Skipping the Scale

The scale is a very useful tool for measuring weight loss success and for keeping on top of weight maintenance. However the scale is not the only tool, and sometimes using the only the scale as a marker of success can become frustrating and you may begin to lose sight of all the wonderful things you have accomplished.

Take a step back and look at where you were six months ago, one year ago, or even five years ago and acknowledge the progress you have made. Weight loss doesn’t only mean you look better in your clothes, but that you feel better and even though you can’t see your insides, you’re actually healthier.

Scale-Skipping Markers of Success

1. How do your clothes feel?
Are you clothes fitting more comfortably? When clothes fit well they’re not digging in at awkward places or riding up at inappropriate times. Perhaps your clothes just feel right, or perhaps you’re now looking at a size you haven’t seen since middle school. No matter the extent, appreciate how you feel in your clothes. It feels good!

2. Measurements
While this works best if you have measurements from before your weight loss journey, it can still be helpful now. Using a tape measure, measure the circumference of your waist, arms, neck and hips and record. Even if you are not losing pounds, you may be losing inches all over your body as your figure slims down and tones up with muscle.

Waist circumference is especially important because having a large waist circumference is a major risk factor developing type 2 diabetes, hypertension and cardiovascular disease.

Using a tape measure, measure your waist circumference just above your hipbone:

• Pull the tape measure until it fits snugly around you but doesn't push into your skin.
• Make sure the tape measure is level all the way around.
• Relax, exhale and measure your waist — no sucking in.

To minimize disease risk, women should aim for a waist circumference of fewer than 35 inches.
To minimize disease risk, men should aim for a waist circumference of fewer than 40 inches.


3. Body Composition
Your body is composed of muscle, bone, tissue and fat. In this context, your body composition is the percentage of your body that is made up of fat tissue. There are several ways to measure this value. At-home scales sometimes come with a body fat percentage, or body composition, analyzer. These often work by shooting a tiny current of electricity through your feet; this current bounces back to your scale at different rate rates depending on whether it has to make its way through lean tissue or fat tissue. This value coupled with your height and weight can give you a relatively accurate body fat percentage. While these at-home systems are not the most accurate, they are great for monitoring progress. Be sure to be well hydrated when you measure this value.

Many employers offer health fairs where health care providers will measure your body composition using a handheld tool which uses the same technique as the at-home scale method. If this is not something you currently have where you work, ask your human resource department.

Another and more accurate way of determining body composition is by using calipers to test the amount of fat under the skin in a few select areas of the body. This must be done by a professional; ask your physician if he or she can do it or if they can refer you to someone who can.

Weight on the scale is an important marker of weight and health, but it is not the only way to measure success.