Criteria For Success, and why it’s not all about the scale!
Let’s discuss "criteria for success." As you know, the process of losing weight is not a quick fix, but rather a lifestyle shift grounded in creating healthy habits and most importantly, a healthy mindset. So, as you move through this journey, let’s think about criteria for success when you’re trying to lose weight.
How do you know you're moving towards your goals? How do we measure this?
What data are you using to determine whether or not you are successful?
Think about these questions for a moment.
If we were chatting about this, I have a feeling I’d probably hear answers like this….
I hit my individual step goal 7/7 days this week.
I worked out 3/7 days which was my plan.
I hit my protein goal every single day!
I stayed within my calorie goal even though I went out to eat with friends.
I attended a family party, didn’t overeat, and really enjoyed myself!
I had a rough night but instead of turning to a salty snack, I put on my headlamp and went out for a walk.
I had a busy day and had to go straight from work to my kid’s school but I packed a few extra “go-to” snacks in case I needed them.
I meal prepped on Sunday and stayed the course because I had a plan.
What’s another measure of success that wasn’t on that list? The scale!
Is it a measure of a long term end goal? Yes it is!
Does it determine whether or not we are succeeding from week to week? No.
We can’t create a weekly action step called “lose weight.” Losing weight happens over time as a result of our action steps, the ones I listed above, the little successes we have over the course of a week or month that add up over time!
Does the scale give us data? You bet! But that data DOES NOT mean we did something wrong. It gives us necessary information on how to set our success criteria moving forward. If you didn’t lose weight, did you fail? No, in fact you may have had a super successful week that will lead to results, but it may not show in the scale that day. Weight loss isn’t linear and the scale is proof of that. What the scale allows to do is say, ok, let’s move our step goal next week from 10K to 11K and let’s hit that protein goal 7/7 days rather than 5/7. Simply put, the scale gives us data. The scale does NOT determine success or failure.
My challenge to you all is to take back your power from the scale. This is a huge mindset shift and it’s not easy, but it’s essential! Use the scale more often for data. Use it to help you set your weekly micro-goals, measure progress, and make adjustments. STOP allowing it to impact your self worth! The scale will move - just stay the course and focus on your action steps.
Of course everyone wants weight loss quickly, but the process of getting there is more important than just the weight loss on the scale. If you want to make real changes, ones that will stick, you must embrace the journey. Be that strong, empowered woman who values healthy habits, a positive mindset, intentional movement, high self worth, consistency, accountability, and a positive relationship with food.
Make intentional decisions about your weekly criteria for success. Then, get on the scale and use it as data to help adjust your weekly micro-goals. If you want long term success, a healthy mindset is vital, and in order to have a healthy mindset, it’s crucial that we begin chipping away at this boulder we call the scale. Take back the power the scale has over you and use it in a way to help you succeed in your journey!