Fitmark Ambassador Christi Rouse-Deloach shares a few tips of how to track your fitness goal(s) progress
I won’t lie I have truly obsessed with the fact that the scale just doesn’t move when I want it to. I teach 11 or more fitness classes a week and just did not understand why in the world the scale did not reflect this. Clients often come up to me and say I’ve lost 30 pounds since I started taking your class. I must admit I often look at them with envy and wonder what they would think if I told them I haven’t lost a pound in two years. Would they care? Would they question my ability as a fitness instructor? Would they say “oh you don’t need to lose weight?”
I finally realized that the scale lies and is not a mirror into your health! It’s not the all-knowing instrument that most people think it is. You see I became so frustrated with the scale, because I keep a journal, I do all the right things, I eat clean, but nothing was causing that number on the scale to move!
I sought out the help of a nutritionist. We first focused on weight, but then she helped me realized that the scale was only a tiny part of health! She measured my waist, hips, thighs and promised that I would see a difference if I did this monthly. We also checked my body fat. I also made some minor and in just a month’s time I had lost 3 inches from my waist, hips, and legs. The scale however, remained the same. Nothing had changed! I was now a true believer that the scale was not my friend and lied every time I stepped on it. In two months I realized that I had lost 4% body fat. When I started paying closer attention I realized that my clothes did fit a little loser and I had gone down a whole size!
It was hard for me to admit that the one thing I thought was telling me the most about my health was no so important after all! It’s just a number, it doesn’t mean very much when you’re truly focusing on your health and wellness. Sure as a personal trainer I told others to measure themselves, to check their body fat, but I felt that number on the scale was the ‘know all’ since that’s how much you weigh. So how can you get the idea about the scale out of your head; how can you forget about the scale? How can you forget that you need to step on it every morning, afternoon or evening? How can you stop it from defining you? Here’s what I’ve found to help me:
- Measure yourself monthly. Use a measuring tape to measure your hips, waist, thighs, arms and neck. Keep an accurate record of those numbers!
- Measure your body fat. Find someone that access to a fat loss monitor. Check your body fat monthly. Keep a record of those numbers too!
- Do your clothes feel different? Do they fit differently in your legs, around your waist or in your hip area? Clothes are now the most defining for me. If I’ve had too much salt or eaten a little too much then I can always tell in my favorite pair of jeans.
- You should weigh monthly just to make sure you are staying in the range you want to stay in, but don’t obsess over the number. Weight goes up and down daily, even hourly!
Fitmark Ambassador 2013