Ways to Measure Progress Other Than the Scale

Weight is just one measurement of many that can be taken to indicate health. Weight is not the sole indicator of health, and measuring progress solely based on the number on the scale is not only counterproductive, but can also be mentally harmful. Too often, we become fixated on our weight, foolishly believing that this number is an accurate measure of our progress and health, and react to small fluctuations in weight that really don’t mean much. Becoming fixated on the number on the scale often leads to obsessive patterns of eating and exercising that are damaging and unhealthy.  The number we see on the scale measures one thing: our weight. It doesn’t tell us how much of our weight is made up of body fat, muscle mass, or bone destiny, and doesn’t account for changes in weight due to hormone levels or water retention. Because of this, we can't accurately assess small fluctuations we see in our weight. We don’t know if a small increase on the scale is actually a weight gain, or if it can actually be attributed to muscle gain, water retention, or hormone fluctuations. Because of this, it is important not to get too fixated on the number on the scale because it is only one of many important indicators of health. Here are some other ideas for measuring progress other than the scale. 

1. Track healthy habits: there are many other ways to set, track, and achieve health goals that don’t relate to weight. For example, you can set a goal to drink more water, eat more fruit, or get in more joyful movement. You can then measure and track your progress in these goals on a weekly and monthly basis. This is a great way to take concrete steps towards measuring and tracking progress that don’t involve the number on the scale.

2. Energy levels: By using intuitive eating, we get in touch with how certain food makes our bodies feel. When we eat certain foods, we may feel sluggish and tired. Our minds feel fuzzy, and our bodies feel weak and slow. Alternatively, when we consume more foods that make our bodies feel good through gentle nutrition, we feel more energized. When our brains and bodies are given proper nourishment and fuel, our energy levels soar. Paying attention to energy levels, and how our bodies respond to different patterns of eating, can be a great way to measure progress in living a healthier lifestyle. 

3. Stress levels and mood: Mood and stress levels are another major area that are impacted by healthier lifestyle. When we are undernourished and under fueled, our neurotransmitters aren't firing optimally, which can leave us feeling irritable and low. When we begin to live a healthier lifestyle that isn’t dictated by the scale, our mood and stress levels often improve dramatically. Being aware of mood and stress can also be a great way to measure progress. 

When we are striving to live a healthier lifestyle it can be easy sometimes to get fixated on the number on the scale, and to attribute meaning to the number we see. However it is important to remember that the scale is not always accurate, and certainly does not give us an accurate picture of our overall health. It is important to focus less on the scale and more on how you feel. There are many other ways to measure progress other than the scale. The scale does not define you. 

What is "Diet Culture"?

It’s always important to prioritize living a healthy lifestyle, and making choices that are good for your overall health and wellbeing. We all want to do our best to eat right and feel good. However, dieting isn't, and never will be, equivalent to living a healthy lifestyle. In fact, dieting is just about the worst thing you can do for your health. The extreme calorie restriction and nutrient deprivation that we put our bodies through when we go on a diet puts the body into a state of stress, which actually sets us up to gain weight rather than lose it. The stress caused by dieting is also bad for the immune system and for maintaining stable moods. In our culture today, diets go in and out of fashion the same way clothes and hairstyles do. It seems that there is always a new trendy diet to try. This is diet culture. Diet culture has completely warped our sense of what it really means to live a healthy lifestyle, by prioritizing weight and shape over health and wellness. Diet culture convinces us that we need to resort to drastic actions, such as cutting out entire food groups, or adhering to rigid ways of eating, in order to be healthy. Diet culture promotes fad diets as legitimate options for achieving optimal health and nutrition. Diet culture teaches us to fear food, and to distrust our bodies. 

It is easy to spot the influence of diet culture around us when we know what to look for. Any person, brand, or company attaching any kind of moral virtue to food is promoting diet culture. When we look at food through the lens of diet culture, we are only able to see “good” and “bad” foods, and as a result, start to see ourselves as “good” or “bad” for eating them. This is where the concept of “cheating” comes from. You can “cheat” on a diet, and the outcome is feelings of guilt, shame and worthlessness. However, when you are living a life of true health that is balanced and focused on overall wellness, foods no longer have a moral virtue attached. There is only food, and how your body responds to the food you put into it. You are not a failure or a “cheater” for eating cake, cake is not “bad”. You are simply a human being, listening to and honoring your body, and choosing to nourish your soul as well as your body. It is about time we reject the influence of diet culture, and stop attaching morals to the food we eat. Food just simply doesn’t have that much power!

Diet culture can be extremely toxic, but you can choose to consciously reject diets and diet culture, and live a healthy and balanced life. The mixed messages coming from diet culture can make it very difficult to make decisions about food and nutrition, so it’s always advisable to consult a qualified Registered Dietitian Nutritionist about implementing good eating habits. Registered Dietitian Nutritionists use evidence based nutrition principles, and are trained to give expert health advice.

