A few weeks ago I wrotean article on why I think scale weight is a poor metric。The discussion in the comments of that post was lively and filled with great advice from MyFitnessPal users, so I wanted to revisit the topic and expand on it—with all of your great input in mind.
When I thought I was going to have a career different than the one I have now, a Marine Corps aviator took me up in an airplane and let me sit in the co-pilot’s seat. I was instantly overwhelmed by all of the switches, gauges, LCD screens, and read-outs in that tiny cockpit. My eyes darted around, trying to take it all in. “How do you know where to look?” I asked.
飞行员回答说：“当我们在海拔高度巡游时，我只是不时地看着标题，以确保我们正在当然。”“其他一切都有警报，让我知道我的注意力应该在哪里。99％的时间，我只需要检查自己的课程，其余的可能会分散注意力，”她说。
I immediately remembered that soldier’s advice when I read a comment on my previous post. MyFitnessPal userShirleygra分享了她在18个月中减轻体重的大量体重，使她保持正轨。这是我发现的三个特别鼓舞人心：
“ 1。信仰：在规模不动的那几个月中；从长远来看，如果您明智地进行体重减轻，则平均每狗万体育买球万博彩票下载安卓周至½至2磅。
2. MyFitnessPal进度跟踪器：如果您感到陷入困境，请回顾一下开始的位置并进行一些计算，以查看您的平均每周减肥。万博彩票下载安卓狗万体育买球
3. Google calendar: plan ahead to lose about ½ pound each week. I put in a new weight for each coming Sunday, leading up to my end goal. This way you’re looking forward, rather than focusing on being stuck. If you lose more then you have the fun of moving the future weights forward.”
Shirleygra的工具有助于将您看到的数字放在您可以合理期望的情况下。没有上下文，缩放体重就会分散注意力。而且，知道您是否取得进步的唯一方法是使用指标来向您展示您的前进位置。If you’re doing things sensibly, the scale will move in an “expected” range.
I put “expected” in quotation marks, because most people have no idea what to expect when they step on the scale. Just that it should always go down when they are “dieting” and always go up when they’re not. But if you weigh yourself every single day, that’s an unreasonable expectation. It’s like trying to fly an airplane based solely on the fuel level gauge (“I know I’ll be at my destination when I am almost out of fuel, so I’m gonna stare at this gauge until it’s at zero!”).
取而代之的是，最好将比例视为驾驶舱中其他的仪表之一，您不需要经常看。如果您每周跌落，平均每周½至2磅，那么您就可以正常进行。如果您的平均水平高或低于此，则有所增加。当我说平均水平时，我的意思是您一直试图减肥的所有几周的平均水平。如果您每周损失2磅6周，然后在6周内损失0磅，则在12周内平均每周减肥1磅，这是预期的范围。万博彩票下载安卓狗万体育买球这可能令人沮丧，但是对于大多数重量的人来说，减少这就是现实。
Like the pilot’s compass, which shows her heading, good metrics should show that you’re doing the right things to get you to where you want to go. They should track what you’re learning, what you’re doing to get to your goal, and how you’re improving. Good metrics give you feedback for the process of losing weight (eating less and moving more), not just the outcome of whether or not you’re losing weight.
As I’ve mentioned before, taking pictures, using a tape measure, playing with your kids, and monitoring your physical fitness are all good metrics you can track to see if you’re headed in the right direction. Shirleygra offered another good one: a pair of skinny jeans one or two sizes below the one you currently wear—“Try them on monthly and see how close the zipper gets to closing,” she says. Two more you can try:
追踪新习惯People confuse weighing themselves every day with discipline, but stepping on a machine that guesses how many atoms you have is not discipline. Eating colorful vegetables every day is discipline. So if you want a metric for discipline, count how many days a week you’re eating colorful vegetables!
轨道运动便宜的计步器或精美的iPhone 5s可以帮助您跟踪每天采取多少步骤。每天工作以保持这个数字高是知道您朝着正确方向前进的好方法。
How do you feel about the scale? Do you find it encouraging or distracting? What else are you using to measure your progress? Let’s keep the conversation going in the comments below!
