While the scale is one way to measure health and progress, it’s not the only way to measure health and progress. In fact, your body weight is only one of many health metrics, so here is a list of non-scale health goals you can start working on today.
Health is multifaceted, as it encompasses not only physical health but also emotional, mental, and social health. Unfortunately, for many, being “healthy” has become synonymous with weight loss. While weight does play a role in our health, becoming too focused on the scale can cause individuals to overlook other aspects of their health.
Working towards non-scale victories shifts your perspective on health and can help you focus on metrics that are just as, if not more, important than weight loss. For instance, daily exercise can help improve mood and cognition, and improving sleep quality can help reduce stress. Packing your lunch can help improve your health and save money, and lifting weights can help make your clothes fit differently or more comfortably.
Whether you’ve hit a weight loss plateau, are struggling to lose weight, or want to completely change your mindset, adding non-scale goals to your plan is a great way to create long-lasting lifestyle changes.
Non-Scale Health Goals
Here is a list of non-scale health goals you start working on today to help you focus on more non-scale victories.
1. Cook more often.
One of the simplest ways to improve your health is to eat more whole foods and cooking more often is a simple way to do so. Whole foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, are the most nutrient-dense foods on the planet, by cooking from scratch you are naturally forced to rely on minimally processed foods and less on ultra-processed foods.
Unfortunately, most prepared meals and packaged foods contain unnecessary additives and ingredients with excessive amounts of sugar, fat, and sodium. Not only does cooking your meals reduce the consumption of these unnecessary ingredients, but it increases the nutritional value of your meals and will naturally impact how much you eat as whole foods are the most filling foods. The higher vitamin, mineral, fiber, and water content of whole foods makes them more satiating and less palatable than processed foods, which means you’ll likely consume fewer calories (1, 2).
Plus, the more frequently you cook from scratch, the easier it becomes, and the more tools you add to your healthy eating habits toolkit for the future. You don’t need to know how to make a ton of different homemade meals to get started, you only need a few recipes you can rotate through.
2. Read the ingredients on everything you buy.
While whole foods are the healthiest foods, you don’t need to cook everything from scratch to eat healthy. There are many healthy packaged foods found in grocery stores that are healthy choices made solely of whole foods and can save you time and money in the healthy eating process.
How do you know if an option is healthy? Read the ingredients. The ingredient list is the most valuable part of any food label as it tells you exactly what the food product contains and in what ratio. Ingredients are listed in descending order by weight, including added water: the first ingredient listed is present in the largest amount by weight, and the last ingredient listed is present in the smallest amount by weight.
Not only does reading the ingredients only take a few seconds, but by reading the ingredients on everything you shop for you can pick the best brands in every product category (i.e. the ones made with whole foods) and help you better identify factual and misleading health food claims found on many food labels.
3. Eat more fiber.
While most people know fiber is healthy, it remains one of the most under-consumed nutrients as it is estimated that only 5% of Americans meet their recommended daily fiber needs (3). Dietary fiber has been shown to have many health benefits including supporting gut health, cardiovascular health, and digestion, and decreasing the risk of certain diseases such as type 2 diabetes and colorectal cancer (4, 5, 6, 7, 8, 9). The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male.
Fiber is found in plant foods including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, and some of the best high-fiber foods are chia seeds, flax seeds, oats, almonds, and beans. A simple way to increase your fiber intake is to eat, at least one, fiber-containing food at every meal.
4. Eat a source of protein at every meal.
Focusing on your protein intake is an excellent way to ensure you are creating more balanced meals while supporting your overall health at the same time. Protein is an essential macronutrient because the body cannot biosynthesize enough of it to maintain health and survival, and consuming adequate protein can help to improve satiety, balance blood sugar, increase metabolic rate, aid muscle development, and aid in weight loss and weight management (10, 11, 12 ,13, 14).
By consuming a palm-sized portion of protein at every meal you can help to ensure you are meeting your recommended daily protein intake. While exactly how much protein you need will vary by individual and goal, individuals looking to optimize health should aim for 0.54 – 0.7 grams of protein per pound of body weight per day, and individuals looking to build muscle or lose weight should aim for at least 0.7 grams of protein per pound of body weight per day (15, 16).
