Moving Beyond The Scale: An Essential Component For Sustainable Weight Loss
When starting a weight loss journey, it is common to focus on body weight as a key measure of progress. However, it is important to avoid placing too much emphasis on this measurement alone, as it can be discouraging and hinder long-term changes. To achieve sustainable weight loss, it is crucial to redefine our measures of success away from the scale and instead focus on motivation and behaviour change. By doing this we can avoid the vicious dieting cycle of over restriction, weight loss, compensation, and weight regain for good!
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The Scale: Just One Piece of Data
It is important to recognize that the number on the scale is just one metric that reflects our overall health and well-being. Relying solely on this measurement can skew our perspective and become discouraging, especially when fluctuations occur due to factors like water retention, muscle gain, hormonal changes, or timing of bodily functions. By reassessing the value we place on the scale and viewing it as just another piece of data, we can avoid feeling demotivated and embrace a more comprehensive view of our progress.
Research on weight loss (Limi & Bruce, 2015) has shown that individuals tend to have a stronger negative reaction to weight gain compared to the happiness experienced from losing an equal amount. Think about how you last felt when the scale went up a pound versus when it went down a pound. Scales can make an already frustrating experience even more frustrating because they don't simply measure the balance between caloric intake and caloric expenditure. This means that a slight increase in weight may cause distress even when you've been doing everything right. We know we make positive behaviour changes when we feel good about ourselves, so don’t put your efforts at risk by overusing the scales!
When's the optimal time to capture your weight data point?
During weight loss efforts, we recommend weighing yourself once a week on Wednesday morning, before eating and without any clothing. Don’t focus on just one or two data points when looking at your weight loss graph in the Constant Health app. Be mindful to focus on the overall trend to get a true sense of how your body weight is changing.
Shifting Focus to Meaningful Measures of Success
- Non-Scale Victories: Instead of fixating on the number on the scale, celebrate non-scale victories along your weight management journey. These could include improvements in energy levels, reduced cravings, increased physical stamina, or improved sleep. By recognizing and celebrating these achievements, you will feel motivated to continue making positive changes.
- Body Composition: Rather than solely focusing on weight, consider other aspects of body composition that play a significant role in overall health. Monitoring changes in body measurements or how your clothes fit can provide a more accurate reflection of your progress, especially if you are increasing your exercise levels and including strength training. Remember, muscle weighs more than fat, so the scale may not always reflect your efforts accurately.
- New Habits: Place emphasis on the behavioral changes you are making, as they are the foundation for sustainable weight management. Developing new habits, such as incorporating balanced meals, regular physical activity, and avoiding overly restrictive eating practices, are crucial for long-term success. Investing time in developing these habits now will pay off in the future. Tracking and celebrating these can help you to acknowledge your progress and achievements!
- Health Markers: There are other health indicators that can show progress in your journey. Blood pressure, cholesterol levels or blood sugar levels are all helpful markers to monitor. Take note of improvements in these markers as evidence of the positive changes you are making for your long-term well-being.
- Connecting Goals to Your Vision: Connecting your goals and new healthy habits to your vision is essential for successful behavior change. It provides direction, focus, and sustains motivation by reminding you of why you started and what you're working towards. Using your vision will add purpose to your journey, fueling motivation and increasing the likelihood of sustained success.
Take Home Message
Your weight doesn't define you. The number on the scale is not determined by the act of weighing yourself; it's determined by the habits you are creating in addition to many factors beyond our control. That is why it's important to evaluate your progress based on how you feel, your non scale victories, organization, and consistency. At the end of the day, it's your actions that can change the number on the scale, not the other way around.