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Written by Samantha Toy, Mayo Clinic dietetic intern
When it comes to improving health and fitness, it can be easy to get stuck on the number that blinks on the scale. Many people associate progress with that little digital reading, hoping their effort and dedication have made a difference. But there are so many other things that show progress and success. This is where non-scale victories come in – the moments, feelings, and milestones that are not at all tied to the scale. While they may not always be immediately obvious, over time, they can have a huge impact on your confidence and motivation. If you are someone who struggles with focusing on the numbers, here are a few suggestions of non-scale victories that are signs you’re on the right path:
- More Energy, Less Fatigue
Have you noticed that you no longer feel the mid-day slump after lunch? Or maybe you are able to last longer during your workout? These small boosts in energy are a huge win! They are signs that your body is adapting and your energy levels are improving. Take a second to savor these moments – they are something to be proud of!
- Nutritious Bites
Do your meals look different now? Perhaps your plate is a little more colorful or you’re able to drink more water than before. These tweaks in your diet show that you’re making progress. The colorful foods give you the nutrients you need to thrive throughout the day, and the water is liquid fuel for your body. It isn’t always easy to change your ways, but those small shifts are big victories!
- Clothes Fitting Better
One of the most rewarding non-scale victories is when your clothes start to fit better. But here’s the thing: it’s not about the number on the tag – it’s all about how you feel when you wear them. The truth is, clothes are an expression of how you feel about yourself. When your clothes fit well, it boosts your confidence in ways that a number on the scale can’t. The newfound confidence you exude is priceless, and that’s something to celebrate!
Whether you’re noticing more energy, eating better, or feeling more confident in your clothes, these non-scale victories are proof that you’re making progress. It can be easy to get caught up in the numbers, but these are the moments that truly matter in the long run. Celebrate every little step of your journey – because each one shows how far you’ve truly come!
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Just a few days after I had a stroke, I decided that I would measure progress by how far I've come, not how far I have to go.
Along the way, my wife and I celebrate every tiny victory. Some of the most important are more symbolic than statistical; for example, the first time I was able to hug my wife with both arms.
Also, I believe recovery is multi-dimensional, not linear.
I talk a lot about this on my YouTube channel, "From Recovery to Discovery":
https://m.youtube.com/@srlucado/videos
Thanks for your article!
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1 ReactionLast year I had an extensive appointment with a nutritionist. We went over a long list of foods and drinks and what I did and didn't eat and/or drink. At the end of the session he told me that my eating was fine, but that I ate too much. I was provided with pictures of what a "normal" portion should look like. I have never been advocate of diets. Because when you go off them and return to your normal eating habits you regain the weight. So eating less appealed to me. So far I have lost about 12 lbs. I know it is not much, but I can maintain my regular eating habits and am trying very hard to eat less. Of course there are days when I fall off the wagon, but I just climb back up and start again. I see a difference in how my clothes fit. I still have more to go but my "good" days are now much better and longer than my bad ones. I will not quit until I reach my goal. In my case speed is not an issue. But teaching my stomach to require less is.
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