Non-Scale Victories To Celebrate Weight Loss
Non-scale victories 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. The number on the scale is just a snapshot of your weight at a given moment on a given day. Water weight can spike after a hard workout, a high sodium meal, or a stressful day. A truer reflection of your day-to-day progress should be measured by the following:
Energy Boost When you’re eating more nutritious food and increasing your physical activity, you’re bound to feel more energetic overall. Increased energy is one of the main benefits of adopting a healthier, more active lifestyle.
How your clothes fit. Your clothes may let you know your weight is changing before the scale does. If your clothes are feeling more comfortable than they used to, your efforts are very likely paying off. A 2017 study showed that nearly 77 percent of women and 36 percent of men wanted to lose weight in order to look better and feel more comfortable in their clothes.
Quality of sleep A 2018 study found that people who lost around 15 pounds also improved the quality of their sleep. Research suggests that losing belly fat has a particularly positive impact on sleep quality.
Fitness milestones. Fitness has many mental & physical health benefits. If you’re moving more, you’ll probably notice changes in your fitness levels the longer you stick with it. More reps, heavier weights, and longer exercise sessions indicate that you’re moving in the right direction. We recommend that you increase the intensity and duration of your workouts gradually. The goal should be to build up your fitness levels so you’re able to do 30 minutes of daily physical activity at least 5 times a week. Combining cardio with strength training is strongly recommended for weight loss.
Mental clarity Studies have shown that weight loss is associated with better memory, increased attention span, and faster mental processing. Positive health changes are shown to help your brain to function better.
Reduction In Inches Exercising, especially strength training can drastically change your measurements. One important number to track is waist circumference. According to a 2020 study, losing inches around your middle can reduce your risk of life threatening cardiovascular diseases.
Skin improvements Healthy nutrition and regular exercise improve the health of your whole body. But research shows that eating lots of fruits and vegetables may produce benefits that show up on your skin. A diet full of fruits and vegetables high in antioxidants can help prevent DNA damage and encourage faster cellular repair.
Decrease in pain and inflammation. Losing weight reduces the stress on the joints in your body. If your weight is 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. Losing weight and staying active may also reduce your risk of osteoarthritis.
Improved mood. According to a 2015 study, 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.
Improved Medical Markers 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.
A study 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.
The Bottom Line When you notice and celebrate your many non-scale victories, you’re more likely to stay motivated in a long-term journey to a healthier life.
So look around. Notice the inner and outer changes you’ve made. Appreciate the effort you’ve invested in becoming healthier. Don’t give up! You’re on the right track!
