Non-Scale Victories: The New Way to Measure Weight Loss Progress
Ways to See Your Progress When the Scale Won't Budge
When you think of weight loss progress, the first thing that likely comes to mind is pounds lost, right? Or looking down at the scale and seeing the numbers consistently going down. It’s a moment to be proud of because you know all the hard work you’ve done is finally paying off! But then, out of nowhere, the number on the scale either goes up a little or doesn’t move at all anymore.
[Insert self-doubt]
It’s at this moment that you start to beat yourself up for not exercising enough or for having that cookie with your lunch a few days ago. Our emotions then turn to self-criticism, and every effort we’ve made toward progress seems to now be all for nothing. But why? All because we can’t get past a number on the scale? Unfortunately, yes.
When it comes to weight loss, we measure success with whatever the scale says. And based on what the scale reads, it can indeed be a motivator to keep going, whether you gain or lose weight. However, the scale doesn’t show the full picture of what weight loss success looks like. Have you ever considered weight loss wins that don’t involve the scale? This is what you would call a non-scale victory.
What Is a Non-Scale Victory?
Non-scale victories are signs that you’re making progress on your weight loss journey outside of what the scale says. These victories, no matter how big or small, show that your efforts are working and making a positive difference in ways you may or may not be able to see; some of the differences are ones you can feel. For me, one of my non-scale victories I noticed early in my journey was my ability to fall asleep naturally (without the help of melatonin), and at an earlier time. This wasn’t a sign of weight loss for me but more so a sign of progress in my wellness.
Basing your progress on areas that have nothing to do with your weight can help you stay motivated, especially when the scale isn’t moving as you’d like. There are plenty of these victories to look for if you’re feeling like you’re not making any progress on your journey. Here are a few of my favorite non-scale victories.
Clothes Fit Looser
Just when you thought you couldn't get anymore frustrated about hitting a weight loss plateau, you notice you have more room in the jeans you once called “tight pants.” But how could this be? You’re not losing weight, so how do your jeans fit looser? That’s because you’re losing inches. I think losing inches is one of the most underrated measurements of weight loss progress a lot of people take for granted. Take this victory and run with it!
You’re Able to Get Off of Certain Medications
This is a non-scale victory that can drastically change your quality of life. Health conditions such as high blood pressure, cholesterol, and diabetes can require medications to keep them under control. But through diet and exercise, you can come off of those medications completely or taper down to a lower dosage. Type 2 diabetes can’t be cured but the condition can be reversed where you no longer have to take medication for it. If that’s not a victory, I don’t know what is!
Your Joints Aren’t Stiff or Painful
Whether you have a chronic condition or are overweight, “motion is lotion” for your body. Personally, I have Lupus, and at one point, my joints were so stiff it seemed like I would never find any relief (in my right knee particularly). But I slowly started to notice that stretching before my workouts weren’t as painful as they used to be. I knew that it was because I was working out. Keep in mind, I wasn’t doing intense workouts but enough to get my heartrate up a bit. I can honestly say that exercise has played a huge role in my enhanced mobility, especially in my knee.
You Have a Better Relationship With Food
At the start of a weight loss journey, it’s hard for most people to adjust to certain lifestyle changes, especially when it comes to food. Some people eat when they’re stressed out, some are emotional eaters, and some are social eaters (this is when you eat in social situations even though you’re not hungry). But through diet, exercise, and even meditation or therapy, those same people are able to say no to food when they’re not hungry and they know how to handle their stress and emotions in healthier ways. That is a form of growth that can’t be measured on a scale, and it’s definitely something to be proud of.
You Have More Energy
An increase in energy is a non-scale victory that kind of sneaks up on you. It’s a form of progress you don’t realize you’ve accomplished until you made several more accomplishments (if that makes any sense)! This type of progress can come in many forms. For example, you can hop on the treadmill and have your usual steady jog for 15 minutes, but then you look up and you’ve been jogging for 45 minutes. That’s an increase in your endurance and a sign your metabolism has gone up!
Celebrate Your Wins Beyond the Scale
Non-scale victories remind us that progress isn’t just about numbers on the scale — it’s about the positive changes you make that improve your overall health, mindset, and quality of life. For some, it’s fitting into those skinny jeans at the back of their closet. For others, it’s finally getting off that medication they’ve been on for years. By focusing on what you have accomplished, you can stay motivated and proud of how far you’ve come. Have you celebrated YOU today yet?
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