Weight loss is difficult. I will never forget how difficult it was to lose weight. Trying to become healthier is often difficult in many ways, not just physically. Progress is never linear, daily life often interferes, motivation changes, and sometimes you can do everything right and still not lose weight. Here are 7 signs you’re making progress even when the scale doesn’t show it.
We've all heard that “it's not about the number on the scale.” And while that's true and you're more than that number, it's also not false that the number is important. When the number is high, it negatively impacts our health, so to a certain extent, the number does matter. That's why it's such a motivating factor for many of us who are trying to lose weight – so we can be in better health.
Although it can be motivating to see your weight going down, it's important to find other sources of motivation to keep up your healthy habits.
The Healthy Weight Loss Concept
In order to lose weight quickly, most people would turn to either to fad diets or skipping meals. However, these are not healthy options and can do more harm than good in the long run. So, instead of focusing on the time frame, we should concentrate on the quality of weight loss. Before discussing the signs, let's first evaluate what weight loss entails. Most of us want to lose weight quickly, but shedding pounds in a short amount of time is not always healthy. Instead of focusing on how quickly we can lose weight, we should focus on losing weight in a way that is healthy and sustainable.
Unhealthy Weight Loss Risks
Rapid weight loss can be dangerous to your health. According to WebMD, rapid weight loss is associated with the following (8):
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Gallstones
There is a 12 to 25% chance that an individual who has rapidly lost a large amount of weight will experience one of these events.
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Malnutrition
It is more likely to occur if you limit nutrient intake and eat a low protein diet for several weeks.
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Dehydration
Although it is not common, it is still possible to develop this condition, but it can be prevented by drinking water often.
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Electrolyte Imbalances
They may also occur and can be life-threatening.
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Side Effects
Side effects may include headaches, muscle loss, hair loss, water and lean tissue loss, fatigue, irritability, dizziness, constipation, and menstrual irregularities.
Experts are concerned about unhealthy weight loss methods such as crash diets. They instead advocate for healthy weight loss, which is slow and sustainable. This type of weight loss doesn't involve unrealistic goals, but instead focuses on long-term changes in diet, movement, and thinking.
A healthy weight loss goal is to lose 5 to 10% of your body weight over a period of 6 months. For example, if you weigh 160 pounds, your goal should be to lose 8 pounds. If you weigh 200 pounds, your goal should be to lose 10 pounds, which is approximately 4.5 kg.
Although the pace may appear to be quite slow, it is safe. You will not experience any of the other health risks from the pace of such a program. Additionally, such a pace can help you maintain your weight loss program over the long run.
If you lose weight quickly, you may not be able to keep the weight off.
I've learned that when I hit a plateau, it's important to change my mindset from “the scale is everything” to celebrating my body for other reasons. Here are all my tips for knowing you're making progress even when the scale isn't moving.
1. Your Clothes are Fitting Better
Even if the scale says you're not losing weight, it doesn't mean you're not losing body fat. I've had times when my weight stayed the same on the scale but I dropped jean sizes. I know other people have had this experience too. Sometimes we go through periods where we lose inches instead of weight and that's still a huge victory.
2. You Are Getting Stronger
If you feel like you're getting stronger and hitting new personal records in the gym or while running, don't let the scale discourage you. Remember that there are other ways to measure progress besides weight, and be proud of the fact that you are becoming healthier.
3. You Are Not Noticing Cravings as Often
Making healthy food choices is a great way to improve your overall health. Noticing that your tastes are changing and that you are now enjoying healthier foods is a big accomplishment, even if it doesn't show on the scale. A good sign that you are heading in the right direction is when you no longer crave unhealthy snacks like candy bars.
4. You Have More Energy
Waking up feeling rested isn't something that everyone experiences. I think the last study I read said that the average person hits their snooze button three times. So, when that starts happening, you'll know you're doing right by your body and are certainly on the right track to better health. Not getting sleepy mid-day or having that “I can conquer the world” type energy should tell you that, regardless of what the scale says, you're doing well with “getting healthy.”
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Improved Heart Health
A healthy diet is key to weight loss. This diet should be rich in fruits, vegetables, whole grains, healthy fats, low-fat or fat-free dairy products, and fiber. This type of diet has been shown to reduce blood pressure, which is a major health concern in the United States.
