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The Number On The Scale Isn't All That Important

8:49 AMJaime Messina



biggest loser

The first people think about when it comes to weight loss is stepping on a scale. Everything they do is usually based around how to get that number down. Shows like biggest loser focus mainly on the scale (don't get me wrong I love that show), but the scale does not tell the full story. I am here to tell you why I don't believe that the number on the scale is all that important. 


non scale victories


In the first 90 days of my fitness journey I only lost 3 pounds....yes 3! I was extremely frustrated and haunted by that number. I didn't understand how I could have made such a huge change in my eating habits and workouts, but see little change on the scale. Luckily I had a coach who convinced me to stick with what I was doing. Had I focused on that number, I would of assumed my plan wasn't working and quit. Thank god I took pics and measurements in addition to stepping on the scale. Had I not taken pics and measurements, who knows where I would be today. Although the scale wasn't budging, the pictures and measurements were telling a different story. Each time I measured I was losing inches, and I could see a difference in my body when I looked at the pictures. Why wasn't the scale showing my progress? The scale only measures weight, it doesn't take into account where that weight is coming from. By doing my program and eating lean I was losing fat, but also building muscle. Five pounds of fat and five pounds of muscle may weigh the same, but the sure don't look the same! 
5 lbs of fat vs. 5 lbs of muscle
Muscle also burns more calories than fat, so the more muscle you have the more calories you will burn. 

Another reason I do not think the scale is important is that I feel it affects progress. Focus on your overall health and fitness.
fitness motivation, non scale victories Instead of worrying about the number on the scale, try focusing on how you feel. Focus on the small positive changes that come with starting a new lifestyle. Do you feel better in your own skin? Have more energy? Does your skin look and feel better? Sleeping better? Overall just feel happier? If yes, the number on the scale shouldn't matter. It will take some time, but as long as you stick to your program and continue to make positive healthy choices, you will see a change. If after 90 days you don't see any changes in measurements or pictures, then maybe it is time to re evaluate yourself. Have you been cheating? slacking? skipping out on workouts? If not, you should probably contact your doctor and explain the situation.


Overall, losing actual pounds IS a part of the weight loss process, I just don't believe the scale should be the MOST important factor. Focus on the good things that are coming from what you are doing. Ways that you can track your progress without stepping on the scale are: 

    fitness motivation, non scale victories
  • Taking weekly or monthly measurements with a soft tape.
  • Take weekly body fat percentage using an inexpensive hand held caliper. (I found one on ebay)
  • Visual changes. Take pictures every 30 days, and look at yourself in the mirror.
  • Consider how your clothes fit. Do you jeans fit better? are you able to wear a piece of clothing you have been hiding in your closet for years?
All of these things also track progress. Step on the scale as well, just don't make the number you see there the be all end all. Keep up what you are doing. If you feel better inside, it is working. Trust the process!


If you would like to learn more about taking measurements, how to get involved in one of my fitness challenges, or anything health and fitness related please message me! 

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