What you think measures progress…? 📉
If you’re trying to lose weight (by which we really mean body fat as that is what actually results in body shape change) then it’s important to find ways to measure progress. We are all conditioned to use body weight scales to do this. They can be a great tool to assess whether you’re making progress. However, the number the scale shows is JUST a number. It’s merely your relationship to gravity at that particular moment in time. It’s not actually the best way to measure progress.
If you decide to use the scale, you need to overlook the day to day changes you will inevitably experience. Scale weight is affected by lots of factors – amount of food in your system, hydration levels, glycogen levels, hormones, salt content of your diet, recent exercise, type of food you ate yesterday (diff foods can result in more or less temporary water retention) etc. None of which are a reflection of how much fat you’ve lost/gained or how your shape has changed. Think about it – if you had the body you wanted and felt confident to wear anything you liked, would it matter what that scale number was? No!
For many of us, seeing that weight go up, despite ‘being good’, can make us give up. It’s vital to trust the process and think long term. The reality is your body shape can change without the scale going down – in fact a recent client actually put on weight (muscle and fluid probably) yet has lost body fat and cm’s.
So instead of focusing on weight try to use other measures e.g. items of clothing and how they fit, or cm measurements etc. If you must step on the scales then look at averages over time rather than daily variations and focus on long term trends.
And what about all the other measures of progress? Are you you’re getting stronger, is your recovery is faster, has your mood has improved , has your relationship with food improved, is your eating more consistent, are you less stressed and feeling more confident, do you have more muscle definition, more energy, better skin etc…. Try to focus on some of these other, arguably more important, measures of progress.