Buzz
When we hear a success story about weight loss, it’s hard not to focus on someone’s physical transformation or how much weight they’ve shed. However, solely concentrating on the outcome can make the health and fitness process feel unpleasant, ultimately decreasing your motivation to stick with it and succeed.
It’s no surprise, really. “This person dropped over 350 pounds!” sounds far more enticing than “This person learned that with persistence and effort, they can steadily lose weight, though not as drastically as most would expect!” But that often leads people to obsess over achieving specific numbers, as if that’s the only way to measure progress.
Here’s the issue: Progress in health and fitness should be about more than just numbers. While numbers can track progress or “fitness success,” they can feel more tangible or satisfying in some ways. However, by focusing solely on numbers and visible changes, we may downplay or even disregard other equally important forms of progress, such as personal growth and shifts in mindset.
Your journey should not be influenced by anyone else's progress.
Not long ago, I worked at a company where the sound of a protein shaker bottle could be heard around every corner, the fridge was filled with stacks of carefully prepared meals in plastic containers, and many people appeared as if they had just stepped out of a photoshoot. Honestly, it was hard not to compare myself to others, even though we each had our own individual goals.
We all seemed to be working hard and staying committed. So, when others were getting fitter faster or showing more strength improvements than me, I couldn’t help but question the adequacy of my own commitment and efforts. Was I pushing myself enough? These doubts lingered in my mind for quite some time and eventually led to hidden stressors that affected my mindset and motivation.
Over time, however, with the support of some good friends, I began to realize that comparing my progress to someone else’s didn’t even make sense. It’s like comparing apples to oranges. On one side, there’s me, with my own quirks, lifestyle, genetics, metabolism, eating habits, training, and so on. On the other side, there’s Jane Doe, with her own unique traits and circumstances that are probably quite different from mine. Plus, who knows what additional efforts others are putting in to achieve their results?
Thus, comparing yourself to others is a waste of mental energy (not to mention, it detracts from what really matters) that you could better channel into focusing on your own goals and yourself.
Do What Works For You (And You Alone)
Once you stop comparing yourself to others, the temptation to follow someone else’s workout or diet plan will fade. As the saying goes: what works for one person may not be the right fit for you.
It’s tempting to try your friend’s new workout that supposedly got her in the best shape of her life in just four weeks (count me in!). But if the program demands three hours of your day, forces you to do exercises or eat foods you dislike, and requires spending a fortune on unnecessary stuff, you’re definitely not going to enjoy it.
It’s perfectly fine if a program doesn’t align with your lifestyle, budget, philosophy, or personal preferences. It’s also okay to dislike something that someone else loves, and vice versa.
At the end of the day, if you stick to what you enjoy and adapt it to work for you, you’ll be able to maintain consistency and make real progress. Period.
Realize That There Are Different Forms of Progress
The constant cycle of being fixated on numbers and negativity can often transform a positive intention, like wanting to improve your health and appearance, into an unhealthy obsession.
For instance, the goal of weight loss is inherently tied to a number. When that number goes down, progress is assumed! Sounds simple, right? But as you probably know, the journey to successful weight loss is less like a direct path and more like following a tipsy chimpanzee with ADHD.
When you measure progress solely in numbers, like the figure on the scale, it can easily lead to discouragement. This might even push you to quit or take drastic (and potentially harmful) actions. Instead of giving up, try looking at other forms of progress to keep your motivation and confidence high:
Physical: Beyond the number on the scale or the fit of your jeans, consider the improvements in your workouts. Did you hit a new personal best at the gym? Maybe you ran a faster mile time, or even completed a full mile without stopping for the first time? That’s all progress! If you used to be wiped out for days after a workout but now recover quickly, that’s progress, too! If you feel less soreness or can handle more work in less time, that’s a clear sign of improvement.
Mindset: Your mindset refers to how you view fitness, health, and yourself. Confidence is one of the most significant forms of progress in this area. With confidence, you know you can make things happen—that’s huge. Perhaps you used to be too shy to talk to someone you like, but now you can confidently ask them out for coffee. In my opinion, this is one of the most important forms of progress to recognize and celebrate.
Emotional: Emotions can often get the best of us. We may feel frustrated when the scale doesn’t budge, or beam with pride when someone notices our stronger arms (“Yes, I have been lifting weights!”). Emotional progress is when you realize that you feel less anxiety in public, experience less guilt after indulging in ice cream, or most importantly, when you become more accepting of yourself and stop comparing yourself to others.
Habits: Your daily routines are made up of both big and small habits. “You are your habits,” as a friend once told me. We’ve discussed before how fitness is a skill and a collection of habits. These habits are built step-by-step, with conscious effort and smart strategies. For instance, cooking more homemade meals over a month is a form of progress based on habits. Or maybe you increased your walking time from 15 minutes three times a week to 30 minutes five times a week—that’s significant progress!
Knowledge: As you continue to learn and grow from your experiences, you’re making progress in knowledge. Whether you pick up a new training technique, learn a new exercise, or discover a fresh recipe, that’s progress!
I could go on and on about the many different ways to measure progress, but the point is clear. If you look beyond the numbers—or at least consider the other forms of progress alongside them—you’ll truly recognize that your hard work, time, effort, and dedication have been (and continue to be) worthwhile. This realization will fuel your motivation and provide the positive reinforcement you need to keep going!
Celebrate All Progress, Embrace Mistakes
When striving to reach health or fitness goals, we often hold ourselves to an unrealistic standard of perfectionism. I see it often: people who slip up on their diet and end up binge eating, others who abandon their gym routine after missing a single workout, or those who feel guilty for choosing to sleep in instead of getting up for a morning run and label themselves as lazy.
Instead of harshly criticizing yourself for being human, show some self-compassion and take a moment to recognize what you have achieved and how far you’ve come.
Like anything else in life, fitness is a journey of growth, constant self-improvement, acknowledging mistakes, and celebrating any progress. Keep in mind that progress can manifest in many forms, like overcoming your fear of the gym or simply feeling less guilty for missing a workout or slipping up on your diet.
If you focus only on the physical, measurable outcomes, you might miss out on enjoying the journey or even celebrating when you’ve achieved your “end goal.” Instead of treating numbers as the primary measure of success, begin appreciating every shift in your mindset and attitude, as well as each small victory. Because if you only wait for the “big wins” to celebrate, you may find it easier to give up, feel discouraged, and perhaps never finish what you started.
Artwork by Nick Criscuolo.
