Move: Tracking your progress

When you think of tracking your progress the most common method (and the easiest) is to jump on the scales and see if the numbers have moved.  Some people are wanting these numbers to go up, while the vast majority are wanting them to go down.

I think we place far too much emphasis on the way these numbers move and let the direction they have moved determine our mood, if they have gone down we are happy – ecstatic even! If they have gone up we are sad, angry or downright pissed off at ourselves (and vice versa if you are one of those who are wanting to gain weight).

Sometimes we know deep down why the scale hasn’t moved and another times we have seemingly been doing everything right although they haven’t moved in the way we hoped or expected.

I think it is important to realise that the scales are not the only way of tracking your progress. Every now and again it is worthwhile to use at least one other form of measurement to see how you are going.

There are a number of non-scale ways to track your progress:

• Taking your measurements
• Body Fat %
• Photo’s – A photo is worth a thousand words
• How do your clothes fit? Tighter or Looser?
• Is your strength increasing?
• Are your running times getting quicker?
• Is your skin clearing up?
• Is your flexibility improving?
• Are you sleeping better?

The list could go on and on, it’s important to think about how your life has changed or is changing on this journey. On My Fitness Pal (and other health and weight loss websites) these can be known as non-scale victories (NSV’s).

It is important to be able to see the changes in ways other than the scales – we all know that being able to fit into something you used to wear and had not been able to fit for a long time is an awesome feeling. So why don’t we celebrate these types of moments more often?!

I used to focus on the scale A LOT when I had a bit of weight to loose  and know how those little numbers can mess with your head.  I am glad that I started having my measurements and body fat % taken back then (although not from the very start of my weight loss – which is something that I wish I had of done) as seeing how far I have come in those areas makes me proud and able to see the huge difference my hard work has made to my body.

The below photo (has been featured before on my blog) shows the change in my body fat % over a one year period. That was a hard slog year for me in both getting into regular rather than sporadic exercise as well as cleaning up my eating and the results show the hard work I put in. It’s nice to be able to sit back and reflect on those numbers and see just how far I have come – and scale wise there was exactly 5kg difference between the two. 5 kilograms compared to halving the body fat % around my belly (the area I least liked about my body back then) – I know which one sounds more impressive and makes me prouder! (Uhh the Body Fat if you were wondering ;))

I also HIGHLY recommend taking ‘before’ and ‘work in progress’ photos, yep strip down to your underwear and whip out that camera! And whatever you do, DO NOT delete the photo’s at a later date when you are in self-doubt mode as you WILL regret it later – take it from my personal experience. I now no longer have photos from the month I first ever decided to get my A into G, which also happened to be at my heaviest. I would love to be able to compared those photos to my most recent ones. I find it hard to notice the small changes in my body as I see it everyday, however looking back at photos taken 6 months ago I am able to see how much my body has changed and I think you will be surprised at the changes you make as well.

In more recent times I am using other methods such as my strength and generally how tired I am feeling to help gauge  my progress along with taking photos every few months.

Are you a slave to the scale?
Do you track your progress? If so how?