Results Beyond the Scale (External vs. Internal Progress Indicators)

If you’re actively trying to lose weight, it makes sense that you might want to weigh yourself at regular intervals to track your progress.

In addition to scale weight, other barometers of body composition changes can include tape measurements, before/after photos, body fat %, or the size/fit of clothes.

Generally speaking, when I work with clients who desire to lose weight, I usually have them pick at least one of the measurements listed above in addition to body weight (if they’re keen to do so) since NOT all body composition changes are always captured by the scale.

These are considered external indicators of progress, and they’re typically more objective in nature.

Here are some further examples:

External Progress Indicators

• Lab results/Health markers (i.e. blood pressure, blood glucose, cholesterol, etc.)
• Performance and Strength (i.e. the ability to walk/run further distances, lift heavier weights)
• Flexibility

Plus, as mentioned above:

• Body weight
• Measurements (i.e. waist circumference, waist-to-hip ratio)
• Before/After Photos
• Body Fat %
• Clothing size/fit

If you’re a “numbers person” and like to see the “bottom line,” you might choose to track a few of these metrics, depending on your personal health goals.

Just remember that external progress indicators are just one piece of the picture – not a complete one.

And in particular, here, I’m speaking about the scale.

The scale isn’t a problem as long you don’t tie up the number with your self-worth.

I see far too many women let that number dictate how they feel: If it’s down, they’re ecstatic; if it’s up, the day is ruined.

Keep in mind that the scale will never tell the whole story.

(Not to mention, it’s also important to understand your body’s natural day-to-day weight fluctuations, which are normal and to be expected…but I digress.)

This is why it’s essential to focus on internal progress indicators as well – not just external ones.

Although internal progress indicators tend to be more subjective, they can be equally (if not more) important than the external indicators mentioned above.

Just be sure to only choose ones meaningful and relevant to your success. There’s no need to get bogged down by tracking things unnecessarily.

Internal Progress Indicators

Can include:

• Consistency and ease of following through on healthy eating choices, exercise, and other health habits
• Increased confidence and self-efficacy
• Less worrying about food
• Less overeating/bingeing
• Ability to self-regulate emotions without food
• Mental outlook/mood
• Ability to honour hunger and fullness cues
• Energy levels
• Quality of sleep
• Overall physical capacity and capability
• Less somatic symptoms: joint pain/stiffness, headaches, fatigue, etc.
• Ability to cope with stress
• Quality of self-talk

As you can see, these things can GREATLY affect the quality of your life, and many will even determine whether or not the external indicators of progress, such as weight loss, can be sustained long-term.

And while I’m not necessarily saying to ditch the scale altogether if you’re actively trying to lose weight (and you have no issues with it), just be sure to look at the FULL picture beyond that number reflected back at you.

Results can show up in myriad ways when and if you’re looking for them!

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P.S. If you desire high-level support in permanently losing weight, cultivating the health habits that support your lifestyle, and creating a more peaceful and pleasurable relationship with food, my 1-to-1 private coaching program covers it all and more.

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