Success Beyond the Scale: Non-Scale Victories That Will Motivate Your Weight Management Journey
At Beyondbmi, we often discuss the importance of health improvements in your weight management journey. We tend to become solely focused on the number on the scale and consider weight loss as the ultimate goal. However, when our focus is too narrow, only considering the number on the scale, we can easily fall into the trap of judging our success or failure solely based on this metric. A narrow mindset may harm our physical and mental health, putting extra pressure on us that can hinder our progress. In reality, health gain matters just as much, if not more, in your weight management journey, and by improving your overall health, you'll likely see some weight loss as a side effect.
You may have experienced rapid weight loss in the past, following the latest crash diets or extreme exercise regimes. These methods promise quick weight loss at all costs, often making us obsessed with counting calories, avoiding entire food groups, or forcing us to change our lives around for the time being. They don’t consider our individual health history, unique biology and lifestyle, so as soon as we get back to normal, weight regain is almost guaranteed. What's worse, they can also lead to nutrient deficiencies, muscle loss, a weakened immune system, and mental and emotional exhaustion, resulting in burnout and a sense of failure.
To avoid previous pitfalls, it’s crucial to shift our mindset and understand why gaining health is an important aspect in progress, giving you a new and stronger approach to successfully managing your weight in the future.
The Benefits Of Focusing On Health
It helps to make better choices
When you focus on your health rather than a goal weight, you may find that you make better choices overall. Instead of feeling like you have to restrict calories, you may instead focus on choosing nutrient-rich foods that support your body's health. You may also find yourself getting more active and staying that way. As a result, you will likely see improvements in your mood, energy, and sleep quality.
It helps to create a positive relationship with our body
It can be easy to fall into the trap of constantly criticising ourselves and feeling guilty or ashamed when we don't meet certain weight loss goals. But, focusing on health gain rather than weight loss allows us to remove the pressure of a single metric making or breaking our progress and appreciate and respect our body for what it can do and how it makes us feel.
It improves self-esteem and body image
Focusing on health gain makes us less likely to compare ourselves to others or judge ourselves based on weight. Instead, we can focus on our progress and the positive changes we make in our lives.
It enables sustainable changes
Weight loss is often challenging to sustain in the long term. Focusing on health gain makes us more likely to adopt and maintain healthy habits that support weight management. The emphasis on overall health and well-being provides a sustainable foundation for maintaining a healthy weight over time.
It improves our quality of life
By prioritising health gain, we can experience enhanced energy levels, improved mobility, better sleep, and increased overall satisfaction with our physical and mental well-being. This contributes to a higher quality of life and a sense of well-being beyond just weight reduction.
Wins Beyond The Scale
There are several ways to measure progress beyond the scale. Consider the following non-scale victories:
Increased energy: Feeling more energised throughout the day, having improved stamina, and experiencing reduced fatigue can be a significant win. It indicates that your body is becoming more efficient and that your overall health is improving.
Clothing fit: Noticing that your clothes fit better or that you need to go downsize is a tangible way to show progress. It reflects positive changes in body composition and a reduction in body fat, regardless of the number on the scale.
Improved fitness and strength: Being able to perform physical activities with more ease, such as climbing stairs without getting winded, running a longer distance, or lifting heavier weights, demonstrates improved fitness and strength. These highlight your progress in building a healthier, stronger body.
Reduced pains and aches: Improvements in your health can also reduce body aches and pains. If you've been dealing with joint pain or a limited range of motion, you may find that these issues improve as you get healthier.
Enhanced mood and mental well-being: Experiencing improved mood, reduced stress levels, better concentration, and increased overall mental well-being are important markers of progress. Regular exercise and healthy lifestyle changes positively impact mental health and can contribute to a greater sense of happiness and well-being.
Better sleep quality: Noticing improvements in sleep quality, such as falling asleep faster, sleeping more soundly, and waking up feeling more refreshed, can make a lot of difference in our daily lives. Adequate sleep is crucial for overall health and weight management.
Health markers: Positive changes in health markers, such as improved blood pressure, reduced cholesterol levels, or better blood sugar control, are significant health markers to improve. These changes indicate improvements in overall health and a reduced risk of chronic diseases.
Increased confidence and body image: Feeling more confident in your body, having a positive body image, and developing a healthier relationship with food and exercise are wins that go beyond numbers. Embracing your body and appreciating its capabilities are vital to a successful weight management journey.
Improved digestion and gut health: Experiencing fewer digestive issues, such as reduced bloating, improved regularity, and better gut health, can be a notable improvement. It indicates that your diet and lifestyle changes positively impact your digestive system.
Positive habits: Adopting and maintaining healthy habits, such as regular exercise, mindful eating, staying hydrated, and prioritising self-care, are non-scale victories in themselves. These habits contribute to long-term success and a sustainable approach to weight management.
Remember, non-scale wins are personal and unique to each individual and progress is not always linear. It's important to be patient and stay consistent with your healthy habits, even when the scale doesn't move. Celebrate every accomplishment along your weight management journey as they signify positive changes in your overall health, well-being, and lifestyle.
