Non-Scale Victories List
Not all progress is reflected on the scale.
There are many other signs of weight loss that can let you know you’re on the right path even when the scale is being a bitch by not moving in the direction you want or as fast as you’d like. These signs are known as non-scale victories and they provide a more comprehensive view of weight loss progress because they’re based on the improved health and wellbeing that results from lifestyle changes over an extended period of time as opposed to a number on a scale that’s nothing more than a snapshot of what you’ve done in recent hours.1Body weight can fluctuate throughout the day for a variety of reasons, including how much urine and excrement is in the system and the amount of water the body is retaining from stress, hormones, or the consumption of sodium, carbs, or alcohol.
How many of the following non-scale victories are you noticing on your weight loss journey?
LIST:
• Look different in photos
• Can see a change in your appearance in the mirror
• Clothes fit better
• Less bra bulge
• Using a different notch on your belt
• Rings fit looser on your fingers
• Compliments from others
• Healthier skin
• Feeling lighter
• More energetic
• Improved endurance2e.g. can walk at a faster pace, walk longer distances, climb stairs without breathing heavily, play with children, etc.
• Everyday tasks are easier3e.g. getting in and out of seats, bending over to put on shoes and socks, clipping your toenails, etc.
• Less joint pain
• Can get on and off the floor with less difficulty
• Can cross your legs when you sit down
• Can look down and see your feet
• Improved mood
• Better concentration
• Craving less sugar
• Less consumed with thoughts about food
• Not as hungry as often
• Better sleep quality
• Decreased snoring
• Lower resting heart rate
• Less heartburn or acid reflux
• Taking fewer medications
• Improved medical markers4e.g. lower blood pressure, cholesterol, A1C levels, etc.
Non-scale victories are basically the positive changes to your everyday life. If you live and die by the scale, you may miss these signs and eventually become discouraged enough to quit because you think nothing’s happening, which is anything but the case.
As can be observed from the list, progress can be made toward weight loss even when movement on the scale isn’t reflective of your effort. So as useful as the scale is for measurable data, it’s not the only measure of achievement. Instead, it’s another metric that should be used alongside others, one of which are non-scale victories that capture the full spectrum of improved health and wellbeing rather than just a number that isn’t indicative of much.
Glossary: hormones, journey, muscle
