Tools For Tracking Progress: Why The Scale Shouldn’t Be Your Only One
A lot of people tend to be stuck on the scale as their main method of tracking progress, and while this is not necessarily wrong, it's not the most accurate either..
Or the most fair. When we start exercising our body starts to gain muscle mass, which does not take up as much space as body fat, but it is more dense, meaning it weighs more. The scale doesn't take into account our body composition, so when we don't see a big change on the scale but we see other changes, it can feel defeating. A lot of new scales out there now can give us these readings, but they still are not always the most accurate. A lot of these readings can depend on your water consumption/ dehydration levels and if you have recently exercised or not.
BMI is also a popular way of tracking health and progress, that being which the height and weight of a person, is an inaccurate measure of body fat content and does not take into account muscle mass, bone density, or overall body composition. People with a more "athletic" or "bodybuilder" style type of physique can read as overweight or obese sometimes on the BMI scale, but have a low body fat content. If you take BMI as a measure of health, combining it with your waist measurement is a much more accurate reading of where your health stands and if you should be concerned.
Taking Measurements is definitely one of my preferred methods as a trainer, but here are some ways you can do it on your own too:
1 - Take Measurements
Your measurements are a more accurate way of tracking progress, your muscle will not take up as much space as your body fat once did. You may not be able to target specific areas when losing body fat but over time you will see a slight decrease everywhere. I recommend taking measurements once every 4-8 weeks depending on your current fitness level and goals.
2 - How Your Clothe's Fit / Size Change
Not seeing the scale change may be defeating but when you put your favourite pair of pants on and they fit again.. that's always a good feeling! Or being able to fit into a size you once couldn't, if you don't see the scale change but see either of these happening you know you're making progress.
3 - Decrease in Heart Rate / Blood Pressure
If you once had to take medication and your dose has been decreased or you don't have to take it at all anymore, your body has not only made progress but its cardiorespiratory and pulmonary functions have improved. Your heart is a muscle too, and even if you weren't on medication of any kind a decrease in your resting heart rate shows it has become more efficient and your body will not only handle exercise better, but also be more efficient at rest.
Letting go of the scale is tough, so it doesn't have to be done.. but incorporating some of these other methods will help you see results you may not have.
Working on your fitness should be a life long commitment, and we can't lose weight forever! Exercise gives us so much more and should be looked at as a privilege rather than a burden :)