As part of your 2020 New Year’s resolution, you’re trying to lose body fat, gain muscle, or work towards some type of body composition goal.
You’ve been weighing yourself regularly, hoping for that number to change and you’re starting to feel frustrated with the lack of progress. I’ve been there.
Sometimes the scale just doesn’t move the way we want it to. But that doesn’t actually mean you aren’t progressing. There is more to life than the numbers on the scale.
Sometimes we get too caught up in the numbers, particularly when on a weight-loss journey, but it’s important to remember that there are several other indicators of progress. Often, these not only show you that you are in fact reducing body fat (reduced waist measurement) but also that you are absolutely killing it in your journey in other ways too.
Here are some important non-scale victories to celebrate along the way, to keep you motivated and able to recognise the progress you are making that may not be reflected on the scale.
Strength improvements
You are getting stronger, or performing your lifts better than ever.
Becoming fitter/faster
Your run time has improved, or you are getting more reps in than a few weeks ago.
More/better quality sleep
Is your new training and nutrition routine helping you get a restful, better quality sleep, or have more energy when you wake?
Better digestion from adequate fibre intake
Have you been concentrating on healthier, more nutritious, fibre-dense food choices that are helping you feel lighter and less bloated?
Improved relationship with food/less guilt
Are you making more balanced food choices and have a better relationship with food than previously?
Clearer skin from sufficient h20
Are you getting in that daily water target and noticing the physical improvements?
Clothes fitting better
Are your work pants looser, down a notch on your belt hole, or clothes fitting noticeably differently?
Improved energy levels
Is your training/nutrition programme helping you feel better, in terms of energy, optimism or maybe positivity? Maybe you are able to get through your workday with less fatigue and energy spikes and dips.
Ditching a bad habit/creating a new positive one
Have you stopped that late-night snacking, ditched the cigarettes, or implemented a new healthy habit that will benefit you long term?
Eating more fresh fruit and vegetables
Have you implemented healthier, nutrient-dense food choices?
Achieving bodyweight push-ups or pull-ups
Are you seeing improvements to your training and smashing those push-up/pull-up goals?
Lowered stress
Are you actively implementing stress-management techniques into your routine (like yoga/meditation/rest days/outdoor walks) to reduce overall stress/feelings of anxiousness?
Confidence
Are you moving through the gym and through your training sessions with more confidence and certainty? Maybe this confidence is even translating into other areas such as your social life or career?
There are so many other positives to your health and fitness journey that may not be reflected on the scale. You may be changing for the better in a range of ways, so if you’re finding that scale isn’t moving and it’s getting you down, remember to celebrate all the non-scale victories you may not have even realised you’ve achieved. Remember, there’s more to life than a number on the scale.
