20 non-scale victories to celebrate on your weight loss journey

Weight loss journey becoming a little uninspiring? You may have noticed your weight starting to flatline, making you feel as though you’ve hit a wall. 

But, it’s important to remember that weight loss isn’t just about the number you see when you jump on the scales. It goes far beyond that, delivering a bunch of benefits that aren’t quite as quantifiable but just as important.

Here are 20 non-scale victories to help you regain your motivation and momentum.

What are non-scale victories?

Non-scale victories (NSVs) are positive health changes on your weight loss journey that have nothing to do with the scales. They include physical, mental, emotional, behavioural, and medical benefits, such as improved energy and mood.

Why are non-scale victories important?

NSVs may not be as obvious or measurable as your body weight, but they’re just as important. 

They’re signs you’re moving forward on your journey, helping you to see how much you’ve achieved and encouraging you to keep going. In fact, a 2024 study looking at perceptions of success while losing weight found that, for many, NSVs and other unquantifiable outcomes like freedom and being able to fully participate in the world were key markers of progress [1].

Plus, what you see on the scales isn’t necessarily an accurate representation of your results. As you lose weight, you typically start building muscle, and because muscle weighs more than fat, the number that appears can be deceiving. Using this alongside NSVs gives you a more well-rounded idea of your actual body composition.

Lastly, NSVs show you're nurturing your overall health, not just lowering your weight. After all, weight management is about establishing a healthy lifestyle that sticks.

A list of non-scale victories to celebrate

Non-scale victories can be different for everyone. Perhaps you aim to complete a half-marathon,  fit into an old dress, or experience other health benefits.

Regardless of your long-term goals, you can use this list as a starting point or a handy reference to see how far you’ve come on your journey so far.

1. You’ve got more energy

If you’re feeling more refreshed and alert throughout the day, it’s a strong sign your health journey is tracking very nicely. Eating nutritious foods — focusing especially on vegetables, whole grains, and healthy oils — and exercising regularly can both contribute to higher energy levels [2][3].

2. Your clothes are fitting differently

You might be able to fit into clothes you haven’t worn in decades, or perhaps you’re tightening your belt by a few more notches. Whatever the case, having your clothes fit differently or feeling looser shows that you’re losing weight and building lean muscle.

3. You’re sleeping better

Improved sleep quality is a big benefit of boosting your health, with research showing that increasing exercise, consuming foods like complex carbs and lean protein, and losing weight all help encourage a more restorative sleep [4][5][6].

This creates a positive cycle, too, because better sleep makes it easier to stick to healthy habits.

4. You’re in a lighter mood

Eating nutritious food and more physical activity can support mental health [7]. If you’re generally in a more uplifted mood, or even experiencing reduced anxiety, irritability, or stress, it’s a good sign you’re doing something great for your body and mind.

5. You’re feeling more confident

Everything you’re doing to boost your health can foster positive body image, too. You may be more at ease wearing clothes you never used to or having fewer negative thoughts about how you look. 

6. You’re gaining strength and flexibility

All that exercise you’re doing is making you stronger, particularly if you’re incorporating weight training into your regimen.

This could look like lifting a heavier weight or completing more reps, or lugging a few shopping bags from the car and not being completely out of breath. You might also be able to stretch further and finally touch your toes!

7. Your posture is more aligned

Regular exercise can improve your posture, too, because it strengthens your core and back muscles and makes you more flexible. This supports your spine and helps to maintain proper alignment, allowing you to stand taller and straighter.

8. You’ve hit a fitness goal

When you started on your weight loss journey, you may have set yourself a certain goal, like being able to press a certain weight, completing a set of 20 push-ups, or running 5 kilometres without stopping.

Now, you might find you’ve achieved it and you’re ready to set an entirely new one.

9. You’re experiencing less pain

If you’re used to suffering from joint pain, you could get a bit of relief. Healthy lifestyle shifts around diet and physical activity can reduce pain, as they work to curb inflammation in the body. Exercises like swimming and yoga, in particular, can support flexibility and alleviate joint stress.

