Let’s be real for a second. How many times have you done this: You wake up, go to the bathroom, and before you even drink a glass of water, you step on that little square of judgment in the corner—the weighing scale.
The number flashes. If it’s lower, ‘Ayooowwwnnn!’—instant good mood! But if it’s the same (or worse, a little higher), your whole day feels ruined. You start questioning everything: “Was it the extra rice I had last night? Is my workout even working? Sayang naman ‘yung pagod ko bhie!”
If this sounds familiar, you’re not alone. So many of us get obsessed with this number, letting it dictate our happiness and measure our worth. But I’m here to tell you, as your coach, that it’s time to break up with that toxic cycle. The scale doesn’t tell the whole story of your amazing progress. Let’s talk about the real wins—the non-scale victories fitness journey is truly about!
So, Why the Scale Doesn’t Move Sometimes?
One of the biggest questions I get is, “Coach, I’m doing everything right, so why the scale doesn’t move?” It’s a valid concern, but the answer is more complex than just fat loss. Your body weight can fluctuate daily due to a bunch of factors:
- Water Retention: Did you have a salty meal? Are you about to get your period? Your body might be holding onto extra water, which can easily add a kilo or two overnight. This isn’t fat gain!
- You Just Ate or Drank: The food and water in your system have weight. It’s best to weigh yourself first thing in the morning under the same conditions for consistency.
- Muscle is Denser Than Fat: This is the big one! If you’re strength training (which you should be!), you are building lean muscle. A kilo of muscle takes up less space than a kilo of fat. So, you might be losing fat and getting smaller, but the scale stays the same because you’re gaining healthy muscle mass. This is a process called body recomposition, and it’s a huge win! If you want to dive deeper into the science, check out this article on how you can gain muscle even in a calorie deficit.
- You Need to… You Know: Yup, bowel movements (or a lack thereof) can affect the number on the scale. It’s completely normal!
See? That number is just one tiny piece of data that doesn’t account for your body’s amazing internal changes.
Beyond the Kilo: Your Guide to Non-Scale Victories!
Okay, so if we’re giving the scale the cold shoulder, what should we be celebrating instead? Welcome to the wonderful world of Non-Scale Victories (NSVs)! These are the real-life signs that you’re getting healthier, stronger, and fitter. They’re the changes you can feel!
Here are some of my favorite NSVs to look out for:
- Your clothes fit better. That old pair of jeans suddenly feels a bit looser? Berigud ka dyan! That’s a sure sign you’re losing inches.
- You have more energy. Remember when climbing the stairs to the MRT felt like a workout? Now you can do it without losing your breath.
- You’re getting stronger. You can now lift that grocery bag or 5-gallon water jug with ease. Or maybe you’re adding more reps or weights to your workout!
- Your mood has improved. Regular exercise is a fantastic mood booster. Feeling happier and less stressed is a massive victory for your overall wellness.
- You sleep better at night. Waking up feeling rested and refreshed? Thank your consistent efforts!
- Your skin looks clearer. Better nutrition and hydration often lead to a healthy glow.
- You see a difference in photos. Pictures don’t lie! You start noticing more definition in your arms or a change in your face.
How to Track Progress the Right Way (The Pinoy Method!)
“But Coach, I still want to track my progress!” Of course, you do! Tracking keeps you motivated. So let’s talk about how to measure body fat at home Pinoy-style, using simple tools.
1. The Mighty Medida (Measuring Tape)
This is your new best friend. A simple tape measure is one of the most effective ways to track fat loss. Once a month, measure key areas of your body. I suggest recording your:
- Waist (at the narrowest point)
- Hips (at the widest point)
- Thighs (both left and right)
- Arms (biceps, both left and right)
- Chest
Write these numbers down. When the scale is being stubborn, seeing these numbers go down is proof that your hard work is paying off!
2. The Power of Progress Photos
This might feel awkward at first, but tiwala lang! Trust the process. Take photos of yourself from the front, side, and back every 4 weeks. Wear the same clothes (like a sports bra and shorts) and stand in the same spot with similar lighting. You might not notice changes day-to-day, but comparing photos over a month or two can reveal incredible transformations that the scale would have missed entirely.
It All Starts with Your Mindset
Learning how to lose weight is not just about diet and exercise; it’s about shifting your mindset. It’s about falling in love with the process of taking care of your body, not punishing it.
Your journey is unique. Stop comparing your progress to others. Focus on how you feel. Are you stronger? Happier? More confident? Those are the metrics that truly matter. Celebrate every small win, whether it’s choosing a healthier meal or finishing a tough workout. Be kind to yourself on off days and remember that consistency beats perfection every single time.
You are more than a number. Your worth is not defined by gravity. It’s time to own your journey and celebrate every powerful step you take.
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