Starting a health and fitness journey can be daunting. There may be a lot to learn about nutrition, exercise, and new jargon. Phrases like macro counting,  sustainable eating,  and small wins become part of your vocabulary.
SEE THE BIGGER PICTURE
Regarding fitness, we must focus on the small changes we can make. This might mean swapping one food for another, adding an extra day of strength training and cardio, and getting more sleep. But it’s also essential to take a step back and focus on the bigger picture, like victories that aren’t tied to pounds lost or gained. That’s what celebrating small wins means—emphasizing progress as a whole. Here are some ways to celebrate your victories along the way.
EXAMPLES OF SMALL-SCALE VICTORIESÂ
While another number on the scale may be part of your overall health and wellness goal, it can’t be the only measure of success. There are plenty of non-scale wins that show you’re working hard.
CLOTHES FIT DIFFERENTLY
As you work with a registered dietitian and trainer, you may begin to notice that your clothes fit differently on your body. Even if you’re not losing weight, your measurements may change. Your goal was to build muscle and bulk up; after a while, your non-scalable win may be that your workout shirts feel tighter around your shoulders and arms because you’ve gained muscle. Or you’re trying to trim and tone up and notice that your shorts are getting looser.
Regarding measurements, it might be worth paying attention to your waist-to-hip ratio. Data from a 2021 study suggests that your waist-to-hip ratio may measure a person’s likelihood of developing (or avoiding) specific health problems.
YOU ARE MORE ENERGETIC
Many people change their diet and exercise habits to boost their energy levels. If you notice that you no longer need that afternoon caffeine fix, it may be a sign that your new fitness routine is working. Suppose you’re no longer fueling your body with empty calories. In that case, you’ll have more energy to get through the workday, play with your kids, or enjoy your favorite hobbies.
QUALITY SLEEP
There’s nothing better than a good night’s sleep after a hard day. Research shows that changing a person’s weight can positively affect the quality of their sleep. You might sleep deeper and longer, or you might even stop snoring!
SETTING A PERSONAL RECORD (PR)
The scale has nothing to do with the PR debacle. As you follow your nutrition and training plan, you’ll increase your reps, run a faster mile, or lift heavier weights. Pay attention to how your form and performance improve over time, even if the numbers on the scale stay the same.
LESS BRAIN FOG
When we fuel our bodies well and exercise regularly, it can reduce brain fog. Have you noticed an improvement in your concentration ability since you added yoga to your workout routine? Is your memory a little sharper since you started taking daily walks in the park? Positive changes to our health, like diet and exercise, have been shown to improve brain function in ways that scales can’t measure.
BEST COPING MECHANISMS
Many people turn to food when they’re dealing with difficult emotions. But when we learn to think of food differently, as fuel rather than as a way to comfort ourselves, we develop more effective coping mechanisms. Instead of stress eating, try journaling to process what you’re going through. Instead of drowning your sorrows in food, talk with a friend or counselor.
LESS ACHES AND PAINS
It goes without saying that losing weight can reduce some of the discomfort you feel in your body. Our bones and joints benefit from less weight and the “good stress” they experience during strength training. Plus, movement is lotion, so moving your body regularly helps keep your joints lubricated and reduces inflammation.
BUILDING RELATIONSHIPS
Finally, one of the most essential small wins to celebrate is the relationships you build along your health and fitness journey. From your registered dietitian and personal trainer to the people you meet at the gym or in your classes, you’re surrounded by people who want to see you succeed. They’re your cheerleaders and help hold you accountable to your goals.
