Motivated Weight Loss Progress

The 4 Best Ways To Measure Your Weight Loss Progress (This Will Help You Stay More Motivated!)

What’s the first thing you think about if you want to measure your weight loss progress? Did you say the scale? If you did, then you should know how frustrating it can be getting on the scale and NOT seeing what you wanted to see. There are many reasons why that scale may fluctuate so much and show a number that makes you baffled. And this is why it is so important to measure your progress in other ways than JUST using a scale. Here are 4…

1. Measure fat loss…

If you have been building lean muscle (which I highly recommend you do by the way), then most likely the scale will not show a dramatic amount of pounds dropped. And this is because muscle weighs more than fat. However, if you are building lean muscle, then this means that your body is LOSING FAT! And that’s a good thing!

So, what I recommend you do is to start measuring how much fat you are losing. If you see the percentage going down, but the scale isn’t moving the way you want it to, don’t worry about it… you are still making progress!

2. How you feel…

Do you feel more energetic? Do you feel stronger? Do you feel more healthy? Well, if you do, then you are making progress in your diet and exercise plan!

3. How your clothes fit…

Couldn’t fit those skinny jeans before, but now you’re fitting them better? Did your pants used to ride up between your legs, but now they don’t? Did some shirts used to fit your tightly, but now they don’t? If so, then you are making progress!

4. Your motivation level…

Are you now able to exercise without forcing yourself? Do you feel the need to eat healthy more than unhealthy? Are you more self-conscious about everything involving improving your body and health? If so, then you are making progress!

Bottom line, it takes more than just the scale to see how far you’ve come with your goals.

Speaking of the scale, if you want to measure yourself as accurate as possible, I recommend weighing yourself first thing in the morning after using the bathroom, and without eating or drinking anything. This will give you the most accurate number.

So, the next time you want to measure your progress, take those 4 things above into account, and just as long as you are on an effective diet program, you WILL see progress!

Lose Weight Now

Lose Weight Now – Is Real Weight Loss Progress Possible in an Instant?

That’s an aggressive statement isn’t it? In today’s world of instant gratification we approach problems with an urgency that warrants applause as much as disdain for the lack of patience. Waiting is a lost art.

But it is not surprising that there are so many lose weight now weight loss offerings. The reality is that people want to lose weight fast and their quest seems to be constantly repeated. If there was one ounce of truth that I wish everyone fighting obesity would understand, that is that the answer lies in tiny little daily changes to our consumption and activity routines.

But, that being said, there are ways to lose weight in a big way in a big hurry. You can reduce your total weight by 3-5% just by aggressively losing water weight – such as that created by over exposure to the extreme conditions of a steam room. Or some other method to rapidly drain our water weight.

Obviously, the less you consume and the more expend (through exercise or other activities) the better your chance of experiencing rapid weight change. If you are looking for the ideal body image or just want some weight loss secrets, there are lots of choices out there.

Diets, especially radical short term diets, are all about the person on the diet. Many demands, restrictions or methods of specific diets simply are not viable options for lots of other people. Not too mention variables such as cost. And any approach, especially aggressive short term approaches, should be preceded by sound medical advice from a licensed doctor. Just because you read about a diet and loads of success stories, there could be side effects that could affect you more severely.

Any diet, especially ones that produce high results in few days, demand motivation and commitment. Perhaps not for the long haul like more mainstream approaches but certainly during the few days of hell that you are about to put yourself through. Hey, I understand. I am your neighbor. There are times where I want to dramatically lose weight quickly. But my overall approach is to try and stay lean and strong on a continuous basis.

It is an unfortunate fact that it takes weeks and months to establish baseline conditioning and only hours and days to lose it. I’ve learned to do my best not to lose it.

But if you are looking to lose weight now, over a 3 day period, 5 day period or whatever, you need to make smart choices and keep an eye on your health. Don’t get so stressed out and glued to your goal or approach that you allow your long term or social health to suffer.

Go short term if you must but as soon as you can get life to calm down a bit (as James Arthur Ray says: “when would NOW be a good time to…..”), then get on with a winning program that provides small, incremental changes that last a lifetime.

Kevin Graham serves as the Managing Director at Empower Me Photo. Empower Me Photo provides tools to help those seeking to stay on their diet or exercise program over the long run – by showing how you are going to look AFTER you lose the weight.

You will be amazed at how you are going to look – and your empowering photo can be in your hand as quickly as tomorrow. And you will be inspired, motivated, and yes, EMPOWERED, to stay on your program over the long run.

Body Weight Loss

Monitoring Your Body Weight Loss Progress

One of the most important aspects of weight loss that many people forget is that they should track their progress. There are several reasons why you should do this, but the most important is being able to see what your work is doing to your body. There is no better way to stay motivated than watching yourself shrink into the body that you desire. Here are some ways to track your weight loss progress.

