Most people approach weight management with a certain number in mind, like a “goal weight”. In reality, weight management is more about health and wellness than it is about the number on the scale. Weight management should be health-focused because it’s entirely possible to improve our health without the number on the scale changing too much.
The Problem With Focusing on the Scale
One big problem with focusing too much on the scale is that the number it shows is, in some ways, out of our control.
Our body and our biology are complex. For example, sometimes we lose a little fat tissue and gain a bit of muscle, no change on the scale. Or we lose a little fat tissue but eat a meal high in salt the night before causing temporarily higher water weight, no change on the scale. Sometimes our body fat stays the same but we ate that same meal high in salt, so now it looks like our weight went up…
It’s important to know that weight fluctuations happen, are completely natural, and do not have anything to do with your character or self-worth. The number on the scale is only one measurement (and not the most accurate one) in our weight management success toolbox.
The worst thing that can happen is one of the scenarios above, where we see the scale not change, or go up, and we get demotivated or it leads to self-deprecating thoughts like, “ugh, that was all for nothing”, or “I’m a failure”, or “here we go again”… These are automatic thoughts that lead us to believe that the effort we put in wasn’t worth it. This would be a lie.
What should we do about it
Once we acknowledge these self-deprecating thoughts, we can actually choose to ignore then. We can push past them (sometimes this takes effort). I learned about the idea of automatic, self-deprecating thoughts from fellow Haligonian and health psychologist, Dr. Michael Vallis while attending Canadian Advanced Learning in Bariatric Care course from Obesity Canada.
It’s an important concept to grasp, especially when it comes to weight management. Acknowledging these thoughts is among the first steps to practicing self-compassion (read more on that at my blog: Self-Compassion and Weight Management: A Helpful Tool).
Here is where non-scale victories come into play.
* It’s also a completely natural and human experience to have different priorities at different times in life. Life happens. We can plan as best or as intricately as possible, but that doesn’t stop nature from throwing in a golf ball sized hail storm and tearing our paper plans to shreds. Sh*t happens.
** I also highly recommend this video from Dr. Michael Vallis, “Cognitive Behavioural Therapy: Arm yourself with the tools to live healthy“
Success Without the Scale
Improved Energy Levels or Mood
Feeling more energetic throughout the day, having fewer energy slumps, or being able to engage in activities with more…oopmh. You might also be enoying a more positive outlook, less overall anxiety (especially around the topic of food), or increased mental well-being overall.
Noticing a decrease in stress levels, improved ability to manage stress, or adopting healthier coping mechanisms to stressful situations are markers of succcess and improvement.
Increased Self Efficacy
Self efficacy: an individual’s belief in his or her capacity to execute behaviors necessary to produce specific performance attainments
As a dietitian, I help my clients develop sustainable healthy habits that will last long term. Part of this is taking small steps, one at a time. We can sometimes overlook these seemingly small steps. The reality is that these small steps are the foundation that we build our healthy future on. It’s important to acknowledge the changes we did make, no matter how small.
Along with building self-efficacy, it’s important to have self-compassion. Click here to read my blog on self-compassion and weight management.
Better Sleep
Achieving more restful and refreshing sleep, or having an easier time falling asleep at night are each indicators of positive health improvements. In fact, a recent review of sleep deprivation on weight loss and weight loss maintenance found that “there is an evident dysregulation of the appetite control system during sleep deprivation that alters the metabolic rate, with a negative impact on weight maintenance or weight loss interventions”.
If your sleep is improving, so are your chances at weight loss and weight loss maintenance.
Improved Digestion
Enjoying a healthier gut, like reduced bloating or discomfort, regular bowel movements, and improved overall digestion are all indicators of major success. These improvements can easily increase your quality of life and can indicate a healthier digestive system.
Less Indigestion or Heart Burn
With improved digestion, you might also notice that you haven’t had to use medications like antacids in weeks. It’s important to acknowledge these big wins along the way!
Decreased Body Measurements
While weight might not change significantly, losing centimeters in waist circumference or going down a belt notch are signs of improved body composition. You might noticed that your clothes have a bit more room, or aren’t as tight as they used to be.
The number on the scale can sometimes stay about the same when we start making lifestyle changes to become healthier. Especially if we’re increasing our physical activity; muscles can become stronger or more full of energy (glycogen). Much of this also depends on where we are starting from.
Improved Physical Fitness
Noticing improvements in strength or endurance like, being able to lift heavier weights, run/walk faster, do more push-ups, or walk a longer distance without losing your breath are all equated to health improvements.
Seeing improvements in cardiovascular fitness, like being able to walk further or faster, can result in a lower resting heart rate, improved blood pressure, and/or increased tolerance for physical exertion.
Increased Muscle Tone
Along with getting stronger or leaner, you might notice yourself developing more defined muscles, having improved muscle definition, or an overall leaner appearance. This can be from both losing fat tissue and/or building muscle.
Improved Mental Health
Getting healthier isn’t all physical. Being consistent with healthy eating and regularly exercising can improve our mental health. One study says:
“Some healthy lifestyle choices (i.e., more frequent physical activity, non-smoking, regular social rhythm) are related to improvements in mental health over a 1-year period.”
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