Why Fitness Matters More Than the Number on the Scale
Why Fitness Matters More Than the Number on the Scale
In a world obsessed with numbers, especially the digits glaring back at us from the scale, it's time to shift our focus to something far more meaningful: fitness.
The journey toward health isn't defined by a single figure but rather by a multifaceted approach that encompasses strength, endurance, and overall wellness, including other physiological measures. So, why should fitness and these other health measures take precedence over the number on the scale? And if we don't use the scale, how can we measure actual progress or changes?
Whether you have and use a scale or not, you need to know this: the scale doesn't tell the whole story.
Many of us have experienced the frustration of stepping on the scale week after week (some even do it daily), hoping to see those numbers drop, only to be met with disappointment or confusion. Some people have given up on the scale entirely – which isn’t always a bad thing. Whether you have and use a scale or not, you need to know this: the scale doesn't tell the whole story. It fails to account for muscle mass, hydration levels, and overall body composition. As a result, it can be a misleading indicator of health and fitness.
BMI, or Body Mass Index, is commonly used to assess weight status. It's calculated by dividing a person's weight in kilograms by the square of their height in meters. While BMI is often touted as a health measure, it has significant limitations, particularly when assessing fitness. BMI fails to distinguish between fat mass and muscle mass, meaning that individuals with higher muscle mass may be classified as overweight or obese despite being physically fit. Additionally, BMI does not account for differences in body composition among different populations, such as athletes or older adults. Even more, it doesn’t distinguish between males and females regarding age. This means that everyone who is 150 pounds and 66” has the same BMI regardless of whether they are a 23-year-old male or a 67-year-old female.
Instead of fixating on the scale or BMI, consider focusing on your fitness journey – emphasis on YOUR fitness journey. This means you are engaging in regular physical activity, including cardiorespiratory and strength training exercises, which can lead to numerous health benefits beyond weight loss or weight changes. Improved cardiovascular health, increased muscle tone, enhanced flexibility, and boosted mood are just a few of the perks of prioritizing fitness. And, when I emphasize YOUR fitness journey, people often want to compare themselves with others, which is inappropriate since we are all unique individuals.
So, how can you measure progress without relying solely on the number on the scale or BMI? Here are some alternative metrics to consider:
How You Feel: Pay attention to how your body feels during and after exercise. Are you experiencing increased energy levels, reduced stress, and improved mood? These are all signs that your fitness level is on the rise. Additionally, you may be sore after your first one or few workouts, but it isn’t as profound after several workouts.
Changes in Body Composition: Rather than focusing solely on weight or BMI, consider tracking changes in body composition. This includes monitoring measurements such as waist circumference, body fat percentage, and muscle mass. As you build muscle and reduce fat, you may notice changes in how your clothes fit and how you look and feel in your skin. As weight changes, it isn’t just how your pants, shirt, and bra fit but potentially your shoes, watch, and rings.
Performance Improvements: Keep track of your performance in physical activities and workouts. Can you run faster or cover the same distance in less time? Can you lift heavier weights or perform more repetitions than before? These improvements indicate progress in your fitness journey and can be far more rewarding than any number on the scale or BMI. And, if you aren’t noticing this, maybe pick up the pace or increase that weight or those reps. You still need to continue to “push” yourself.
Visual Changes: While it's important not to fixate solely on outward appearances, visual changes can be a tangible reminder of your progress. Take progress photos periodically, comparing snapshots taken months apart. You may be surprised at the differences you see, even if the scale or BMI hasn't budged much. If you search for “same weight, different body,” online, you can see many examples of people who have photos of themselves at the same body weight but with very different physiques.
Body Fat Percentage: Body fat percentage is a more accurate measure of health and fitness than BMI. It represents the proportion of fat mass to fat-free mass in the body. Fat-free mass includes muscle, bone, organs, and water, while fat mass refers to adipose tissue. Measuring body fat percentage includes various methods, including skinfold calipers, bioelectrical impedance analysis (BIA), dual-energy X-ray absorptiometry (DXA), and underwater weighing. Some are much more accessible than others, and accuracy varies with each method. It's important to note that norms for body fat percentage differ based on several factors, including age, gender, ethnicity, and fitness level. For example, athletes typically have lower body fat percentages than sedentary individuals of the same age and gender. If you want to know your body fat percentage, check with your local gym if they offer this, or search for who may have this service in your area.
By shifting our focus from the scale or BMI to overall fitness and body composition, we can adopt a more balanced and sustainable approach to health and wellness. Remember, progress isn't always linear, and there will be ups and downs. It is not uncommon to see “gains” on the scale and fitness gains. That can feel disappointing, but you are making progress if you are doing the “work” or workouts.
Embrace the journey, celebrate your achievements, and prioritize the habits contributing to your long-term health and happiness. Remember, the number on the scale and BMI are just one small piece of the puzzle regarding health and fitness. By prioritizing fitness over these numbers, we can focus on meaningful indicators of progress that encompass physical and mental health. So, let's redefine success and celebrate the victories that genuinely matter on our journey to a healthier, happier life.
