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Hey everyone, and welcome back to Inspiration2Grow, the podcast that helps you grow stronger—in body, mind, and spirit. I’m your host, Lisa Oberbichler, and today’s episode is especially for the women out there who are trying to feel better, lose weight, gain strength, and transform their bodies… but find that the number on the scale has way too much power over their mindset.
If that sounds familiar, you’re not alone. The truth is—the scale is only one small piece of the puzzle. And it doesn’t always reflect the hard work you’re putting in. In fact, relying solely on the scale can often rob you of the joy, motivation, and confidence you deserve to feel.
So in this episode, I’m going to walk you through powerful, meaningful ways to measure your progress that have nothing to do with your weight.
Let’s start here: what does the scale actually measure? It gives you one number—your total body weight. But what it doesn’t show you is:
- How much of that weight is muscle vs. fat
- Whether you’re retaining water
- Whether you’ve eaten, hydrated, or gone to the bathroom
- Hormonal fluctuations (hello, menstrual cycle!)
- Inflammation or soreness from a tough workout
I’ve seen it time and again: women are gaining strength, losing inches, feeling more energized, and yet—because the number didn’t go down—they feel defeated. We’re going to shift that today.
Let’s dive into non-scale victories (NSVs) and how they can show you REAL transformation. I’m going to give you a list with explanations and real-life examples:
1. Increased Strength
Are you lifting heavier weights than when you started? Can you do more reps? Hold a plank longer?
✅ Example: At the beginning, you may have struggled with bodyweight squats. Now, you’re adding dumbbells—and that’s a clear sign your body is changing and adapting!
2. Improved Endurance
Can you walk longer without stopping? Do you feel less winded after stairs or your workouts?
✅ Example: You used to need a break every 10 minutes during cardio. Now, you’re powering through 30 minutes nonstop. That’s progress you can FEEL.
3. Better Energy and Mood
Are you waking up feeling more refreshed? Less groggy in the afternoon? Are you in a better mental space?
✅ Explanation: Exercise boosts endorphins, and proper nutrition stabilizes blood sugar and mood. These subtle shifts mean your body is thriving.
4. Clothes Fitting Differently
Is your waistline more defined? Are your jeans less snug in the thighs? That’s body recomposition.
✅ Note: You may not lose weight, but you ARE losing fat and gaining lean muscle. That shows up in the mirror and in how your clothes fit, even if the scale stays the same.
5. Measurements & Progress Photos
Take your body measurements every 2-4 weeks—waist, hips, thighs, arms.
✅ Example: Even if the scale doesn’t move, your waist might shrink by 2 inches. Progress photos help you see toning, muscle definition, and posture changes.
6. Better Sleep
Falling asleep faster, staying asleep, or waking up more rested? That’s a sign your nervous system and hormones are becoming more balanced.
✅ Example: Quality sleep improves recovery, metabolism, and even hunger cues.
7. Improved Mobility and Flexibility
Are you moving with more ease? Less stiffness in the morning? Can you touch your toes again or do a deeper squat?
✅ Example: Pilates or mobility sessions are paying off—your hips and back feel freer, and that means real functional progress.
8. Less Pain or Discomfort
Is your back pain less noticeable? Are your knees hurting less after workouts?
✅ Explanation: Strengthening your muscles supports your joints—so even with bad hips or a sore back, you’re building a more pain-resilient body.
9. Confidence in the Gym or at Home
Are you trying new movements? Pushing yourself a bit more? Feeling proud of your discipline?
✅ Example: Maybe you used to feel unsure walking into the gym, and now you walk in with purpose and a plan. That’s a huge mindset shift.
10. More Consistency & Discipline
Are you showing up for yourself more regularly—even on hard days? That’s mental strength and dedication.
✅ Example: You said you’d do 3 workouts a week, and you did. That’s a win worth celebrating.
This transformation journey isn’t just physical—it’s emotional, too. And every time you override the urge to obsess over the scale and instead focus on how you feel, you take your power back.
Here’s a journal prompt I encourage you to use weekly: 📝 “This week, I’m proud of myself for…”
Fill in the blank with something meaningful: sticking to your workouts, prepping meals, saying no to something that didn’t serve you, or simply not quitting.
Success isn’t a number—it’s a pattern of effort, a shift in your mindset, and the way you begin to treat your body with respect, not punishment.
If you’ve been feeling discouraged by the scale, I hope this episode helps you zoom out and see the bigger picture. You are more than a number. And every step you take toward strength, health, and confidence matters.
💬 DM me or email me to share your favourite non-scale victory—I’d LOVE to cheer you on.
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Until next time—keep growing, keep showing up, and trust your journey.