When it comes to monitoring weight loss progress, many people rely solely on the numbers displayed on a scale. However, several other methods can provide you with a more comprehensive and positive assessment of your journey towards a healthier lifestyle. By exploring these alternative ways to track weight loss progress, you can better understand your achievements and stay motivated throughout your weight loss journey.
But first, let's take a look at…
Remember, the goal is to lose body fat, not just weight. Relying solely on the weight scale when trying to lose body fat can be misleading and ineffective for several reasons:
Weight fluctuations
The number on the scale can fluctuate due to various factors such as water retention, muscle gain, and hormonal changes. This means that even if you are losing body fat, the scale may not reflect it accurately, leading to frustration and demotivation.
Muscle gain
When you engage in strength training or resistance exercises, you may gain muscle mass while losing body fat. Since muscle is denser than fat, it takes up less space in the body. This can result in a decrease in body fat percentage and improved body composition, even if the scale shows little to no change.
Body composition
The weight scale does not differentiate between fat, muscle, bone, or water weight. It only provides a total weight measurement. Therefore, it fails to provide a comprehensive understanding of your body composition and how much fat you have actually lost.
Psychological impact
I've seen many people placing too much emphasis on the scale. This can lead to an unhealthy obsession with weight and can negatively impact your mental well-being. It can create a cycle of frustration and disappointment, potentially leading to disordered eating habits or unhealthy weight loss practices.
Non-scale victories
Focusing solely on the scale can make you overlook other positive changes that occur while losing body fat. Non-scale victories such as increased energy levels, improved mood, better sleep, and clothing fitting better are equally important indicators of progress.
Sustainable habits
Relying on the scale can encourage short-term thinking and quick fixes rather than focusing on long-term sustainable habits. It is important to prioritise healthy lifestyle changes such as regular exercise, balanced nutrition, and stress management rather than solely focusing on the number on the scale.
Body measurements
One of the easiest and most accurate ways of checking how much fat you've lost is by using a tape measure. The tape measure tells you exactly how much size you have lost and where.
Using a measuring tape, measure different body parts, such as the waist, hips, thighs, and arms. Keep track of these measurements over time to see changes in centimetres or inches lost.
How to accurately use a tape measure
When measuring your chest, waist, hips, thighs and upper arms, make sure that the tape measure is parallel to the ground and a snug fit. Take a deep breath in, breathe out, relax and start measuring. Remember to take a measurement precisely on the same spot every time.
Clothing fit
Pay attention to how your clothes fit and feel on your body. Find a favourite piece of clothing you haven't been able to fit into for a while, like one of your favourite dresses or pair of jeans, and try it on once a week. Notice if they become looser or if you need to go down a size. Every week, you should be able to notice a change, and eventually, you will finally be able to fit back into it. This can be a great indicator of weight loss progress.
A reliable indicator for men is their belt size, revealing the number of notches they may wish to lose or the size of pants they would comfortably fit into.
Progress photos
Take photos of yourself at regular intervals, such as once a month. Compare these photos side by side to visually see the changes in your body shape and appearance.
Energy levels
Notice if you have increased energy and stamina throughout the day. As you lose weight and become healthier, you may find that you have more energy to engage in physical activities or daily tasks.
Strength and endurance
I've learnt that the more exercise you do, especially weight training, the less accurate scales are at measuring how much body fat you have lost.
Track your progress in terms of strength and endurance during workouts. Notice if you can lift heavier weights, perform more repetitions, or run longer distances. Improved strength and endurance can be a sign of progress, even if the number on the scale doesn't change significantly.
Remember, the more lean muscle you have, the more calories you can burn. Muscle is the engine that burns fuel in your body.
Body composition analysis
Consider getting a body composition analysis done, which measures the percentage of body fat, muscle mass, and water weight. This can provide a more accurate representation of your progress than just relying on weight alone.
Health markers
Monitor other health markers, such as blood pressure, cholesterol levels, and blood sugar levels. Losing weight can have positive effects on these markers, indicating improved overall health.
Mood and well-being
Pay attention to your mood and overall well-being. Losing weight and adopting a healthier lifestyle can increase happiness, reduce stress, and improve mental clarity.
Remember, weight loss is not just about the number on the scale. Focusing on overall health, body composition, and how you feel physically and mentally is important.
For more information, click to view this article from Precision Nutrition - When the scale sucks: 7 better ways to know if your nutrition plan is working.