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Celebrate Your Non-scale Victories

Most often than not, people feel “success” in their health and fitness journey when a certain number is reached on the scale. I admit it, I’ve been guilty of that too! We often obsessively monitor the scale and don’t take into account all the variable. True, a decrease in body weight is motivational because it’s a tangible way of seeing progress toward our fitness goal. But when a 2-pound increase from one day to the next makes us panic and think we’re failing, there’s a problem. Weight gain or loss is not the only measure of health and fitness.

Don’t get me wrong, weight control is very important for reducing one’s risk for cardiovascular disease and other hypokinetic diseases, but a recent study conducted by York University found that, regardless of body weight, fitter individuals were less likely to develop high blood sugar, blood pressure and triglycerides when compared to less-fit study participants (Do et al., 2017).

So, what are non-scale victories? Evaluate aspects of your lifestyle. Consider asking yourself questions such as:

  • How am I sleeping? Do I feel rested when I rise?
  • How is my overall energy level?
  • On a scale of 1-10, what is my perceived level of stress?
  • How often do I feel anxious or worried?
  • What activities have I done that bring me joy?
  • Are my clothes fitting me better? Do I feel more confident?
  • Can I do daily tasks, like walking up stairs, easier?

Leading a fitness lifestyle looks different for everyone, but we need to see the bigger picture and not just the one the scale provides. So go ahead and celebrate those non-scale victories, just don’t reward yourself with food!