Weight is only one measure of change in a healthy weight loss journey. The physical, emotional, and psychological victories that accompany weight loss are just as important as the numbers on the scale and should be celebrated as part of the journey to healthier living.
Your value as a person, your experiences, success, and the light you bring to the world can’t be measured by the scale—and the way you feel about yourself should not be, either.
Progress Over Perfection
At bistroMD, we truly believe in striving for "progress over perfection." Perfection is elusive, though aiming for progress leads to positive and lasting changes.
1. Track Inches
A scale is a common measure to track weight loss progress, although weight naturally fluctuates throughout the day based on many factors. Taking body measurements is a more accurate representation of body transformation and changes in composition.
Use a cloth measuring tape for a more exact reading. Hold the tape measure level around the body and roughly parallel to the floor. Taking body measurements while standing and against bare skin is recommended instead of over clothes.
Record your body measurements in a journal to keep track. Remember to take your measurements every 4 weeks to see your progress!
2. Track Your Weight Loss Progress
You can now track your weight loss progress on bistroMD.com! Login to enter your current and goal weight in the dashboard. Work towards your goal and input your weekly progress when you log in to customize your menu.
Set a short-term goal and then create a new one to keep yourself motivated once you achieve it.
3. Celebrate NSV’s
Non-scale victories (aka NSVs) are our favorite ways to measure progress, and we believe they are even more meaningful than the number on the scale!
While you’re waiting for the number on the scale to catch up, take note of your NSVs (see below!) and use them as motivation.
4. Take Progress Photos
Physical changes are not always reflected by the number on the scale. To see your progress, take a picture of yourself before starting the program. We recommend taking progress photos every 3-4 weeks.
Instead of getting frustrated by the scale, compare your progress photos to your original photo. This will remind you of both where you started and how far you’ve come.
Tip: Take your progress photos on the same day of the week, wearing the same clothing in the same lighting. Have somebody take the picture for you or do it yourself in the mirror. Take one from the front, one from the side, and one from the back.
Non-Scale Victories Worth Celebrating
From positive changes in eating habits to feeling healthier, consider these non-scale victories worth celebrating beyond the scale!
Changes in eating habits:
- You are more attuned to your hunger and satiety cues
- You know which foods satisfy you and which do not
- Your cravings have decreased
Fewer medications:
- Blood pressure improvements
- You are sleeping well
- Joint pain has diminished
- Lower A1c and stable blood sugar
Feeling healthier:
- You have more energy
- Your body feels stronger
- Easier to do activities like climbing stairs, feeling less winding, and walking further
- Clothes fitting better
- You have more confidence
Living better:
- You can concentrate better
- Your productivity has increased
- You are an inspiration to others