The most common and easiest way to see your weight loss progress is by weighing yourself. This is simple to do with a scale. Electric scales tend to work best as the traditional scales can be easily tipped or thrown off causing numbers to vary greatly. You should weight yourself once a week. Anymore than that can become obsessive and can negatively impact your goals. You need to weigh yourself the same way on the same day every week. For example, if you plan on wearing a shirt during the process, make sure you always do that at every weigh in on the same day every week. The best time to weigh yourself is after you wake up before you drink or eat anything. Make sure you keep a written log of your numbers in a notebook, on a calendar, etc.

Another common way to track your weight loss progress is by taking measurements. This is not as simple as weighing yourself, but it’s still fairly easy to do. Use a tape measure that can be wrapped around your body to measure yourself. Like weigh ins, do this once every week. You should measure your waist, thighs, chest, and arms. It’s not important where you take the measurements, but you must be consistent. If you take a measurement of a certain spot on one of those areas, make sure you do that every time you measure yourself every week. The best time to do measurements is first thing after you wake up and on an empty stomach. Doing it afterwards can change the measurements and throw of the numbers.

You can also track your progress by taking photos. This is a great way to see how far you have come and how far you have left to go. Sometimes, numbers only go so far. When you can actually see the weight loss, you can get a real sense of accomplishment. It’s also a lot of fun to see how your body has changed over time because of your efforts. Unlike the other two progress-tracking methods, you should stick to doing this once a month.

Seeing the results of all of your hard work involved with your weight loss can make you feel that you are gaining a better body, better health, and ultimately, a better life. Some people like to go by numbers and some like to go by looks. No matter which way you prefer, tracking your weight loss can help you stay motivated so that you can reach your goals in no time.

Weight Loss Progress

Don’t Let Your Weight Loss Progress Defeat You

After weeks and weeks of exercising, diet control and little or no result, it is easy to give-up and abandon your weight management goal; but, don’t. Your success may not be easily observable to you or others, but let me tell you, if you have been consistent in executing your exercise routine and managing your diet you have already been successful. Heck, just sticking to a particular diet or exercise routine is a great testimony of success.

But I know if you’re 200 lbs going in and after 4 weeks you are still at 200 lbs or maybe even weighing slightly more than your initial weight you will not be pleased or at all encouraged; and I can’t blame you because the majority of us start a weight management program primarily to lose weight. However, please understand that weight loss progress is only one measure of the overall success of any weight management program.

Other indices of weight management success include:

1. Perseverance: Have we been able to maintain a particular healthy lifestyle for a substantially extended period. That is have we been able to quit smoking, drinking or simply maintain a healthy diet?

2. Prevention: Have we been able to prevent any further deterioration in any health condition as a result of your weight control efforts. Hypertension, diabetes, etc; have you been able to thwart their further development?

3. Weight Gain: Did we stop your weight from increasing any further or have you reduced the rate of increase?

4. Fat Storage: Did you stop your body from storing any additional fat by eating the right types and amounts of food?

5. Fat Burning: Did you elevate your body’s fat burning capacity through your diet and exercise regimen?

6. Exercise Reps: Can you exercise for longer periods and complete more reps now compared to when you initially began your regimen?

7. Medical Adjustments: Were you able to reduce the amount of medication you take daily e.g. hypertension medication?

8. Feelings: Do you generally feel better about yourself, both physically and psychologically?

9. Sleep: Do you sleep more peacefully now?

10. Energy: Do you generally feel more energetic now than weeks ago when you first began your weight management program?

If you can answer yes to any of these questions, you are succeeding and are well on the way to achieving your weight loss goal.

The factors delineated in the above questions are additional parameters that should be considered when analyzing the success of any weight management program. As you can see, many of these are not immediately observable to the naked eyes but they are just as significant as the more outwardly observable weight loss index. If your weight loss program generally makes you feel better and helps you prevent the advancement of common ailments like high blood pressure and diabetes then I think whatever the program one can conclude that it has been a success.

So don’t give-up. You may not see the particular result you’re looking for right now, but if you continue to persevere your success will come. In the mean time, remember that you’re already succeeding in many other areas so continue the good job.

Fat Loss Progress

The Most Effective Ways to Measure Your Fat Loss Progress

If you are aiming to lose weight you will want to measure your progress. How you do this can have a major effect on your motivation and your willingness to stick to your program and not give up. Many people become a slave to the scales but is this the most effective way to measure you fat loss progress? I have seen too many people give up on their weight loss when they see the progress on their scales slow down stop or even show a gain of a pound or two.

The scales do have a role to play, but they should be locked away in a cupboard and only brought out once each month. There is good reason for this. Your body naturally fluctuates. As you process food your weight can go up and then gradually return to normal. Women weight fluctuates during their normal monthly cycle. By measuring just once a month, at the same time of the month and day you will get a far more accurate measure or your overall loss.

You could of course try measuring your body fat percentage, but this usually involves expensive equipment, so how about your body mass index? It’s such a complicated calculation and many experts don’t think it is a good way to measure a healthy body weight.

So how do you get a more regular measure of your weight loss progress? To do this you are going to need two very sophisticated pieces of measuring equipment.

