26 Non-Scale Victories That Have Nothing to Do With Weight Loss
This post was written by Jessica Manginelli, dietetic intern and reviewed by Hannah Thompson, RDN, LD, CPT and Emily Krause, MS, RDN, LD
What does being healthy mean to you? Does it mean being thin, looking a certain way, eating a certain diet, or working out a certain number of times a week?
Healthy is such a wide and all encompassing idea and often not a destination that someone can reach. There are so many factors that influence your health, yet our society is fixed on focusing on one aspect, someone's weight, as the biggest indicator of their health. Celebrating healthy changes in an individual's life is vital for motivation and long term success. Read on to learn about non scale related victores that you can celebrate in your life of pursuing health.
Why avoid the scale?
A scale is simply a tool used to measure gravity, so why does it hold so much pressure over people's lives? Our society loves to comment on weight loss and gain and it has become an acceptable topic of conversation at all occasions. But what people often forget to recognize is the damage that discussing one’s weight can take on an individual. Whether someone is, unknowingly, congratulating weight loss to someone with a chronic illness or shaming someone for weight gain who is struggling with medication changes, bodies are designed to change. Making sure that you do not comment on someone else’s body is an important step, but not judging or commenting on your own is an even bigger step.
The scale can not differentiate between fat mass, muscle, organs, bones, gas, fluid, and all other matter in your body. So when you notice an increase or decrease in that number, there is no way to know what caused the actual change, and it also in the big picture it does not really matter. What instead matters are the habits and behaviors set in place on a daily basis that makes you feel good, inside and out, in your body and about your health.
Non- Scale Related Victories
Below is a list of ideas of victories you can celebrate for your health. These wins may look different for each person and the list will likely be unique, so use this as a jumping off point to help you think about health from a weight neutral stance.
Exercise:
Consistent joyful movement
Increasing weight/ adding reps on a lift
Increased stamina
Increased muscle mass
Increased mobility
Emotional:
Less highs and lows
More self care
Mindful eating
Better work/life balance
Increased social time
Increased water intake
Trying new meals
Making balanced meals
Less cravings
No more binges
Clinical/Labs:
Improved cholesterol
Improved blood sugar
Improved vitamins/ minerals
Improved blood pressure
Sleeping well
Less fatigue
Regular bowel movements
Eating
Increased fruits and vegetables
Increased plant based meals
Less stress with eating
Consistent fueling
Although these may seem trivial, they all impact your health and often don't get the recognition they deserve as small victories of health and success. So the next time you are tempted to weigh yourself to see if you deserve a treat or a reward, try to let go of the temptation and know you can be healthy no matter what the number says.
Want to learn more about ditching the diets? Listen to our podcast episode on this topic!
