Why non-scale victories matter

If you’re recently pursued a lifestyle change with the intention of losing weight, you might be concerned about the number on the scale. While this is one metric, it doesn’t tell the whole story. (Plus, your value is not determined by your weight.) However, if you’re on a mission to get to a healthy weight, you might find value in my perspective, as someone who’s been in your shoes.

Non-scale victories — though maybe not as quantifiable — are wins in their own right. Consider the following alternative indicators of success:

• You can walk up the stairs without losing your breath.

• You make it through the day without having to take a nap or have another serving of caffeine.

• You run into an old friend who hasn’t seen you and they comment that you look healthier and more fit.

• You can keep up with your kids or grandkids when it might have been a chore before.

• You no longer have to take prescribed blood pressure or diabetes medications.

• Your blood work improves, and you lower the risk of developing preventable diseases.

• You feel “off” when you go more than a few days without working out.

• You develop a healthy glow.

• You no longer have chronic aches and pains, especially during activities of daily living.

• You can do more reps or increase weights at the gym.

• That pair of “skinny” jeans fits without a struggle.

• Your BMI goes from unhealthy to healthy.*

In short, the scale is one way to gauge progress, but don’t let it be the only one. *I should also mention that gaining muscle can certainly cause the number to be artificially inflated. That’s why BMI is not the only way to track progress. Muscle and fat and not created equally, after all. Interested in learning more about how you can safely and effectively lose weight? Email me to set up a free consultation.

The truth about body composition

Picture this: You get on the scale. You “gained weight” or maybe you “lost weight.” Before you get discouraged, remember there’s much more to this number than meets the eye.

Enter composition. Body composition takes into account a person’s fat mass and fat-free (lean) mass, which includes (muscle, bone, and water). Testing your body composition can be a great way to monitor and reach realistic health and fitness goals.

Let’s dive a little deeper here. You might want to “lose weight.” What does that really mean? The nitty-gritty matters. But when it comes to preventing morbidity and premature mortality, it’s actually more important to be fit than skinny.

In other words, maintaining or gaining lean muscle mass is just as or more important than losing fat. It’s said that strong is the new skinny and I agree with that statement. (Of course it’s possible and ideal to have both. I am not body shaming anyone who has trouble gaining fat or muscle.)

From a clinical standpoint, muscle is king. Experts agree that it’s important to have a healthy ratio of fat to muscle. Skeletal muscle and bone density help you perform daily activities and prevent bone loss. Not to mention muscle helps you burn more calories and can increase energy levels.

Of course there’s no magic bullet here. Physical activity, paired with a healthy diet, can help you lose weight and achieve and maintain a healthy body composition. Even moderate exercise—30 minutes most days of the week—can bring yield health benefits.

Interested in learning more? Set up a free consultation.

5 ways to push through a plateau

Plateaus are a normal part of one’s fitness journey. We may lose fat and/gain muscle one month only to lose momentum the next. While frustrating, they are minor setbacks in the big picture. And as one personal trainer argues in this blog, they can be a good thing! They just call for some creative thinking to overcome. Following are a few practical tips to push past a period of stagnation:

1. Reassess: First, know that the scale is just one way to measure progress. Your weight can fluctuate for a whole host of reasons, and women are especially affected by ups and downs. Measurements and body composition can provide a more accurate look at where you stand. Don’t let the scale ruin your life!

   However, I can tell you (only speaking from experience) that weight loss/management is 80 percent diet. You can’t eat like crap and expect exceptional results from the gym. I challenge you to keep a food diary for a week and maybe you’ll notice patterns and areas to improve on.

2. Switch it up: Have you been focusing on cardio? Mainly strength training? Your body gets acclimated to a certain way of training over time, so it’s important to mix up your exercise program every 6-8 weeks. So don’t be afraid to try that yoga or water aerobics class. It just might be the nudge your body needs!

3. Scale back: It is possible to workout too much. Your body can react adversely and hold on to fat. Sometimes taking an extra day off and devoting it to self-care can be good for you in the long run.

4. Reflect: Attitude is powerful. You may feel discouraged, but don’t forget to relish in your accomplishments. Perspective is everything. You might not have lost fat, but at least you didn’t regress! That alone is something to celebrate.

5. Let go: Obsessing over every indiscretion or missed workout will not serve you. In fact, stress can wreak havoc on your body and sabotage progress. So relax. You’re doing a great job!