Your Trousers and
Your Bathroom Mirror

A few months after I started to go to a gym regularly I complained my weight had gone up. My instructor looked straight at me and asked “How do your trousers feel?” I initially thought he had gone a little mad, but finally the penny dropped and I smiled an acknowledgment that my trousers were indeed looser.

He then marched me into the dance studio and stood me in front of a huge mirror. “And how do you look?” I could have been in a fairground hall of mirrors. The guy looking back at me had broader shoulders than I remember ever having. I also went in more at the waist and my arms were toned. I might have put on a pound or two (5 if I’m really honest) but I had almost completely reshaped my body.

Weight Loss Progress

Ways to Track Your Weight Loss Progress

One of the chief reasons why people work out is losing weight. But then many complain that despite working out for a considerable amount of time, they simply fail to lose weight. In fact if you are one of them, you might know how frustrating it is to step on the scale every morning to find out that you’ve made zero progress. What you probably do not know yet is that the scales do not tell the whole story. When you work out, your body is subject to changes almost every day. So you need to measure your weight loss progress a bit differently, in order to track those changes.

The most important thing to do is to track your body fat. Scale-weight is nice to know but knowing your body fat percentage is imperative if your fight is against obesity. The reason behind this is that you can be overweight without having extra fat!

For example, if you are a bodybuilder, you can weigh in at 250 pounds due to your muscles. But when measured against a typical height-weight chart, you can be considered overweight. Does this mean that you are fat?

Knowing your body fat can help you understand how much of it you need to lose and constantly keep a tab on your training progress. And it’s really easy too! just walk into any health club or sports medicine clinic and get your fat tested by means of processes such as:

Bio-electric impedance scales

Dual Energy X-rays

Hydrostatic Weighing

You should also know that the healthy body-fat range is 25-31% for women and 18-25% for men. To get the best out of body fat measurement make sure that,

You do it once a week or every alternate week.

The same person tests you using the same method every time, for comparable results.

You keep a track of the test results for comparison and analysis.

Does this mean that you have to ditch the scales in order to track your weight loss progress? Well, not exactly. Scales can be helpful if you understand that,

Scales measure total body weight (fat, muscles, and bones).

Scales cannot tell you about what you are actually trying to lose, i.e. fat.

Here are some things that can cause your weight to fluctuate significantly when you are using a weighing scale at two different times of the day.

Since your body is 60% water, changes in your hydration level can influence the number on the scale. For example, when you have eaten too much salt, your body retains water and so the scale will show a number that is higher than your actual weight. The same can happen to women during menstrual cycles, when they retain water.

It is also not a good idea to weigh yourself after you have had a meal. This is because; the scale will show the weight of the food too!

Your fitness trainer might be of real help in showing you how to keep track of your weight loss progress. Other than that, these tips will probably be of use too!

Measuring Your Weight Loss

Measuring Your Weight Loss Progress

How do you measure the result of your changed healthy lifestyle? Obvious changes in health-related behavior patterns like decreased dependence on medications, increase in ability to perform physical activity, reduced intake of fat, and the increased intake of fiber, vitamins, and minerals in your diet point towards an improvement. If you have started cooking your food in a healthier manner, watching out for labels, checking out new health recipes, using alternate low fat ingredients, etc. then you are on the right track. This means you are comfortable with your new lifestyle and are looking forward to betterment. You start feeling good and keep moving forward.

Physical indicators include reduce in the waist hip ratio and waist circumference. Abdominal obesity has consistently been associated with risk factors for diabetes and heart disease, thus any positive change in this front is an obvious improvement. It directly implies weight loss as well as a healthier fat distribution. Physical progress can also be determined by hydrostatic weighing, electrical impedance, or by using skin fold calipers. Although it might not be as accurate as the former method it gives you an upstart of the path in which you are treading at least. A certified personal trainer can help you measure the percentage of your body fat.

However, a weight scale is not a good indicator of your progress. Simply because, it does not differentiate between the lean body mass and mass of your body fat. It does not give you the actual information about the change in body composition that you are going through. The scale might show that you have not reduced any weight, but actually, you might have lost fat which would have been replaced with firm, fat-burning muscles. This is indeed a progress which goes unnoticed while using scales. Two people who weigh the same might not necessarily be healthy in the same way. This is the huge disadvantage of using weight scales.

Similarly height / weight charts, and BMI- Body mass index charts don’t take into consideration body composition and fat distribution. Besides BMI is appropriate only between 20-65 years of age as it does not account for growth patterns in adolescence and old people. It focuses on reducing one’s weight to attain a lower BMI, thus promoting weight reduction as the only indicator for a healthy lifestyle. Instead people should pay attention to visible changes which can be felt within like increased energy, stamina, performance, self esteem, feeling of becoming young, refreshing, reduced medication and enjoying physical activity. So what if your BMI is high, as long as you know you are eating healthy and exercising, it is good enough. You should feel the change by yourself. It’s not a matter of proving a point to someone else. Reduction in health risk factors and an improved quality of living will eventually follow. If you take proper care of your body while you are young you will not only remain healthy for a longer time but also have a longer life span.