Do you know what non-scale victories are? Here are NSVs you can be proud of right now. Celebrate your non scale victories with me!
Hi friends, and welcome to my big non-scale victories list!
I’m Chantal. I’m a mom of two and a certified personal trainer. (Oh, and also a certified nutrition coach!)
If this is your first time here, welcome, and thank you for being here!
I can’t wait to help you with your health goals. 🙂 Each fitness journey is unique and that means your struggles are unique too.
That being said, a great way to frame your fitness goals is with non scale victories!
What’s this You Say? Non Scale Victories?
When you’re on a weight loss journey, the number on the scale can be an important way to monitor your progress.
However, it should never be the only factor you look at when measuring your success. (But you know that already, right?)
It is only a small indicator of the changes you’re making and is not an accurate reflection of all your hard work.
Every small change is so important. Every bit of physical activity should be celebrated. Woop woop non scale victories!
If you have ever fallen prey to scale-induced depression, you’ll want to read this list of non scale victory examples for sure!
Knowing that it can be easy to get discouraged, non-scale victories are super important to recognize and celebrate.
Changing up your measure of success is really important.
What is a non-scale victory? Need a little help feeling better about the small wins?
These victories include all of the measures of success you may use to monitor your weight loss other than the scale.
They are the little things that matter a lot. After all, it’s not the actual number that matters – it’s how we feel about the way we look, right?
I hope you remember that next time you’re feeling discouraged! You’re going in the right direction, friend!
Why The Scale Isn’t Always to Be Trusted & The Non-Scale Victory Wins The Day
I think most of us know that the number on the scale isn’t the only (or best) measure of health. It’s definitely not a good way to measure progress if it’s the only thing we’re tracking.
That number can really mess with us! That’s why we need these non scale victory examples. I hope my non scale victories list can help!
I know that I am not alone on this one!
It’s easy to get discouraged if you’re only focused on the numbers on the scale. There are several reasons for this:
- Muscle is denser than fat
- Bloating happens
- Your monthly cycle can affect your weight
- Sodium can cause you to retain weight
- Your cardiovascular health isn’t measured in weight
The bottom line: There are just too many factors contributing to your body weight and overall health.
Your body can slim down and you can lose fat while staying the same weight or even gaining.
Your health can improve despite the number on the scale! So don’t measure your progress (or your worth!) based solely on the number on the scale.
At the end of the day, self-love and self-esteem are what we really want. Or at least that’s what I like to think! Those two things are truly worth celebrating.
Weight loss and healthy eating are just pieces of the puzzle on our journey’s to self-acceptance and love.
Types of Non-Scale Victories
A NSV can be objective or subjective. That means that they can involve numbers (other types of measurements) or they can be a matter of opinion.
They can involve emotions and mindset and they are not always black-and-white.
Whatever the case, there are a lot of ways to measure health improvements that don’t involve the scale.
Although you know this, it is easy to get discouraged with a bit of tunnel vision surrounding our own weight loss journeys.
We tend to see things according to the attitudes and beliefs we have about ourselves. (It can be bad for mental health, too.)
We often forget about the facts (not just feelings) surrounding what we have accomplished. (Hello, half marathon! What’s up, heavier weights?)
What I mean by this is that our own perception of what is true is often muddled by negative perceptions that we have about ourselves.
We aren’t always focused on what we have accomplished or the positive changes we have made. Rather, we are all too focused on what we haven’t yet done!
And when we do that, it can backfire and affect our weight loss goals. (IYKYK)
Victories To Celebrate
I believe that changing your perspective and focusing on your accomplishments can change the track of your weight loss journey.
Healthy lifestyle changes are more than just numbers. Celebrate non scale victories and you might begin to see change.
A positive outlook and the regular celebration of small success lead to big breakthroughs!
So as you think about non-scale victories, think of them as things that can be celebrated to reframe your mind for a more positive outlook.
This will help you keep momentum and help with happiness, too.
These things should be celebrated often, as this will help you make lasting changes. C’mon now, celebrate non scale victories with me now!
Victories You Can See
Did you know there is more than one type of NSV? My non scale victories list has them all!
Your success might not always be visible to you, but other people can see the healthy changes you’ve made.
However, you might look and the mirror and think, “Dang, my arms are looking good!” (Or something similar.) That, my friend, is a victory!
There are many small victories you and the people around you can see, so let yourself enjoy those things. They’ll help boost your confidence and motivate you to keep going.
- 15 Small Changes to Make If You Want to Lose Weight
- How to Make Money Online As A Personal Trainer
- How To Stay Healthy As A Blogger
My favorite visible victory is the “pump” that my muscles get after a weight-training session. I love to see the muscle tone of my arms and back after a good workout. Don’t you?
Victories You Can Feel
Not every victory is going to be reflected in your outward appearance. If you feel better, that’s a huge victory!
