Measuring Your Progress Without The Scale

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“If I lose ‘X’ pounds, then I can wear my skinny jeans”
“I have to go to the gym today because I ate too many sweets last night”
“I’m doing all the right things, but I’m not losing weight!”

Do any of these statements above sound familiar? We get it, exchanging old habits for new health promoting habits is hard. It’s especially difficult when we feel we aren’t seeing progress!

Diet culture has taught us to tie our self-worth and validation with the number on the scale. If the number decreases, diet culture says that’s “good,”  and when the number goes up or remains the same, that’s considered “bad.” Many of us believe that when we reach a certain weight, we will be more loved/successful/a better person. Why is that? Have you ever considered the fact that maybe your weight has little or nothing to do with your success? Just because your weight isn’t changing does not mean you are progressing ton journey.

Your Worth is Not Dictated by

the Number on the Scale

We often tie our worth to factors that society deems to be “good.” Diet culture tells us that we need to eat healthfully and exercise often to achieve nearly impossible body sizes and shapes. Have you ever considered that there are more reasons to live a healthier lifestyle than to reach a certain number on the scale? In the big picture, numbers don’t tell you the great things that make you uniquely, you!

Say it with me: my self worth is not defined by a number on a scale! Focusing too much on a number on the scale can distract you from remembering the best parts about yourself. Consider your role. Are you a parent to a child? A best friend? A sister? A manager? No matter what, the number on the scale says – it has zero influence on how “good” or “bad” you are at fulfilling your role. We believe that if we weighed “X pounds less” then we will “be more loved,” “be a better person,” or “be what others want us to be” – but this is diet culture speaking here. Remember that these thoughts are not facts. They’re just thoughts.

It’s time to Starting looking at different measures of progress

To combat these toxic thoughts, start looking at different measures of progress. There are so many more ways to document progress during a health journey than tracking how much your body weighs. Body weight tells a how much our muscle/organs/skin/water/fat/etc weigh, but it tells you nothing about nutritional, social, and intellectual progress.

How to Track Progress Without the Scale

To keep track of progress (outside of the scale), start by focusing on sustainable habits. What is one habit that you can easily do every day (or every week) for a long period of time that will help you reach your goals? It should be something simple and realistic like making your own breakfast every day, getting in movement three times a week, or going to the grocery store at least once a week. Focus on habits that are sustainable, and more importantly, enjoyable! Incorporating new habits into your day can be really exciting especially when you are able to see improvements in your overall health.

Stepping away from the scale can be a hard habit to release. So many of us have attached ourselves so much to a number that we don’t know how to cope without it. The best way to detaching yourself from the scale is take it out of the house (or out of sight) and replace it with another form of measurement.

Check out these 10 ways you can measure your progress that have nothing to do with the scale below!

 

10 nonscale wins

Next time you find yourself discouraged by the number on the scale, try and think about other parts of your life that have made you a healthier version of yourself physically, mentally, and socially. The number on the scale is a number – that’s it. It’s your behaviors that define who you are – not the scale. Remember all the things that make you uniquely, you!

At the Brittany Jones Nutrition Group our RDs set non-scale goals with our clients, and do not weigh clients in our office. If you’re interested in learning more about focusing on health promoting habits rather than the on scale, click here to set up your FREE 15 minute discovery call! 

 

-Written by Gabby Childers, and Brittany Jones, MS, RD, LD

How to Lose Weight & Keep It Off in 2018

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This year keep the weight off by doing one thing: stop dietiting! A healthy weight loss is one that can fit into your busy yet wonderful lifestyle – if a certain 21 day or 30 day “diet” doesn’t fit into that – it’s not the one for you.

Check out my healthy lifestyle tips to lose weight and keep it off in 2018!

  1. Start with S.M.A.R.T. goals. Your overall goal might be to lose a certain amount of weight in 2018, but how are you going to lose the weight? Set specific and measurable smaller goals to help you get to your big yearly goal.
  2. Use the portion plate trick. Make half your plate non-starchy vegetable at lunch and dinner – it’s easier than counting calories! This will keep the carbs and meat to the other side of your plate, keeping calories low and nutrients high. Keep in mind if you don’t use your carbohydrates for energy, they will get stored as fat.
  3. Cut out sugary drinks. This includes sodas, sweet teas and juice. Cutting out two sugary drinks per day could result in losing over half a pound per week. Remember, these count in the carb portion of your plate. Try regular, or infused or sparkling water for best results!
  4. Schedule your workouts. Write it down in your planner and reschedule if you have to – just like you would a doctor’s appointment.
  5. Eat Intuitively. Recognizing your hunger and fullness queues is the key to overcoming boredom eating. Figure out the best meal timing for you and gain a healthy relationship with food. It’s the opposite of dieting and counting calories – it’s listening to your body!
  6. Don’t eliminate an entire food group. This is one of the first signs of a fad diet! Eliminating a food group (unless it is for a medical reason) will not fit into your lifestyle in the long term. All foods can fit! Decide what you want that to look like.
  7. U.S. News & World Report’s WORST Diets of 2018: The Keto Diet, Whole 30 and The Dukan Diet. These are all very hard to follow, with lots of rules that make social situations awkward.
  8. U.S. News & World Report’s BEST Diets of 2018: The D.A.S.H. Diet, The Mediterranean Diet, The Flexitarian Diet. These are all healthy patterns of eating (many that incorporate exercise!) rather than “diets.”

Want to learn more about the best and worst diets of 2018? Join me on 2/15 for a Lunch and Learn with CoolSculpting Greenveille. RSVP here!