Bariatric Surgery Progress: Five Tracking Methods Beyond the Scale

People come into their weight loss surgery journey with a lot of history with the scales. What I mean is that for a long time, the scale has been the primary way that most people have measured their progress. Not that it's bad, but it brings a lot of negative emotions. Jumping on the scale and not getting the desired result can be very triggering, pushing people off course and affecting how they feel about their progress in an instant.

My goal when I work with my clients is to take away the power that the scales have because they are not that accurate. There are a lot of inaccuracies with scales, as it is a very one-dimensional measure. They do not tell you if you are accurately gaining lean muscle, holding fluid, or just putting all your focus on a number. Measuring yourself by just what the scale tells you is not an empowering way to live after having weight loss surgery.

The scales can overshadow significant achievements and milestones in a person's weight loss journey, such as improved health markers, increased energy, and better mobility.

As a dietitian, I embrace non-scale options for tracking progress. These methods provide a more comprehensive and holistic view of a person's journey, focusing on overall well-being rather than just weight. Shifting the focus away from the scales helps my clients appreciate the many positive changes they experience and the many positive changes they experience, fostering a healthier and more positive mindset.

Now, let's dive into the five alternative ways to track progress after bariatric surgery (that do not involve jumping on the scales):

The Measurements to Track After Bariatric Surgery

 1. Body Measurements

After bariatric surgery, relying solely on the scale can be misleading, as it needs to account for major changes. Using body measurements, such as tracking the circumference of your waist, hips, thighs, arms, and chest offers a more accurate reflection of your progress. This method helps you see where you're losing fat and gaining muscle, even if the scale isn't showing significant changes. 

Despite these benefits, many people have not adopted this tracking option. This is often due to a lack of awareness about the importance of body composition over weight alone and the ingrained habit of focusing on the scale as the primary measure of success.

The good news is you can start at any time. Taking body measurements can be incredibly useful, and I recommend doing it once a month.

You can measure:

• Waist: Measures around the narrowest part of the waist
• Hips: The widest part of the hips
• Chest: The fullest part of the chest
• Thighs: The widest part of each thigh
• Arms: The widest part of the upper arms

When taking these measurements, ensure the tape measure is snug but not too tight, and try to use the same spots each time for consistency.

This method of tracking is especially helpful because it highlights changes in the body composition, such as losing inches even if the scale doesn't move much. It is a tangible way to see progress, boosting motivation and reinforcing the positive changes in your body.

2. Clothing and Fit

One of the most noticeable and rewarding ways to measure your success is through the fit of your clothes. We've all seen those wonderful pictures people share on social media, wearing a dress or t-shirt that now fits differently. These images can be incredibly powerful because they provide visual and physical feedback that your body is changing.

When you look in the mirror, it might be hard to see the differences from day to day, but your clothes don't lie.

Regularly trying on old clothes that once felt tight and now feel loose can be a wonderful reminder of the progress you are making. This method not only shows you how far you've come but also boosts your confidence and motivation to keep going.

You can do this by:

• Taking the before and after photos: Wear the same outfit and take photos from the front, side, and back. Repeat this every month to visually document your transformation.
• Designate progress clothes: Keep a pair of pants or a dress that was too tight before the surgery. Try them on periodically to see how they fit over time.

Clothing and fit offer a practical and immediate way to see and feel the changes in your body. Unlike the scale, which can fluctuate for various reasons, your clothes provide consistent feedback on your weight loss journey. 

3. Health Measures 

Most people have bariatric surgery primarily for health reasons, so it makes sense to closely monitor the metrics and results from health tests after surgery. It is important to celebrate these victories, especially for individuals who had conditions like diabetes or were on the borderline of developing the condition and insulin resistance before surgery. Seeing improvements in blood sugar levels, hemoglobin A1c (HbA1c), and cholesterol levels can be incredibly motivating.

Monitoring these health measures is crucial because they provide a comprehensive picture of your overall health and the positive changes happening within your body. Lower blood sugar levels indicate better insulin sensitivity and a reduced risk of diabetes-related complications. Similarly, a drop in HbA1c levels signifies improved blood sugar control, which reduces the risk of long-term complications such as nerve damage, kidney disease, and cardiovascular issues.

In addition, high cholesterol levels are a risk factor for heart disease and stroke. After bariatric surgery, many people see a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol, reflecting improved heart health and a lower risk of cardiovascular problems. Furthermore, monitoring blood pressure and seeing it decrease indicates that your heart is under less strain reducing the risk of heart attacks and strokes.

Focusing on these health measures gives a tangible picture of your weight loss journey.

4. Energy and Pain Levels

Using your energy and plain levels as markers can be a powerful way to guide your progress. It is crucial to keep a record of your energy and plan levels before surgery and at various points throughout your recovery. Tracking these levels regularly can help you gain valuable insights into your overall well-being. It is a great way to remind yourself of the progress you have made. Over time, you may notice gradual improvements such as slight increases in energy levels and a reduction in pain. These small, incremental changes can add up to significant progress even if they are not immediately noticeable day-to-day. 

It is easy to get caught up in the daily ups and downs, but stepping back to see the broader trend can be incredibly motivating. Simple tools like a journal can help you log your observations, making it easier to spot patterns and celebrate milestones.

5. Mobility and Fitness

Increasing your ability to move and improving your fitness levels are key indicators of progress after bariatric surgery. As your weight decreases, you may find it easier to engage in physical activities, and these improvements can significantly enhance your quality of life.

One way to track your progress is to monitor specific physical activities. For example, you can keep a record of how far you can walk or how many stairs you can climb without feeling fatigued. Additionally, you might track how long you can engage in exercises like swimming, biking, or even simple stretching routines. Over time, you'll likely see improvements in endurance and strength, which are clear signs of increasing fitness levels and mobility.

Maintaining lean body mass (muscle) is another aspect of your fitness journey. Engaging in resistance training or bodyweight exercises can help preserve muscle while you lose fat, leading to a healthier body composition. 

Body composition scans are also a valuable tool for measuring progress. These scans provide detailed information about your body fat percentage, muscle mass, and other key metrics. 

Conclusion 

The scale can often overshadow significant achievements, but these alternative tracking methods celebrate victories that truly matter. Embracing non-scale methods for tracking progress after bariatric surgery offers a more holistic and empowering approach to your weight loss journey. Focusing on body measurements, clothing fit, health metrics, energy levels, and mobility, can help you gain a comprehensive view of the positive changes happening within your body. Each of these methods highlights different aspects of your transformation, reinforcing the progress you've made and motivating you to continue striving for better health.

As you continue on this path, remember that progress is multifaceted and not defined by a single number. Celebrate milestones, no matter how small they seem, and recognize the incredible strides you are making.

Written by Jane Stoltze, Bariatric Dietitian, RD