Plus, don’t forget that your energy and sleep may improve. Your blood pressure, cholesterol levels, and resting heart rate might improve, too.
These might be things that you feel or not!
But if you’re in tune with your body and you take time to appreciate the changes you’ve made, you’re likely to feel different. (For example, after working on my core using my Restore The Core program, I feel back pain relief daily.)
These types of wins are easy to miss. If you don’t have the right mental attitude, or if you have a negative perception of yourself, try to fix that! You’ll see more and more victories if you do!
If you’re feeling more positive and happy, you can celebrate a serious victory! (Thank you, endorphins!) But for a lot of us, exercise and healthy eating will go a lot further than short-term happiness.
You may notice more confidence, less anxiety, less depression, a stronger willpower, and more. You may notice more positive thoughts, too.
As you can see, there are a lot of things to celebrate as you make healthy changes. They aren’t limited to the numbers you see on the scale! So in case you needed some reminders or a new perspective on things, I’ve listed a bunch of NSVs.
Take a look! Hopefully, they’ll inspire you to appreciate your own victories.
Psst! This list is meant to help you start appreciating your weight loss progress. As you pave your own way, you’ll have your own victories. Don’t be discouraged if you can’t mark all of these things off of your list just yet – each person has a unique journey and unique goals!
Let yourself enjoy your own victories and remember that others might be making progress in their own ways, too.
Onto my non scale victories list!
52 Examples of Non-Scale Victories You Can Celebrate Now
- Jeans that are too loose. (Having to get a new pair of jeans!)
- Compliments from others.
- No more rolls under your bra.
- Toned arms. (AKA improved body composition.)
- Increasing your weight during a squat or other weight-lifting exercise.
- Improved energy levels.
- Fewer cravings.
- More self-control.
- Being able to run a mile without stopping.
- Relieved joint pain.
- Balanced hormones.
- Lower liver enzymes.
- Lower “bad” cholesterol.
- Being able to do a full unassisted pull-up.
- Better sleep / reduced sleep apnea.
- Waking up refreshed instead of groggy.
- The doctor’s “okay” to eliminate a medication.
- Running your first 5k.
- Smaller body measurements or reduced body fat. (using a measuring tape).
- Shinier hair.
- Clearer skin.
- Decreased risk of heart disease or high blood pressure.
- Shaving time off of your mile.
- More room between you and the steering wheel.
- Feeling more confident.
- Better or more stable mood.
- Increased productivity.
- Lower blood pressure.
- Not feeling winded after going up a flight of stairs.
- Clothes not pinching anymore.
- Having to cinch your belt a hole tighter.
- Stabilized blood sugar levels.
- Sticking to regular exercise (consistency).
- Increased energy levels throughout the day.
- Improved quality of sleep and waking up feeling refreshed.
- Increased strength and endurance during workouts.
- Improved flexibility and range of motion.
- Clothes fitting better or needing to buy a smaller size.
- Increased confidence and improved self-esteem.
- Feeling happier and more content with life.
- Reduced stress levels and improved ability to manage stress.
- Improved mental clarity and focus.
- Increased productivity and ability to stay organized.
- Improved digestion and reduced digestive discomfort.
- Developing healthier eating habits and making better food choices.
- Cravings for healthy foods.
- Increased knowledge and understanding of nutrition and wellness.
- Improved blood pressure or other health markers.
- Feeling more comfortable and at ease in social situations.
- Increased resilience and ability to bounce back from setbacks.
- Developing a more positive relationship with food and body image.
- Stronger immune system/shorter sick time.
That’s a lot of stuff to celebrate, right? Little things matter, folks! Now don’t forget to celebrate your small life changes!
Celebrating your successes in any area of life can lead to a more positive outlook. This, I believe, can totally change where your life is headed and how far you’ll go – and that’s a big deal.
When it comes to weight loss, however, I believe that it’s KEY to staying on track to good health.
So celebrate even the smallest of victories and you’ll be encouraged to keep going.
I hope this list of NSVs helps you, but you’re already on the right track!
Here are a few ideas on how to celebrate your victories and reward your hard work:
- Buy a new outfit
- Invest in some new training shoes
- Move on to a new workout program
- Splurge on some fun new foods like the ones at KissMyKeto
- Go for a massage
- Get your hair done
- Get a new protein shake
- Go for a hike
- Get your nails done
- Set a new goal!
I highly suggest getting in the habit of celebrating your non-scale victories and any small progress with rewards that don’t include food.
You should be thinking about other things – it’s a mindset thing, trust me!
So, tell me!
What are some non-scale victories you’ve celebrated recently?
Are there NSVs that you think belong on this list that I missed? (Check out the Whole 30’s list of non-scale victories, too!)
Tell me about them below by leaving a comment!
Other Posts You Might Like: