WHAT ARE NON SCALE VICTORIES?
Our human mind is so conditioned to equating success to some type of number. Think about it… in school we get grades. Social status is correlated to the amount of money you have in your account. There is a number tied to everything in life. & I get it. We need some sort of measuring system. However, when it comes to weight loss, living a healthy lifestyle, etc., we have to rid this numerical system.
Weight loss isn’t linear. As we know, when you add strength training to your regimen, you may gain weight from gaining muscle. Does this mean you’re doing something wrong? Absolutely not. Stepping on the scale may have you discouraged, but what if your pants from your freshman year in college begin to fit? Running may not be for you so you walk 3 miles every so often. You notice that your time to complete these 3 miles has reduced significantly, but the scale hasn’t moved. The human mind will neglect the fact that your performance has improved simply because the number on the scale hasn’t. Again, weight loss isn’t linear. Also, other factors that influence weight loss includes, but is not limited to:
hormonal changes
time of day
meals the day before
hydration status
sodium intake
clothes
hairstyles (yes hairstyles)
With that in mind, the scale has a mind of its own. Focusing on the scale only will have you dreading the journey & discouraged. If you focus on the numerical changes ONLY, you will not be satisfied with yourself. This dissatisfaction typically results to discouragement, which then leads to quitting. We all know it is a cycle. You quit now, start again later, & then end up back at square one.
Eating a healthy & balanced diet doesn’t mean a perfect diet. Many struggle to eat fruits & vegetables. Some people struggle to eat full, balanced meals or simply cook at home. What if the scale went up 2 pounds this week, but instead of skipping meals, you ate 2 full meals every day. Skipping meals isn’t ideal, so the fact that you ate 2 full meals daily is a win. Which would you focus on? What if you are used to eating fast food everyday, but this week you decided to cook at home? Wouldn’t you feel good about yourself? I sure would. Even if the scale hasn’t moved, you’ve consumed better quality foods with more nutrients. This may not be measured numerically, but it is a great addition to your diet & intake.
I gave these examples because I want you to see how focusing on the scale can rob you of the victories that deserve to be celebrated. Along this journey you will see both numerical & non numerical changes. Keeping a journal of your meals, body measurements, water intake, etc., are ways to highlight your non scale victories.
Switching your focus will help you transform from a yo-yo dieter to a person who has made a complete lifestyle change. The journey becomes more enjoyable, your patience grows, & you see more progress & results over time.