To keep you on track towards your goals, a good strategy is to get into the routine of taking time to review your results regularly.
Generally, I recommend this every 1 or 2 weeks to make sure you’re on the right path when in comes to both achieving and then maintaining your results.
As the saying goes, we improve what we measure…
An important part of reviewing is to commit to doing so every 1-2 weeks (without fail), with the same interval length each time.
Too often, people only review when they think it’s going to be good.
Why every 1-2 weeks?
More frequent can be overkill and unnecessary. In my experience, weighing yourself every day is not a good long-term strategy.
Experience tells me that by leaving reviews longer than 2 weeks apart it can lead to complacency, which can then snowball into you not wanting to take measurements after a while because you’re scared you won’t like what you see.
I’d encourage you to accept that there will be times you don’t see the results you either want or think you deserve.
You will be surprised how much just the actual commitment to measuring progress at set, regular intervals can do for your results.
This little bit of accountability can go a really long way…
Here is an outline of a step-by-step guide but feel free to adapt to what suits you best…
STEP 1: Take all body stats measurements you can and make a record of them. The bare minimum would be to record your weight and waist measurement. You can also take progress photos too but don’t expect dramatic visual results in 1-2 weeks.
STEP 2: Compare your results with those you took 1-2 weeks prior. If you’re trying to lose weight, have you? Yes or No, by how much? If you’re trying to gain weight, have you? Again, if yes, by how much?
STEP 3: Now you have these answers you can then look for reasons why. The key areas to be looking at would be your: nutrition, exercise, water and sleep.
STEP 4: At this stage, if you are seeing progress towards your goals there won’t be much reason to change much, if anything. If not, we’d recommend you come up with up to 3 focus points that you will commit to for the next 2 weeks.
By selecting 2-3 key points to focus on for the next week 2 weeks we are looking to kick start results (or continue them). It’s a really simple process that is easy to do, takes little time and almost guarantees you will get results with consistency over time.
Let’s take you through an example scenario of what areas you would look for to help you create some focus points of your own:
- Average Calorie Intake
- Average Exercise Minutes or Intensity
- Average Water Intake
- Average Sleep Hours
If you’re not seeing the results you want, the areas outlined above can give you an indication on what areas to pay particular attention to and focus on for a few weeks.
By making a few relatively small changes and then monitoring again in 1-2 weeks, it’s much more sustainable than making wholesale changes to your nutrition or training programmes all the time.
One point to highlight here is to always try and take your weight and measurements at the same time on the say day every 1 or 2 weeks.
This way, as much as possible you are comparing like-to-like which will guide you to a real picture of what’s happening, rather than a distorted view if you were to weigh yourself first thing in a morning one week and directly compare it to weighing yourself last thing at night a week later for example.
The key final point to make here is a reminder to be patient and resilient.
As with most things, progress isn’t linear and it’s natural to have ups and downs.
Play the long game, stay consistent and keep going because giving up gets you nowhere.
Thanks for reading, have a great day.
Do you need confidential help with your health, fitness or nutrition? I have a range of services available, with Personal Training in my Private Gym in Manchester, also at your home or workplace in the surrounding areas. For clients further afield, I provide Online Personal Training, Nutritional Consultancy & Private Fitness Holidays.