When your goal is weight loss, it’s really tempting to let the scale become the judge, jury, and executioner of your progress. But the scale is only one data point—and honestly, it’s one of the noisiest. Weight fluctuates for a million reasons that have nothing to do with fat loss or fitness. There are a number of other indicators that could show you’re going the right direction.
1. Other Discrete Measures
One thing that’s nice about weight is that it is a discrete objective measure that cannot easily be influenced. Other similar measures you can use include inches, this can be measured in different places to recognize weight loss or muscle growth. If you have a smart scale, there are often many measures besides weight you can use as a guideline. There is a lot of speculation on the accuracy of these devices, but if you’re consistently using the same device and seeing a trend, I feel that’s a good sign. Are there other readings you do regularly such as blood pressure or blood sugar? Over a longer time, consider watching other numbers such as cholesterol or A1C.
2. Progress Pictures
Every Monday morning, I take progress pictures of myself. They’re not flattering, but they’re just for me to look at and compare things I may not otherwise notice. While I still have a long ways to go, there are places this has helped me notice changes that otherwise I wouldn’t have noticed.
3. Distance and Performance Trends
Are runs getting more manageable? With practice you’ll be able to run longer without feeling the same exhaustion as when you started. Look back on how hard it was to run the first few minutes and see where you are now and you’ll be amazed. Another thing you may notice is the time it takes to recover going down, in fact some easy runs may even serve as recovery in themselves.
4. Mental Clarity and Mindset
How do you feel after a workout, are you feeling accomplished and more confident? That in itself should be considered progress. This will likely show up before anything on the scale.
Keep an open mind before you decide if something is working for you or not. The scale will not always tell you what you want to hear and it doesn’t mean you’re not on the right path.