What’s the number you’re aiming for on the scale? 155? 120? 170? No matter what it is, chasing a number on the scale will most likely send you into a downward spiral mentally and emotionally. You’ll feel as if you’re chasing your own tail, and that’s neither fun nor productive. A gain of 0.7 pounds can have you overthinking every morsel you ate or wondering if you got enough exercise in. But when the scale drops 1.3 pounds, you’re celebrating, thinking, “It’s working; I deserve a treat today.” The hard truth is that the scale’s natural fluctuations can make or break your mood, leaving you caught in a cycle that’s more frustrating than fulfilling.
But what if there’s more to success than just a number? What if real progress is found in the victories that can’t be measured by a scale—those non-scale victories that truly reflect your journey towards better health and well-being? Let’s dive into why these non-scale victories matter and how they can reshape the way you view progress.
What are Non-scale victories?
Non-scale victories (NSVs) are the achievements and milestones in your health and fitness journey that aren’t tied to the number on the scale. They’re the moments when you notice your clothes fitting better, when you can climb a flight of stairs without getting winded, or when you realize you’re sleeping better and have more energy throughout the day. These victories are the true indicators of progress—things like feeling stronger, more confident, or even just more at ease in your own skin. NSVs remind us that health isn’t just about weight; it’s about overall well-being, and these moments are worth celebrating just as much, if not more, than any number on the scale.
Why Celebrating Non-Scale Victories Matters
Celebrating non-scale victories matters because it shifts the focus from a single, often discouraging metric to a more holistic view of health and well-being. When you celebrate NSVs, you acknowledge the positive changes happening in your body and mind that a scale simply can’t measure. These victories keep you motivated, reinforcing that progress is happening even when the scale isn’t cooperating. They help build a healthier relationship with your body, where success is defined not by a number but by how you feel, move, and live. You’re honoring the journey, not just the destination, and embracing a mindset that prioritizes long-term wellness over short-term results.
Did you know the scale can fluctuate 3-5 pounds per day?
So when you start to beat yourself up for gaining 1.8 pounds and when you want to yell “Victory!” when the scale says you have dropped 2 pounds, it’s best to stay emotionally neutral as these numbers will fluctuate.
You may have an initial goal of “losing weight,” but, I would suggest switching the language you use from “losing weight” to “changing body composition.” This helps you focus on losing body fat and gaining lean muscle which is a true indicator of health.
Examples Of Non-Scale Victories To Watch For
Clothing Fit: Noticing that your clothes are fitting more comfortably, or that you’re able to wear something you haven’t fit into for a while.
Increased Strength: Realizing you can lift heavier weights, do more reps, or complete exercises that were once challenging.
Improved Endurance: Being able to walk, run, or climb stairs without feeling as winded as you used to.
Better Sleep: Experiencing deeper, more restful sleep and waking up feeling refreshed.
Enhanced Energy Levels: Feeling more energized throughout the day, without relying on caffeine or sugar to keep you going.
Improved Mood: Noticing a boost in your overall mood, with less anxiety, stress, or irritability.
Healthier Skin: Seeing improvements in your skin’s clarity, texture, or glow as a result of healthier habits.
Increased Flexibility: Finding that you can stretch further, reach higher, or bend more easily than before.
Better Digestion: Experiencing fewer digestive issues or noticing that your body responds better to certain foods.
Positive Body Image: Feeling more confident and at peace with your body, regardless of the number on the scale.
How to Track and Recognize Your Progress
Here are 3 ways that you can integrate non scale victories in your health journey. They will not only be less emotional like the scale, but also more accurate! I highly recommend doing all three, however, you can do just one if you prefer.
1) Bioelectric Impedance Scale:
You can purchase one of these online from anywhere between $25 and $129. These scales are reasonably accurate for taking body fat percentage as well as muscle percentage. It is most accurate when you provide consistent variables such as the level of hydration in your body, how long since you last ate, did you workout just before getting on the scale and such.
We recommend getting on it once per week at most however, once per month is most ideal. Stepping on it first thing in the morning after using the restroom and with no clothing is best. Most scales are now “smart scales” meaning they come with an app so you can easily track your progress.
If you need help deciphering what the numbers mean, what are good goals for you, and how to best achieve those goals, book a “Chat with a Coach” with us. This call is complementary to you.
