10 Ways to Measure Weight Loss – Don’t Become a Slave to the Scale

Measure weight loss without a scale

10 Ways to Measure Weight Loss So You Don’t Become a Slave to the Scale

You’ve finally taken the plunge and decided to start a new fitness plan. For the majority of clients who begin training here at Shape Plus, the #1 goal at the top of many people’s list is weight loss.

Whether someone is looking to lose 5 lbs or 50, the number on the scale is often the focus each week. For clients who strictly adhere to our program, the question is not if, but WHEN they will eventually reach their weight loss goal; however, what happens when the number on the scale doesn’t move as quickly as you would like it to (or what if the weight loss stops)?

There potentially are a number of reasons why your progress slows on the scale, but a weekly weigh-in is simply ONE way to track your fitness journey. Here are 10 VERY significant signs of personal progress which do not include a scale.

  1. You become more in-tune with your body

    You feel better, even great after working out. Your energy level has increased and your overall outlook and attitude toward fitness is more positive. Many people even claim that their craving for junk food has gone down, and they also become aware of how their bodies respond to HEALTHY eating (Not dieting!).

  2. You can tackle everyday tasks

    Things like getting in & out of the car, walking or hiking, playing with your children or grandchildren, suddenly are effortless. All of these are deemed extremely important because it is REAL life.

  3. Your clothes fit differently/better

    Your skinny jeans, old suit, or bikini for the beach are all definite ways to see how far your body has come. The size of your fingers can even change, and we have many clients who can get back to wearing their wedding rings again!

  4. Your sleep patterns improve

    Unless you have a gnarly caffeine habit or some serious underlying sleep disorder, daily rest and recovery is positively affected by clean eating and regular exercise. In short, clients often say they “sleep like a baby” the night following a workout. And who doesn’t love a good night’s rest?

  5. You are in better control of your nutrition

    You feel empowered when you are not intimidated by food choices. Whether it’s a date night, business trip, or a Broncos game, you know that you have the knowledge to make the best possible choice in every situation.

  6. You look different/great in pictures

    With all selfie and filter jokes aside, photos are a very effective way to measure your progress. The majority of clients who train with us for a while can hardly believe the difference once they see their starting pictures. Pictures don’t lie!

  7. Your Measurements have changed

    Many people have drastic changes in their waist-to-hip ratio, as well as decreased body fat. These types of improvements greatly affect the way that you “look”, and is also a good indicator of what’s going on INSIDE of your body.

  8. Your overall strength/power has improved

    Setting PRs on your Bench Press or Deadlift, improved cardiovascular endurance, increased speed & agility are all very important when it comes to your training program. This also includes sports specific improvements which are too many to name.

  9. You’ve met personal goals

    It is always great to scratch those accomplishments off the list. Whether it’s hiking a 14er, trying out for Roller Derby, or entering your  first Triathlon, consistent focus & reaching your goals helps build self-assurance. You trust in yourself, and you are confident that what you are doing is working. And gosh darn it, confidence is SEXY!

  10. Your overall health has improved

    I saved this one for last because it is MOST important. In regards to personal fitness, the greatest compliment that you can get is from your Physician. Improvements in blood pressure/blood glucose numbers, perfect triglyceride levels….nothing is more important than an excellent report card from the Doctor. Bone density, flexibility, balance, fertility, and even chronic pain issues are often improved when you start taking care of your body.

None of the above can be measured by standing on a scale, and remember to utilize these tools when monitoring your progress!

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