Non-Scale Victories: Signs of Menopause Weight Loss Progress

Weight loss is never a straight line, no matter how good your plan is. Some weeks the scale barely moves, or moves the wrong way, even when you are doing everything right. That is not failure; it is just how bodies actually work, especially in perimenopause and menopause, when hormones are already working against a smooth downward trend.

If you are on a GLP-1 medication, you might expect a steadier drop. Even then, plateaus happen, side effects come and go, and progress can stall for reasons that have nothing to do with effort.

That is where non-scale victories come in. They are proof that things are moving in the right direction, even on the weeks the scale says otherwise.

What are Non-Scale Victories?

A non-scale victory, or NSV, is any kind of success you have while working on your health and fitness that is not directly related to your weight on any particular day.

NSVs can be anything related to creating the habits you need to lose weight and keep it off. For example, having one piece of chocolate instead of two, trying a new vegetable, drinking more water, sticking to your weight-loss plan, or exercising on a rainy day. 

But non-scale victories can also be a reminder of your ‘why’—an indication of the reason you want to lose weight. For example, you can declare victory if you feel better about yourself, have more energy, can play with your kids, or get good news about your health because of changes in your eating and exercise habits.

NSVs are a reminder that you’re making progress, even if the scale isn’t moving as quickly as you would like. And when you hit a plateau or have a setback, NSVs can help you remember how far you’ve come and motivate you to keep going.

So celebrate those non-scale victories—they’re an essential part of your journey to a healthier you!

Rewarding yourself is another way to keep you motivated, so it’s always a good idea to find more reasons to celebrate. But do be mindful of choosing non-food rewards.

Examples of Non-Scale Victories

Here is a long list of non-scale victories to help you see just how much you have achieved.

You’re Getting Fitter

Sometimes you don’t see a number moving on the scale, but nonetheless you’re feeling great about your body. Here are some examples of this type of NSV.

• Feeling stronger
• Being able to lift more weight
• Being able to play with your kids without stopping to gasp for air
• Noticing an improvement in your ability to exercise   (i.e. run a mile without feeling tired or completing a full workout class)
• Seeing or feeling your muscles
• Completing a 5K, half or full marathon

Your Clothes Fit Better

This is a classic! Nothing is more motivating as a non-scale victory than fitting more comfortably into your clothes. I include accessories in this list too. Reward yourself (non-food) when you:

• Fit into clothes that were previously too small
• Fit into the clothes you had before you gained extra weight
• Actually enjoy buying clothes
• Have to donate clothes because they’re too big for you
• Discover you are a size smaller
• Feel more confident in a swimsuit
• Can wear a bracelet or watch without it feeling tight.
• Find that your wedding ring fits well again

You Have More Energy

Often, this is one of the first things people notice when they start eating healthier and moving more.

You’re Sleeping Better

Sleep is key to a healthy, happy life. Put simply, when you sleep well, your body works better, you lose weight more easily, and you feel better emotionally.  You can measure better sleep in different ways. You can claim victory when you:

• Get enough sleep  (7 to 9 hours is ideal)
• Sleep through the night without waking up
• Sleep more deeply and feel rested in the morning

Your Health is Better

Better health is priceless, so do celebrate when you get good news from your healthcare provider, and when you can tell your doctor good news. Get excited when:

• Your daily blood sugar is improved (not necessarily perfect, just better than before)
• Your A1C improves
• Your cholesterol numbers are better
• Your blood pressure improves
• You reduce the number of medications you take
• Your pain decreases
• Your fatty liver is improved

You are a Better Mom, Dad, Grandparent, or Romantic Partner

We care deeply for our loved ones, and we often tell them what to do to keep them healthy and happy. But modeling behavior is the most effective way to build healthy habits.

Another important victory is being more present and involved with them. Healthy eating and regular exercise can give you the energy and physical ability to be there for them.

Non-scale family victories include:

• Seeing your family eating better because of you
• Being able to play with your kids or grandkids
• Doing a fun weekend activity involving movement (i.e, biking or playing a sport)
• Hiking with your kids or partner without the need to rest every few minutes
• Going down to the floor to play with the kids in your life without feeling uncomfortable

You’re Able to do Things You Couldn’t do Before

You have a win when you can do things that were difficult before but that are part of most people’s daily life. Celebrate when:

• You’re able to tie your shoelaces without difficulty
• You’re moving much better
• You can look down and see your feet

You’re Building Better Eating Habits

Habits are the building blocks of any successful weight loss plan. Once you make healthy eating habits part of your regular routine, weight loss, and weight maintenance become effortless.

Celebrate when you make better choices that lead to better health and weight loss. The goal is to make healthy eating second nature so you never have to think about it.

Success is the sum of small efforts repeated day in and day out.

-Robert Collier

You Made Healthy Eating Easier

This is a key to weight loss, especially if you live a busy life.  So be proud of getting into habits that make it easy to follow a plan.  Some examples include:

• Making a grocery list
• Grocery shopping in preparation for the week
• Preparing your meals in advance
• Bringing healthy snacks with you to work, the mall, or anywhere you go
• Keeping prepared healthy snacks to munch on when at home

You Made Better Choices

You lose weight by making better choices, one meal and one snack at a time. Even when you’re not perfect, if you make good choices most of the time, you will see the extra pounds melt away. Examples include:

• Making healthier food choices, like swapping fries for a salad or switching out sugary drinks for water
• Passing by the fast food drive-through without stopping
• Going out for a 10-minute walk to soothe yourself instead of stress eating
• Choosing a food with high nutrient content instead of one with little nutrition, even when the calories are the same for both
• Making a better choice when eating out

