Tag Archive for 'success'

Pounds or Pants? Measuring Weight-Loss Success

Published on November 9, 2009 in General. 8 Comments

How can you measure weight loss success?

Some of my clients like to measure pounds on the scale. Others like to use a tape measure to track body measurements. Others choose to be professionally tested using skin calipers or hydrostatic weighing. Still others use the fit of their clothes or the compliments they receive.

There are pros and cons for each of these methods, so it is important to understand them all in order to determine which one works best for you.

1) The Scale

It sure can be motivating when the needle moves to the left.  But what if you are including some strength training in your exercise program and building muscle?  Your weight may remain steady (or even go up) as the composition of your body changes.  So you may be looking better, but the scale isn’t showing your success.  This can be really frustrating!

Also, during weight loss, many of my clients reach a plateau.  Your body isn’t a computer and may not lose weight with the kind of precision we’d like.  You may not show a weight loss for a few weeks and then show a fairly dramatic loss all of a sudden.  If you go by the numbers on the scale alone, you may become discouraged.

2) Tape Measure

The tape measure method can be very motivating or very discouraging, depending on who’s doing the measuring and the results you get.  I’ve worked with moms who’ve been so unhappy with their bodies that the thought of taking measurements is nothing short of terrifying.  Although it may serve as an effective benchmark, many moms find it a discouraging way to begin their program.

For some, seeing the cold hard “before” measurements can be more damaging than any later benefit of tracking progress.  If you can handle the initial shock, tracking inches can be more motivating than tracking pounds because as you build muscle and reduce, you can see that the shape of your body is changing, even if the numbers on the scale don’t show the change.

If you do want to go the tape measure route, make sure that you take your measurements at the same time and same day from month to month.  This will allow you to see progress and avoid measuring excess water retention due to PMS, etc.  Measure your upper arm, upper thigh, waist, hip and bust.  Try to be consistent about where you measure so that you can accurately see your hard work paying off.

3) High tech Body Fat Measurements (Calipers, Hydrostatic)

These technologies have the benefit of more accurately measuring the overall composition of your body.  Watching as your body fat percentage goes down can be very motivating, even if your weight stays consistent.

However, both of these techniques, involve having a professional involved in the measurements, which is probably unrealistic for most people. Also, measurements using skin calipers also depend on the expertise and precision of the person doing the tests and can vary from expert to expert.

4) “Skinny” Jeans Test

Some moms feel that the best way to judge weight loss and fitness success is by noting how they fit and feel in their clothes.  I always encourage my clients to find a specific pair of pants that they’re trying to fit into.  It doesn’t matter if, when you start out, you can’t even get them past your knees.  From week to week, on a consistent day of the week and time of day, try on the pants and notice how they fit.  If they couldn’t go past your knees and now they do, that’s progress!  If they’re over your knees and creeping up your thighs, good for you!

5) Compliment Test

Receiving a compliment can make your day.  But choosing compliments as your success measure can be dangerous. You may not get all of the compliments that you deserve as many of the people in your life may be too preoccupied with other thoughts, or feel uncomfortable about commenting on your appearance.  Many people feel that by noticing your smaller size, they are drawing attention to the fact that at one point you were heavier.  Others may be jealous of your weight loss success.

The best person to try to impress is yourself.  You know your body best and can recognize how it is changing as a result of your hard work.  So choose a way to measure your success that’s unique and personal for you, but feel free to enjoy the compliments when they do come your way!

Consider which method makes the most sense for you, and which would be most motivating.  Commit to one of these measures and take the time to track your success on a regular basis.  The idea is to see the success and feel proud, inspired, and happy with your results.

If you have found an interesting way to track your progress toward a healthier you, please share your story with me.  I love to learn from all of the fabulous Mojo Moms out there!!

It’s All How You Look At It

Published on June 17, 2009 in General. 0 Comments

What’s the first thing you think when you hear the word “diet”?  Most of us think about deprivation. We think of all the foods, treats, desserts and snacks that we can’t have. We’ve been told, and so we believe, that the only way we can get the weight off is by staying away from these “forbidden” foods.  We think we’ll have to wait for the day when the “diet” is over and we can indulge again.

We place these foods on a pedestal because somehow they have a magical, mystical quality over us. We feel powerless when these foods are around us as if they are somehow forcing us to eat them. We may do this for a while, but eventually we give in to the powerful force of the food that’s calling us.

But consider this. What would happen if you looked at the whole diet approach much differently? If you want to lose weight your eating has to change, that’s a given. But while you’re making alterations to your diet, making healthier choices and changing your eating behaviors, instead of focusing on what you can’t have, how about turning your attention to the confidence, pride and improved self-esteem you’ll feel when you have formed new, healthier habits?

Instead of feeling angry that you can’t eat something, how about feeling proud that you’ve chosen to work toward the body you want?

Instead of struggling with the same foods that caused your weight issues for years, maybe decades, how about realizing that these particular foods simply don’t work for you and it’s your choice to exclude them from your healthy eating plan.  There’s no magic force surrounding those foods.  They’re not on the pedestal.  They just don’t work for you.

Nothing tastes as good as the feeling of being in control over our choices, our lives and ourselves. The real deprivation is not being able to live the life we want due to the pain our relationship with certain foods have caused.

Think about how your weight has held you back. If you don’t like how you feel and look because of excess weight, you’re not as likely to feel sexy and your relationships may suffer. When you feel out of shape and unhealthy, you may feel self conscious and not be as confident or outgoing as you’d like to be. Without healthy eating and exercise, you’re also more likely to be sluggish and fatigued; leaving you less willing and able to be active with your family.

Instead of choosing to feel deprived of the foods that you have decided to limit, choose to embrace the feeling of freedom. Freedom to live the life you want by ending the tug of war you feel with certain foods.  Not only will this free up mental space, but it will make you feel like you are the boss, not the chips, cookies, wine or Saturday night breadbasket.




View Debi Silber, MS, RD, WHC





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