Non-Scale Victories on Weight Loss Journey

What are Non-Scale Victories?

Non-scale victories (NSVs) are the little gains that occur when we are trying to lose weight. They are very important because it’s not just the number on the scale that really matters – it is how we feel about ourselves. Bear this in mind whenever you feel discouraged because the scale does not seem to budge! You are still on the right track!

Do you get on the scale every morning? What about after every meal, before going to bed, and any time you have the chance during the day? Surely, the scale is a good tool for measuring weight loss, but you are likely to miss out on non-scale victories if you only concentrate on the number on the scale.

It’s true that the scale can provide motivation and accountability when trying to shed weight. However, it is not the only indicator of a person’s health and progress while trying to lose. There are several other factors that can indicate health gains and progress that may not reflect on the scale.

Focusing solely on the number on the scale can sometimes make you discouraged if the number doesn’t align with your expectations. There are many possible reasons for this:

  • Muscle is denser than fat
  • You may have bloat
  • Sodium can make your retain water
  • Your monthly cycle (if you’re a woman) can impact your weight

Non-scale victories (NSVs) are little health gains that come from small lifestyle changes. You may not notice them if you are only fixated on the scale as a tool for measuring your weight loss success. While the number on the scale may reflect your weight at a particular time of the day, the journey to healthy living cannot be limited to a single time-frame. For a more accurate picture of your weight loss progress, it’s important to recognize the health and body composition improvements you are experiencing on a daily basis.

The road to weight loss is not always straightforward, and there are many challenges on the way. Since we are all different, it would be unwise to compare your weight loss journey with that of other people. We advise that you see weight loss as one of the benefits of making healthy lifestyle changes but not as the only goal. When you cultivate healthy dietary habits, you are laying the foundations for long-term success, which should be your main objective.

First of all, a person’s weight typically fluctuates over the course of the day depending on several factors, including hydration level and bathroom patterns. Therefore, the scale does not always reflect true changes in the percentage of body fat. As you are losing fat, you may also be gaining lean muscle mass, and the number on the scale won’t indicate that.

When you have non-scale victories showing that you’re making progress (even if the scale is not budging), it would be easier to separate success, failure, self-worth, and other emotions associated with the scale. Non-scale victories (NSVs) can help us change our focus from the numerical values of how we view our bodies to finding actual value in our bodies. These are important things that should be celebrated since they imply you are making progress toward your goals, no matter what is shown on the scale.

The Importance of Non-Scale Victories

Below are five advantages of celebrating non-scale victories:

  • It boasts your motivation
  • You are less likely to become discouraged or frustrated if the scale does not move
  • It helps you achieve holistic health goals and makes your weight loss journey more three-dimensional
  • You will become more aware of what’s occurring to your body as your overall health improves
  • It can have a significant impact (though not directly) on your weight loss goals

Taking note of our non-scale victories helps us remember that the journey is not only about shedding or maintaining weight but also about developing healthy habits and improving how we feel about ourselves and what we are able to do.

When the number on the scale is not what you had hoped, thinking about your non-scale victories (NSVs) can help you notice progress in your weight loss journey and motivate you to move ahead.

NSVs are the real rewards of your hard work.

The number on the scale is more like an added bonus.

While weight tracking is a crucial part of a weight loss program, recognizing your progress in other areas can help you stay upbeat and optimistic.

Non-Scale Victories 

Here are some examples of non-scale victories (NSVs):

  1. Your clothes fit better than you used to do
  2. You can do more of the things you like to do
  3. Your energy level increases
  4. You have better sleep
  5. Your skin looks better
  6. Your mind becomes sharper
  7. You experience less pain and discomfort
  8. Reduced inflammation
  9. Medical biomarkers are improving, or there’s a lower need for medications
  10. You save more money
  11. Keeping food cravings in check
  12. Developing healthy habits
  13. Getting more compliments
  14. Having better digestion
  15. Improved self-confidence
  16. Eating healthier food
  17. Shopping for new clothes
  18. Losing fat from certain areas of the body like the waist, hips, or thighs
  19. Ability to engage in physical activities
  20. Living a happier life


In essence, there are several factors that contribute to our body weight and general health. So, you may be burning fat while the number on the scale remains the same or even increases.

You can have health improvements, regardless of the number on the scale. Therefore, you should not use the number on the scale to judge your weight loss progress (or worth).

Shifting your focus from the scale and concentrating on your wins can impact your weight loss journey. There is more to healthy lifestyle changes than numbers. You might start noticing changes when you begin to acknowledge and celebrate your non-scale victories. Paying attention to your non-scale victories keeps you motivated in your journey to healthier living in the long term.

So, take a moment to look around. Consider all the inner and outer changes you’ve made. Take pride in every little effort you have put toward a healthier lifestyle. And don’t stop.

Concentrate on the positive changes you have made in recent years that have nothing to do with the scale.

Keeping a positive mindset and celebrating your little victories can result in major breakthroughs in your weight loss journey.

Figure out your non-scale victories. Determine three habits you have developed, experiences you have had, or changes you have noticed in your body (that are unrelated to the scale) in the last couple of months.

Notice the impact of these changes on your life. Perhaps, new dinner recipes helped you learn to enjoy new veggies and increase your confidence in the kitchen.

Bear in mind that the scale cannot reveal all the positive shifts that are happening during a weight loss journey. So, allow these non-scale victories to keep you motivated and inspire you to become a healthier, better version of yourself from this moment onward!

Enjoy every little success that you have. Take note of how it feels to celebrate non-scale victories. Is it the same as when you are focused on the scale?

Write down your NSVs in your Weekly Check-In!

If you need more tips or have any queries regarding healthy weight loss, our coaches are more than happy to help. Set up a Free consultation here.

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