How to Think About Your Weigh-Ins

06.19.20 |

The Habits of Health Transformational System challenges you to think about health differently. From the very beginning of your journey, we talk not just about what you eat and how you move but also about your mind and your sleep and your relationships. Your health is a web spun from your daily choices, with a choice in one area of your health affecting several others.

Even after you have learned this and can see all of the many ways your new habits can improve your life, charting your progress can still come down to how much weight you have lost since you started. 

We often hear concerns from people early in their journeys. They see how much a friend has lost in a week and feel disheartened when they look down at the scale.

Reaching a healthy weight is critical to your success, but your very real and very important progress is not always reflected in that blinking light between your feet. Here are some of the reasons you can be making fantastic progress in your journey and not see a big change in your weight from weigh-in to weigh-in:

  • Your weight naturally fluctuates throughout the day, so even if you have burned fat, the amount of water or food in your system can shift your weight up or down several pounds.
  • Building even a small amount of muscle as you burn fat can disguise how much progress you have actually made because muscle weighs more than fat.
  • Wearing a different outfit from weigh-in to weigh-in can keep you from seeing the “real” number as the weight difference in clothing types can be significant.

When you think about your progress, tracking your weight will always be important, but don’t forget to consider the following:

  • How do you feel? If you have more energy, more focus, and generally feel better about yourself, that’s something to celebrate!
  • Is your waistline changing? If your waistline is coming in, you’re making the right kind of progress.
  • Are you able to do things you couldn’t before? If taking a flight of stairs feels less challenging and you are starting to move more often more comfortably, you’re on the right track.

With those questions in mind, here are tips for tracking your weight more consistently using your scale, body fat percentage, and measurements:

  • Set up a regular schedule for weighing and measuring. I believe that once a week is the most reliable schedule for tracking a trend, but daily is fine, especially during transition!
  • Weigh and measure yourself in as little clothing as possible.
  • Weigh and measure yourself on the same scale and at the same time of day. Most people are at their lowest weight in the early morning. 
  • Use my favorite technique to check inches and weight: monitor yourself regularly by trying on a favorite pair of jeans or pants whose proper fit you know well. If you have to get on the bed and hold your stomach in, you’ll know you’re putting on weight and need to adjust your calories accordingly!

Your copy of Dr. A’s Habits of Health has more information, and don’t forget to reach out to your coach if you feel stuck. These moments should be ones of celebration not of frustration, so reach out when you need help.