Losing weight is often seen as a numbers game, with the scale dictating success or failure. However, the true story of transformation goes far beyond those digits. The emotional and physical changes that occur during weight loss are deeply personal and filled with victories that deserve recognition and celebration. In the often challenging journey of weight loss, acknowledging and valuing these non-scale victories (NSVs) is like taking life-affirming breaths, keeping us afloat in a sea with no known shore. This article explores the importance of these milestones, why they are essential, and how you can cultivate a mindset to appreciate the non-quantifiable triumphs alongside the numbers.
Weight Loss: A Personal and Varied Journey
The weight loss industry, with its myriad of products and plans, often presents a one-size-fits-all approach, emphasizing the singular goal of shedding pounds. However, each person's path to weight loss is unique, as individual as a fingerprint. It's a journey that can be disjointed, sometimes zigzagging, filled with its own challenges and victories.
It's crucial to recognize that sustainable weight loss isn't linear. Despite attempts at strict routines, there will be stumbles, plateaus, and occasional setbacks. Acknowledging these universal ebbs and flows prepares you to find value in more facets of your progress.
Shifting the Focus from Scale to Self
The scale can be a treacherous trap, obscuring the beauty of personal growth and change. Numbers dictate our satisfaction - how much we lost this week, what it projects for the next, or how this month's total compares to the previous one. It's anticipatory and retrospective, but rarely about the present, about the person.
It is important to pivot this mindset away from the scale and toward a far more holistic benchmark-yourself. You are a collection of physical, emotional, and mental victories, each one as significant as the last. It's from this place of internal acknowledgment that you find the fuel to continue the difficult, rewarding path you've chosen.
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The Many Faces of Non-Scale Victories
NSVs come in all forms, revealing an existence unshackled by mass-quite literally. They're the stories shared at support group meetings, plastered on social media, and the silent nods of approval gifted by the mirror. NSVs are the armor of self-compassion you build layer by layer with every small, meaningful success. Here are a few common ones we’ll explore:
Day-to-Day Comfort
- Replacement of regular medications with a healthier diet or exercise.
- Feeling comfortable in an airplane seat.
- Crossing legs for the first time.
Physical Milestones
- The ability to keep up with children or loved ones in physical activities.
- Rediscovering clothing in your wardrobe that was previously too snug.
- No longer relying on mobility aids such as a cane or scooter.
The Emotional Lift
- The surge of confidence from feeling more energetic.
- Experiencing a positive change in mood or mental health.
- The discovery of a newfound passion for exercise or healthy cooking.
Each NSV holds within it a story of personal triumph, resilience, and proof that change-significant change-is possible. Long before the numbers on the scale shrink, you're enhancing the quality of your life with these immeasurable wins.
Cultivating a Mindset of Non-Scale Victories
Recognizing NSVs isn't about belittling the importance of weight loss, but rather balancing it with a myriad of other advancements. This requires cultivating a mindset that actively seeks and praises these victories. How can you foster such a perspective?
- Set varied goals: While an overall weight loss goal is important, it's crucial to establish goals not solely pegged to the scale. Aim to achieve a certain level of physical activity, a habit of drinking more water, or fit into a beloved, long-forgotten piece of clothing.
- Daily reflections: At the end of each day, it's beneficial to reflect on what achievements made you feel proud, strong, and healthy. Write them down if you must-seeing evidence of your progress is a powerful motivator.
- Community engagement: Connecting with others on similar journeys provides a rich source of alternative metrics for success. Join online or local support groups and share your victories while celebrating those of others.
- Mindful living: The practice of mindfulness can anchor you in the present and make you more receptive to noticing and appreciating the subtler shifts in your being.
Overcoming the "Number" Mindset Post Weight Loss
Weight loss surgery and medications can often propel feelings of identity tied to the scale-whether it's conscious or otherwise. Post-surgery, it's not uncommon for patients to wrestle with new discoveries about their bodies and the lingering expectations or pressures that accompany such transformation. In this section, we'll articulate ways to overcome the residual "number" mindset and truly bask in the totality of your accomplishments.
- Redefine progress: Don't just view success post-weight loss through the lens of fewer pounds, but more profound changes, such as improved health markers, increased endurance, or even the pursuit of new hobbies.
- Self-image healing: Balancing the internal narrative about your self-worth with the external changes is paramount. Enlist the help of therapists or support groups specific to post-weight loss emotional health to aid in this process.
- Continuing support structures: Maintain the support systems you leaned on during your weight loss, whether professional or personal.
The Benefits of Non-Scale Victories in Your Weight Loss Journey
Losing weight can be a challenging journey, and it's easy to get discouraged when progress on the scale seems slow. However, there are many ways to measure success beyond the number on the scale. Non-scale victories, or NSVs, can be a powerful tool to help stay motivated and track progress.
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Types of Non-Scale Victories
Many different types of non-scale victories can be achieved on a weight loss journey. Here are some examples:
- Clothing: Fitting into smaller sizes, being able to zip up a pair of jeans that used to be too tight, or needing to tighten your belt a notch are all NSVs related to clothing.
