Scale hasn’t budged even though you’ve been at it for weeks? The scale might not be the best place to look for your results. But how do you truly know when you’re making progress in your fitness or nutrition pursuits? You might be looking in all the wrong places and missing some very important results.
Don’t get me wrong, progress can make the scale change. Oftentimes, though we use weight as the sole indicator of change and give up on a good effort all too soon. Here are some other indicators to examine for true progress:
- You finally feel full and satisfied.
- You have energy.
- You sleep better.
- You don’t hurt as much/minor aches and pains go away/diminish.
- Your clothes feel looser (or tighter from muscles).
- You’re in a better mood. Ask your friends/spouse to comment on this one!
- You are doing habits you can sustain for life.
- People comment that you look better/younger/happier/etc.
- Your blood work or other health markers (thyroid, blood pressure, heart rate, respiration, etc.) have improved.
- You can do more than before and you do it better.
It’s the little things that matter. Sometimes you see improvement on the scale first with other indicators to follow and sometimes the opposite happens. Everyone’s progress and path is unique. Give your program some time and be patient with yourself. But by all means, if you aren’t seeing any results after several months then do something different!
What you can do next:
- Add good stuff to your life rather than subtracting. The good stuff can displace the bad foods or bad habits to improve your lifestyle. We don’t work well with “avoidance” goals but can manage “approach” goals much better.
- Measure often in a variety of ways and celebrate the small wins. Look for signs of progress. It all counts.
- Make small manageable goals. Goals that can be achieved that day or that moment. Success builds and breeds more success.
- Find a support team from friends, family, coach or instructor.
- Build systems in your daily life that work with planning and good execution. Create the surroundings for success.
Here’s to new beginnings, a new start each day and a clean slate!
(Article adapted from Precision Nutrition)