People often get discouraged by what the scale says. Sometimes it goes up, or down, or stays the same. The scale is not necessarily the best measure of success. If you are losing body fat and gaining muscle, you may actually gain weight. Muscle is more dense than fat, so the more of it you have, the more you’ll weigh. This is not a bad thing! So use these measures as indicators of success rather than that pesky number on the scale.
• Clothes fit more loosely – time to go shopping!
• Rings aren’t snug anymore
• Body fat percentage decreases (despite the scale possibly going up)
• People start to make comments about a change they physically see in you
• More endurance/stamina
• Higher energy levels (no mid-day slump)
• Loss of inches on waist/hip/thighs/midsection/arms
• You’re stronger (or can at least perform more sets of a certain weight)
• Your skin looks clearer and more radiant
• Your hair is shinier, thicker and healthier
• Your nails aren’t brittle and don’t break as easily
• Your skin turgor bounces back quickly when pinched
• Your oral hygiene/breath improves
• You don’t experience undue fatigue or drastic dips in blood sugar
• Your posture is better
• Your attitude is better, you’re happier more often and you greet the day with a smile
• Your lab values are within normal (or close to the normal) range
• You’re on lower doses of your medications, or off your medications completely
• You are well-hydrated and don’t feel thirsty all the time
