Weigh yourself. Whether the goal is weight loss or weight maintenance, the scale is a tool to gauge your progress. Remember: The scale is your friend! It is useful information, not your indicator of success. According to livestrong.com, partner with the Lance Armstrong Foundation, “how often you weigh yourself depends on whether frequent weighing bolsters your resolve or undercuts your motivation. Your weight on the scale is only one factor in the weight loss experience. In some cases, waist circumference provides a more accurate assessment of your health.”
“Daily weighing can work for you if you use it for self-monitoring without allowing normal fluctuations to derail your program. In a 2006 study that included 1800 women and men who were trying to lose weight, the people who weighed themselves daily lost twice as much weight as people who weighed less often,” the University of Minnesota School of Public Health reports.
Liz Noelcke, Staff Writer for sparkpeople.com, suggests there are four non-scale signs of progress. In general (and I’m paraphrasing), Ms. Noelcke’s suggests you be aware of all of the following:
1) Visit your closet. Try on a pair of pants that fit snugly before you began your new, healthy habits, or an old shirt you haven’t been able to wear for ages. If they are now an easy fit where before you had to struggle to get them on, this is a sure sign of progress toward a leaner you! When you look in the mirror, look carefully – improved muscle definition is another sure indicator of progress toward a fitter you. You may wear your clothes more easily, or perhaps you have moved to a smaller size! You may be able to sit in a booth now or be more comfortable in seats at a theater. Pay attention to all those small signs that you are making real progress – these are real, everyday indicators that you are making progress.
2) Look at other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck, hips and thighs. Even if you are not losing pounds, you very well may be losing inches all over as you tone and strengthen your muscles. Measuring your body is a more reliable indicator than the scale alone. Other numerical indicators include reductions in blood pressure, cholesterol, heart rate and body fat percentage and an increase in lean muscle mass.
3) Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will become easier as your fitness improves. Think of all the daily activities you will have more energy for – shopping, cleaning, gardening, playing with your kids and more. Pretty soon you’ll be training for your first 5k!
4) Pay attention to how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will cause a boost in self-esteem, confidence and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated. Become your own cheerleader! Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goal. Don’t give up out of frustration! All healthy behaviors are well worth the effort. Whether it’s a better night’s sleep or more energy throughout the day start listening to the signs your body gives you that all your hard work is paying off!
So which method is best for you? Give careful consideration to your relationship with the scale before choosing to weigh daily or weekly. Discuss the options with your coach to follow the routine that moves you closer to your ultimate goal.