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Reduced Cancer Risk
Eating foods rich in antioxidants can help protect your cells from damage, which may help lower your risk of cancer. Some foods that are high in antioxidants include dark leafy greens, nuts, seeds, carrots, pumpkin, and berries.
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Improved Memory
A diet rich in omega-3 fatty acids, polyphenols, flavonoids, and vitamins C, E and D helps to maintain cognition and brain health.
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Improved Mood
Medical News Today states that exercising and eating a healthy diet can improve your mood by reducing symptoms of fatigue and depression. Exercising also triggers the release of good hormones that tend to leave you in a better mood.
5. Everyday Tasks are Easier
Climbing up the stairs without being out of breath, not being exhausted after doing simple chores, and not getting tired after mowing the lawn are some of the small things that people who have never had weight issues would never think would be rewarding. However, when you are getting healthier and losing weight, you definitely notice these things.
I'll never forget the first time I was able to get out of my car without struggling or pushing off of anything. I realized that I had never been able to do that before. These everyday victories are important to hold onto when you're trying to live a healthier life, even if you don't see the results on the scale immediately.
6. You Have More Confidence and Feel More “YOU”
The number on the scale shouldn't dictate how you feel about yourself. When you're finally content with your appearance, don't let the number tell you any differently. Getting healthy and losing weight requires getting a lot of moving parts into gear, one of which is having more confidence in yourself. A lot of us have a tendency to let our mood for the day depend on the number we see on the scale first thing in the morning. Please don't let it!
One of weight loss' best gifts to me was a newfound sense of self. I feel more me than ever before in my life, and it's not because of some number. I now know that I am capable, powerful, and in control of my life, my choices, and my happiness. That's what gave me confidence, not what the scale said before I even started my day. The number on the scale can fluctuate day by day and week by week, but that new sense of self I have is constant. So don't let the number on the scale decide if you have a good day or a bad day—you decide that!
7. Muscle Definition
The physical sign of losing weight that you may notice first is muscle definition. For some people it may take weeks to notice this, while for others it may take months. The rate at which you build muscle is influenced by factors such as genetics, diet, and age.
If you want to see results quickly, you should take on a challenging and consistent exercise regime. However, if you want to see long-term results, you should take on a strength training program.
This means that if you have more muscle mass to start with, you will see more changes during your routine.
8. Changes In Your Active Levels
One way to help lose weight is to exercise regularly. This allows your body to burn more calories, which is necessary for losing fat. You need to be consistent in your exercise program to be successful in losing weight.
You need to increase how often and how intensely you work out as time goes on. Gradually increasing how much exercise you do, how long you do it for, and how hard you work helps you lose weight in a way that you can keep it off.
As you gradually increase your activity level, you will slowly be able to do things that you couldn't before. For example, if you couldn't take the stairs to the 3rd floor, you will now be able to.
If you could only walk for 10 minutes before, you will now be able to take brisk walks for 30 minutes. This is a good sign that you are on the right track to losing weight and staying fit.
Walking can help promote weight loss by burning extra calories. For example, walking for 30 minutes every day can help you burn an extra 150 calories or more. If you walk more quickly or for a longer period of time, you may burn even more calories.
10. A Better Sleeping Pattern
This usually causes airway blockage, resulting in loud snoring. Most people with sleep apnea are not aware that they have it. Many obese people tend to experience sleep apnea, which is a detrimental sleeping disorder where breathing tends to repeatedly stop and start during sleep. It happens when during sleep, the throat and tongue muscles become more relaxed, causing airway blockage and resulting in loud snoring. Most people with sleep apnea are not aware that they have it.
The soft tissue in your throat can block your airway and cause sleep apnea, which increases your risk of mortality. However, if you lose weight you can reduce your risk of sleep apnea and its associated problems. Losing weight will also help you sleep better and improve your sleeping patterns overall.
11. Lastly, You FEEL GREAT
Although you may not have lost any weight recently, you can and should feel proud of yourself for making healthy choices and feeling great because of it. If you can identify with six of the following signs, then it's likely that you're feeling very good about yourself. Your clothes are loose-fitting, you can run more easily, you're sleeping better, you're getting more things done, you walk into a room with confidence, and you're trying new things because you're not afraid to fail.
There are many benefits to taking care of yourself, and none of them have anything to do with a number. While numbers can be a helpful way to measure progress, they aren't the only way. Don't give up if the numbers don't look the way you want them to. There are other signs that you're making progress, even if the scale doesn't reflect it.
