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WEIGHT MANAGEMENT PROGRAM
Measuring Success: Instructor’s Guide
This week we will discuss ways to measure weight loss success.
Background information:
Many dieters measure the success of their weight loss efforts solely by the numbers on
the scale. If they lose two pounds they are happy; however, if they lose a half a pound
they are unhappy. And if no weight loss occurs that week, they are disappointed and
feel they have failed.
Weight loss is a process and it takes time to make changes. The focus should be on the
positive changes such as eating more green vegetables, choosing lean meats,
decreasing portion sizes, limiting inappropriate snacking and increasing physical
activity. When the focus moves away from the scale and towards healthy routines, the
weight comes off and success is achieved.
By the end of this session you will:
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Discover how to measure success.
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Identify possible reasons for slow or no weight loss.
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Learn to change your thinking from a “diet mentality” to a “non-diet mentality”.
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Discover steps to achieve a successful exercise routine.
WEIGHT MANAGEMENT PROGRAM
Measuring Success
The Scale May Not Be the Best Measure.
Measuring progress is an important part of motivation. There’s nothing like success to help you
stay on track. Regular progress checks can also be useful in revising your goals to make further
improvements.
There are many ways to measure success when trying to change a habit or lose weight. The
way most people measure their success in weight loss is by jumping on a scale. Many people
weigh themselves on a daily basis to track their progress. Resist the temptation. We suggest
that you weigh yourself no more than once a week. Since weight doesn’t change more than one
pound a day, even during rapid weight loss, frequent weighing may cause you to become
discouraged. For some people the scale can actually act as a negative force in quest for weight
loss and management.
When you step on a scale one of two things occur:
If you lose weight:
Feelings of joy and success.
If you stay the same or gain weight:
Feelings of frustration and failure.
Why the Scale Is Not Always the Best Measure
Weighing on the scale only serves to keep you focused on your weight: it doesn’t help with the
process of learning how to eat for health and lifetime weight management.
The scale measures the weight of the total body.
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Muscle
Bone
Organs (heart, lungs, kidneys, etc.)
Blood
Water and other fluids
Waste materials
Essential Fat
Non-essential Fat
Total Body Weight is subject to fluctuate due to:
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Fluid Losses – Sweating or illness
Bladder Fullness
Water retention - Due to excess sodium in foods or medications.
Frequency of Bowel Movements.
Stomach Content.
Blood Volume.
Exercise Routine – Water retained to help muscles recover from workout.
Other Reasons for Fluctuations
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Time of Day
Clothing and shoes
Scale location
What the Scale Does NOT Measure
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Nutritional:
o
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Medical:
o
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Decrease in measurements leading to smaller clothing sizes.
Decrease in waist/hip ratio resulting in lower health risks.
Increase in energy and stamina.
Ease in movement and the inability to walk, climb stairs, and move around.
Loss of non-essential body fat and increase in muscle.
Psychological:
o
o
o
o
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Improvement in Health Profile.
 Reduction in Blood Pressure.
 Lower Cholesterol Levels – primary drop in LDL.
 Reduction in Homocystein Levels.
 Better Blood Sugar Control for Diabetics.
 Reduced Risk for Heart Disease and Stroke.
 Reduced Risk for Cancers.
 Reduced Risk for Osteopenia and Osteoporosis.
 Reduction in joint and muscle pain.
Physical:
o
o
o
o
o
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Improvement in Nutrient Profile.
 Increased intake of antioxidants.
 Increased intake of phytochemicals.
 Increased intake of vitamins and minerals.
 Vitamins B, C, A, D, E & K, Calcium, Potassium, etc.
 Lower intake of saturated fat.
 Lower intake of transfatty acids and hydrogenated products.
 Decreased intake of sodium.
Improved self-image and self-esteem.
Pride in accomplishments.
Improved attitude.
Increase in motivation.
Financial:
o Reduction in health care costs.
o Reduction in prescription costs.
When a Pound Is Not a Pound
Fluid Fluctuation and the Scale
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Water and Fluid Intake:
If you drink a 16 oz. bottle of water or beverage and then step on the scale you will weigh
one pound heavier than before you had the drink. Sounds silly, but many people forget
about this simple factor. This is not a true weight gain because you will lose it as soon as
you excrete it. Yet another reason not to focus only on the scale.
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Sodium and Fluid Retention:
Your body keeps its water and sodium levels in delicate balance. If the sodium level rises
then water must be retained to maintain the balance. Certain foods are higher in sodium
that can cause you to retain excess fluid. This fluid retention will reflect in your weight on
the scale. An easy way to avoid fluid retention is to drink plenty of water and watch your
sodium intake.
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Medications and Hormonal Changes:
Some medications can cause water retention. Check with your physician if you notice
swelling in legs or joints. Also, hormonal changes can cause water retention and bloating.
