The One Thing You Shouldn’t Do to Lose Weight

Losing weight and keeping it off can be tricky. There are so many tips for losing weight, and it’s difficult to know what advice to heed and what to ignore. We want to make losing weight simple for you, so we are sharing one thing you shouldn’t do to help support your weight-loss efforts. You may be surprised to hear that the scale isn’t necessarily your friend when it comes to reaching your goals. Read on to learn more about why you may not want to focus on the scale for weight loss, and other healthy habits to embrace instead.  

The one thing you shouldn’t do when trying to lose weight is focusing on the number on the scale too much. This may sound counterintuitive. After all, the numbers on the scale can reflect weight-loss success or failure. But losing weight isn’t just about a number, and many people on a weight-loss journey become hyper-fixated on the scale and let it negatively and positively impact their mood and motivation. 

Body weight can change weekly or even daily. A randomized controlled trial of more than 3,000 people showed that weight fluctuates, on average, 0.35% within each week (from weekdays to weekends). To put that into perspective, a 150-pound person may notice a weight difference of a half-pound daily. That may not seem significant, but that small change can cause frustration. 

Scale fluctuations occur for a variety of reasons, such as hormonal changes, eating a sodium-rich meal, drinking more water or amassing more muscle. Many people on a weight-loss journey increase their protein intake and strength training, which may result in gaining muscle. Although it’s a myth that muscle weighs more than fat, muscle takes up less room than fat. Therefore, when you lose weight and gain muscle, the scale may not budge, but you may lose inches around your waist and your clothes may fit more comfortably. 

Lastly, focusing on the scale can lead to emotional ups and downs, which may distract you from other healthy habits, like eating small and frequent meals, increasing your intake of vegetables and prioritizing protein. 

Other Tips for Healthy Weight Loss

So what should you prioritize for weight loss, if not the scale? Losing weight is a result of small, realistic and sustainable habits. Here are some of the most effective tips for weight loss and maintenance:

• Prioritize protein: Protein plays a role in keeping you full, and it may contribute to weight loss. Several studies show a link between eating protein and weight loss success (2). Eating plenty of protein also preserves lean muscle tissue, which plays a role in maintaining metabolism and burning calories.
• Eat enough daily fiber: Fiber-rich foods, like fruits, vegetables, whole grains, beans and legumes, contribute to satiety and weight loss. Research suggests following a predominantly plant-based fiber-rich diet for several months leads to significant weight loss.
• Eat consistent and well-balanced meals: Eating consistently throughout the day is one of the most important things you can do for weight loss. One study found that setting and sticking to a consistent time for breakfast, lunch and dinner and eating the same amount of calories at each meal may help weight-loss efforts. Planning meals ahead of time can help you stay consistent and facilitates eating well-balanced meals.

The Bottom Line

It’s never healthy to place too much focus on the scale, and doing so may hinder weight-loss efforts. If you think the scale is negatively impacting your mentality towards your goals, consider ditching your daily weigh-ins for healthier habits, like prioritizing protein and fiber and eating consistent meals throughout the day. You may be pleasantly surprised to find that you can still lose weight without tracking every single pound.