Sometimes, the scales are not our friend. It’s all too easy to get hung up on what they say each week, and it can be distressing when things aren’t going the way you’d hoped. When that happens, try not to take it to heart – there’s a whole lot more to weight loss than just the reading you get at one specific time.

Weight loss isn’t linear, which can be a hard thing to wrap your head around. That’s why you should focus on your non-scale victories as well as keeping a log of your weight. Keep a list on your phone or in a notebook and make a note of them when you notice them, so you can go back for a hit of motivation when you need it.

What are non-scale victories?

Non-scale victories (NSVs) are anything positive you notice about your weight loss – but as the name suggests, we’re not talking the number on the scales. Here are some examples of NSVs:

Measurements

A soft tape measure is a handy bit of kit for checking your weight loss progress. Take regular measurements of the same parts of your body: hips, waist, chest, thighs. You’ll soon see the inches falling away as you lose weight.

Photos

Take regular, full-length photos. You’re probably not going to feel comfortable taking them or looking at them, but no one has to see them but you, and sometimes we only see how much we’ve changed when looking back at photos.

Clothing

Pick a non-stretchy, structured item of clothing like jeans or a shirt and try it on once a month. As your body shape changes, you’ll notice how it feels (and looks) different on you.

Mood and energy

Eating better often leads to an increase in energy, as you’re fuelling your body with what it needs to flourish. Losing weight can also help with your sleep quality too, especially if you snore or have sleep apnoea.

Your mood may improve too, thanks to the feel-good hormones released when you get active, plus the sense of accomplishment when you start hitting your weight loss goals.

Fitness

Your strength, flexibility and endurance will get better and better the more you move. Make a note of your workouts, and you’ll soon see how something you found difficult in week 1 is a breeze by week 12.

Ease of movement

Losing weight is good news for your joints, which will start to move more freely and won’t ache as much. This is often a big one for guys losing weight, so if you notice your knees aren’t aching at the end of a long day as much as they were before, that’s a huge deal!

Everyday tasks

As you lose weight and your fitness improves, you’ll find that doing things like housework, climbing the stairs, and carrying shopping all become easier.

Comfortable digestion

Gone are the days of seemingly never-ending bloating and gas. Good food moves through your body better, and you’ll feel much better because of it.

Improved medical markers

Losing even a small amount of weight can help improve many medical markers, like your blood pressure, cholesterol levels, and glucose levels. Each step you take towards losing weight is a positive step towards lowering your risk of developing serious health conditions.

All these improvements to your health and wellbeing are something to celebrate but try not to fall into the trap of rewarding yourself with food. Instead, reward yourself with:

  • Playing your favourite video game, or treating yourself to a new one you’ve had your eye on
  • Binge-watching your favourite show
  • Meeting up with a friend for a coffee
  • Reading a good new book
  • Meditating
  • Listening to your favourite music
  • Going to the cinema

Whatever you choose is up to you. Have fun but remember not to go too nuts – you’ve still got weight to lose, after all!