Losing weight can also combat pain, with research showing that people who lose about 10% of their body weight typically notice a significant reduction in pain [8].

10. You’re improving certain health markers

Weight loss can have huge benefits when it comes to certain medical markers. According to different studies, losing just 2.3kg can bring down your blood pressure, while losing 5-10% of your bodyweight can lower total and LDL cholesterol while raising HDL cholesterol [9][10].

Weight loss can reduce blood sugar and improve cardiovascular health, too [11][12].

Even if you’re not yet losing pounds, research shows that simply making dietary changes and increasing exercise can help, too [13].

11. You’re off some medications

On that note, some people taking medication for high blood pressure or cholesterol find they can reduce their dosage – or even stop entirely – through lifestyle changes and weight loss.

These modifications may lessen the need for medication by helping them manage their condition with sustained healthy habits.

Remember that you should never stop taking your medication without the guidance of a professional. Chat to your doctor before making any adjustments.

12. You’re reaching for different foods

Where you once craved sugary, salty, fatty, or highly processed foods, you might now be opting for more fruits, vegetables, nuts, and whole grains without giving it a second thought. And you may even enjoy them!

13. You’re eating mindfully, not emotionally

Emotional eating is incredibly common, with many turning to food when they’re feeling tired, bored, stressed, upset, or even celebrating something.

Now, though, you’ve got a more mindful approach to eating that centres on listening to your hunger and fullness cues and savouring your food. And, when emotions come up, you look for other ways to deal with them – like exercising, calling a friend, or journaling.

14. You can do things you previously couldn’t

Maybe you can keep up with your kids without getting out of breath, easily bend over to tie up your shoes, fit into a theatre seat, or just cross your legs. Daily rituals that many take for granted are now very much possible.

What are unusual non-scale victories?

Some non-scale victories are a bit more unexpected, but no less meaningful.

15. You’re saving money

Before, a huge portion of your budget may have gone to expensive takeaways, ready meals, and snacks. But if you’re suddenly making food yourself and meal prepping, your wallet might be benefiting, too. Cooking at home is usually cheaper and healthier.

16. You’re not always reaching for your “comfy pants”

Instead of wearing your most elasticated pair of pants on repeat, you’re choosing more fitted options like jeans, button-up pants, or fitted skirts.

Perhaps they’re now more comfortable, or maybe you’re just feeling much more confident in your own skin.

17. You’re skipping the elevator

You used to prefer taking the lift or getting off the bus right outside your house. But now, you’re bounding up the stairs and getting off a few stops early to squeeze in a bit more movement.

18. You’re not avoiding mirrors and cameras

This one ties into the increased confidence you’re getting on your weight loss journey.

Where you previously steered clear of a mirror to avoid having to look at yourself, or shied away from taking photos, you may now be content seeing yourself and getting in on a group shot and perhaps even enjoying checking yourself out.

19. Your skin is glowing

A balanced diet and regular exercise can do wonders for your skin. There’s a strong correlation between making diet changes and preventing acne and wrinkles [14].

Physical activity improves blood flow to the skin, boosts skin moisture and structure, and enhances its overall appearance [15].

20. You’re actually having fun

One of the most important NSVs? You’re enjoying your new lifestyle. Suddenly, exercise no longer feels like a chore but something to look forward to. You find joy in preparing nutritious meals for yourself and eating mindfully. This is a total game-changer because it sets you up for lifelong positivity around your well-being.

How to lose weight with support

If you're after a helping hand on your weight loss journey, consider joining Juniper's Weight Reset Program.

The program offers a holistic approach that addresses weight gain on a biological level, with medical treatment and a dietitian-led plan to support healthy, sustainable weight loss.

With weekly check-ins with a health practitioner, one-on-one health tracking, and a support network of women on the same journey, Juniper can help you stay accountable so that you can start celebrating your non-scale victories.