20 Non-Scale Victories That Prove You're Making Weight Loss Progress

It’s a new year, which means new resolutions either motivate and inspire us-or just make us feel guilty when we don’t hit those goals. Especially weight loss goals. But this year, what if instead of judging your weight loss success based on a number on a scale, you shifted your mindset to celebrate non-scale victories and a more holistic sense of achievement?

“The numbers on the scale can get in your head and distract you from other progress you may be making,” says personal trainer Ashley Stewart. What's more, although weighing yourself may seem like an easy way to track progress, scales are notoriously finicky (ever notice that the one in your gym and the one you have at home show you wildly different numbers?) Weight also varies greatly depending on time of day, whether you’ve just used the bathroom, or how much water you’ve had to drink. All of that is why we spoke with dietitians, doctors, health coaches, and other experts to get their top tips for measuring health and fitness success outside the scale. From increased energy to lower cholesterol, there are plenty of non-scale victories to tell that you’re making progress.

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Your mood has brightened

If you’ve gotten into a new health and fitness routine and are starting to notice that you feel happier, then that’s a pretty good measure of success. “Regular exercise helps increase circulation, core body temperature and release endorphins. These feel-good hormones give you that 'happy' feeling after working out, which help you combat the lows felt when the temperatures reduce, and the body wants to go into hibernation mode,” explains physical therapist Karena Wu.

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Everyday tasks are getting easier for you

Though looking good is certainly a common motivation behind fitness, the real-world progress you feel can be a much more powerful incentive to keep going.

“The goal of exercising is to become healthier, and this leads to everyday tasks becoming easier to complete,” says Stewart. “Walking up the stairs at work without needing to take breaks, wrestling your dog into a bath, playing with your kids on the weekends, etc. These are the emotional reasons people want to be fit and healthy.”

Psychotherapist Brie Shelly agrees and says that other signs of success might show up when you travel, like being able to carry luggage around the airport easily, comfortably sitting for a while in a plane or car, and being able to climb a historic site like the Eiffel Tower or Great Wall of China.

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You're feeling more energetic

If you’ve been feeling sluggish, a change in your diet can have massively positive results beyond shedding kilos. “If you’re seeing an improvement in your energy levels throughout the day, this means you’re successfully balancing your blood sugar levels,” says nutrition and wellness consultant Rebecca Washuta. A regular exercise practice also does wonders to keep those energy levels high.

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Your joints don't hurt as much

If you suffer from joint pain, then your fitness goals may include reduced discomfort. As health coach and personal trainer Tracee Gluhaich points out, “There are so many ways to measure improved fitness including joint pain going away. For every extra kilo of weight a person carries, it puts four kilos of pressure on the knees.” So, rather than stepping on a scale, look out for signs that your body is feeling better, down to the joints.

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You're noticing more muscle definition

Since you won’t get fit overnight, it can be hard to truly appreciate the slow but steady progress you are likely making. That’s why fitness expert Courtney Donaldson prefers taking photos throughout your journey so you can really see for yourself how far you’ve come. Even if that number on the scale is the same, you may notice more defined arm muscles or less puffiness in your face, all of which are great signs that you’re doing great.

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Your endurance is improving

“If you notice you’re able to complete your cardio workouts more easily or can add a few more minutes to that run or bike ride, you may not only be building muscle but also improving your body at a cellular level,” says Washuta. Success at a cellular level? Absolutely. “Interval training and other aerobic exercises increase mitochondrial capacity. Mitochondria are the powerhouses of our cells and begin to function less efficiently with age so regular exercise is extremely important,” she explains.

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You feel stronger

Maybe you're lifting heavier weights at the gym, or lugging groceries feels a little easier than it used to-either way, take note of your strength gains, says health researcher Dr Vania Nikolova. If you do fitness classes, she says to think about how you felt when you first started going versus now. If it was initially hard to even get through the class, but now you feel energised afterward, then you’re making progress. Keep in mind that as you build muscle your weight may plateau or go up, so the scale really can’t be trusted when it comes to measuring success if increased strength is a goal.

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You're more resilient than you used to be

There’s a lot more to a healthy lifestyle than how much you weigh. Yoga therapist Ann Swanson encourages her students to measure their health by their resiliency. “It's not about making perfect decisions all the time; it's about how you react to challenging times," Swanson says. When you miss your yoga class or eat too much, what is your self-talk around it? Can you speak to yourself with encouragement as you would to a good friend? Can you forgive yourself and keep moving forward? "Mental hygiene is a vital skill that our society doesn't emphasise enough,” she says.

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Your mind is getting sharper

According to psychologist Eamonn Leaver, “there is evidence that exercise helps you think clearer and perform mental tasks such as paying attention, planning and coordinating, and decision-making. Also, some studies have found that regular exercise can help boost memory, learning, and academic performance.” He says that while you may not become Albert Einstein overnight, noticing increased cognitive function and less brain fog is a sure sign of success.

