24/07/2021
Methods of tracking progress without the scales ⚖️❌
So many people get caught up with weighing themselves and the number on the screen! However this can become an unhealthy thing, it is important to remember that so many things can cause our weight to fluctuate such as fluid and food intake, water retention or even needing to go to the toilet. Lots of people, particularly when trying to lose weight, can feel disheartened if they don’t see a change on the scale but it’s so important to remember why this may be the case! Another problem with using a scale as the only method to track your progress is that most scales don’t differentiate between fat loss and muscle loss, which is an important factor in measuring health, severe weight loss through a too large calorie deficit can result in the loss of muscle as well as fat.🤷🏻♀️
This is why it’s important to use other methods of tracking your progress such as:
🔸Taking measurements 📏- use a tape measure to measure around different parts of the body such as the hips, waist, arms and thighs etc.
🔸 Tracking strength progression 💪🏼- note down how much you’re lifting each week and if you’re using progressive overload you should be increasing this weight gradually, you can see how strong you’ve become!
🔸 Progress photos 📸- take photos of yourself weekly. Make sure this is around the same time of day and in the same lighting. You’ll be able to see the changes to your body!
🔸 How do your clothes fit?👗👕- have your clothes become looser or tighter? (depending on your goal.) Can you fit into clothes you used to wear or are you a new clothing size?
🔸 Consider how you feel📝- you could write down how you’re feeling each week! Or you might just reflect every so often, do you feel fitter? Can you keep up with the kids more or do you find it easier to get up the stairs?
Pleeeassseeee remember that you are more than just a tiny number on a scale! It does not define your value 🧡 Just making healthier changes to your life is progress enough!
