Healthy Measurements
Ever had one of those days where you’re feeling great about yourself… your hair looks amazing, your clothes fit just right, it all just comes together…
And then… you step on the scale… and it’s NOT what you want it to be?
Suddenly that great feeling is gone. You feel like crap.
That’s when the self-sabotaging starts. You’re filled with frustration because you’ve been working hard but you can’t get that number to budge!
You’re not alone in this.
It happens like clockwork to so many of my coaching clients! About 1-2 weeks into the program, they say something like:
“I am feeling great, seriously doing stuff I never thought I would – but I am so bummed. The scale hasn’t moved yet.”
I totally get the frustration… but I always encourage them to trust the process.
We cannot drop weight in a week from 10+ years of bad habits. It takes a moment for our bodies to adjust.
And while a number on the scale can be a good metric at times, it’s not the only metric that matters.
Plus – A LOT can be shifting in our bodies and the scale may not reflect that!
So I ask … do you have a goal weight? A magical number in the back of your mind?
I used to have that number. But would you believe me if I told you I never weigh myself now?
That’s because there are other ways to measure progress that don’t mess with our minds as much as a number on a scale can!
1. Skill and Non Scale VIictories. Notice how your burpees, pushups or pullups are coming more naturally! Are you using more weight now? Fitting into your clothes more comfortably? This is my favorite way to track and see real progress!
2. BMI – Body Mass Index. BMI uses a simple formula to calculate body fat based on height and weight in both men and women. Once the number is calculated you can reference a BMI chart to tell you if you’re underweight, ideal, overweight or obese.
How do you figure out your BMI? Divide weight in pounds by height in inches squared and multiply that by a conversion factor of 703. When using a handheld calculator, if your calculator has a square function, divide weight (lb) by height (in) squared, multiply by 703, and round to one decimal place. (Whew, a lot of math, guys.)
BMI is a useful tool and can be used as a guideline… but it doesn’t take things into consideration like body type, muscle mass, bone density, overall body composition, or sex differences.
I’ve worked with many clients who measure in as obese using the BMI scale but are actually at a healthy weight. That’s why working with a professional can be so helpful!
3. Body Fat Percentage. This can be measured by using calipers, body fat percentage scales, tape measures, a Bod Pod or Hydrostatic testing. I love measuring body fat because it tells you what the number on the scale is actually comprised of!
Typically, the lower body fat percentage, the higher percentage of lean muscle mass you have.
4. Taping. This is when you measure different body parts in inches! Sometimes it can more accurately reflect change before the scale is ready to budge! In this method you measure your waist, hips, chest, thighs, calves and biceps.
One of the most important things to do when working towards health and fitness goals is to set SMART goals:
Specific
Measurable
Achievable
Realistic
Time Based