6 ways to tell your health is improving without weighing yourself
The journey towards better health involves weight loss for many people, with as much as 38% of the world’s population being overweight or obese as of 2020. But with weight loss being such a common goal, many of us can become too fixated on the number on our scales.
A new survey by LloydsPharmacy Online Doctor reveals just how much weight loss dominates the conversation about health and wellness. The survey found that one in four people weigh themselves daily, and one in two think about their weight every single day.
The majority of respondents (93%) believe body weight is important in determining overall health. However, more than a third said they were unhappy with their current weight and almost half (48%) said they have tried to lose weight in the past year.
While weight loss is a worthy goal - especially as being overweight has been linked to health conditions like type 2 diabetes, cardiovascular disease, cancers, chronic respiratory disorders, and neurological disorders - it’s not healthy to be constantly thinking about weight loss.
Dr Bhavini Shah, GP, says: "While many people find it useful to use the scales for setting weight loss goals, it can become an unhealthy fixation for others.
"Our weight fluctuates daily, due to various factors including food and water consumption, high sodium levels, hormones, and bowel movements, meaning the number you see may not always be a true reflection of your progress."
She continues: "Alongside this, if you are incorporating strength training exercises into your routine, you may not see the number on the scale decrease. Muscle is denser than fat, so although your overall appearance may improve, you won’t necessarily be rewarded by the scales.
"This means that although it’s a good idea to check your weight every so often, there are so many other ways you can track your health and weight loss success that do not consider the number of kilograms you weigh."
Instead of focusing too much on how much you weigh, Ben Teasdale, online coach and personal trainer, recommends looking out for six non-scale victories that can indicate your health is improving - even if you aren’t losing weight.
He said: "From my 6 years of personal training experience, I can confidently say that scales should never be the measure of good health.
"Far too many people are slaves to the scales and don’t think about other goals for health success. Good health starts with living a healthy lifestyle, focusing on being active and eating a balanced diet. There are so many ways you can notice your health victories without relying on the scales."
You feel stronger
"By converting muscle into fat, you might notice your physique changing, even if it isn’t reflected on the scales. Not only does building muscle help burn excess calories, but it can slowly improve your metabolic rate, meaning that you will be able to burn more calories easier as you gain more muscle.
"Building muscle can not only improve your overall strength, but it can also improve your joint support, help manage your blood sugar, and help to strengthen your bones. You’ll notice the benefits of building up strength in your everyday activities. Simple things like carrying shopping will feel noticeably easier after you’ve built up more muscle."
Your clothes fit better
"If you’re trying to lose weight and lose body fat, being aware of how your clothes fit you is a much more rewarding way to measure success.
"If you’re exercising and eating better, you might see physical changes in your body before you see the weight change on the scales, and the easiest way to see these is by checking how you fit into different clothing items. Dropping down a waist size or having to tighten the straps on your bra might be a positive sign that you’re losing weight without you having to think about numbers."
You have better endurance
“When you start to exercise regularly, you’ll begin to notice your endurance improve quite quickly. This doesn’t have to mean your endurance while running, it could mean walking longer distances without needing as many rest stops.
“You might notice this if you’ve been focusing on improving your cardiovascular health through diet or exercise. Before you know it, you’ll be able to walk further, faster, without struggling or getting out of breath.”
Your mood and sleep improves
"Not all dieting and exercise has weight loss as its primary goal. Many people will choose to work out or eat healthier foods to improve their mental wellbeing.
"If you’re regularly exercising and eating healthy foods, you’ll begin to notice your energy levels, mood, and quality of sleep improve. These three factors make it much easier for you to put that extra energy back into your everyday activities that perhaps you aren’t always motivated to do."
You have more mobility
"Another sign that you’re getting healthier is improved flexibility and mobility. Mobility becomes increasingly important as we age, making exercises like yoga or stretching invaluable.
"Mobility exercises don’t only improve your range of motion; they improve your circulation while decreasing your muscle tension and risk of injury. Improving mobility is also a great way to start your fitness journey if you’re struggling to start with cardio or weight training."
You feel more confident
"Perhaps the most valuable benefit of exercising is the increased confidence you’ll feel l - both inside and outside of the gym. Recognising and celebrating your progression over time is a great way to stay motivated.
"Meeting your physical goals in the gym can instil confidence and self-belief that translates across all aspects of your life."
Read more about health and wellness:
Why your hormones could be to blame for weight gain (Yahoo Life UK, 4-min read)
Start weight training now to reap benefits in older age, experts say (Yahoo Life UK, 7-min read)
Why you should exercise in short bursts and before bed, according to experts (Yahoo Life UK, 5-min read)
