Ditch the scales and focus on how exercise makes you feel

Many people start their fitness journey with only a weight loss goal in mind. Have you ever stepped on the scales after cleaning up your diet and increasing your physical activity levels to have them say exactly what they did last week? Whilst this can be disappointing, it is completely normal to have weeks where nothing changes (on the scales). Therefore, it is so important to focus on alternate goals and how exercise makes you feel.

Below are just a few things you may realise whilst the scales are not budging that means you are most definitely still making progress:

  • Your body measurements are dropping (such as waist and hip circumference)
  • Your clothes are now too big for you or you have to go down a notch on your belt
  • You feel more energetic!
  • Improvements in your health (reduced blood pressure, cholesterol, a reduction in blood glucose levels, reduction in the use of medications)
  • Reduction in anxiety and stress levels
  • You can get to the top of the stairs without losing your breath
  • Reduction in joint pain (such as knees, back, shoulders)
  • No longer craving chocolate and junk food and have cleaned up your diet eating more whole foods
  • Sleeping better at night and waking up feeling refreshed
  • An overall improvement in mental health and wellbeing

Having a weight loss goal is okay, although it helps to have other goals to work towards to ensure you don’t lose motivation and the healthy habits you’ve tried so hard to keep are maintained. Weight loss is just one bonus in the pool full of health benefits you gain from being physically active.

For further assistance or if you have any questions around how best to incorporate exercise into your weekly routine, please contact the team of Accredited Exercise Physiologists at Absolute Balance today on info@absolutebalance.com.au


Channai Graham

Senior Accredited Exercise Physiologist (AEP) (ESSAM)



Agarwal, S. (2012). Cardiovascular benefits of exercise. International Journal of General Medicine, 551. Doi: 10.2147.