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You're craving less sugar

For those who have a sweet tooth, staying away from treats is a challenging but attainable goal, and the first sign of success may come well before the numbers on the scale start to drop.

“If you’ve been cutting back on sugar and find that you’re craving sweets less, this is definitely a sign you’re breaking the sugar cycle,” says Washuta. “When we eat sugar in excess, our pancreas releases extra insulin. Insulin signals our cells to take in and store excessive amounts of glucose. When this occurs our blood sugar drops, causing us to crave sugar again because our bodies know it provides a rapid energy boost.”

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You've achieved a fitness goal

Whether your goal is to run 5km or compete in a soccer match, training for the event may or may not result in weight loss but completing the event should provide a major sense of accomplishment, says Brie. Working your way up to bigger or more events can be a truer mark of success than numbers on the scale.

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Your digestion is more regular

When you get healthier, you do so from the inside out and better digestion can be a surefire sign that the healthier diet you’ve adopted is working.

“Bloating, constipation (fewer than one bowel movement per day), and indigestion are all signs that your digestive health is off track,” explains nutritionist Kati Burke. The causes of these issues range from the overgrowth of bad bacteria in the gut to insufficient fibre or water intake. If you're having one easy bowel movement per day without bloating or indigestion, it's a good sign that your digestive health is strong.

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Your blood work has improved

Lab values may not be at the forefront of your mind when embarking on a new goal, but it can be a powerful-and indisputable-mark of accomplishment.

“Comparing lab values from before any health changes with those taken afterward can be a great way to measure progress and success. Lab values that often change with healthy lifestyle modifications can include your full cholesterol panel, haemoglobin A1c (for blood sugar), and C-reactive protein (for tracking chronic sources of inflammation),” says dietitian Maria Zamarripa. “Your primary care doctor can often order these labs under your insurance. Alternatively, local lab testing centres often offer these types of labs for an additional cost.”

You have an enhanced sense of well-being

Our health is about so much more than our weight, and taking a more holistic approach can help you see the positive. “One of the most important things to assess our health is the way we feel,” says Nikolova. She says that a few signs to look out for include feeling better for an extended period of time; getting sick less often; feeling calmer and more balanced; and not feeling like you’re on an emotional rollercoaster.

Your waist feels smaller

Stewart says that body composition is a great measure of success-literally. “This is best measured by taking actual measurements,” she says. “Use a tape measure to record the size of your waist, arms, and legs to start. As you exercise, you'll see these areas shrink and change as you gain muscle and shed fat.”

Your clothes fit better

If you don’t want to go full-on Mrs Maisel with the tape measure, simply taking note of how your clothes fit can be a powerful indicator of accomplishment. “I love to recommend clothing as a guide because it doesn’t require the act of taking body measurements,” says family medicine specialist Dr Kristamarie Collman. “If your clothing size is decreasing or you find yourself able to wear clothing that was once tucked away at the back of the closet, I would count this as a huge success.”

You're sleeping 8 hours a night

“Falling asleep, staying asleep, and waking up feeling rested is another way to measure your health,” says Burke. “Sleep is essential for so many aspects of health, from clearing out stress hormones like cortisol to regulating blood sugar levels.” Getting more sleep is a worthwhile health goal, and increased physical activity and improved diet can both yield better sleep.

You've been able to reduce your meds

Depending on your health conditions and goals, you may be able to look to your medicine cabinet to measure your accomplishments. “For those with chronic diseases such as high blood pressure, diabetes or high cholesterol, I encourage patients to look at the amount of medications they're taking instead of the scale,” says Dr Collman. “Fewer medications and improved health conditions are great indicators of success.”

Your mental health is on the upswing

It’s important to keep in mind that weight is only one aspect of our overall health. “Our health involves not only our physical well-being, but our mental health as well,” points out dietitian Crystal Karges. “An improvement in overall health can be measured by enhanced mental health and functioning. This might include alleviation of brain fog, the ability to think more clearly, decreased symptoms associated with anxiety and depression, and greater mental space to focus on things that matter most," Karges adds. Improved health could also mean better body image and decreased preoccupation with food and body image concerns.

You have a healthy glow

You can learn a lot about a person just from the state of their skin. “Rashes, viral flare-ups and acne can all be signs of imbalance or inflammation in the body. Eating a healthy, balanced diet, staying well-hydrated and sleeping enough all show up in the skin, so you can look to your face to see how your health is doing,” says Burke.

However you choose to measure your success, be sure to celebrate it. Focusing on the positives rather than dwelling on the negatives or obsessing over a number can go a long way towards reaching your goals. As Donaldson says, “the scale is just a number and that number can not measure all the amazing changes that are happening. Don’t let it dull your sparkle.”