Usually this is only temporary, but can be very discouraging when stepping on the scale.
Exercise and Muscle Weight
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Weight Loss and Muscle-Wasting:
A ten pound weight loss in one week is usually the result of water loss and muscle
wasting. Muscle is made up mainly of water (about 70 percent). When a hungry body is
not given enough calories, the body cannibalizes itself for an energy source. The protein
in the muscle is converted to energy for the body. When a muscle cell is destroyed, water
is released and excreted resulting in rapid weight loss.
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Weight Gain with Body Fat Loss:
Exercise is extremely important to prevent muscle wasting and for maximum body fat loss.
Muscle is more compact than body fat and is metabolically active. One pound of muscle
uses 5.9 calories per day compared to1.8 calories per pound of body fat per day.
Therefore, we want to lose body fat and gain muscle. On the scale this trade of fat for
muscle will show up as no loss, however it is significant for permanent weight
management. Exercise, especially strength or resistance training, will build muscle and
allow your body to regain the muscle lost through aging and previous dieting. Normal
strength training will not build bulky muscles. Special weight training is needed for that to
occur.
A Better Measure of Success
Focus on the positive changes you have made, not the scale. You will lose body fat if you decrease
your calorie intake and increase your activity level. Change your perspective on what you are trying to
accomplish for lasting success. Lose the “Diet Mentality”.
Views
Diet Mentality
Non-Diet Mentality
View of
Progress
How many pounds did I lose?
While I am concerned with my weight, it is not my primary
goal or indicator of progress.
I have set realistic goals for each week. I notice that my
clothes are getting looser and my shirts are not pulling at
the buttons.
View of
Progress
How do I look?
I have increased my intake of fruits and vegetables and
decreased my saturated fat and sugar. I feel comfortable
and notice I no longer have those sugar cravings.
View of
Progress
How many calories did I burn?
I like the way I feel when I exercise. I have more energy
and feel less stressed. I like that I am beginning to see the
muscles in my legs and arms.
View of
Progress
I need to exercise 30 minutes
to make it worth it.
I notice that I can go up and down the stairs without getting
out of breath. I am now able to walk the entire mall without
having to stop and rest.
View of
Progress
I have only lost x pounds and I
have so many more to lose.
I have reduced the weight and pressure on my back and
joints. I feel like I am carrying a lighter load. I feel like I put
that heavy bag of groceries down.
View of
Progress
I can’t wait until I lose all my
weight so that I go back to
eating anything I want.
I like the way eating better makes me feel. I like that I don’t
have to starve myself to succeed at my goals and I can still
eat smaller portions of the food I love. I can eat like this for
the rest of my life.
Setting New Goals
Instead of letting the numbers on the scale be the goal try setting new goals that will measure your
progress.
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Start with realistic short-term goals that can be accomplished each week.
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They should be specific and based on where you are right now.
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Determine the criteria to reach the goal.
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Know your commitment level.
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Make a timeline for each goal.
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Have a plan if something interferes with the goal.
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Write down your goals and monitor your progress. Keep a journal, daily diary, computer log, etc.
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Never give up! You can always reset your goals or make new ones.
WEIGHT MANAGEMENT PROGRAM
Success with Exercise
Exercise is important for weight loss and imperative in maintaining that loss. There are steps
you can do to help you maintain your exercise routine long after the weight is gone.
Success Step 1
Exercise in the morning. Research has shown that those who exercise in the morning are more likely
to maintain an exercise routine. There are several reasons that morning exercise makes sense.
Usually, there are fewer things to interfere with your exercise early in the morning. And your energy
level and motivation are usually the highest first thing in the morning.
Success Step 2
If morning exercise is not possible, then plan on exercising immediately after work. If possible bring
your workout clothes with you so you do not have to go home prior to exercise. This way you will
avoid the temptation not to exercise. This is especially true during the winter months if you live in a
region that has a cold climate.
Success Step 3
Join a program or enlist a friend to be an exercise partner. Exercise is more fun when you have
someone to talk with and keep you on track.
Success Step 4
Exercise close to home or work. There is no point joining a fitness center that is too far away to be
convenient. Your motivation will dwindle if you have a long drive before and after exercise.
Success Step 5
Start slowly and build up gradually or you’ll never last. It is normal to feel some soreness when you
first start an exercise program. Pain during exercise means you are exercising too hard or incorrectly.
Success Step 6
Your goal should be lifetime fitness. Figure what you like to do and have fun doing it. You may want to
add music or listen to your favorite book on tape or CD while exercising.
Success Step 7
Vary your exercise routine to keep from getting bored and to challenge different muscles. Try walking
or running a couple days of the week, strength or resistant train a couple of days and then swim, bike,
skate, or dance on other days.