How to stay inspired—no matter what the scale says

Behaviour technique

By Weight Watchers

Last updated 11 September 2024

A woman in a green workout outfit smiles, holding a reusable cup and a phone, with vibrant home decor and plants in the background.

There are so many ways to measure progress on this journey other than weight loss. The best way to tap into them is by imagining that the scale doesn’t exist.

Definition: Non-scale victories - Progress that isn't related to a number on the scale and helps us see the bigger picture to stay inspired.

Try this!

Write down 3 things* that have changed in the past month. *not the number on the scale. Struggling to come up with three? Ask yourself, “How would I measure progress if the scale didn’t exist?” Consider: 1. Healthy habits, like starting a wake-and-walk routine. 2. “Yes!” moments—maybe noticing you aren’t so tired after work. 3. Changes to your health. 4. New-to-you experiences; trying a strength-training class or learning to cook both count.

Let’s dive a little deeper…

Now that you have a list, think about what those wins really mean.

Recognise the impact of each one. Maybe cooking more means you enjoy healthier, fresher meals. Or, your walking routine helps you stress less. Zoom out to see the big picture. How do you feel reflecting on (and celebrating!) these types of wins? How is it different from when you focus only on the scale?

Sure, it feels amazing to see a lower number on the scale each week (or, if you’ve already met your goal, to maintain the same-ish number). But that’s only one measure of progress—and it’s hardly a sure thing since plateaus and setbacks are part of the journey.

So just like your “why” probably goes beyond losing weight, so should your wins. And all wins are worth noticing and celebrating—from small, concrete changes like eating veggies every day to more abstract victories, like realising you’ve got Energizer Bunny stamina. The scale will never show progress like that.

Research shows that for many WeightWatchers®members, reflecting on non-scale victories (NSVs) helps them lose weight and keep it off. So try expanding your definition of progress and make a plan for how you’ll keep popping the proverbial Champagne. Maybe you do it before weighing yourself or while journaling. Regardless, the more you look beyond the scale for reasons to celebrate, the more it may come naturally—along with even more NSVs.