I recently led a group of health enthusiasts on the topic of ‘How to Measure Success.’ As a coach one is always learning from clients, just like a teacher and student, education is bi-directional, if truly observant. Evaluating where we are in a journey keeps us not only on track but let’s one know if adjustments need to be made or even a change of course.
Why Should I Care About Measuring Success?
In an environment where health news is a constant barrage of fear mongering, headline grabbing and 24/7 attack on your brain cells for attention, knowing if you are on the right path is crucial. This has a strong bond with the notion of connecting to your WHY. What’s that mean? Simply said, why do you want to be healthy; followed by how will you know when you’ve been successful.
It is most definitely a personal path, and the challenge is not to be distracted and or better said intimidated by a news headline or other marketing ploy telling you what is important. Always start with ‘your why.’
Here’s some food for thought on how you might measure success.
Quantitative
In evaluating a business proposition, one uses both actual numbers (quantitative) and elements of experience, insight and observation (qualitative) to assess, implement and enhance work endeavors or processes. Let’s use those concepts with our health in mind.
Assuming one is wanting to either maintain good health and or augment their status. Here’s a few “numbers” or quantitative measures that could be applied.
Given only 12% of US Adults are currently metabolically healthy the five markers that constitute metabolic health are a great starting point. One in particular waist circumference, is easy and cheap to monitor at home with a tape measure.
- Waist circumference
- Blood pressure
- Fasting blood glucose
- Triglycerides
- HDL cholesterol
Additionally, waist to height ratio is a metric which offers good insight on metabolic health. Most organizations state keeping your waist to less than half your height is beneficial. The CDC recommends waist circumference for men 40 inches or less and women 35 inches or less. As a coach I prefer waist to height ratio.
These two measurements (waist circumference and waist/height ratio) are the simplest to track. The numbers for proper ranges on the other 4 metabolic markers and a bit more insight can be found here in Metabolic 101.
Body composition numbers can be of interest to some individuals. Aiming for a healthy ratio of lean body mass compared to body fat. The Navy Body Fat calculator is a simple tool where you can estimate your body composition at home. Other more detailed methods would be a DEXA body composition scan or BOD POD test measurement.
Body weight is an obvious number to track. I will caveat that with extreme caution because as we see with the onset of all the “wonder” (read sarcasm) weight loss drugs like Ozempic and Wegovy, weight loss does not always constitute true “health” improvement. By that I mean if you lose muscle mass and the potential relapse in weight gain is fat mass, that can have very negative repercussions. There is also the unknown long term side effects of weight loss drugs and you may need to take the drug for the rest of your life.
This is not to say weight is not important, it very much is. But it is in context with many of the already mentioned factors like metabolic health markers and overall body composition. Don’t let the scale dominate the playing field, take the whole picture in.
Additionally, for those “normal” weight or even underweight, this does not constitute a free pass. There is a body type called the TOFI, Thin on the Outside, Fat on the Inside, where one can be called “skinny fat.” Thus, understanding more of your other health markers is important especially if this is you.
Poor metabolic health is not just an overweight or obese issue. Thin individuals can develop Type 2 Diabetes and other chronic conditions sometimes even sooner than others due to lack of concern, lack of attention from medical professionals and a general attitude that as long as weight is OK, they are healthy. Especially important for this group as well as everyone would be to know a marker like your fasting insulin and other inflammation markers.
Realizing the importance of strength and longevity, measuring your level of improvement in gaining muscular strength could be a positive area to monitor. Looking at whether you’re able to increase the weights, repetitions and or just in general see your body making physical gains. I highly encourage this area to have priority as the literature abounds with good evidence that strength and quality of our muscles is a key longevity metric.
Qualitative
In the coaching world we use the term “Non-Scale Victories” or NSV’s. This is where you find your creativity, passion and motivation to keep health as a priority. Below is just a sampling of ideas, use your imagination to think what makes the most sense for you.
- Energy
- Mood
- Quality of sleep
- Consistency
- Relationships
- Positive attitude
- Stress management
- Time management
- Ability to do the things you want to do
You might choose a couple and or from time-to-time focus only on one to measure. It’s vital to tap into the qualitative components on a regular basis. It is easy to have them overshadowed by numbers, especially a number on a scale.
How to track?
Some individuals use journaling as a tool. Others like to utilize apps or other electronic devices to measure their efforts. Some individuals just simply write a few things down on a sticky note on a regular basis (that last one is ME!).
How frequent one tracks is up to you. Find a level of consistency that works best for you. I have clients all over the tracking spectrum; from daily to weekly to once a month and others only annually. It has to work for you, your goals, level of commitment and current health status.
Find whatever method works for you and incorporate both parts, the quantitative and qualitative. There is good evidence that if we share our goals and measurement tools with others our success rate goes up. This might be something to explore, a friend, a coach or family member. community and companionship matter. It’s the journey not the destination of high importance when measuring your success.
“Success is the sum of small efforts-repeated day in and day out.”
Robert Collier
