Non-Scale Victories: Why They Matter and the Number on the Scale Doesn't!
Time for a mindset shift
You have been working your butt off for the last 2 weeks - you didn't snack after 8pm, you made it to the gym almost every day, you kept your carbs to a minimum...you did everything right. That is until you stepped on the scale. You are still at the same weight you were 2 weeks ago, and you are FRUSTRATED!
Does this sound familiar to you? It should, because most of us have been there at some point. You have your goal weight in mind and if it isn't moving in the right direction, you feel like a total failure. Let me tell you why you need to stop thinking this way. It is not healthy for your mind, your well-being or for your body!
Don't let the scale dictate your progress
First of all, if you are training, especially if you are adding in some strength training, you are going to build muscle. Muscle burns fat, but it also weighs more than fat. I always tell my clients this, because it is important to remember that the number on the scale does not always reflect your progress! You may be the exact same weight you were 3 weeks ago, but you lost 6 inches around your waist! That means you are losing fat, even if the scale says otherwise!
Also, what in the world does progress mean?! Progress is unique to each and every person. For one person, progress may look like adding in some type of physical activity every day for 15 minutes. For another, it could look like fitting into their pre-baby jeans and feeling confident from the inside out. Maybe it looks like cooking at home every day this week. It may even look like being able to walk up a flight of stairs at work without getting winded. The point is, progress is individual and is certainly not defined by the scale.
For me, progress is improving my athletic ability (jumping higher when I play pick-up volleyball - that is just the forever, competitive athlete in me). Progress is planning ahead and cooking healthy meals at home 90% of the time. Progress is feeling confident in my own skin and not worrying about every little calorie I am consuming.
When I was going through my own battle with emotional eating and over-exercising, I would weigh myself almost daily. It was an obsession. I felt horrible unless that number was under 125. Well guess what, when that number was below 125, I still didn't feel happy or satisfied. If we go about life in this way, we will never think we are good enough. And quite frankly, that is bull!
What are your non-scale victories?
So this week, take some time and ask yourself, what are some non-scale victories I have achieved this week? It could be cooking a healthy meal for you and your kids 5 out of 7 days. It could be completing your first 5k run. Maybe you have been filling yourself up with nutritious, high-quality foods and your digestion has never been better. These are all victories that are far more important than getting down to a certain number on the scale.
If you lead an active lifestyle, eat high quality, nutritious food, take time to enjoy the small things and are being consistent, I promise you are going to look and feel amazing. Trust in the process, and if you do happen to weigh yourself and it's not the number you were expecting, do not let this discourage you. The fat loss will come, but you must maintain a positive mindset and constantly remind yourself of your non-scale victories. In fact, you should try and find 1 non-scale victory every day this week. Let it motivate you to keep you moving forward towards your goals!
I would love to hear from you! Please share some of your own non-scale victories below and let's motivate each other to continue leading a healthy, happy and amazing life! If you haven't joined my private FB community for busy professionals, please do so HERE. We would love to have you! And if you have any questions or would like to get the conversations started about your own health, I highly recommend taking the first step by scheduling your free consultation.