Have you heard of a non-scale victories? I’m totally a fan! They’re a good reminder that there’s so much more to health and fitness than body weight. If you read my last article on why weight loss shouldn’t be your main goal, you’ll know that shifting your mindset to focus non-scale goals also makes it more likely that you’ll reach your weight loss targets too. Fall in love with living a healthy lifestyle and your body will naturally reflect that. So, how do you set non-scale goals? Use these 4 categories to get you thinking…
This covers everything from cardiovascular fitness and endurance to strength, flexibility and speed. It’s an awesome feeling to know you’re getting fitter, stronger and/or faster and it’ll keep you motivated to work out. When setting performance-based goals, make sure they’re related to the type of exercise you’re doing and be realistic about how much time you need to achieve them while still pushing yourself.
Some examples of performance based goals include:
- Complete 1 unassisted pull-up
- Improve your 5km run time
- Deadlift 10% more weight
- Hold a plank for 4 minutes
- Learn how to do handstand push-ups
When it comes to anything health related, nutrition can’t be ignored. Look at what you’re currently eating and see if it’s aligned with your overall goals. Are you eating the right amount of quality foods to fuel your body? When it comes to setting nutrition-based goals, avoid making negative or restricting goals like ‘I can’t eat chocolate’ and instead focus on creating consistent, healthy habits with room for balance.
Some examples of nutrition based goals include:
- Taking your lunch to work instead of buying take-away
- Drinking more water!
- Learning to eat mindfully
- Eating vegetables with every meal
- Cooking with herbs and spices instead of high-calorie, packaged sauces
Your lifestyle goals can include anything that makes you feel good, move more and stress less. They’re often overlooked, but are where some of the best non-scale victories happen! Enjoying living a healthy life, finding it easier to lift heavy things or being able to keep up with the kids is a powerful motivator to keep you on track, regardless of what the scales say.
Some examples of lifestyle goals include:
- Cycling to work instead of driving
- Doing 1 thing every day to reduce your stress
- Getting to bed earlier
- Going on 1 active date with your partner, friends or family each week
- Getting back into a sport or active hobby you used to enjoy
The scales don’t always give you an accurate picture of how your body composition might be changing in response to exercise and good nutrition. While you might want to weigh yourself every now and then to observe the overall trend, set some non-scale aesthetic goals too.
Some examples include:
- Observing an upward or downward shift in your body measurements
- Being able to fit into your old clothes again
- Feeling more confident
- Noticing the change in your before and after pictures
Setting Your Own Non-Scale Goals
When it comes to setting non-scale goals, be honest with yourself about where you want to be and what it is you’re prepared to change. Don’t set goals just because you feel like you should. It’s your life, be healthy on your own terms.
Avoid setting too many goals at a time! I aim for one goal in each of these categories so I can focus on making a few changes instead of overhauling my life.
Lastly, celebrate your victories along the way! It takes hard work and dedication to create change but once you’re there, it’s a whole heap easier to maintain.
What are your current non-scale goals? Share them with me by leaving a comment below!