I went to the springs with some friends this past weekend. We went to the river where you literally just float on a tube for 2-3 hours, with no phone or ability to do anything outside of being in the water. To say it was soul-nourishing and beyond relaxing is an understatement. It was everything my mind, body, and being needed. Once I got home, I was showering and realized that not one time on that tube did I think about my body. I didn’t compare myself to anyone else. I didn’t think about what my body looked like or how others are perceiving me. I was simply existing in my body, enjoying the moment. And that to me, is growth.

I used to base my ability to have fun on what the scale told me when I woke up. Would I go through the day hungry? Would I go through the day thinking about how other people may view me? Would I go through the day focused on how much I’m flexing and contorting every part of my body so I could look thinner, stronger, and different? Or would I go through the day just existing? When you start living intuitively, you stop thinking about the scale and start celebrating every time you show up in the present. You celebrate what your body is doing for you. You celebrate how capable you are. You celebrate life…the real kind, where you feel ALIVE in your skin. And that’s what I felt this past weekend. ALIVE in my skin. That is magical. So how can we shift away from the scale and process non-scale victories?

What Are Non-Scale Victories?

Non-scale victories (NSVs) are the achievements and milestones that occur on the path to improved health and well-being but are not directly related to changes in body weight. They can be emotional, physical, or behavioral changes that reflect progress in our overall health and lifestyle. The beauty of NSVs lies in their diversity, as they differ from person to person. What might be a significant NSV for one individual could be entirely different for another. It’s essential to remember that health and well-being go beyond the scale. The journey towards a healthier lifestyle isn’t about reaching a specific weight or fitting into a certain dress size. Instead, it’s a path of self-discovery and personal growth, marked by countless non-scale victories that deserve recognition and celebration.

Non-Scale Victories are important because they teach you how to be proud of the body that you’re in while leaning into the present moment. It takes away the need for a number to be exact, as numbers will always fluctuate. Focusing on NSVs helps maintain motivation throughout the journey. Celebrating achievements, no matter how small, keeps us positive and committed to our goals. It helps you understand and see that everything you’re working for is paying off. The scale isn’t a fair representation of growth, especially as everyones goals drastically differ. Focusing on and celebrating all wins will aid in motivation and positivity throughout your self-empowerment journey, making it easier to want to continue on with your goals. Non-scale victories encourage a long-term perspective on health and wellness, shifting the focus from quick fixes to sustainable improvements.

How The Scale Hurts

Focusing solely on the scale and the number can have significant impacts on body image and confidence, often leading to negative outcomes. Placing too much importance on the number on the scale may lead to an unhealthy obsession with appearance. This can result in excessive dieting, extreme exercise, and other harmful behaviors to achieve a specific weight goal, regardless of the overall impact on health. Relying on the scale for self-worth can lead to self-esteem that fluctuates based on daily weight changes. This constant emotional rollercoaster can take a toll on mental health and overall confidence.

Constantly comparing one’s weight to others can lead to feelings of inadequacy and social pressure to meet certain beauty standards. This can perpetuate a cycle of self-criticism and comparison that negatively impacts body image and self-confidence. However, your body is meant to be at the same place as others. It’s different than those around you and setting unrealistic weight goals can be discouraging and may lead to disappointment if they are not achieved in the desired timeframe. This can further damage self-esteem and body image. It disconnects you from those around you because you’re too busy comparing rather than finding love and connection within.

Focusing on the scale may create a narrow view of what it means to be healthy or attractive. If the number on the scale becomes the sole measure of success, individuals may start to feel dissatisfied with their bodies, even when they are making progress in other aspects of their health. An obsession with weight and the number on the scale can contribute to disordered eating patterns, such as restrictive diets or binge eating. These behaviors are not only harmful physically but can also lead to a negative body image and reduced confidence. When the number is what matters, health takes a backseat and external validation becomes the driving force in your life.

Celebrate What Feels Good

Instead of fixating on a specific weight or dress size, set non-scale goals that focus on improvements in your overall health and well-being. These goals could include running a certain distance, trying a new physical activity, meditating daily, or incorporating more fruits and vegetables into your diet. Pay attention to other health indicators beyond weight. These indicators are more meaningful measures of health and progress. When you focus on and celebrate the progress you are experiencing, you’ll notice a shift in attitude, energy, and confidence. Acknowledge that progress is not always linear, and setbacks are a natural part of any journey. Celebrate every step forward and use challenges as opportunities to learn and grow.

By shifting your focus from the scale to what feels good, you can cultivate a healthier and more positive relationship with your body and overall well-being. Embrace the journey of self-improvement, celebrate your non-scale victories, and remember that your worth and progress extend far beyond any number on the scale. Your health and happiness are worth celebrating every step of the way.