Top 50 Non-Scale Victories to Celebrate

Do you step on the scale weekly or daily, only to be disappointed because you don’t see the number that you want? My Year of 50 Countdown for March offers Non-Scale Victories to give you motivation and ideas on how to stay on track to achieve your health and weight loss goals.
Here are my top 50 non-scale victories to celebrate:

  1. Heart rate – ability to exercise at a higher intensity
  2. Steps – increasing activity level
  3. Calories burned
  4. Overall activity – that’s why I love my Polar device as it combines all my movement, including exercise, into an overall goal that I can reach for daily.
  5. Weight lifted/pressed
  6. Class completed – I love the 30-minute Booty HIIT I just started at Give Fitness last month!
  7. Competing in a race
  8. More laps in the pool
  9. More laps around the track
  10. Making time for exercise – that’s a big one when you are time-pressed. And, who isn’t?
  11. Able to do a standard push up (only toes and hands on the floor, baby!)
  12. Able to walk or run at a faster pace
  13. Hiking a new trail
  14. Getting the sleep you need
  15. Sticking with – or starting- a meditation practice
  16. Taking the stairs with less effort
  17. Being able to easily lift luggage into the overhead bin
  18. Handling a stressful situation with grace
  19. Listening to music rather than eating to distract from stress
  20. Following through with your workout when you didn’t “feel like it”
  21. Saying no to an invitation that would impact you negatively (e.g. late night before an early meeting)
  22. Saying no to dessert when you’re not hungry and it’s not your favorite
  23. Saying no to seconds when you are satisfied
  24. Employing your back-up plan when “life happened”‘
  25. Feeling and/or seeing toned muscles
    Photo by on Unsplash
  26. Muscle soreness that tells you the workout “worked”
  27. Walking to lunch instead of driving the 2/10 of a mile
  28. Noticeable increase in afternoon energy
  29. Staying positive when confronted with someone else’s stuff
  30. Refraining from an “opportunity” to gossip
  31. Reading an inspiring book instead of zoning in front of the TV
  32. Eating veggies for a snack
  33. Being prepared with a healthy snack in your car and desk, just when you needed it
  34. Reduced pain
  35. Better balance
  36. Greater flexibility
  37. Having the confidence to go through with an activity you previously avoided
  38. Greater ease through the day
  39. More strength for daily activities
  40. Noticing the seat in an airplane feels a bit more comfortable
  41. Your belt needs to move in a notch
  42. Your rings are fitting a bit loose
  43. Something that was tight now fits better
  44. Accepting a compliment with a simple “thank you”
  45. Cooking a new healthy meal
  46. Choosing a healthier option at your favorite restaurant
  47. No longer calorie counting
  48. Asking for help (yes, that is a victory!)
  49. Enjoying shopping for clothes
  50. Having confidence in your intimate relationship

If you’re engaging in healthy behaviors and making wise choices, your body is changing at the cellular level. It has to! Learn to celebrate what’s going well and keep consistent, reminding yourself that giving up is unacceptable. Regular check-ins and re-evaluation will be necessary…just keep doing it. Your body will get to its ideal weight as you steadily implement your plan.
Enjoy food. Love life. Be you again.


3 thoughts on “Top 50 Non-Scale Victories to Celebrate”

  1. These are great! What I love most about them is that when you do one of them, it makes it so much easier to repeat. And then it becomes a habit. Can’t do all 50 at once, but I don’t think that’s what you intended. Seems like this is a check list for well-being. (Said as I’m headed to workout, which is hard to get to (20-minute drive) but always so satisfying when I’m done. I know I’ve done something good for this 70-year-old bod.)

    • I think it becomes easier to keep going when success is not solely determined by the scale. The more successful we feel then yes, the more we will keep repeating positive actions. It’s an upward cycle.


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