You’ll undoubtedly go through a lot of ups and downs when trying to lose weight. Probably one of those lows? When the scale’s steadily-diminishing digits abruptly come to a stop.
Even if you do everything in your power to drop the pounds, sometimes it’s impossible to dodge the dreaded weight-loss plateau.
when you experience a temporary standstill with your scale, it may just be that “your body is in a phase where it needs to maintain your current weight,” Dr. Gonsahn-Bollie says.
The problem is, many people mistake this pause in losing pounds to mean they’re doing something wrong. “During the weight-loss plateau, if the scale is the only data you’re using, you may misinterpret the unbudging numbers as a sign you’re not on the right track,” Dr. Gonsahn-Bollie says.
But that’s simply not the case. “The scale is just one form of data,” Dr. Gonsahn-Bollie says. And there are many other accurate indicators that don’t involve a number on the scale — known as non-scale victories (NSVs) — you should be tracking.
To adopt healthier food and exercise routines, one must be creative, courageous, and persistent. It might frequently be too restrictive to keep you motivated for very long to concentrate just on your weight as indicated by the scale.
How then do you develop the ability to rejoice in those non-scale successes that boost your morale, motivate you to keep going, and reveal outcomes that go beyond weight?
Here, Dr. Gonsahn-Bollie shares the NSVs to keep an eye out for — and celebrate — on your weight-loss journey, even if your scale hasn’t gotten the memo yet.
What exactly are non-scale victories?
Non-scale victories, also known as NSVs, are health improvements that result from small life changes. They may go unnoticed if you’re only focused on the scale as a measure of your success.
A bathroom scale shows a number — a snapshot of your weight at a given moment on a given day. But the journey to a healthier life can’t be reduced to a single frame so easily.
You can create a truer picture of your progress by recognizing the many improvements you’re experiencing day to day.
1. Your Clothes Fit Better
When the number on the scale is stalling, your clothes can offer a clue to your weight-loss progress.
“Your clothes fitting better can signify early weight loss or muscle toning,” Dr. Gonsahn-Bollie says. “People often don’t measure the size (‘circumference’) of their waist, thighs, arms, etc., but as your body transforms during your weight-loss journey, your clothes may fit better because you’ve lost inches rather than pounds,” she explains.
2. You Feel Stronger
Lifting heavier at the gym? Increased strength is another telltale sign you’re on the right track toward your weight-loss goals.
“If you are starting new fitness training, you may increase muscle mass while losing water and fat weight,” Dr. Gonsahn-Bollie says. “Initially, the scale may not change or may even go up slightly,” as lean muscle weighs more than fat, she says.
But trust in the process: Building muscle — which helps you burn more calories at rest — and strength are both stellar signposts on the path to losing pounds.
3. You’ve Stopped Snoring
If you’ve transformed from a wood-saw snorer to a silent sleeper, your efforts to drop pounds could be paying off.
That’s because snoring can be a sign of obstructive sleep apnea (OSA) — a sleep disorder characterized by breathing that repeatedly stops and starts — and OSA is commonly correlated to increased weight around the neck, Dr. Gonsahn-Bollie says.
“Even a slight change in weight in this area could help with your snoring,” she says.
4. You Have More Energy
More pep in your step is a surefire signal of your progress even if the pounds have yet to come off.
“Carrying extra physical weight has many causes — physically, emotionally and even spiritually,” — and it can weigh you down (literally), draining your energy, Dr. Gonsahn-Bollie says.
“As you shift your focus to prioritizing your wellness, choosing foods that fuel your body with nourishment and getting better sleep, you will usually feel more energetic,” she explains.
And an increase in energy may manifest in many areas of your life, from a livelier libido to greater endurance during cardio workouts, she adds.
5. Your Heart Is Healthier
Improved metabolic markers like better blood pressure or cholesterol levels — which play a significant role in your heart health — should be celebrated as victories on your road to weight loss (and a longer, healthier life), Dr. Gonsahn-Bollie says.
So, while you may not see a substantial shift in the scale, “even as little as a 5 percent change in your body weight can improve these numbers,” she says.
6. Your Blood Sugar Is Better Managed
If you need proof of your persistence on the path to weight loss, look no further than your blood sugar. Stable glucose levels are major markers of progress.
Here’s why: “Since fat is hormonally active, your blood sugar can be difficult to regulate when you have extra body fat,” Dr. Gonsahn-Bollie says. And “blood sugar regulation can be especially difficult for people with insulin resistance,” she adds.
“As you start making positive lifestyle changes on your weight-loss journey, your blood sugar may improve even before the scale changes significantly,” Dr. Gonsahn-Bollie says.
You might even find that you can manage your blood sugar through diet and exercise and no longer need to take medication.
7. You Like the Way You Look
When you start liking what you see in the mirror — now that’s something to celebrate.
“Confidence isn’t a number on the scale,” Dr. Gonsahn-Bollie says. It comes from within.
“Choosing to embrace your positive physical features before the scale changes can be a game-changer on your weight-loss journey,” Dr. Gonsahn-Bollie says.
She recommends writing down compliments about yourself every day and transforming them into positive affirmations. For example:
- I am thankful for my strength.
- I love and accept my body just as it is today.
- My body is a gift. I will treat it with love and respect.
8. Your Mental Health Is Improving
A better mood is another amazing marker that the scale can’t measure.
While everyone’s weight-loss plan is unique, a healthy one often involves a combination of exercising regularly, eating nourishing foods and prioritizing sleep. And all these strategies can help slash stress levels and improve mental health conditions such as mild/moderate generalized anxiety disorder and major depression, Dr. Gonsahn-Bollie says.
Plus, “it can be very empowering to take control of your health by starting a weight-loss and wellness journey,” Dr. Gonsahn-Bollie adds. And this feeling of empowerment can enhance your mental health too.
9. Your coping mechanisms are healthier
When people are stressed by illness, conflict, loss, or trauma, about 80 percentTrusted Source change their eating patterns. Roughly 40 percent increase the amount they eat while the other 40 percent decrease the amount.
Stress eating, sometimes called emotional eating, has been linked to the release of dopamine, a chemical associated with reward centers in your brain. The eat-reward connection may be part of the reason why stress eating becomes a habit.
If you’ve noticed that you don’t use food to cope with stress like you may have in the past, this is a victory worth celebrating. You may have retrained yourself to use healthier stress management techniques like exercise or mindfulness.
10. You’re in less 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 studyTrusted Source, losing weight and staying active may reduce your risk of osteoarthritis, too.
11. Your mood is improved
Another non-scale victory may be an improvement in your mood.
According to a 2015 studyTrusted Source, 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.
12. Your medical markers are getting better
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 studyTrusted Source 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.
13. You have new sources of 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.
14. Your plate is a thing of beauty
If you’re eating more fruits and vegetables, your plate is probably bursting with color. Red peppers, leafy greens, deep orange sweet potatoes — colors so bright and bold you may feel compelled to join the millions who photograph their food before diving in.
Take advice from the pros: Adjust the lighting, simplify the background, add tasteful accessories, and choose a dramatic angle to accentuate your beautiful and healthy meal.
15. Your wallet doesn’t miss the drive-thru
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 bottom line
Many people see weight loss as a health objective. While occasionally checking your weight on a scale is acceptable, it’s not the sole way to gauge your achievement.
You’re more likely to maintain your motivation in a long-term path toward a healthier life when you recognize and appreciate your many non-scale accomplishments.
So, take a look around. Take note of your internal and external transformations. Appreciate the effort you’ve put out to improve your health. and carry on.