Let me begin by saying that when you give it your very best during your workout and you follow your eating plan precisely, it is a little discouraging when you step on the scale and see a negative of 1 pound or less.
With all the fad diets, supplements, and television shows that promise or show huge weight loss numbers on a weekly basis, we tend to go through a roller coaster of emotions when we don't see those big numbers on our scales, especially if you know that you know that you gave it your very best 100% each day.
I refused to allow myself to get down about my 1 pound loss. That's because, on Sunday, I went to Old Navy with my mom and on a whim tried on a pair of size 20 jeans. 7 YEARS, it has been 7 years since I have been able to get my booty into a pair of Old Navy jeans!
Ladies (and gentlemen), we can NOT rely on just the scale. I am learning that our bodies go through so many changes on a daily basis and to use only a scale we can fall into the pit of "weight loss despair" if it is where we focus.
I decided to research how to effectively monitor weight loss and I will definitely be adding the following to my monitoring routine:
1) The Scale: I weigh-in every Monday morning after waking up.
2) Tape Measure: Use a tape measure to show loss of inches. I measure every 30 days, but I am sure it could be done on a weekly or bi-weekly basis.
3) Pair of Jeans/Shirts: Clothes don't lie (well when they are on the hanger at the store I believe they do). Based on if they are too snug or too loose I will know where I am at and what I need to do!
4) Physical Fitness Level:P Take the time during a workout to make a mental note about where you are physically at when it comes to exercise and then start a journal to keep track.
5) Body Fat Monitor: I know that those little machines where you place your hands to check body fat are not 100% accurate, but if you are losing body fat it should show it and that is all that really matters to me.
6) Emotions & Energy: How am I feeling? Am I tired? etc etc etc. I am just going to use :) :( :/ in my journal for emotions and use a scale of 1-5 for energy tracking.
7) Progress Pictures: Shriek! Take pictures weekly, bi-weekly, monthly and line them up from beginning to end. Wear the same form fitting outfit each time.
I am sure there are many other's but this is a good start for me. Not relying solely on the scale should help for those days like today when the scale does not effectively show my hard work.
** Just read that if you have been losing fat, but gaining muscle you could have a 2 pound gain. That is reassuring to know. **
Any-hoo, don't allow the fail scale (lol) to dictate how you feel. Find another method and ask God to help you not focus on the numbers.
God Bless us all on our journey to having healthy bodies and minds.
ADVISORY
Please understand that I am not claiming to be a medical professional, nor am I trying to tell someone else what they should be doing. The above information is what I personally have gathered from other sources and my own experiences. I use the above as a guideline on my own personal journey and hope to inspire others to make a change that will better their health and life. Please contact your physician if you are seriously considering making a healthy lifestyle change and you desire to lose weight. Thank you.
