For some people in our program, weighing themselves on a regular basis isn’t a big deal. For others, it’s a source of intense frustration, trepidation, shame, and obsessive thoughts. What the scale says can be a great source of feedback about how well behavioral change is translating into a healthier body. But it’s certainly not the only (or necessarily the best) indicator of progress. Other important indicators of progress include clothes feeling a little looser, having more energy, having less knee pain, feeling like it’s a little easier to move, improved blood sugar or triglyceride levels, not needing to take as much hypertension medication, or improved sleep apnea. Additionally, it’s critical to take note of how you are managing and integrating changes into your lifestyle—when stressed are you going out to take a walk or getting on the phone with a friend as opposed to eating? Are you eating breakfast, more fresh fruits and vegetables? Are you being mindful? Keep in mind that the behavioral changes you are making are what will help you not only lose weight but sustain the weight loss.
It’s also important to have realistic expectations of change as measured by the scale. Very few people lose the same amount of weight consistently every week. The majority lose some, then sort of hover around the new weight for a while, then lose some more. Plateaus are common during weight loss. Fit of your clothes and behavioral changes as described above are more accurate indicators of how you are doing.
There are times weight loss will be more difficult and you might not see as much change in that number. These times include
When you are on vacation