Don't use the scale solely to check your weight loss progress. Scales can go wonky on you and don't always give the right measurement. Measure yourself with a tape measure and reverify one month or two after. Also, use clothing to check how you are doing. When the weight comes off, your clothing fit so much better because you have been exercising and watching your food intake.
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I look at inches lost, my doctor's positive feedback, increased energy and endurance levels, firmer/toned body AND I go by how my clothes fit. I buy smaller size clothing and try them on often. As the clothes start to fit, this motivates me to continue my workouts and healthy eating.
This helps with the obsession over the scale and looking at other ways to measure progress.
Switch from scale to tape measure when starting strength training
When you start start exercising (especially strength training) for the first time, switch from measuring progress with scale to a tape measure for the first 2-4 weeks.
Muscles often need better hydration to handle the workload ofstrength training. This can make a difference of several pounds on your scale which often shows up in a few days!. It looks like weight gain even as you are losing fat! You should level off after a few weeks and can use the scale again.
For me, loosing weight is about the journey, not about the steps. I refuse to let that damn scale be the only measure of my success. I don't weigh myself every day because it can be frustrating to see the daily fluctuations that will occur. No matter how diligent I am I know that there are going to be gains mixed in with the losses. But over a long term once a week on the scale is enough to stay on track.
Energy levels, the fit of my clothes, my mood are all better measures of my progress.
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