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10 Ways to Track Your Progress Beyond the Weight Scale


Trash scaleThe number on the weight scale is not the only thing that will change after adopting healthier habits. Below are 10 positive changes that reflect the benefits of weight loss. If you do not currently track these numbers, thoughts, and feelings, start jotting down measures in your Personal Notes. Over time you can look back and assess how much you’ve changed, and how much better you feel!

  1. Improved mood and attitude. Research shows that losing weight can improve your mood and decrease symptoms of depression. Better nutrition, higher self-esteem, and the benefits of exercise all contribute to an improved outlook on life.

  2. Breathing easy. When you carry excess weight, your body must work harder. Walking and household chores may have quickly left you out of breath in the past. As your cardiovascular system becomes conditioned through regular exercise and your body weight decreases, fewer of your normal activities will leave you breathless.

  3. Your piggy bank is full. Weight loss can save you money. Cutting out expensive, high-calorie coffee drinks and afternoon visits to the vending machine result in extra financial savings. Clothing will cost you less as you move away from plus sizes. Your health care costs can be dramatically reduced due to a strengthened immune system and a decreased risk of disease, which results in fewer treatments and medications.

  4. Less jiggle in your middle (and everywhere else). Your body can become more toned and smaller without the numbers ever changing on the scale. You may notice there is now firm muscle where soft fat tissue used to be. Pay attention to how your clothing fits. You may need to tighten a notch in your belt before you see drastic weight loss in numbers.

  5. Healthier body fat percentage. As you lose weight and gain muscle, your body fat percentage will decrease. The American College of Sports Medicine recommends a body fat percentage of 10-22% for men and 20-32% for women for a reduced risk of obesity-related disease. Have your body fat accessed by a fitness or health professional to determine if you are within a healthy range, and reassess in three to six months as you lose weight and gain muscle.

  6. Slimming circumference. According to the National Institutes of Health, waist circumference is a key indicator for health risk. Waist circumferences should not exceed 40 inches for men and 35 inches for women. Measure your waist circumference every few weeks to track your progress, but don’t stop there. Measure your thighs, upper arms, and chest as well. The circumference of these areas will decrease as you lose weight, and become more toned with muscle.

  7. Cancelled cravings. As you make eating healthier foods a habit, your tastes will change. Yes, you will always have a favorite indulgence, but over time you will become more selective on where you save and where you splurge calories. For example, you may splurge on chips or fries and not like how you feel afterward, which will reduce the likelihood that those cravings will creep up again.

  8. You keep going and going. Not only does exercise give you energy to face your day-to-day life, but you will begin to notice your current routine getting easier and easier. This is because your body is becoming accustomed to the activity, and it needs to be challenged once again. Over time, you’ll find that you can exercise for longer periods and at a higher intensity.

  9. Positively painless. Extra weight adds stress to the lower back and knees that can result in pain. As the weight comes off, so does the stress on these parts of your body. You will notice that you can do more with less pain.

  10. Sleeping like a baby. According to the National Sleep Foundation, sleep problems are common in overweight and obese adults. Research has shown that even as little as a 10% reduction in weight can improve sleep apnea in obese individuals. In addition, regular exercise improves sleep quality when performed at least three hours before bedtime. As you exercise more and lose weight, you will sleep better, and feel rested and energized in the morning.

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