7 Ways to Track Your Progress

What do you do when the scale sucks?

I’ll give you 7 better ways to know if your nutrition plan is working.
 
People interested in weight loss / body transformation often gauge their progress by the scale. But, at first, body weight isn’t the best indicator. 
 
As you may well know, I use a nutrition program with my clients powered by PN ProCoach.

Last week I shared some tips from Precision Nutrition on ways to start breaking free from the scale.  It was called “Add, don’t subtract.”
 
I received such a great response and decided to share a PN way every day for a week.  After all that is the way PN is sharing with me and my clients, step-by-step every day
 
The first of the 7 ways . . .

1. You feel satisfied after meals

Do you ever just feel hungry all the time? Like, you know you need to “get control”, but you can’t seem to “find the willpower” to close the bag of candy or stop picking off your kids’ dinner plates?

As we digest our food, the gut sends signals to the brain about how much energy we’ve consumed to trigger satiation (the feeling of fullness) so we know when we’ve had enough.

Processed food, with its extreme energy density and intense salty / sweet / fatty / crunchy / creamy tastes, tells our brain that we’ve hit the calorie jackpot: 

Eat until it’s gone!Stock up!

You’ll have enough energy
and nutrients to last for weeks!

Of course, for most people, the junk food never runs out, so you’re left eating and eating and eating with zero satiation (and almost zero actual nutrition).

What progress looks like:

With your new nutrition plan, you’re eating slowly. Choosing fresh foods. Leaving less room in your diet for processed foods that rev the appetite and never seem to fill you up.

Fresh fruit, vegetables, meat, fish, beans, and legumes are taking up new space in your body, nourishing you, helping you feel satisfied. 

They signal to your gut and brain that It’s OK.

We are OK.

We are safe and comfortable and fed.

We can stop now.

Imagine, for the first time, feeling “full”. Not stuffed. Just satisfied. Feeling like you’ve had enough.

Your gut and brain are calm. No panic. No restless pacing to the pantry. You’re just… done. Without any worry.

Yep, this is all possible. In fact, this is what you’ll start to experience once your nutrition (and exercise) plan is on track. It’s an early sign of progress you can sense into even before you lose any weight.

(Quick note: If you’re a smaller — and younger — guy trying to put on muscle, this may not apply to you. Being hungry all the time may be a good thing. Keep eating and lifting heavy!)
 
More to come . . . Check back tomorrow as we make our way down the list.
 
     2. You have more energy
     3. You’re sleeping better
     4. Your clothes feel just a little looser (or tighter)
     5. You’re in a better mood
     6. You’re stronger and have more endurance
     7. It feels more like a lifestyle than a “diet”
 

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