DON'T focus on the Skinny ~ DO focus on the Healthy

Non-Scale Victories.... What are they and Why are they important?

If you are anything like me, you HATE the scale. Yes, hate is a strong word, but after watching it fluctuate time and time again, I have actually developed an unhealthy relationship with the scale. I used to weigh myself EVERY day MULTIPLE times a day. To this day, it fascinates me how much your weight changes.

Throughout this journey, I decided to focus more on the non-scale victories and less on the number on the scale. A non-scale victory is a simple something/s outside of your weight on the scale that shows you are making progress in your weight loss journey. Watching your weight change on the scale can be helpful and is needed to track progress. A good rule of thumb is to weigh yourself once a week, on the same day, and first thing in the morning. However, using the scale is certainly not the only tool to prove you are meeting milestones!

Since the start of training with Nikki at Empowered Fitness, I have made a TON of non-scale victories. My strength has improved dramatically. I can finally do a full push up, no "girly" ones on the knees. I can hold a elbow plank for over a minute. I can do multiple low squats without hurting my bad knee. For those who don't know, I tore my ACL about 7 years ago. I have flare ups here and there, but I can tell that the muscles around the knee are getting stronger and supporting the ACL better because I have less knee pain. I can deadlift 80lbs which doesn't sound like much, but for someone who has never deadlifted anything before, it is a HUGE gain. I can do many sit-ups with better form and less struggle. My clothes have been fitting much better and I feel like I can see a change in the mirror. I am sleeping better at night. I am making better choices when it comes to diet. I have been trying to do more meal prepping for the week. My list could go on and on!!!!

Here are some other examples of non-scale victories from the internet in different categories....

Clothes- a great way to measure progress.

  1. Went down pant sizes or down a belt loop.

  2. Tried on pants that are in your "when I lose weight one day" draw and they actually fit.

  3. Went through the closet and donated items of too-big-for-me clothing.

  4. Pulled out fall/winter clothes and none of my pants will stay up from last fall/winter!

  5. Went down a shirt size.

  6. Actually enjoyed clothes shopping. It's fun rather than depressing.

  7. My belly doesn't hang over my jeans anymore! goodbye muffin top!

  8. Feeling comfortable in bathing suits/shorts/any other clothing for the first time in year

Resisting Food Cravings

  1. Turned down your favorite craving.

  2. Portioned out the correct serving.

  3. Went to the grocery store and did not buy any candy or junk food.

  4. Choose a healthy snack instead of unhealthy snack.

  5. Got the small treat instead of the large.

  6. Ate breakfast, lunch, and dinner.

  7. Stopped eating when my body told me I was full.

  8. Thought about eating when I didn’t need to and went into “pause” mode. Made it though times of temptation.

  9. When a mistake was made,, I did not let it trigger me to blow off the rest of the day.

  10. Stayed within my calories goal.

Building Healthy Habits

  1. Made one small change at a time.

  2. Cooking more at home, and not getting take-out or fast food!

  3. Found healthy substitutes for some of my favorites.

  4. Meal prepping a lot of healthy meals.

  5. Got rid of sugary items like soda.

  6. Went to the gym after a long day at work even though I did not feel like it.

  7. Ate more fruit & veggies!!

  8. Tracked everything, even when I knew I was over or indulged.

  9. I ate according to my plan.

  10. Sat down at the table to eat and mindfully had my meal.

  11. Resisted the "treats" at work that others bring in.

  12. Exercised 3x this week.

  13. I met my Fitbit step goal.

  14. “Perfect Move Week” with my Apple Watch for the first time

Physical Changes In Your Body

  1. Went up the stairs without feeling out of breath.

  2. I had an annual physical exam and the doctor was happily surprised with my weight loss.

  3. Measure all the areas… arms, bust, waist, hips, thighs and every area was down by inches!

  4. Feeling energized after I eat, not lethargic and wanting a nap right away.

  5. I was able to put my wedding ring on yesterday for the first time in years.

  6. I got down on the floor to play with my kids/grandchildren

As you can see, the list of non-scale victories could go on and on and is different for every person. As you think about non-scale victories, think of them as things that can be celebrated to reframe your mind for a more positive outlook. This will help you keep momentum and help with happiness, too. These things should be celebrated often, as this will help you make lasting changes. Remember, this a journey- not a destination. Things are always changing and there will be ups and downs. With those ups and downs, there will be milestones and dvery milestone is worth celebrating. YOU ARE WORTH CELEBRATING! So, share some of your non-scale victories you have experienced. Help me re-shape the definition of success at the gym. Don't be shy. I'd love to hear from you....

With all my love,


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