- Energy: Feeling more energized, being able to complete tasks without feeling winded or out of breath, and not needing a midday nap are all NSVs related to energy. When you're eating more nutritious food and increasing your physical activity, you're bound to feel more energetic overall. Health researchers point out that increased energy is one of the main benefits of adopting a healthier, more active lifestyle.
- Exercise: Being able to lift heavier weights, run a longer distance, complete a challenging workout, or mastering a new exercise move are all NSVs related to exercise. If you're moving more than you used to, you'll probably notice changes in your fitness levels the longer you stick with it. More reps, heavier weights, and longer exercise sessions indicate that you're moving in the right direction. Experts recommend that you increase the intensity and duration of your workouts gradually. The goal should be to build up your fitness levels so you're able to do 30 minutes of daily physical activity at least 5 times a week.
- Health: Improved blood pressure, lower cholesterol levels, reduced joint pain, and better sleep are all NSVs related to overall health. If you've made healthy changes to your diet and exercise routines, a doctor's visit may show that important health markers like blood pressure and blood sugar are improving. When those numbers change, it can boost your resolve. It can also reassure you that the changes you've made are improving your health. In fact, a study based on the National Weight Control Registry showed that medical concerns are highly motivational. People who lose weight because of a health concern often lose more weight at first and keep it off over time.
- Confidence: Feeling more confident in your appearance, speaking up in social situations, and trying new activities are all NSVs related to confidence.
- Mental health: Reduced stress levels, improved mood, and better self-esteem are all NSVs related to mental health.
By celebrating these non-scale victories, you can stay motivated and track your progress on your weight loss journey, even when the number on the scale doesn't seem to be moving.
Benefits of Non-Scale Victories
- Non-scale victories can help boost your confidence and self-esteem. Achieving a goal like running a 5K or fitting into a smaller clothing size can make you feel proud of your accomplishments and inspire you to keep going.
- Non-scale victories can motivate you to continue with your weight loss journey. When you see progress in other areas, it can inspire you to keep pushing forward and strive for more.
- Non-scale victories shift the focus from weight to overall health. Achieving a non-scale victory like running a mile without stopping or being able to lift heavier weights can be a great indicator of improved health and fitness, even if the number on the scale hasn't budged.
- Non-scale victories offer variety and can keep your weight loss journey interesting. Instead of solely focusing on the scale, set goals like being able to do 10 pushups in a row or trying a new workout class. This can make your weight loss journey more fun.
- Celebrating non-scale victories can help you maintain weight loss. Instead of solely focusing on the number on the scale, focus on overall health and celebrate small victories along the way. This can help you maintain your progress and avoid falling back into old habits.
Precautions
While non-scale victories can be a great way to stay motivated and track progress on your weight loss journey, there are some precautions to keep in mind:
- While NSVs are a valuable tool, it's important to remember that the number on the scale can also be an important indicator of progress. Don't ignore the scale completely, but use NSVs to supplement and enhance your weight loss journey.
- Everyone's weight loss journey is different, so it's important not to compare yourself to others. Focus on your own progress and celebrate your own non-scale victories, rather than comparing yourself to others.
- It's important to celebrate non-scale victories, but don't become obsessive about them. Remember that the ultimate goal is overall health and well-being, not just achieving certain NSVs.
- While NSVs are a great way to track progress, don't ignore other important health factors, such as blood pressure, cholesterol levels, and overall fitness.
The Ripple Effect of Weight Loss: Beyond the Digits
The benefits of weight loss extend far beyond the number on the scale, impacting various aspects of your life:
Improved Sleep
If your new activity and healthy eating habits have changed your weight, you may be sleeping more soundly at night. A 2018 study found that people who successfully lost around 15 pounds also improved the quality of their sleep. Research suggests that losing belly fat has a particularly positive impact on sleep quality.
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Sharper Mind
When you change your diet, exercise more often, and lose weight in the process, your thinking skills are likely to improve. Studies have shown that weight loss is associated with better memory, increased attention span, and faster mental processing. The bottom line is that positive health changes may help your brain to function better.
Healthier Skin
Healthy eating and regular exercise improve the health of your whole body. But research shows that eating lots of fruits and vegetables may produce benefits that show up on your skin. Studies have found that eliminating dairy products and high-glycemic load foods (such as white bread and sugar) may help reduce acne. And a diet full of antioxidant-rich fruits and vegetables can help prevent DNA damage from sun exposure, possibly lowering the risk of developing skin cancers.
Reduced Pain
Losing weight reduces the stress on the joints in your body that are weight-bearing - your legs and lower back in particular. If your weight is slowly decreasing, you may be feeling less joint pain. This may make it easier for you to get the physical activity you need to stay active and healthy. According to one study, losing weight and staying active may reduce your risk of osteoarthritis, too.
