Measure Progress Without the Scale--from SparkPeople

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Body Fat Measurements Body composition. We hear a lot about it... but what exactly is it? Well, to be considered "fit," you have to meet minimum standards in 5 different areas, known as the Components of Fitness. Body Composition is one of them (in addition to flexibility, muscular strength, muscular endurance, and aerobic fitness). Body composition itself deals with four areas: weight, fat mass, lean mass, and fat distribution. Fat Mass is usually referred to as body fat percentage. This number tells you how much of your total body weight is actual fat. Men and women go by different minimums and healthy ranges of fat (about 15% for men and 25% for women). For example, men need about 3%-5% essential fat at the lowest levels,

whereas women need at least 12%-15% to be considered healthy and be able to sustain a menstrual cycle (and numbers this low could be considered underweight). A standard height and weight chart cannot accurately tell you if you are overweight, but body fat percentage, on the other hand, can. Track your progress: Observing changes in body fat is the best way to measure "weight" loss. There are user-friendly formulas that can estimate your body fat percentage, but the most accurate readings come from a qualified fitness professional. To see a trend, reassess your body fat every four to six weeks. Time Involved: A couple of minutes

Body Benefit: Know your true status and disease risk

Measure Progress Without the Scale

An Arsenal of Tools for Your Motivation

-- By Liz Noelcke, Staff Writer

Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds. Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you

have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

4 Non-Scale Signs of Progress

1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair. 2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down

and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage. 3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K! 4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body?

Work to build a positive vocabulary to stay motivated. Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!

Hidden within the mists of Avalon, I have finally found myself

and the sanctuary that I have been seeking.