2) Measurements:
This is a great way to see how your body composition is changing month over month. It’s as easy as purchasing a $4 cloth tape measure from your local sewing/craft store or from online and measuring every 30-60 days on yourself. It does not matter if you prefer inches or centimeters as long as you choose one or the other consistently. We recommend taking measurements of your chest, waist, hips and thigh continually.
For chest measurements: take the circumference of your chest by placing the tape measure around your chest; aligning the tape measure with your nipple line. For females, we recommend wearing the same sports bra each time for consistency.
For waist measurements: take the circumference of your waist by placing the tape measure around the line of your belly button.
For hip measurements: take the circumference around your hips aligning the tape measure around your hip bones; approximately 3 fingers below the belly button.
For thigh measurements: take the circumference of your thigh by wrapping the tape measure around the largest part of your thigh.
3) Progress Pictures:
This is, in my opinion, the best option; especially if you plan on being on your health and wellness journey for the years to come. There is nothing like looking back at who you used to be and what you used to look like than a before and after picture collage. It’s also free and you can do it without anyone! Just use the ‘selfie’ camera on your smartphone as well as the timer. (There is usually a 3 second and 10 second timer available).
You will want pictures facing front, side and backwards for all angles. You will be happily surprised with how much can change, but also interested in how you will sometimes see more difference from the side compared to the front.
From the front view: Stand facing the camera with arms relaxed by your side looking forward.
From the side view version 1: Stand facing to the right, arms relaxed by your side, looking forward (not at the camera).
From the side view version 2: Stand facing to the right, arms lifted into a ‘T’ so the camera can see your side body.
From the back view: Stand facing away from the camera with arms relaxed by your side.
A couple tips to help get your best pictures for comparison:
- Wear clothing that is very tight or best is to wear a swimsuit
- Get the entire body without chopping off legs or head
- Wear the same outfit every time
- Be in the same space every time
- Have the same lighting every time
Incorporating Non-Scale Victories into Your Fitness Journey
Incorporating non-scale victories into your fitness journey is all about broadening your perspective on what success looks like. Instead of relying solely on the scale, start setting goals that focus on how you feel, what your body can do, and the positive changes in your daily life. Track improvements in strength, endurance, flexibility, and energy levels, and celebrate those wins just as much as you would a drop in weight. Keep a journal of these victories—whether it’s lifting a heavier weight, completing a tough workout, or simply feeling more confident in your skin. Surround yourself with reminders that progress isn’t just about numbers, but about becoming a healthier, stronger, and happier version of yourself. By shifting your focus to non-scale victories, you’ll stay motivated and inspired, even when the scale doesn’t reflect the hard work you’ve been putting in.
Sharing Your Non-Scale Victories with Others
Sharing your non-scale victories with others is a powerful way to stay motivated and inspire those around you. When you open up about the progress you’ve made—whether it’s fitting into a favorite pair of jeans, completing a challenging workout, or simply feeling more energized—you’re not just celebrating your own success; you’re also showing others that progress isn’t just about the number on the scale. Sharing these victories helps build a supportive community where everyone’s achievements, big or small, are recognized and valued. It can also encourage others to shift their focus away from the scale and start celebrating their own non-scale victories. By talking about these wins, you’re reinforcing a positive mindset, reminding yourself and others that health and fitness are about so much more than just weight.
Maintaining Motivation: Beyond the Scale
Maintaining motivation beyond the scale is about embracing a deeper connection to your health and well-being, and it’s key to understanding how to achieve your fitness goals. Everyone understandably wants to be able to measure their success from the hard work they are putting in. Let’s just make sure you are using the more ideal measuring tool. If you continue to use the scale solely for weight purposes, consider placing a note nearby that says, “How do you FEEL prior to stepping on the scale?” This will help you tap into the feelings of your journey before letting the number dictate your emotions. I would recommend getting in touch with “Non-Scale Victories,” or NSVs.
Paying attention to how your clothes fit, the energy levels you have, and the compliments you receive from coworkers or family members are all examples of these victories. Once you break free from measuring success by scale weight alone and start focusing on how you feel and your NSVs, that’s where the magic happens, and the journey to achieving your fitness goals becomes truly sustainable.
If you want help, reach out! We can get you started with setting, recognizing, and celebrating your non-scale victories today.
