Other ways to measure and monitor your progress without jumping on the dreaded scale

Weekly weigh ins and tracking inches is most certainly a great way of checking progress and absolutely has its place in monitoring where you stand in relation to your health. As a personal trainer I do in fact use body composition scales as tool to measure progress and clients feel great when they see the work that they are putting in is paying off. However, even if results don't quite go the way in which they or even I would hope, I encourage my clients to remain positive and ensure they continue to move forward and remain focused on the positive changes they have made so far. More importantly, point them in the right direction and continue to educate them so they understand more about the steps they can take to achieve the desired result. Everyone will progress differently and it's important to remember that with every small change that is made, it is a significant step in the right direction.

However, despite the positive aspects that can come from monitoring weight loss/weight gain, I do understand that unfortunately for some people, jumping on the scales too often can lead to some people becoming too obsessed with the numbers. It can then become very easy for some people to lose sight of other ways to measure their progress. It's important to remember that the numbers don't define you as a person and I most certainly wouldn't want anyone to feel discouraged or disheartened if you haven't lost that extra lb on your weekly weigh in.

So, having said that, I decided to write this article to try and help those of you who may be feeling frustrated and are struggling to find a way out of obsessing over the numbers on the scale. It's important to look at your overall health and not just the numbers you see. Your wellbeing and mental health is paramount so it's important to eliminate anything which may be detrimental to the way you think and feel about yourself. With the right mindset, everything else will fall into place much easier.

So why not just the scales?

If you find that you are checking your weight too often, first thing you need to understand is that your weight will often fluctuate and this can be down to a number of reasons. Firstly, it can be down to the foods which you have consumed throughout the day and also how much water your body may retain or lose depending on how hydrated you are at the time of your weigh in. Certain types foods such as carbohydrates and foods which are high in sodium, if eaten in excess regularly, or more than what's normal for you over a few days, it can lead to increased water retention and can often lead to bloating. Not only this, hormones can also play a part in affecting changes in your weight particularly in women around the time of your menstrual cycle.

Another factor you need to take into account, is the accuracy of the scales you use and the difference between standard weighing scales and full body composition scales. The number you see in terms of weight alone on standard weighing scales isn't a true representation your health overall and it's important to know what actually "makes up" the number you see. The reason for this is they don't show you what your fat mass is in relation to your muscle mass, or how much water your body is retaining, so focusing just on your weight isn't going to be as helpful as you might think. For example, if you have been kicking ass in the gym all week or have joined in classes at the gym, you may see the number on the scale increase or remain the same despite all the hard work and effort you've been putting in. As much as this can make you feel frustrated, it is possible to gain muscle mass and lose fat mass which may not effect your weight overall. With increased muscle mass this will help to promote fat loss and over time you will notice that your body shape will start to change due to the fact that muscle mass is more dense than fat mass. So although there may be little or no change in weight, you mustn't rule out that positive changes are in fact happening.

So what else can you focus on?

Having a certain weight goal is by no means a bad thing and it can most definitely help keep you focused and motivated to reach a healthy target weight. However, there are so many other ways which you can monitor how you are progressing in your journey.

Focus on how exercise and making better lifestyle choices will make you feel. You will notice that your clothes will fit differently. Your sleep will improve and it can positively impact on your mental health too. You will have more energy throughout the day and gain a better understanding of how to live healthier and enjoy exercise and the physical activities that you do. Over time you will notice how much physically stronger you will become. The weights will start to increase indicating progressions in your strength and form, or you may be able to run that bit further without having to stop or slow down. You may even be able to perform an extra set of push ups which you may have found impossible to do before! All of these progressions can happen regardless whether you jump on a scale or not, so it's important to take into account other methods of monitoring your progress. Alternative methods also include taking weekly measurements and regular progress photos, both of which can help keep you motivated and allows you to track your results without focusing so much on what the scales may say.

What's important to remember is that you should enjoy the journey that you are on and enjoy the process of creating a healthier life for yourself. Aim to make small positive changes each day and don't overwhelm yourself with too much particularly when it comes to numbers.