Weight loss is frustrating when the scale is stuck. A healthy amount of weight loss is one to two pounds per week. That pace can leave you praying for a tenth of a pound reduction when you step on the scale. Many times, even though my clients are eating better foods and controlling their portions, the scale just refuses to budge.
If this happens to you, don’t get discouraged. There are many other ways to track your weight loss progress. Here are seven alternatives suggestion by Precision Nutrition, a nutrition coaching and certification training company.
Seven Ways to Track Your Weight Loss Progress
1. You feel satisfied after meals
You had been eating processed foods in mega portions. Typically you cycled that with starvation diets.
Then you start to realize that you’re losing weight properly this time because you’re not starving all the time. Instead, you’re eating slowly. You’re choosing fresh foods. You stop eating when you feel full. You no longer gorge yourself until you’re stuffed.
2. You have more energy
Maybe you can’t remember a time when you didn’t feel exhausted. You hate your alarm and press “snooze” repeatedly. By about 2:00 or 3:00 pm, you need to make a Starbucks run or hit the vending machine to perk up.
One day, you wake up before your alarm and actually feel raring to go! You don’t even need those seven shots of espresso to get you through the day. You find you have energy left for your kids when you get home after work. Rather than lounging on the couch, you opt for an after dinner walk.
3. You’re sleeping better
You’re used to having trouble getting to sleep. Some nights you’d toss and turn and have trouble staying asleep. When you hit the pillow, you were still full from your over-sized dinner and overindulgence in alcohol.
Now that you’re eating smaller portions and have cut down on your wine and caffeine intake, you find that you’re tired at bedtime. All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your new sleep ritual and fall asleep quickly and feel rested in the morning.
4. Your clothes feel just a little looser
You’d gotten used to dreading the thought of getting dressed. You inched into your jeans hoping and praying that the zipper would close and that you’d be able to breathe comfortably at work.
Today you reach into your closet, and try on that item of clothing that made you look like a sausage stuffed into a casing. Voila la! Now it fits. I mean, it really fits. No pulling fabric, no weird wrinkles, and no buttons in danger of going airborne.
5. You’re in a better mood
Did people nickname you “Grumpy” the last time you went on a trendy diet? Did you find yourself snapping at your family and co-workers? Were you “hangry?”
Somehow you feel differently now that you’re changing your lifestyle and not focusing on calorie deprivation. You notice that you feel more confident and focused. You feel good about yourself. You realize that change is possible and that you can make better choices and stick to them. Overall, you’re a happier person.
6. You’re stronger and have more endurance
Your workout used to consist of walking from your car to your office and back. You were too tired to even think about going for a brisk walk or signing up for an exercise class.
Now things are different. You have the energy to move your body more. You’re astounded that you’re in week #3 of boot camp and are actually enjoying yourself. You feel a little sore, but even that is an accomplishment. You find that you’re enjoying the camaraderie of the group and like holding each other accountable. You’re starting to feel better about your body.
7. It feels more like a lifestyle than a “diet”
“Diets” are a chore. They’re another task that you impose on your already crazy life. They require supreme willpower that you don’t always feel ready to muster. You end up quitting and going back to the same eating habits that caused you to gain the weight in the first place.
Now, for the first time, without feeling like you’re making huge sacrifices and depriving yourself of all of your favorite foods, you’re just living a healthier life. This feels like something you can keep up and still enjoy a normal life. Making healthy food choices has become your preference. It’s what you do without thinking now. You have good health habits.
Click here to read about how to gauge healthy weight loss.