How to Define Progress and Success in Weight Loss

How do you define success in your weight loss program?  For most people the answer that first comes to their mind is a number on the scale or a number of pounds that they want to lose. 

Many of my clients feel that they are successful only if the number on the scale is lower each day.  We know however, that weight loss can happen slowly and can go up and down.  You might weigh 180 one day, then 179 the next, then 181 the next day, and so on.  If the number on the scale goes up a little bit, it can cause discouragement, which leads to eating to buffer the negative emotions, and ultimately to go off your eating plan.  While the goal may be a lower number, you have to really look at how you define progress and success on your weight loss journey. 

Most people trying to lose weight have slower progress on the scale at some point than they would like.  Even though they have lost some weight, they feel they should have progressed faster.  They feel like a failure and that they have not been successful.  They fail to see that they are eating healthier, having more positive thoughts, and instead of continuing to gain weight, they have managed to move the scale towards their goal.  This is the very definition of progress – forward movement towards an objective or goal. 

If you are like most people, you tend to focus on the outcome, and define your success around that goal alone.  This means if you weigh 180 lbs when you start losing weight, and your goal is 150 lbs, you may not allow yourself to be happy until you get to that weight.  However, if after a few months, you weigh 170lbs, you are eating healthier, you have less mood swings, you don’t feel hangry anymore, and you have more freedom around food, you have made significant progress.  Your brain just doesn’t let you celebrate these smaller wins.  We have been conditioned to want a quick fix, but the reality is that weight loss can take some time.  We need to focus on all of the positive changes that are taking place along the way, and enjoy the journey – not just the final destination.

How To Feel Successful

So how do you feel successful and that you are making progress if you have not yet reached your goal?  The key is in your thoughts.  Success is only your brain’s interpretation of the facts.  You can choose to look at weighing 170lbs as progress, or you can choose to look at it as though you haven’t lost weight fast enough and you are failing.  The thoughts you choose are entirely up to you – you can choose to think whatever you want about the number on the scale. 

One way to help reframe your thinking is to focus on smaller goals, rather than the end number.  One smaller goal might be to successfully plan your food at least 24 hrs ahead of time for one week, and then stick to your plan.  Even if you don’t lose weight that week, or not as much as you wanted, sticking to your plan is progress and something to be celebrated.  It is a victory on the weight loss journey.  You might similarly have a goal to journal every day for one week, or to drink at least 1 gallon of water per day.  

To feel successful, make sure you write down your goals, and when you accomplish them.  You might do this as part of your journaling.  Seeing these goals achieved on paper makes them more real, and you can look back at your progress anytime you are feeling like you aren’t making progress. 

If you only place importance on your goal weight, you are missing the big picture.  Most weight loss programs fail because they do not address the causes for the underlying behaviors leading to weight gain.  People will hit their goal weight on some crazy crash diet, and then immediately fall right back into old behaviors and gain the weight back.  By really focusing on making changes to your eating habits, your behaviors, and the emotional component of overeating you can make your weight loss a lasting change. 

Redefine Your Success

Take a moment to redefine some smaller goals for yourself.  They should be short term, and relatively achievable, such as the above examples.  Write them down.  Then when you reach your smaller goals spend some time thinking about how successful you were in meeting that goal.  Believe it.  You may even want to tell a friend about it, as hearing it out loud makes your brain believe it even more.  This will lead you to continue to make the right choices for yourself and ultimately achieve your long term weight loss goals. 

If you are interested in a personalized approach towards achieving your weight loss goals, contact me for a free consultation session.