Watching the scale can grow tiring and stressful. Numbers fluctuate up and down, and small changes in your diet, hydration and exercise levels can leave you feeling more frustrated than accomplished when stepping off the scale. During your medical weight loss program, the scale will play a valuable role in logging how much weight you’ve lost. However, it isn’t the only means by which you can judge your progress.
As you lose weight, consider focusing more on achieving optimal health. While your weight plays a role in your health, dwelling on the number on the scale might not motivate you as much as other accomplishments.
Here are a few other ways that you can measure your weight loss progress:
Muscle strength
As you exercise more, your body will go through some major changes. The more you push yourself physically, the stronger you’ll become and the more toned your muscles will be. Simple things like carrying in the groceries, moving furniture or other household tasks may suddenly become easier for you.
Try setting yourself fitness goals and congratulate yourself when you meet those milestones. Make a goal to do a full pull-up or ten push-ups and focus on reaching those goals instead of constantly thinking about what the scale might say.
Endurance
A walking routine is one of the best starting points in any exercise program. When you first start walking you might feel tired or winded after just a few minutes, and by the time you finish your walk you might be sweaty and ready to stop.
As you push yourself your endurance level is likely to increase. In time you’ll be able to go farther and faster. You may even notice improvements in your everyday life, like greater ability to run around your backyard with your kids, or less difficulty climbing the stairs to your apartment.
Energy
It might seem counterintuitive, but exercising often will actually boost your energy levels. So will following a healthier diet. Eating a healthy breakfast and eating a diet rich in antioxidants and omega-3s is shown to encourage natural energy—helping you to skip the caffeine.
Consider how your weight loss progress has affected your natural energy levels. You may find yourself consuming less coffee or turning to sodas less often for an afternoon pick-me-up.
You don’t need to throw away your bathroom scale, but if stepping on the scale is causing you more stress than it is delivering you motivation, consider taking a small break from it. Step on the scale biweekly or even monthly to track your weight loss without making it a daily routine.