You Controlled Your Portions Better

This is an important aspect of weight loss because even when you eat healthily, weight loss requires portion control. Examples include:

• Measuring or packing all your foods to stay within your plan (if that’s your thing) or using a plate method to control portion sizes
• Enjoying one piece of chocolate instead of two
• Avoiding second servings
• Eating only half of your large restaurant meal
• Listening to your body and stopping when you’re full

You’re Eating More Vegetables

Got to love veggies! They fill you up without lots of calories, plus they provide tons of nutrients that will improve your overall health.  Eating veggies is a huge non-scale victory you can have every day! Celebrate:

• Eating vegetables in at least two of your daily meals
• Filling half your plate with vegetables
• Finding exciting new ways to eat veggies
• Substituting high-calorie foods for veggies. For example replacing pasta with spaghetti squash

You’re Practicing Mindful Eating

Awareness is the first step to long-lasting change of any kind. Mindfulness has been successfully used as a long-lasting weight loss technique.

Making mindful eating part of your day is a victory that will pay off. Pillars of mindfulness include:

• Eating without distractions
• Eating slowly
• Stopping eating when you’re full instead of just eating because food is there
• Being kind to yourself
• Recovering quickly after “breaking the diet”

You Made Better Choices When Eating Out

We are social beings, and eating out is a normal part of life for most people. Celebrate as you learn to enjoy meals away from home in a healthier way.  Examples include:

• Ordering a healthier meal when eating out
• Looking at the menu (and nutrition facts if available) before going to the restaurant and feeling at ease with your choice
• Following your plan when eating out or at a party
• Choosing low-calorie drinks (including water)
• Limiting alcohol intake

You’re Building Better Exercise Habits

Fitness is not about weight; it is about becoming stronger and having a body that lets you feel great and move the way you want. Regardless of weight, a fit person is generally healthier and can enjoy life at its best.

Additionally, when you develop more muscle, you will burn more calories overall. Celebrate the lifestyle choices that are making you fit.

These non-scale fitness victories include:

You’re Building Consistency

In his million-copy bestseller, Atomic Habits, James Clear explains how improving just 1% of your habits regularly leads to astonishing results. So, don’t discard small fitness wins; you will see results IF you are consistent.

Examples of activities that can help build consistency include:

• Going for a walk even when you don’t feel like it
• Doing a 15-20-minute workout on a busy day
• Reaching your step goal (if you use a tracking app)
• Closing your Apple watch rings or completing a workout challenge
• Going until regular exercise feels like part of your routine

You’re Making Exercise Fun

When you make exercise fun, it is no longer a chore but rather something you look forward to.

• Getting outside for a walk, run, bike ride, or a group class in the park
• Doing something fun that gets you moving, like dancing
• Joining a fitness class and making new friends
• Finding a new sport, class, or gym that makes you happy
• Doing a challenge that keeps you motivated

You Limit or Avoid Stress Eating

Stress can lead to weight gain. When you’re stressed, your body releases cortisol, a hormone that causes you to store more fat. In addition, when you’re stressed, you’re more likely to indulge in unhealthy foods.

So, taking steps to reduce your stress is definitely a non-scale victory! For example, wins include:

• Meditating
• Choosing a non-food related activity instead of stress eating
• Being kind to yourself. Instead of beating yourself up for going off your weight-loss plan, you picked it back up with kindness. This can help prevent further stress eating.

You Like Yourself More

This is a significant victory. Self-love is key to a happy, healthy life. So pat yourself on the back when you:

• Are feeling good about yourself
• Like how you look in a picture
• Are looking at yourself in the mirror more often

Your Mood Is Better

One of the biggest benefits of healthy eating and exercise is improving your mental wellness. When depression is gone, or you are smiling more, life is better.

Therefore, you can be extra happy when you have non-scale victories related to mental well-being and happiness. Praise yourself when:

• You’re able to get out of bed without heaviness in your heart
• You’re looking forward to the future
• You’re enjoying life more
• Your relationships with family and friends have improved
• You can stop taking anti-depressants

Small wins are still wins, and they add up. Celebrating your non-scale victories as you work on your weight loss will help you feel both more motivated and happier, so enjoy them and keep going.   

Track your Non-Scale Victories

Make a note of your NSVs to remind yourself that you’re making progress and developing good habits that will result in long-term weight loss.

Tracking your NSVs can also help you stay motivated on those days when the scale isn’t moving. Remembering how far you’ve come and all of the amazing things your body is capable of can help give you the boost you need to stay on track.

Tools to Track NSVs

You can track non-scale victories in the same place you track your weight, whether that’s a document on your computer, a note on your phone, a special journal for NSVs, or a blank journal.

So go ahead and start celebrating those non-scale victories—you deserve it!

Non-food Rewards for Weight Loss

Your brain loves a reward, even a silly one. Even a small one. There is real satisfaction in earning something, especially when you picked the prize yourself.

Examples:

1. Take a slow walk outside, no destination, no pace to hit
2. Do you belong to a gym with a sauna or steam room? Take advantage of it!
3. Give yourself an uninterrupted hour: no phone, no one asking you for anything
4. Call or text a friend you’ve been meaning to catch up with
5. Sit outside with your coffee or tea and do nothing else for ten minutes
6. Get a massage, even better with a group of girlfriends
7. Get a professional manicure or pedicure
8. Buy a weighted blanket to sleep better
9. Get fitted for a bra that actually fits you now
10. Buy yourself fresh flowers

Celebrating your non-scale victories matters more than many people realize. The scale only gives you a number. These moments give you real feelings, real pride, real relief. Sometimes, that is the real win.

If you want more support putting this into practice, especially navigating weight loss with GLP-1 during perimenopause or menopause, join my newsletter.