Weight loss can easily become all consuming.
It can become the only thing worth congratulating yourself on.
Who cares about strengthening your heart or beating a personal record when the scale hasn’t moved enough?
It’s a dangerous pit to fall into, and it is far harder than it should be to crawl out.
This is why it’s so important to find these Non-Scale Victories.
I stumbled upon this concept a few months after I created my Instagram account. I had lists and goals of things I wanted to accomplish, but I hadn’t put a label to it. Non-Scale Victories is the perfect name for it, because it pulls the attention away from the scale.
Whether you’re in the slump now, or about to jump into your weight loss journey, it is very important for you to list these NSVs. When the scale doesn’t do what you want it to, you can find a whole list of things to shoot for. I could argue that these are even more important than the weight loss. If you put more focus onto these goals, the weight will fall off on it’s own. And your self worth won’t be tied to the scale.
Here is my list of Non-Scale Goals:
- Run a mile in 7 minutes and 30 seconds (7:30). In high school, my fastest mile was 7:25. If I can get to 7:30, I’ll be happy.
- Be able to do 20 real pushups in a row. I can’t even do one real one now, so this particular goal will take a lot of work. But if I work hard, I know I can do it.
- Do a full freaking burpee. Well, really I’d love to be able to at least five straight burpees without stopping. But right now, I’m so out of shape I can’t even do one. I can hardly do an up down. So if I can do a full burpee, I’ll be happy.
- Do a pull up. A real pull up without any assistance. I’d love to have the strength and ability to do something like that. I honestly think I’d feel like Wonder Woman.
- Run a marathon. This is a big one, and it has several mini-goals that lead up to this, including running a 5K and a half marathon. But really, to be able to run 26.2 miles without stopping, it would be the dream. It’s a goal I’ve had since I was in high school.
- Compete in a bodybuilding competition. I don’t even care if I place or do well at all. I just want to have the physique and talent to be able to stand up there and show the world how hard I’ve worked.
- Fit into size 8 pants. When I was at my lowest weight and in my best shape, I was a size 8. I still had my booty and thighs, but I could wear a size 8. And I looked good. I’m sure I still have a pair of shorts buried down somewhere.
- Create a program for myself and follow it to a T. I have a terrible habit of starting a program and not finishing it. Heck, sometimes I don’t even start it. But I know I an build an awesome program, and if I just stick with it, I know I’ll have great results. In fact, I think I’ll start creating my butt program as soon as I’m done with this.
- Touch my toes. I am so ridiculously inflexible it isn’t even funny. It’s part of the reason my back is as bad as it is. My muscles are so tight that they can’t function properly. Once I’m able to touch my toes without killing myself, I know that I’m on the right track.
- Complete an obstacle course 5k. You know the ones where you wade through mud, climb over a wall, and crawl under fallen trees? Yea. One of those.
In all reality, this is hardly touching the surface on all of the things I want to do in life. I have a lot of goals. If I wrote them all down, we’d all be here for a year. But this is an excellent start, and it gives me something to look at and work towards. I can check things off and create new ones as I complete these.
When you first start losing weight, the scale is going to be the only thing that matters to you. And there’s a good chance that there’s nothing I can say to change that. Trust me, I used to be that person. But even if the scale is the most important thing right now, try to create some goals that aren’t tied to it. It doesn’t have to be as huge as completing a marathon. Maybe it’s hitting the gym daily for a month. Maybe it’s reaching your water goal every day for a week. Start small and work your way up.
But also don’t be afraid to dream big. My favorite quote is “even if you don’t reach the moon, you’ll land among the stars.”
It’s corny, but it keeps me going in every aspect of my life
What are your goals? What’s your biggest struggle with seeing yourself outside the scale?