Both plant and animal protein contribute to daily protein intake, so whether you choose to include animal protein sources such as eggs, chicken, beef, fish, Greek yogurt, cottage cheese, and/or plant-protein sources such as tofu, tempeh, black beans, or lentils, do your best to include a source of protein at every meal.
5. Pack your lunch for work.
Taking the time to prep and pack your lunch is a small but impactful action in helping to make your health a priority. Not only does buying your lunch every day get expensive, as just $10 a day adds up to $200 per month, but you are in far less control of what you are eating, including the ingredients, total calories, and macronutrient balance.
Whether you choose to throw something in a slower cooker, make meal prep boxes, or pull together some ingredients for a no-cook lunch idea, you can ensure you eating a balanced meal that can help to increase energy and productivity levels throughout the workday.
6. Eat at the dinner table, without digital devices.
Where and how you eat are overlooked aspects of healthy eating. While what and how much you eat are incredibly important, how you consume your food can impact your health.
Not only does sitting down to eat allow you to fully enjoy and properly digest your food, but studies have shown that not paying attention to a meal can prompt you to eat more than intended at that meal and eat more throughout the day (17). So, while you may need to eat in the car in or front of the computer from time to time, aim to sit down at a table and enjoy “electronic-free” meals as much as possible.
7. Spend more time outdoors.
Spending time outdoors is one of the most underrated healthy daily habits. Research has shown that spending time outdoors can boost physical and mental health in several ways including improved sleep, boosted immune function, reduced depression symptoms, reduced anxiety, and improved stress management (18).
Research also suggests that individuals who exercise outside tend to experience increased mood and better mental health (19). Outdoor exercise has been shown to reduce seasonal affective disorder (SAD) because sunshine naturally increases serotonin, a hormone that affects your mood (20). Whether you choose to bike, hike, walk, garden, ski, or snowshoe, look for more ways to spend more time outside to reduce stress levels and improve overall mental well-being.
8. Sign up for a fitness event.
If you’re looking for some extra motivation to exercise, signing up for a fitness event is a great way to do it. Registering for a charity run, a fundraising bike ride, or a fitness competition can be a powerful tool to hold yourself accountable to your physical activity goals and give you something fun to work towards.
That said, it’s important to be realistic with your fitness goals. While you want something challenging to work towards, you don’t want to pick something completely unrealistic that will leave you discouraged in the process. For example, if you are currently not exercising at all, don’t sign up for a marathon, rather, consider registering for a local 5km walk/run, working towards doing 5 full push-ups, or holding a 1-minute plank position.
9. Wake up earlier.
If you’re a night owl who loves to hit the snooze button and sleep in until the last minute, waking up earlier is a great non-scale health goal to consider.
The circadian rhythm-regulating effects of waking up early provide more benefits than just giving you more time in the morning, it can also help regulate your mood and improve mental health. Research has shown that people who tend to sleep and wake later are more likely to experience anxiety, depression, and many other health issues than those who sleep and wake earlier (21, 22).
To wake up earlier, you must improve your sleep quality by practicing better sleep hygiene by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, and avoiding caffeine in the afternoon and evening.
10. Aim for consistency, not perfection.
Regardless of what your other non-scale health goals are, arguably, the most important goal is to aim for consistency, not perfection. Why? Because there is no such thing as perfection when it comes to diet and exercise – there will be celebrations, there will be vacations, there will be holidays, there will be schedule conflicts, and there will be days when you just don’t feel like it.
To create healthy lifestyle habits you can maintain and feel good about, you must remember that it’s a practice, you’re learning, and you need to give yourself a little grace and a lot of love in the process. You don’t need to exercise and diet “perfectly” 100% of the time. Rather, consistency is created by adhering to the priorities of the nutrition pyramid most of the time, not all of the time.
The Bottom Line
Non-scale health goals are diet, exercise, and lifestyle goals that focus on health benefits beyond the scale. While the list of potential goals is endless, some of the best non-scale health goals include cooking more homemade meals, reading ingredient labels, eating more fiber, eating protein at every meal, packing lunch for work, eating without digital devices, spending more time outdoors, signing up for a fitness event, and waking up earlier.
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