A better scorecard for your fitness journey

No matter when you start, the goal of a fitness journey is usually to lower the number on the scale and to look...smaller. If those are the only two things you are using to measure success, you may be setting yourself up for disappointment or failure. You need a better score card to measure your success. Let’s expand it. Try these in addition to or instead of tracking your weight:

• mental health
• improved fitness
• quality of life

How did we come to rely on the scale for weight?

• People initially used scales to weigh commodities such as agricultural products.
• Around the 19th century, militaries began weighing recruits in efforts to determine what size would make the best soldier.
• By the 20th century, insurance companies were using weight to try to figure out life expectancy.
• All of that eventually turned into the use of weight and height to determine the ‘normal’ body type.

While measuring weight has been helpful in a variety of ways for health care professionals, it can create a mental barrier for people trying to stay on task with their fitness and nutrition plans. Weight alone also does not consider differences such as genetics and culture. We want you to get healthier, not discouraged. With that in mind, try thinking about this list as you continue your journey.

Mental health – the role your mind plays in your fitness journey

Your mental health is an important aspect of successful weight management, beyond just the number on the scale. Here is why:

Improved sleep 

Proper rest allows your brain to recharge and create new pathways to make the next day successful. You are less irritable and impulsive.

Better mood

A more energetic and positive mood, instead of feeling sluggish and unhappy, is definitely an improvement. Getting good sleep, exercising and practicing mindfulness can help improve your mood. You may also want to meet with a mental health provider. 

Energy boost

Increased energy is incredibly beneficial. Being able to complete tasks and physical activities you could not before is a major life upgrade. Getting in some exercise or upping your step count can increase your energy. 

Improved fitness – pay attention to what you can do

If you are paying attention to your body, you should be able to notice improvement in your fitness. You may notice you can now do things like bend down to tie your shoe, take a walk with loved ones or complete household or daily living tasks that you could not do before. 

Quality of life – the scale cannot measure positive life changes

If you are feeling better and looking better that is a huge sign that your health journey is moving in the right direction. If mobility issues are no longer keeping you from doing what you want to do, that is a win.

BONUS: If you must measure

The scorecard I have presented above may not feel tangible enough for some people, especially since our society has focused so much on the scale. If you need an additional measurement on your score card, consider measuring your waist circumference.

How to measure your waist circumference

• Stand up straight.
• Measure around your waist; halfway between your hip bone and lowest rib.

This will likely show you the progress that is hard to appreciate when looking at the number on a scale. Also, waist circumference, “helps predict your risk of health problems such as diabetes,” according to the Centers for Disease Control and Prevention. 

If the scale does not match your goal number just yet or you are not fitting into a specific size, remember your fitness journey is a health journey. It will take time. Celebrate the small wins as you make your way to that larger goal.