How to Respond to Diet Talk as an Intuitive Eater

We live in a culture that is obsessed with diets. From celery juice cleanses, to the ketogenic diet, to intermittent fasting, it seems there is no shortage of new diets out there. There always seems to be a new trendy diet to try, and if you are an intuitive eater, you are probably all too happy to spare yourself the headache of jumping onto new diet bandwagons every other week. However, it can get tricky when well-meaning friends, family members, or colleagues bring their diets into social conversations. As an intuitive eater, handling diet talk can be very difficult. Hearing about the results of a new diet can make it very tempting to give the diet a try. However, it’s important to remember that just because a friend is experiencing certain results from a certain diet, that doesn't mean the diet is good for you, or is sustainable for long-term health. These kinds of fad diets that promise dramatic results are not usually backed by evidence-based nutrition practice, and usually backfire. One out of every three people who go on a diet and lose weight, will gain the weight back within three to five years. When tempted to try a new diet, it can be helpful to remind yourself of the true reality of diets: they don’t work long term, and they aren’t sustainable!

If you are an intuitive eater, and you have people in your life who are chronic dieters, it may be helpful to explain intuitive eating to them. It can be difficult at first, but explaining how intuitive eating works, and clearing up some common misconceptions can go a long way. Firstly, it’s important to explain that intuitive eating is not a diet; it's a long term lifestyle change that focuses on a balanced and sound approach to food and nutrition. It’s also important to clarify that intuitive eating diets do not have “rules” and “meal plans” ; rather, intuitive eating is a skill developed over time, bringing people back to being in tune with their bodies and their internal hunger and satiety cues. One of the biggest misconceptions that people have about intuitive eating is that it means eating whatever you want. It can be helpful to explain that intuitive eating doesn’t mean eating “junk” food all day. Rather, it’s about eating in a way that optimizes both physical and mental health. Explaining intuitive eating clearly and simply to your friends, family members, or colleagues can make a huge difference in their lives. Intuitive eating is how we are meant to eat, we were never meant to try and conform our lives and appetites to fit rigid diet plans. Explaining intuitive eating clearly and simply can help the people in your life to finally break free from the misery of endless diet cycles. And, of course, if you or someone in your life has more questions or concerns about intuitive eating, reach out to a non-diet Registered Dietitian who can help guide you on your intuitive eating journey.

Intuitive Eating vs Mindful Eating: What’s the difference?

Emotional ups and downs. Restriction and deprivation. Anger at the scale. Anger at your body. Sound familiar? You may be a chronic dieter, and you’re probably fed up with frustrating diets that just leave you irritable and craving your favorite foods. That’s where Intuitive eating comes in. Intuitive eating allows you to make peace with food by focusing on your internal hunger and satiety cues instead of trying to force yourself to stick to overly rigid or restrictive diet rules. These kinds of depriving diets tend to backfire. They leave us feeling miserable and teach us to have a negative relationship with food and our bodies. Intuitive eating is about cultivating a sound and balanced approach to food and nutrition that isn't overly rigid or restrictive. Intuitive eating is about eating in a way that makes you feel your best both physically and mentally. 

If I was to sum up Intuitive eating in one sentence, it would be, “Eat when you’re hungry, stop when you’re full, and don't go into any extremes”. If you are hungry, eat. Listen to your hunger cues. When you are full, stop eating. If you are in the mood for pizza, eat pizza. If you are in the mood for a salad, eat a salad. Don’t let diet culture convince you that you have to cut out any major food group in order to be healthy. In a truly balanced and healthy diet, all foods fit. It seems simple, but years of dieting and battling with food and weight can make this simple nutrition advice difficult to follow or trust. 

Intuitive eating and mindful eating really go hand-in-hand. Mindful eating is a practice of being focused and present while eating. It means paying attention to what you are eating - the taste, the texture of the food- and what you are doing while eating. Often, when we are distracted while eating, we consume more than we intend to, and we eat past satiety simply because we aren’t focused on recognizing our satiety cues. Mindful eating is about bringing the focus back on the food and enjoying what we’re eating. 

 It takes time to really learn to recognize and respond to your internal hunger and satiety cues, especially if you’ve spent years dieting and ignoring them. But you can begin to work on eating mindfully and intuitively today. The next time you sit down to a meal, make an effort to really pay attention and tune in. Pay attention to the food you are eating, how it tastes, and how it makes you feel. By learning to eat mindfully and intuitively, you will take steps to improve your long-term health and your attitude towards food for good. 

Why Work with a Registered Dietitian Nutritionist?

As a non-diet Registered Dietitian, I help ambitious young professionals learn how to nourish themselves without tracking calories, points, or macros, so they can feel free around food, achieve optimal health without focusing on the number on the scale, and get their life ready to build a family and career instead.

Registered Dietitian Nutritionists (RDNs) are trained to provide tailored recommendations and Medical Nutrition Therapy to help you improve your lifestyle. RDNs have an extensive background in nutrition science, successfully completed a one year accredited internship, passed a board exam, and maintain continuing education units to stay up to date with current research. All nutrition recommendations are evidence-based and individualized.

When working with an RDN, nutrition counseling sessions include helpful resources, small actionable steps, goal setting, and email support between sessions.

Unlike nutritionists or health coaches, Registered Dietitian Nutritionists (RDNs) can accept health insurance as they are licensed providers.

When looking for a Registered Dietitian Nutritionist, check their website to ensure they have these qualifications.

For example, here are my qualifications:
Registered Dietitian Nutritionist
Licensed Dietitian in the State of Massachusetts

Bachelor of Science in Health Sciences Nutrition Emphasis, Ithaca College
Master of Science in Nutrition and Health Promotion, Simmons College
Dietetic Internship, Sodexo