If you’re dieting or exercising, you probably have a weight goal. So, it makes sense that the scale would be the best way to determine if you’re making progress. However, the scale isn’t the only way to measure success. Non-Scale Victories (NSVs) are other ways to indicate you’re making progress even if the number on the scale isn’t moving in the direction you like.
A Scale Isn’t The Best Way To Measure Success
The scale is the best way to know your weight. Unfortunately, since it’s so easy to look at one number, it’s also easy to judge your progress solely on what the scale says and forget about all your effort. So, to track it more accurately, you should only weigh yourself once a week, roughly at the same time, wearing little to no clothes.
Weighing yourself every day isn’t helpful and can frustrate you. That’s because your body weight fluctuates every day. How hydrated you are, hormone changes, and when you ate last can mask fat loss or muscle gain. Therefore, the scale isn’t the best way to measure your day-to-day progress.
As you build muscle and lose fat, you may not see changes on the scale. This can be frustrating if you’re only focusing on your weight, even though you are making progress because your body composition is changing. So, you could weigh the same as a month ago, but you’ve lost body fat and gained lean muscle mass.
The scale makes it too easy to focus on one number to measure success. The downside is that it can lead to an unhealthy obsession. When you see little to no changes in your weight, it can negatively affect your mood and self-esteem. It can also affect your motivation, as progress will never happen as fast as you want. Your body’s weight will stabilize as it adjusts to changes in your diet and routine. During these adjustments, your weight may not change or change slowly.
Non-Scale Victories
The scale is useful, but it doesn’t have the final say. Working on yourself takes time, so looking for other ways to indicate progress is better to keep you motivated. Non-Scale Victories (NSVs) highlight positive changes in your body, mental health, and quality of life. Not only are they signs of progress, but they are also motivators that keep you moving toward your goals. Let’s look at some examples of Non-Scale Victories.
While exercising, you may notice physical improvements, such as weights feeling lighter and your endurance improving. As a result, you must add weight or increase your distance or pace for your workout so it feels as effective as before.
Outside the gym, you may notice your clothes feeling more comfortable or looser or having to go a size down. Yet, the scale may not have changed that much. You may feel more energy without needing coffee or tea for a pick-me-up. That could be because you may feel more rested. Exercise helps you fall asleep more quickly and get more quality sleep.
Other changes include improved vitals, lower blood pressure, better cholesterol levels, and improved blood sugar readings. You may notice changes in your mindset as your mood improves and you feel more optimistic overall. Your inner critic may quiet down or stop talking as you experience a more positive outlook on situations and life in general.
All of these Non-Scale Victories are signs that you’re making progress, even if the scale hasn’t moved much or at all.
Tracking Your Progress
One measurement isn’t helpful. If you don’t track yourself, you can become frustrated just because of one result, such as if your weight is the same or just a bit different than the last time. You probably can’t remember what your weight was beyond that, so you judge your progress based on what the scale says.
Unfortunately, you can’t remember everything. Tracking yourself is a great way to chronicle your journey and to know if you’re making progress. It can give you a birdseye view of all your efforts. Not only will you see your progress, but you may also see early indicators of trouble.
Non-Scale Victories are signs that you’re making progress and moving in the right direction. Recognizing and celebrating them is important to acknowledge that your efforts are working regardless of what the scale says. Adding a note in your fitness journal or app on days you experience Non-Scale Victories can be motivating when you look back, comparing your past to your present self.
The Takeaway
When starting a diet or new fitness routine, you may use the scale to gauge your progress as you work toward your goals. However, your weight fluctuates daily for several reasons, so weighing yourself every day can lead to frustration. While weighing yourself weekly is recommended, you need motivation that your efforts are working. Non-Scale Victories such as increased strength and endurance, improved vital signs, more energy, and a more optimistic outlook are just some ways you know your effort is paying off regardless of what the scale says.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your weight. Also, FitTrend allows you to connect certain scales to your account to make it easier for you to track your weight automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
