Non-scale victories: Don’t let the scale steal your worth.

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For long lasting health and happiness it is crucial to redefine our success and worth beyond the numbers on the scale. Non-scale victories (NSVs) offer a fresh perspective for women to cultivate a positive relationship with their bodies. Curious about how to step off the scale and embrace wellness instead?

Read on to discover a fresh perspective to finding things that are really worth celebrating on your wellness journey.

What is a non-scale victory?

 A non-scale victory (NSV) is a goal or achievement related to health, well-being, and personal growth that has nothing to do with the numbers on a bathroom scale.

They remind us to broaden our perspective on what it means to have a healthy lifestyle rather than narrowly obsessing on our body weight or appearance. They encourage us to focus on positive changes in areas such as physical fitness, mental and emotional well-being, self-confidence, and overall quality of life.

Recognizing and celebrating these small changes keep us motivated and consistently moving towards our goals. 

Why are non-scale victories important?

Non-scale victories play a pivotal role in promoting positive mental health by redirecting our focus towards things we can control rather than fixating on factors beyond our control, such as our weight.

This is especially important in midlife as natural hormonal changes can lead to shifts in body composition and weight changes for a lot of women, despite our best efforts. The psychological and emotional impact of scale obsession during menopause can be significant.

Benefits of NSV

  1. Confidence Boosting: NSVs provide tangible evidence of our ability to make positive changes in our lives. When we set achievable goals and reach them, it boosts our self-efficacy, the belief in our own competence to accomplish tasks.
  2. Reducing Anxiety: Constantly worrying about weight can lead to anxiety and stress. NSVs offer an alternative path, allowing us to concentrate on spending time on behaviors and actions that we have control over, like eating a healthier diet, exercising regularly, or managing stress through relaxation techniques.
  3. Fostering a Positive Mindset: Non-scale victories can play a crucial role in helping women give up diet culture and embrace a healthier mindset. Instead of dwelling on perceived failures related to weight or changes in appearance, we focus on our accomplishments and the progress we’ve made.
  4. Enhancing Body Image: Obsessing about weight can lead to negative body image issues. Eating disorder symptoms and body image preoccupation have been identified in increasing numbers of women over age 50. NSVs encourage us to appreciate our bodies for what they can do rather than how they look. This shift in perspective can improve body image and self-acceptance.
  5. Long-Term Satisfaction: Focusing on NSVs promotes a long-term approach to health, which can reduce the stress associated with the ups and downs of weight loss and gain. This approach promotes a greater sense of satisfaction and better mental health.

What are examples of non-scale victories?

Non scale victories (NSVs) encompass a wide range of achievements and progress that go beyond weight loss. Here is a list of non-scale victories:

Establishing Regular Self-Care Habits: Prioritizing self-care routines that contribute to overall mental and emotional well-being.

Strength and Muscle Tone: Gaining strength and noticing improved muscle mass through regular exercise.

Increased Flexibility: Experiencing greater flexibility and mobility, contributing to improved daily functioning.

Achieving Fitness Milestones: Setting and reaching fitness milestones, such as running a certain distance or lifting heavier weights.

Sleep Hygiene: Establishing healthy sleep habits, including consistent sleep schedules and creating a conducive sleep environment.

Clothing Fit and Comfort: Finding that clothes fit better and feeling more comfortable in one’s own skin.

Achieving personal wellness goals: Meeting specific health goals unrelated to weight, such as quitting smoking, reducing alcohol consumption.

Stress Management Skills: Developing effective stress management techniques that contribute to a more balanced and calmer lifestyle.

Mindful Eating Practices: Cultivating a healthier relationship with food, practicing mindful eating, and listening to hunger and fullness cues.

Social Connection: Building and maintaining meaningful social connections, fostering a sense of community and support.

Emotional Resilience: Developing emotional resilience and coping skills, leading to a more positive outlook on life.

Positive Lab Results: Receiving positive feedback from health indicators such as cholesterol levels, blood pressure, and blood sugar.

Nutrient-Rich Eating: Concentrating on consuming a variety of nutrient-dense foods that nourish the body and support overall health.

Hydration Habits: Ensuring adequate water intake for hydration, which is essential for various bodily functions.

Screen Time Management: Being mindful of screen time and adopting healthy habits related to technology use for improved mental health.

Educational Pursuits: Investing time in personal and professional development through learning new skills, hobbies, or pursuing further education.

Financial Well-Being: Taking control of financial health through budgeting, saving, and making informed decisions about investments and expenses.

Volunteer Work: Contributing to the community through volunteer work, fostering a sense of purpose and connection.

Body Positivity Practices: Cultivating a positive body image through affirmations, self-acceptance, and surrounding oneself with body-positive influences.

Regular Health Check-Ups: Prioritizing regular health check-ups and screenings to detect and address potential health issues proactively.

Creative Outlets: Engaging in creative activities or hobbies that bring joy and allow for self-expression.

Setting Boundaries: Establishing and maintaining healthy boundaries in relationships and work to manage stress and maintain balance.

Environmental Awareness: Making eco-friendly choices that align with personal values, contributing to a healthier planet.

Gratitude Practice: Cultivating a gratitude practice to focus on the positive aspects of life, promoting a positive mindset.

By concentrating on these aspects of life that are within our control, we can foster a sense of empowerment, achieve health improvements, and develop positive self-worth. Don’t ever let that scale steal your worth ever again!

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Sandra Turnbull
Sandra Turnbull

Sandra has 30+ years experience as a Registered Dietitian and Certified Executive Coach, and is passionately committed to sharing evidence-based information while helping women thrive during the monumental transition that is menopause.

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Sandra Turnbull
Sandra Turnbull

Sandra brings over three decades of expertise both as a Registered Dietitian and a Be Body Positive facilitator. As a fellow midlife adventurer herself, she is committed to providing evidence-based guidance and compassionate support to women navigating the pivotal journey of menopause. For her it’s about nurturing bodies and minds with kindness and understanding, knowing its not just about what is on your plate; it’s also about how you feel in your skin.

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