Measuring Success

Spring is here, a time when we often realise our minds and bodies have been in ‘hibernation mode’ for months. Winter weather can make us reluctant to go outside, unmotivated to exercise and prone to over-indulging in comfort foods.

All this plays havoc with our plans to look our best and feel healthy. For some people, the onset of Spring is all it takes to motivate themselves to get back on track. But what do you do if the failure of your previous attempts has left you feeling it is pointless to even try? Perhaps it is time to ask yourself this question: Are you really failing or are your methods for measuring your success failing you?

When we embark on a new health, food or fitness regime, our first instinct is often to jump on the scales to see how much damage has actually been done!  An important factor here is that when it comes to tracking our progress, the scales should not be the only tool we use - And for some, it is a tool to be avoided altogether!

A variety of factors that have nothing to do with our activity levels can drive the scales skywards, throwing us off our progress and putting us in a place where we could easily give up. We tend to live and die by these limitations, which can either make us feel euphoric or send us into the dark depths of depression.

After all, who wants to spend precious time and effort trying to eat well and exercise more if - according to the numbers - it is not working? The resulting slump can leave us in a ‘why bother??’ state of mind, skipping workouts or succumbing to comfort eating.

So, when it comes to the numbers, no single tool in isolation tells us the whole story of how we are feeling or how much fitter we are becoming.

Individual tools have their limitations and because progress rarely occurs in a straightforward upward trajectory, it is wise to gauge improvement using several methods. This way, our sense of satisfaction and accomplishment is not completely dependent on one single measure, which could be way off for many reasons.

For instance, if we are following a work-out programme, relying solely on the scales to track our progress is unwise. Muscle is denser and heavier than fat (which is why fat will float on water whereas muscle will sink). 1kg of muscle has the equivalent density ratio of 10kg of fat. So, when people get fitter, lose fat and build muscle mass, their general health usually improves and their body shape can change, yet they can remain the same weight or even gain some.

Patients frequently ask my advice about their perceived lack of progress in reaching their fitness goals. Sometimes a ‘fresh pair of eyes’ is all it takes to help someone see the pitfalls and get them back on track.

Take Jim for instance…

Patient Story

Jim is a fifty-something, successful businessman, happily married with a great lifestyle which he has worked hard to achieve. In his twenties and early thirties, he had the time for regular exercise and his weight rarely deviated from 78kg (about 12 stone). He believed his diet was healthy, as he could eat what he liked and still maintain a good physique, body strength and endurance.

Two decades later, things are not so easy to sustain. His weight has crept up and he has been struggling with his body image. Regardless of what he did, he could not get his weight down from around 96kg (about 16 stone)

Drastic measures ensued, signing-up with a national dieting company promising weight loss if the recipes they promote are followed. He was drawn to the ‘eat what you like and still lose weight’ headline. Jim followed their advice to the letter and did the weekly weigh-ins as advised. Unfortunately, in the first two months, he only lost 2kg (about 4.5 pounds). He was sorely disappointed with this outcome and cancelled his subscription.

During one of his chiropractic appointments with me, we discussed his situation. The first thing we agreed was to stop the weekly weigh-ins at home as the results were having such a negative effect on his motivation.

We talked about adjusting the balance in his diet, particularly the high level of sugar he was consuming. Although he had been cutting down on the obvious sugary foods, such as chocolate and cakes - a large part of his diet consisted of bread, pasta and potatoes, which are, in fact, hidden sugars known by another name, carbohydrates. These sugars actually stimulate the appetite and make it harder to control your calorie intake.

A review of 50 studies of weight gain in people found that, on average, the more refined grains (carbohydrates) someone ate (eg bread, rice, pasta), the more weight they gained because refined carbs and sugar encourage overeating. If you eat a high carb meal, your blood glucose levels spike massively. You are unlikely to need all of the incoming glucose for energy, so insulin sends a large portion to be stored as body fat for use later. The ensuing crash in glucose levels leaves you feeling tired and hungry and the vicious cycle continues.

I suggested bringing more plant-based meals into his diet in place of highly saturated fats such as red meat and ensuring he continued to eat a decent amount of healthy unsaturated fats such as oily fish, walnuts and flaxseeds. This would help give more balance to his food intake as well as reducing his overall calorie consumption. The increase in fibre would also help to lower his cholesterol, stabilise his blood sugars and improve gut health. The aim was to take the focus away from simple weight loss and concentrate on improving his overall health and sense of wellbeing.

Getting him back into some regular exercise was also a must, focusing on one achievable daily activity, whether it be a walk, run, swim or cycle. In order to build good habits, we agreed it should be done daily at a regular fixed time, either in the morning or in the evening, as this is proven to be a more effective approach than trying to fit exercise in around other things.

The exercise he chose was an early morning, minimum 30-minute power walk that worked up a healthy sweat, getting him slightly out of breath but still being able to hold a conversation. Regardless of the weather, Jim religiously kept to his commitment of daily exercise, using a fitness app to track his efforts. Using numbers in this positive way to monitor progress really boosted Jim’s confidence. Within 10 weeks, he was tightening the belt on his trousers an extra notch (about 2.5cms) and his energy levels were up. He was not as tired at work and was sleeping much better.

So, does Jim know how much weight he has lost? The answer is a resounding ‘no!’. But why? If Jim were to jump on the scales, he may find he has lost weight. But equally, he could be devastated if he found he had not lost as much as expected. The crucial thing is he simply looks and feels better for it.

This brings me to another point regarding how to measure your progress. Many people use their Body Mass Index (BMI) to judge their need to lose weight. But, taken in isolation, it is not the ideal or most reliable source of data, as it does not take into account a person’s muscle mass. It is calculated by the weight (in kg) divided by the square of the height (in metres). More preferable options include using callipers to measure fat deposition around various parts of the body and plumbing these into an equation to give a more accurate overall result.

So, is it best to be ruled by numbers and data to chart our progress of fitter, faster, healthier or is it better to go by simply how we feel about ourselves? There is actually no right or wrong answer. Invariably, it is about what best works for you. For Jim, being governed by the numbers on the scales did not work and it took a different approach for him to realise that another way was possible. Perhaps even more importantly, he recognised that as we change over the years, we need to keep an open mind about the way we approach life and how we judge our achievements. He reported feeling happier and more positive about life in general as well as about his reduction in clothes size!

A little saying of mine that I use with many of my patients is: ‘If you do what you’ve always done, you’ll get what you’ve always got!” I find this applies to all aspects of life; health, career, relationships, finances, you name it. If you are struggling to achieve your aims - whatever they may be - why not try a change of mindset and look at things in a different way. You may be surprised at the ripple effect this has on your life, bringing positive progress for your body and mind.