PUT THE SCALE AWAY

There are several ways to measure success when it comes to losing weight.  While most people relate to and rely only on the number on the scale to determine their level of success, I encourage people to use several different markers and more often than not, I ask them to put the scale away. 

There have been many incidents where I have seen people quite upset when the number on the scale didn't go down despite their efforts that week.  I hear things like "..... I feel so much lighter, my pants fit better, thought for sure it would be lower..."  It's sad that within that fragment of a sentence the person listed two very valid positive changes that were completely nullified in his or her view because the number on the scale remained the same. 

Progress indicators come in many different forms, weight being the most obvious and common measuring tool.  Losing weight is important, don't get me wrong, but it's really only an outward measurement of progress and one part of many.  Body fat percentage is another very important tool as it provides information on our internal health. And yes, it is possible for someone to be at a healthy weight and have a body fat percentage that is dangerously high.  Measurements are another way to track progress.  It is possible to drop an inch from your waist without shedding a pound.  It's also possible to have blood pressure and cholesterol scores drop - crucial for restoring internal health - before hitting that all important weight goal.   How we feel is also a great way to measure progress.  Is your energy level up?  Are your clothes more comfortable?  Are you sleeping better?  Experiencing fewer headaches and mood swings?  Better focus and concentration? It really is about so much more than just the weight.

So next time you want to assess your progress, rather than taking out the scale, take out a pencil and paper.  Before stepping on the scale (and this should be no more than once per week by the way) write down all the positives you noticed in the last week.  I can guarantee that when you are armed with a list full of positives about your body and your health, that number on the scale won't carry as much weight as it did before.  You will be less likely to beat yourself up if the numbers aren't to your liking and more likely to stay the course and reach your goals.