It May Be Time to Reframe Goals & Ditch the Scale!

A gorgeous February day on Naples Beach in Southwest Florida - Feb 19, 2023. Photo Courtesy of Charly Caldwell II.

With almost 2 months of the new year gone, how are you doing with your big year goals?

For many, weight loss was at the forefront of our minds and you may or may not be feeling successful.

Although weight loss is a great goal, it is an outcome-based goal which relies on behavioral change.

As important as it to maintain a healthy weight, it is also important for us to incorporate non-scale goals which can help modify our behavior.

Ultimately, these will help to support the intended long-term outcome of weight loss.

With that in mind, try incorporating non-scale goals to help reach your ultimate outcome.

Hydration — 

Water is an important nutrient that every cell in our body requires to function optimally.

Through daily natural physiological processes like breathing, digestion, sweating, we lose water that must be replaced. Studies show that an increase in water intake aids in loss of body weight via two mechanisms – decreased eating/feeling more full more often and increased lipolysis or breakdown of fats in the body.

People often confuse thirst for hunger which can lead to mindless snacking.

This is why staying hydrated is a great indirect way to alter your habits.

Sleep — 

The value of sleep is increasingly being recognized in the fitness industry for its impacts on weight gain and weight loss.

Insomnia is linked with greater feelings of hunger and appetite due to hormone levels.

Set yourself up for successful sleeping by establishing a regular bedtime, routine, and employing relaxation techniques to help further foster improved recovery.

Stress management — 

High stress leads to erratic behavior and coping mechanisms often are linked with emotional eating.

Getting on top of stress management can help ensure you are sticking to your plan under all circumstances.

Get NEAT.

Yes, you can be an active couch potato.

Evidence suggests that the more sedentary you are (even if you exercise 30-60 minutes every day) the more detrimental it is to your health.

Hitting a daily NEAT (Non-Exercise Activity Thermogenesis or the energy we use for everything we do when we’re not exercising) level which involves all activity that is non-exercise is a great way to ensure you are maintaining your average calories burned.

Aim for consistency, not perfection — 

Whatever the goal, the most important thing is to ensure that you are aiming for consistency and not perfection.

We are often our own worst critics. Instead of getting down on yourself when you’ve had a minor slip-up, recognize it for what it is, a small bump, and move forward.

The ultimate goal is to create habits and lifestyle changes that are sustainable and that you actually feel good about making.

The more you love the process, the more effortless it becomes.

Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach from Fort Myers. She also is a Corrective Biomechanics Specialist, USA Triathlon Advanced Level 2 coach, USA Cycling coach, has a Specialty in Sports Nutrition certification, and a PhD in results!

Contact her, or find out more about her monthly online program, at: www.GearedUP.biz!