Non-Scale Victories

I woke up this morning and felt great (could have been the after effects of drinking my favorite rose last night). I felt energized and strong and fit.

Then I stepped on the scale. No change. Still where I have been the last year. And yet I’ve been working out consistently for the last 67 days (although this week I slacked a bit). But still! Shouldn’t that count for something?! My mind kept racing. Maybe I wasn’t working out hard enough. Maybe I was eating too much out or too many desserts. Maybe I was having too much fun (aka drinking too much alcohol).


There are pros and cons to weighing yourself. It shouldn’t be the only measurement without looking at other areas of your life and taking into account non-scale victories as BeachBody encourages. So here I am to walk you through my morning and how I turned my thinking around.

4:20 - Wake up and put on my workout clothes. Check myself out in the mirror thinking I look pretty darn good.

4:25 - Step on the scale and think how is that possible? Maybe it’s water weight from the wine...

4:30 - 5:00 - Do 30/60 minutes of Booty day. I was DRIPPING in sweat from the heat and knew I had to stop early to get ready for my trip. Feel lazy and defeated about not finishing my workout when I skipped Monday for a softball game and skipped Thursday to get my nails done (considered Thursday my day off). Life happens, Megan. Life happens.


5:00 - 5:30 - Get ready for my trip. Shower, eat overnight oatmeal, and finish packing. Feel frustrated when I can’t download episodes of Shameless to my phone for the bus ride. 

6:00 - Call (why do we say that?!) a Lyft to go to the bus station.

6:15 - Feel SO strong carrying all my bags and choosing to take the stairs as I make my way to the bus terminal.

Stepping on the scale twisted my mood for the worst. When I talk to patients I encourage them to use the scale if it works for them. If you can step on it and be unphased by it and simply use it as a measurement and a means of accountability then go for it. If you’re like me and that tiny number can dictate how you feel that day then skip it and focus on non-scale victories. Those can include:

  • Feeling more energized. 
  • Enjoying your workouts and getting them done most of the time. Nobody is perfect.
  • Carrying/lifting heavy things.
  • Feeling your muscles burn and enjoying it (but they shouldn’t hurt).
  • Flexing your muscles and seeing progress.
  • Feeling confident.
  • Choosing nutritious foods more often because you treasure your body.

And please know that some weeks you can crush all of your workouts no problem and other weeks your body needs some slack. Go with the flow. Don’t try tthe be perfect but try your best to reach your goals.

Weight Misconceptions

I have a lot I want to say to people in this post and I can only hope that I can articulate what I want to say in a way that makes sense.  

Every day we are surrounded by messages that say you need to be thin to do x, y, and z. Or you grow up being compared to people based on size or shape. People make comments about others based on what they look like ALL THE TIME. This upsets me deep down to the core.  

Making a judgement about someone’s appearance is not fair. You do not know what they do or what they’ve experienced. Some people may be struggling with a disease or hormonal imbalance that affects their ability to lose weight and/or contributes to weight gain. Other people may be so busy taking care of others that their health falls by the wayside. And others may live a healthy lifestyle but live in a larger body. So I challenge you to think twice before making comments about how other people look. Just like books shouldn’t be judged by their cover, people shouldn’t be judged by their size.



Furthermore, a good life is not negatively correlated with weight (meaning as your weight goes down, your life does not get better). If you lose weight it doesn’t mean you’ll get that promotion or find a boyfriend or be happy. Living your best life, however that may look to you is how you succeed and find true happiness. When you’re happy and confident you attract other people, your happiness is magnetic. The thin ideal is just that, an ideal that society wants us to believe is the end point. But life is a journey of ups and downs where we have to continue to adjust and do what’s right for OURSELVES. Life is about so much more than trying to be a shape or size that other people tell us to be. Yes, being healthy is important but health does not equate to skinny all the time. The focus should be on healthy habits and behaviors not on weight loss.


My lessons for today: 

  • Think before you speak out about someone else’s weight or appearance. There’s often more going on than you think or know.
  • If you’re living in a larger body or are struggling with the thin ideal, know that you aren’t alone.
  • Identify you’re true values and dreams and go after them no matter your weight or size or shape. When we are happy we are more likely to take better care of ourselves.
  • If you want to make some healthier changes, that’s great. But take the focus off of weight and instead focus on the positive changes you are making and how that affects your overall health.
  • Happiness does not grow as weight goes down. We all deserve happiness no matter what size we are. 

If youre struggling to put your health health and happiness first or to identify ways that you can be healthier please reach out to a dietitian. Many dietitians work in different ways just like therapists so don’t be discouraged if one doesn’t “fit” just right. This post is meant to show you that everyone has an inner struggle and you aren’t alone if society makes you feel you should look a different way. I know I feel that pressure. My only hope is that by writing these posts I can positively affect one person and help them realize that health is so much more than body weight.

Phase One Done

I finished Phase 1 of the BeachBody 80 Day Obsession. Truthfully I really enjoy the workouts and the ease of working out at home. I just made an investment in heavier weights so that I can keep going strong! In the meantime I wanted to share some things I’ve learned over the past month!

It’s about so much more than weight or measurements.

I haven’t lost any weight (maybe a pound but that could be any number of things). I’m down 3 inches in my arms and legs, but that’s not even the biggest success in my mind. I honestly don’t care much about these trackers. For me the goal was more energy. I have been so much more motivated to workout and cook dinner after work over the past month. It’s amazing what consistent exercise can do for your overall energy. As I’ve said before it’s about your health habits, not your weight!


And then there’s my confidence level! My muscles feels stronger and overall more toned so I walk taller. This translates into more confidence at work and in my daily life. Im also stronger which makes me more confident in my ability to keep going with the program. I’ve learned I actually like push ups.

Cardio can mean so many other things besides running.

I used to feel like I had to go run for a certain number of miles for my workout to count. But that’s so not true. These workouts mimic jump roping a lot or up and down exercises (like burpees). I’ve also seen first hand that strength training is just as important as cardio. I think the hardest part for me was trying to plan a strength workout, but now I don’t have to! I simply do the workout that’s on the plan, it’s so much less stressful.

It’s SO IMPORTANT to make small goals.

This is the most important lesson of them all. One of the biggest qualms I have with BeachBody is that it recommends a lot of changes all at once which sets people up for failure. Not only do you exercise 6 days a week but you also have to meal prep and “diet.” Some people may argue that it’s not a diet program but there is emphasis around portion control, counting macronutrients, and limiting or eliminating certain foods. That’s a diet. End of rant.


The key to success is small, measurable, and attainable goals. I’ve tried doing it all at once and it never works. So my mom gently reminded me to take my own advice of one goal at a time. A few months ago my main goal was to bring lunch to work 3-4 times per week. Sure I still worked out but I wasn’t trying to meet a goal so if I only sweat twice a week that was fine. My focus was on bringing more nutrient dense foods to work. After I found success with that, I worked at enjoying my evening treats (I love wine and chocolate). I don’t want to limit these items but when I want them I simply ask myself if this is what I really want or need. That way I am more aware of my choices which is all part of intuitive eating. And only then after I had worked on those two goals did I focus more on finding a workout routine that I enjoy and can do consistently.


If I can leave you with one message from this post it’s to make small goals that you feel are achievable to build your confidence. Don’t look at what other people are doing because you never know if they’re struggling or if they’ll be able to maintain their goals. This is about you and your journey towards overall health. Start with one goal and only when you feel successful should you add in another one. Baby steps.