Measure Weight Loss without the scale – Exercise and Fitness Discussion

Weight loss Wednesday is back in action today because of a tweet I received this morning…

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Ugh. I’ve been there. You wake up feeling great, step on the scale and in seconds your day has turned from wonderful to FAIL.

This is actually part of the reason I stopped weighing myself for a long time. I didn’t need that weighing on me all day (ha, weighing on me). I finally weighed myself recently and was content with the number – I’m not at goal yet but I was checking progress.

But I realize the scale is just one way to tell if I am losing weight and gaining fitness.

How much you weigh is only one way to tell if you are getting healthier and losing fat. There are plenty of other ways to keep track of diet success…

6 ways to measure Weight Loss progress without the Scale

1. Measurements. This is one of the best ways to tell if you are losing weight and you don’t have to deal with water weight fluctuations like you do with a scale. added bonus: It’s nice to see your thighs or waist go down as a direct result of lots of crunches or lunges or your fave exercises!

2. Clothes. pick a pair of non-stretchy jeans and use that as a tool to tell you if you are shrinking.

(But Monica, just throw out those jeans from that time you had mono in college, you’re not going to fit in them again…) #Kidding

3. Body Fat. get your body fat tested at the gym (or doctor’s office). most gyms do this for free!

4. The mirror or other people. If you look in the mirror and feel like you’re looking good – own it! Or if someone gives you a compliment – remember it! We’re too quick to remember the bad photos or comments and forget the good ones.

5. how you feel! Do you feel good? Is your energy level up? check in with yourself on how you feel and use that as a measure of progress.

Instead of recording your weight on the calendar use smiley faces or a scale of 1-10 to gauge if your eating and exercise are making you feel good.

This tip is kinda cheesy, but I’ve worked with dietitians who have used this happy / neutral / sad face method as a way to record if you are eating too little or too much.

6. fitness progress – Pay attention to your improvements in your exercise routine. Are you able to make it through a Zumba class easier? Is your usual walk around the block getting easier and faster? Can you switch to heavier weights for your workouts?

I’d rather cut minutes off my marathon time then numbers off my weight – that has been my focus lately. and the reality is I have Camiseta Selección de fútbol de México lost A lot more time off my running pace than Camiseta Stade Rennais FC pounds on the scale. but if I just worried about the scale I would feel like a failure right now instead of proud of my accomplishments!

Question: how do you feel today?

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