It is so common for me to hear from people, my clients, my friends, and sometimes myself “I’m not making progress.” Progress looks, feels and acts different for everyone. Progress can be objective like numbers on a scale or tape measure, but most of the time progress is subjective. Progress comes in all shapes and forms and depending on the time and the individual it can be big or small. Sometimes progress is measurable for example, losing a bunch of weight or losing inches of body fat. Those are great when they happen but it’s important to keep in mind, big changes happen slowly. A person doesn’t just put on ten pounds in a month so they are most likely not to lose ten pounds in a month. So if the numbers on the scale aren’t moving and the inches aren’t falling off is progress still happening?
No. You suck, you should quit.
Just kidding. Even if the numbers aren’t changing, PROGRESS IS STILL HAPPENING!!! It can be so hard to see when you’re in it, but keep in mind patience and persistence are rewarded. It can be so difficult to be on point with your diet and gym routine for weeks or months and feel like nothing is happening. I hear from my clients all the time, “my weight hasn’t moved.” or “I don’t feel like this is working.” or “I’ve only lost a pound.” ooooh that last one is so frustrating, but i get it. You have your goals and you want them yesterday. A month of no weight change feels like a waste. But I assure you it is not. When this happens I like to reflect with my clients. I tend to ask lots of questions so my clients are the ones coming up with the answers. I encourage them to think through their problems and find the answers to the question “why am I not making progress?”
A typical question I ask in this situation is, “How long has it been?…” How long has the person been consistent with their workouts? How long have they been consistent with their diet? How long have they been working with me? They usually have the answer to the problem, they just don’t see it. Sometimes the situation is they have a habit of skipping workouts and have only been consistent for two weeks. Sometimes the answer is they have been having trouble sticking to their diet plan and have been going on and off track. My clients will usually sheepishly answer their question with something like “oh yeah, I did have cake on Tuesday.” Which is totally okay, but it will make progress slower. And in the case of “I’ve only lost a pound” ONE POUND IS PROGRESS. Celebrate that success!!!! See that one lb as a step in the right direction, use that as encouragement to keep up the good work!
Other things to look at are subjective progress. Sometimes progress is deciding to get out of bed and do that workout on a day you might have been likely to skip it. Sometimes progress looks like grabbing a piece of fruit to satisfy the sweet tooth, or having one brownie instead of two. It can be having wine three nights a week instead of five. Those examples may seem little, but just like one pound, it is a step in the right direction and deserves celebration. I want my clients to be able to look at their choices and be proud of all the little steps of progress that led to the big change.
Sometimes, even if the long term goal is fat loss, progress isn’t even about body weight. There have been months during the time I have been “dieting” where my weight doesn’t change, or even increases. These times are very frustrating to look at the scale, but I always use my own questions on myself in these times. Growing up as a competitive swimmer I put my body through hell. In my adulthood my focus has shifted to being healthy and in the times where I need to focus on recovery, my food increases and my body weight stays the same or increases. I know that eventually I will get to my bodyweight goals. My overall health is most important. Some of my daily goals include listening to my body, resting when I need it, being nicer to myself, putting in work when I need to and not procrastinating. Some of my long term goals are to be consistent working with my diet coach and lifting coach, work toward minimizing my injuries, getting stronger and getting leaner. My daily goals play a huge role in ensuring my long term goals happen. Accomplishing my daily goals is progress, even if I can’t see it. So keep in mind that on most days, getting the workout in and eating consistently is progress. Especially on days when they are tired and it is cold out and staying in bed sounds wayyyy better than getting up and moving around. Just like in my last post, consistency is key. If something is working for you and making you feel good, keep it up!
WHEN Fitness 