By: Dana T. Gardner, MS RD LD/N
For decades, the scale has been placed at the pinnacle of health measurement and the judge of progress. Used by healthcare professionals and individuals, the number on the scale has been an indicator of success or sometimes failure depending on the number. The truth is that the number doesn’t represent total health and as recent research tells us, for a more accurate picture of health, we must move beyond the scale.
Limitations of The Scale
Most scales in physician offices and homes display only total body weight — a single number that combines bone, muscle, body fat, organs, food volume, and fluid — without distinguishing what percentage of that weight comes from each component. In addition, the number on the scale can fluctuate from day to day and those with inflammatory diseases, renal disease, women and athletes are more susceptible to constant swings in weight. These shifts can mask true progress or create feelings of disappointment. Therefore, it is important to look beyond the scale for more in-depth context.
Other Useful Metrics
Body Measurements
Using a tape measurer on the waist, hips, thighs and arms can provide insight into how your body composition is changing even if the needle on the scale is not. A decreasing waist circumference – below 40 inches for men, 35 for women – may indicate a reduction in visceral fat.
Body Composition Tools
There are tools such as skinfold calipers and Bioelectrical Impedance Analysis that can be used to estimate body fat percentage. A healthy body fat range is 25-31% for women and 18-24% for men; however, this does not consider for age, pregnancy and athletes.
Biochemical Markers
The scale does not tell the entire story, but by knowing your numbers you can add more details to it. Lab markers such as fasting blood glucose, Hgb A1C, cholesterol, renal markers, albumin and blood pressure, can provide an overview of how your habits have impacted your health. Speak with your physician regarding other labs that may be relevant for you and your health journey.
Performance and Other Health Indicators
Indicators such as sleep quality, improvement in mood, having more energy throughout the day, able to control appetite and even the appearance of hair, skin and nails can also be signs that your health is improving. Keeping a journal or using your smartphone/smartwatch to track some of these health indicators will help you monitor your progress.
Progress Pictures
Taking photos in the same outfit monthly can reveal those slight changes in muscle definition and shrinkage in waist that may not be seen by looking in the mirror every day. Once you take your monthly pictures, place them side by side so you can see your progress.
Remember, weight is just one facet of your health, and the scale is just one of many tools that can be utilized to monitor health. Real progress can be revealed in body composition measurements, lab results, performance and commitment to sustainable habits. Let’s tip the scale in your favor and remember that lasting transformation happens not just on the scale, but beyond it.
For additional information how to implement body measurements, take a look at these sites:
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