When it comes to fitness and fat loss, most people default to one marker of success: the scale. But here’s the thing—your body is a complex machine, and that number is just one tiny data point. If you’re not paying attention to non-scale victories, you’re missing out on the bigger picture of your progress.
Week 7: Non-Scale victories and tracking progress
In Week 7 of your fitness journey, we’re diving into the art of tracking progress beyond the scale and staying motivated, even through those dreaded plateaus.
Why the Scale Isn’t the Whole Story
Let’s address the elephant in the room: the scale. It can feel like the ultimate judge, jury, and executioner of your fitness efforts. But the truth is, weight fluctuates for a million reasons—hormones, water retention, stress, last night’s salty dinner (hello, tacos). And while the scale can give you some insight, it doesn’t tell you the full story.
This is where non-scale victories (NSVs) come in. These wins give you a clear picture of how your body is changing, even when the scale is stubborn. NSVs include:
- How your clothes fit.
- Progress photos showing definition in places you never thought possible.
- Strength gains—like finally nailing that bodyweight push-up.
- Improved energy levels and better sleep.
When you expand your definition of progress, it’s easier to stay motivated and keep showing up, even when the numbers on the scale seem stuck.
Tools for Tracking non-scale victories-AKA the MVP of progress
So how do you track non-scale victories effectively? Let’s break it down.
1. Take Photos Like a Pro
Progress photos are one of the most powerful tools you can use. Why? Because they don’t lie. Unlike the scale, they show the actual changes in your body—muscle tone, posture, and even your confidence.
Tips for Better Progress Photos:
- Take photos in the same spot, with the same lighting, at the same time of day.
- Wear the same outfit (or similar), like fitted workout gear or a sports bra and shorts.
- Snap shots from the front, side, and back.
While it might feel awkward at first, trust me—future you will thank you when you see those side-by-sides.
2. Measurements Matter for non-scale victories
If you’ve been working hard in the gym and in the kitchen, your body composition is likely changing. Measurements can reveal the inches lost in your waist, hips, thighs, and arms—progress that the scale can’t capture.
How to Measure Accurately:
- Use a flexible tape measure (the fabric kind, not the one from your toolbox).
- Measure key areas: chest, waist, hips, thighs, and arms.
- Track your measurements every 2-4 weeks.
Seeing those numbers shrink (or grow, if you’re building glutes!) is a major confidence boost.
3. Track Your Strength Gains
One of the most underrated non-scale victories is performance. Maybe you’re lifting heavier, running faster, or simply moving better during your workouts. These changes show that your hard work is paying off.
Performance Metrics to Watch:
- How much weight you’re lifting.
- The number of reps you can do.
- Improved endurance or faster recovery.
Tracking your performance not only shows progress but also reminds you of the “why” behind your goals—becoming a stronger, healthier version of yourself.
Staying Motivated Through Scale and non scale Plateaus (non scale victory kryptonite)
Even with all these wins, you’ll probably hit a plateau at some point. It’s frustrating, yes, but it’s also a normal part of the process. The key is to shift your focus and find ways to keep pushing forward.
1. Celebrate the Wins You’ve Earned
One of the best ways to stay motivated is to celebrate your non-scale victories. Maybe your favorite jeans fit again, or you hit a new PR in the gym. These wins are worth celebrating!
Ideas for Celebrating Progress:
- Treat yourself to new workout gear.
- Plan a fun family activity, like a hike or a dance-off in the living room.
- Reward yourself with something non-food-related, like a massage or a new book.
These small celebrations reinforce the habit of progress and keep you excited to continue.
2. Focus on the Process, Not Just the Outcome
It’s easy to get caught up in the end goal—whether it’s losing 20 pounds, running a 5K, or seeing those abs pop. But staying motivated comes from loving the process.
When you focus on what you can control—like hitting your protein goals, lifting heavier, or walking 10,000 steps—you’ll stay on track even when results feel slow.
3. Revisit Your Why
On tough days, go back to your “why.” Why did you start this journey? Maybe it’s to have more energy for your kids, feel strong and confident, or improve your overall health. Keeping that “why” front and center can reignite your motivation when it starts to waver.
4. Adjust When Necessary
Sometimes, hitting a plateau means it’s time to adjust your approach. This could mean tweaking your calorie intake, trying a new workout routine, or focusing on recovery and sleep. Plateaus are just your body’s way of saying, “Hey, I’ve adapted! Let’s shake things up.”
Embrace Non-Scale Victories for Long-Term Success
In the end, fitness is about so much more than a number on a scale. It’s about becoming stronger, more confident, and more capable in your everyday life. When you start tracking non-scale victories, you’ll see just how far you’ve come—and that’s the kind of progress that sticks.
So, grab your tape measure, snap those photos, and celebrate every single win. Your journey is uniquely yours, and every step forward (no matter how small) is worth recognizing.
Remember: the scale is just a tool—it doesn’t define your worth, your effort, or your results. Keep focusing on those non-scale victories, and you’ll stay motivated to crush your goals week after week.
Ready to start your non scale victories with confidence and a clear cut game plan? Hiring a coach can save you time, money, and tears!!!
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