It is not uncommon for many individuals who are beginning their weight loss journey to focus on the numbers on their scale. One week we may step on the scale and there may be a gain, the next week we may have a loss. There are times where losing weight can be an emotional rollercoaster, leaving us feeling empowered and motivated one week, but then confused and frustrated the next week.
It’s important to remember that while using a scale to track weight gain or weight loss is a good tool to measure your progress, it is important to put those numbers into perspective. One way we can do this is to shed light on the other positive changes you have made to help you reach your goals. In other words, how about shifting the focus onto your non-scale victories? “Non-scale victories refer to the small, everyday indicators that mark your new, healthier life”. Try thinking of it this way: “The non-scale victories are what your hard work is really about, and the numbers on the scale are the added bonus”. It’s important to keep in mind that the mere act of stepping on a scale won’t keep the weight off, but instead it’s the positive behavior changes and good choices we have made in the process that will get us to the finish line and build a healthier future.
So what are some ways we can measure our success? Here are some non-scale victories that patients have mentioned in their follow up visits:
- They have more energy
- It’s easier for them to go about their daily activities
- They feel better about themselves
- They are making healthier food choices at each meal than they did in the past
- They are staying more hydrated than they did in the past
- It’s easier to exercise without being out of breath quickly
- They are able to fit into a smaller clothing size
- Their body measurements are decreasing
As individuals, it’s important to take notice of these positive changes regardless of how small some of them may seem. The numbers on the scale do not determine what kind of person you are or your self-worth. Our staff is always interested in hearing what you have to say. So tell us, what are some of YOUR non-scale victories?
Sperl, Melissa, 2014
Accessed March 15, 2014