Don't Let the Scale Define You
Don’t let the scale define you. 5 reasons you shouldn’t define your progress by the scale.
Most times when you ask someone what their fitness goals are, they give you a number on the scale that they want to see–their goal weight.
Scale weight is one way to measure your progress, but it’s not necessarily the most important one. The scale can help us track some progress; however our scale weight is only part of our journey for health and wellness. But I get it. When you’re putting in all that effort in the gym, trying to lose weight, and you don’t see the scale go down; it can be very frustrating. So to help ease that frustration, I’m going to take you through 5 reasons that the scale doesn't define you or your progress.
1. The scale doesn't account for all progress.
Reminder: the scale isn’t always able to differentiate between muscle and fat. The scale just measures your weight. When the scale doesn’t move, you can be losing body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction. However, if the scale doesn’t change, you may not even be aware that you’re getting real results, especially if you are not making progress. Improvements in body composition are a huge win and the scale may not always reflect that.
2. Your weight isn't the only indicator of health.
Even when the scale is giving us “good news,” it’s not really able to provide the full scope of health status. Important health factors such as body fat, cardiovascular (“heart health” as I like to call it) efficiency, and blood pressure all provide essential insights into your health profile.
3. There’s other ways to see improvement.
When we exercise on a regular basis, our bodies adapt, allowing us to do more, to lift more each time and, for longer periods of time. That strength and endurance means that we are making progress even if the scale isn’t moving. Instead of determining whether you are getting results based on the scale, look at how your clothes fit. If your clothes fit better, then the number on the scale isn’t as important as we think it is. By listening to our bodies with the goal of feeling good, we can naturally find ourselves becoming more active, in ways that are actually enjoyable.
4. Your weight fluctuates all day.
We tend to hop on the scale when the thought crosses our mind; sometimes it’s right after a workout, or when it’s time to fit into our favorite pants, or after a weekend of indulging. I’m willing to bet that in each of these cases, the scale is going to tell you something different; whether it is or isn’t something you want to see. The simple reason is this--the scale measures our weight and our weight fluctuates. When you weigh yourself in inconsistent conditions, you get inconsistent feedback. The best thing you can do is weigh yourself under consistent conditions (like first thing in the morning) and take an average over several days to account for the difference.
5. No change doesn’t mean no progress!
Losing one pound of fat and gaining a pound of lean muscle can result in no movement on the scale but that doesn't mean your body isn’t improving. As you work out, you are building lean muscle which weighs exactly the same as fat but is leaner. If your clothes are looser but the scale is the same, this is because of the lean muscle you have built.
Your health journey is more than a number. The number on a scale does not define your success or failure. There are more impactful areas of your wellness journey to focus on. Focus on YOUR happiness, your energy levels, and the things you love. THEN begin making the health changes you need such as a healthier diet or exercise routine. The weight will come off if you follow this approach, because weight-loss is just a side effect of true commitment to your health and happiness.