Don’t give up when the scale isn’t moving

When the scale isn’t moving, it can be frustrating.  Many people shut down on their weight loss journey when they don’t see immediate progress.  But important changes are happening.  A relative called me.  They were dieting, adding exercise and did lose a few pounds.  But then they reached a plateau and were very frustrated.  How do you know your diet and new exercise habits are working when the scale doesn’t move?  Environmental Nutrition outlines six ways to know you are still making progress in the April 2024 article, “Look Beyond the Scale”.  

Weight loss is a great indicator you are improving your health when you are dieting and trying to get in shape. But you don’t need to rely just on the scale in your weight loss journey.  There are also other wins for your health.

1.  Better health:  When one loses weight and adds more exercise to their routine, their body benefits in many ways even if they hit a plateau on the scale.

a.  Lower blood pressure – losing weight and adding exercise can help improve circulation and lower blood pressure which reduces one’s risk of stroke.

b.  Better cholesterol levels – exercise, especially aerobic exercise, can raise your good or HDL cholesterol.  A better diet and exercise can help lower your bad, or LDL cholesterol.  (See:  How to eat for a healthy heart?)

c.  Improved blood sugar levels – reducing weight, eating better and exercise all work together to improve blood sugar levels which can help those with diabetes or reduce the risk of developing diabetes. (See:  How to control blood sugar levels by walking)  

2.  More energy:  I asked this relative if they felt better and had more energy.  And they said they did.  By eating healthier and spacing your meals and snacks throughout the day, your body has a steady supply of energy throughout the day.  Add in some exercise each day and you will feel even more energized.

3.  Improved digestion:  Eating more whole foods like fresh fruit and vegetables, adds fiber to your day.  Eating meals on a regular schedule and not skipping breakfast and then eating a huge dinner will also lead to better digestion.

4.  Increased fitness:  As you become more fit, you improve your endurance, muscle strength, and even flexibility.  Did you know that muscle weighs more than fat?  As you lose the fat, and gain the muscle, your clothes will fit better, and your body will look firmer even if the scale is not budging.  As you gain in muscle and strength and endurance you may find every day activities are becoming easier to do.

And did you know that muscle burns more calories than fat?  As you build muscle mass, the “muscle tissue burns more calories—even when you’re at rest – than body fat.  According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.”  If you are unsure of what workout routine would help you, consult a personal trainer and have them design an exercise program that works for you. 

5.  More resilience:  Eating healthier and exercising more will help you better withstand the ups and downs of everyday life. 

6.  Better sleep:  By spreading your meals and snacks throughout the day, and not having a huge meal at dinner, may help you sleep better.  Adding regular exercise to your day, also helps promote better sleep.  

Conclusion:  Remember, the scale is only one measure of your progress.  Even if the scale isn’t moving, victories like feeling stronger, having more energy, and better fitting clothes, are also signs of progress.  Don’t end your weight loss journey, when you hit a weight plateau.  Your health, both mental and physical,  is improving and you are making progress towards better health and a better you!  Keep going and celebrate every step forward!

 

Sources: Environmental Nutrition ,  How to eat for a healthy heart? , How to control blood sugar levels by walking , muscle , fat  Image sources:   scale ,  health goals , Muscle vs fat