Improved Mood
Another non-scale victory may be an improvement in your mood. According to a 2015 study, 82.2 percent of participants who'd been feeling depressed reported a positive change in the severity of their depression symptoms after losing 5 percent or more of their body weight. What's more, their improved mood remained even 2 years after their weight loss.
New Social Support
Partnering with a friend, a therapist, a support group, a nutritionist, or any number of other personal and professional helpers may make it easier to reach your health goals. You may have noticed, for example, that you're more likely to take a walk if a fitness buddy is waiting outside for you. Or you may find it's easier to keep a food journal if a nutritionist gives you weekly feedback. Choose your support carefully. You want people on your team who are genuinely interested in your well-being.
Financial Benefits
The Bureau of Labor Statistics reports that the average American household spent roughly $67 a week on eating out in 2018. This included restaurants and fast food. If you're doing more meal prep and less eating out, or if you're eating more whole foods and fewer processed ones, your budget and your body may both be getting healthier.
The Importance of Body Composition
When you tackle weight loss by exercising more, eating healthier and cutting calories, you make your overall health better, even if it doesn’t show on the scale. If you did these things when you tried to lose weight - even if you didn’t move the needle on the scale - you still probably improved body composition, for example, which is more important than your weight in pounds. Your body composition is the percentage of fat, bone, water and muscle your body. The higher the percentage of muscle, the better.
More Non-Scale Victories to Celebrate
An NSV is a small or big life improvement that is achieved through lifestyle changes. These NSVs may seem small or trivial to those who have never carried excess weight. But for those who are heavyset, overweight or obese, these small life improvements can have a drastic impact on their overall wellbeing.
- A visible collarbone
- Wearing a necklace without choking
- Sizing down a ring size
- Wrapping a bath towel around your body
- Shopping in regular stores
- Shopping in your own closet
- Being light enough to go skydiving, horseback riding, ziplining, etc.
- Not asking for a seatbelt extender on an airplane
- Being able to lower the tray on an airplane
- Finishing a workout with stopping for a break
- Receiving compliments
- Lower blood pressure
- Increased confidence
- Increased energy
- Boosted sex drive
- Better orgasms
- Improved mood
- Bigger eyes
- Smaller wrists
- Inspiring others
- Enjoying new foods
- Improved mental strength
Non-Scale Victories and Weight Loss Medications
Medication can be a helpful tool for individuals living with excess weight who have had difficulty losing weight in the past. Zepbound®, Wegovy®, Saxenda®, and Contrave® are FDA-approved medications for adults with obesity or overweight and weight-related conditions (e.g., type 2 diabetes, hypertension, sleep apnea). Combined with a nutritious diet and regular physical activity, these medications help make achieving non-scale victories possible. GLP-1 medications like Zepbound and Wegovy target hormones that regulate hunger and metabolism, addressing challenges such as cravings and a slowed metabolism. This can make it easier to stick to a healthy eating plan and overcome roadblocks to progress. These medications are prescribed by a physician, and it’s important to work with weight loss experts like a doctor and Registered Dietitian while taking these medications to ensure you are using them safely and to maximize their impact with a goal of sustained results. By combining obesity management medication with professional guidance and a personalized treatment plan, individuals can address both the physical and emotional challenges of weight management. This comprehensive approach makes long-term success and a healthier lifestyle achievable.
Why Non-Scale Victories are Key to Long-Term Success
Non-scale victories are powerful indicators of progress on your weight loss journey. Recognizing NSVs shifts the focus from the number on the scale to the overall improvements in health and well-being. This approach helps individuals build sustainable habits, such as consistent exercise and balanced eating, because it celebrates the everyday wins that come from adopting a healthier lifestyle. Acknowledging NSVs also serves as proof of real progress, even when the scale might not reflect immediate changes. Weight loss is rarely linear, and fluctuations can be discouraging. NSVs remind individuals that their hard work is paying off. Focusing on NSVs can be a great source of motivation as it reinforces that small steps lead to long-term success. Instead of fixating on a single number, celebrating NSVs provides a holistic view of personal growth and achievements.
How to Identify and Track Your Non-Scale Victories
Tracking and celebrating NSVs should be a key part of any wellness journey. Here are some ways that you can track your NSVs to stay motivated:
- Keep a journal: Document changes in your daily experiences and how you feel over time.
- Monitor fitness milestones: Track physical achievements, such as how many steps you’re walking in a day, lifting heavier weights, or achieving a challenging yoga pose.
- Tracking health improvements: Regularly monitoring health markers such as A1c, blood pressure,and cholesterol through lab tests can provide a clear picture of your progress and the impact of your lifestyle changes.
- Take progress photos: Capture regular photos to visually track physical changes over time. Progress pictures can reveal subtle transformations that might not be obvious day-to-day.
Sharing these successes with friends, family, or a supportive community not only boosts morale but also inspires others to recognize their progress. By embracing NSVs as markers of success, you can stay motivated, develop a healthier relationship with your goals, and sustain your successes.