Non-Scale Victories

30 Aug Non-Scale Victories

We are trained to be so focused on what the scale says, and rating our weight loss efforts accordingly, that sometimes seeing the small victories, entrenched in our actual levels of health and fitness, become more and more difficult. While I agree, weighing ourselves is  the easiest solution to tracking weight, maintaining records of our body measurements, fat and body mass percentages, progress photos (I know I hate them too), personal fitness bests, and yes, how our clothes fit day to day, remind us that the scale is not the be all end all.

Two years ago, I weighed about 150 pounds (I tend to fluctuate between 180 and 160, so 150 was super exciting); I had just trained and ran my first half marathon, so I was doing a lot of cardio, my nutrition was on point, and I looked good. I bought a pair of Paige denim jeans that were a size 29. Holy crap, the last time I was in a size 29 jean I was 29. Super exciting.

Then, 3 months later, I herniated my disc, and then herniated it again. Even though I kept my nutrition in check, and staying as active as I possibly could between surgeries and recoveries, my weight crept back up and I no longer could squeeze myself into those jeans. Until this weekend.

I am not training for a half marathon, I do yoga (a lot) and I spin about  once a week, occasionally I take a muscle conditioning class. I am not nearly as active as I was that amazing summer, exactly two years ago. I am also only 8 months since my last surgery, so theoretically I am still in a recovery/rebuilding period. I also do not weigh 150 pounds. I weigh 160 pounds. I am ten pounds above my “goal” weight, and yet, this weekend, I fit into those jeans. Without an issue. No “muffin top”. I didn’t have to lay down on the floor to zip them up.

Anyone who diets can tell you that last 10 pounds is hard. It seems like a lot. And here I am, 10 pounds shy of my goal weight and the jeans fit. I don’t look much different between then and now. However, my fitness life, and therefore my nutrition needs, between the two are dramatically different. I consume a little more protein (more strength training means more muscle synthesis, so protein helps that more efficiently), and a little less carbs (more endurance cardio means your body needs more carbs to fuel those long runs), but my overall calories have remained pretty steady.

The point of this post is to show everyone three main points:

1. The number on the scale is not the be all end all. While it has a place in your fitness and wellness journey, it is only a sentence in the book.
2. The type of work out or diet you follow is irrelevant, as long as you stay active and properly provide your body the nutrition it requires to do those activities. No carb/low carb/low fat/atkins/paleo/gluten free – find nutrition that easily fits into your life and properly fuels your body. Something you can manage day in and day out without feeling deprived or bored or punished. Apply that same principle to your activity: find something you can do over and over and over again, that you look forward to doing, that you miss when you don’t do it, and find friends to do that with you. Do lots of things. All the things.
3. Consistency is the key. Over the course of two years, I had two back surgeries, both sidelining my activities, but I stayed consistent in my nutrition goals (amending them to reflect the decrease in activity, but still fueling it so it could heal appropriately – if you struggle with this hire a coach, I know a few good ones) and as I slowly returned to my active lifestyle (with necessary changes in activities) I adjusted my nutrition accordingly. Today I am active on most days. I don’t do alot of cardio.

Celebrate your small victories, and keep focused on the bigger picture. Take your set backs as an opportunity for change and exploration of your own happiness. Embrace the challenges.

And eat your veggies.