The scale is only one measure of success on your weight loss journey. Most people ONLY focus on that one measurement. Why is that a problem? Well, the scale will NOT show a loss each week. Hormones, water retention, stress, bathroom issues, etc. can all affect the number on the scale and won’t reflect the efforts you are putting into your weight loss. Looking to the scale for validation of your efforts is a recipe for disappointment and discouragement. Use this list of 100 non-scale victories to celebrate to acknowledge your efforts even when the scale might not.
Habits
- Getting more checks on your habit tracker
- Increased discipline with healthy habits
- Getting back on track faster
- Exercising more frequently
- Using exercise for stress relief
- Staying consistent on the weekends
- Eating more slowly
- Exercising even when you don’t feel like it
- Finding time to workout on a busy day
- Working out feels like a normal part of your day
- You no longer eat in secret
- You no longer eat simply because food is free or offered to you
Changes in outer body appearance
- Losing body fat percentage
- Lifting heavier weights
- Body measurements getting smaller
- Before / After photos
- Visible muscles
- Fitting in movie/car/airplane seats better
- Skin looking clearer and glowing
- Hip to waist ratio is smaller
- Less bra bulge
- Recognition from others on your improvements
- Going down a notch on your belt
- Going down a clothing size
- Rings/jewelry fitting again
- Able to look down and see your feet
Changes to inner body
- Blood pressure improving
- Cholesterol improving
- Getting better quality sleep
- Joints feel stronger – less joint pain
- Less heartburn
- Reducing prescription meds (DR approved!)
- Better digestion; more regular BM
- Waking up refreshed and not groggy
- Sleeping through the night without waking
- Decrease or no snoring
- Lower resting heart rate
- Your pee is routinely light yellow or clear
Changes to physical ability
- Going up the stairs without getting winded
- Ability to bend over and tie shoes easier
- Bringing in the groceries in less trips
- More energy throughout the day
- Increased endurance – walk further, run longer
- More active minutes throughout the day
- No more sitting on sidelines – engaging in physical activities with others
- Walking/running faster
- Getting up without grunting/groaning
- Standing up easier
- Reaching a step or exercise goal
- You find a new exercise you enjoy
- You get out of bed easier
- You don’t have to modify an exercise
- You can do more yoga poses comfortably
- You breathe easier during activities and need less breaks
Mental health
- Less brain fog – more mental clarity
- Less cravings for fatty / sugary foods
- Better Moods
- Stress levels feel more manageable
- Increased confidence at gym/working out
- Increased knowledge of emotional eating triggers
- Increased sex drive
- Having more will power around food
- Relationship with yourself improves
- No longer avoiding pictures of you
- Eating dessert without any guilt
- Enjoying clothes shopping
- Liking what you see in the mirror
- You look forward to your workouts
- Feeling more confident in your clothes
- Being kind to yourself when you overeat
- Recognizing an excuse to eat poorly
- Treating yourself with compassion when you don’t get the results you expect on scale
- Cheering yourself on every day for your healthy decisions
- You like how you look in a picture
- You smile when you see your reflection
- You don’t label foods as good/bad
- You don’t label yourself as good or bad for what you eat
- You say nice things to yourself when you see your reflection
Nutrition
- Less overeating and discomfort after meals
- Drinking less soda, juice, alcohol, etc.
- Craving water
- Better coping skills / less turning to food
- Eating more fruits/veggies
- Taking leftovers home from restaurants
- Choosing fruit rather than dessert
- Choosing healthier foods is easier/more natural
- Choosing smaller portions
- Eating smaller portions
- Making food choices based on nutrition
- Enjoying sweets without overeating them
- No more second helpings at meals
- Increasing amount of veggies you eat
- Finding new fruits/veggies you enjoy
- Learning to savor foods without distractions
- Waiting for hunger signals before eating
- Making healthier choices at social events
- Looking at menu before going to restaurants and deciding your healthiest options
- Being intentional with alcohol consumption
- Finding new ways to eat more whole grains
- You eat more meals at home than from the drive through
There are so many ways to acknowledge and celebrate the positive changes you are making along your weight loss journey. Remember that celebrating what you are doing right on your journey will increase the motivation you have to continue to make positive changes.
Need more motivation? Check out this post on motivation for more tips.
Your Coach,
Andrea