ClosePhoto:Eating Well/Getty ImagesLosing weight and keeping it off can be tricky. There are so manytips 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.How to Lose Weight When You Don’t Know Where to Start, According to a DietitianThe 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 avariety of reasons, such as hormonal changes, eating a sodium-rich meal, drinking more water or amassing more muscle. Many people on a weight-loss journeyincrease their protein intakeand 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 otherhealthy habits, like eating small and frequent meals, increasing your intake of vegetables and prioritizing protein.The 9 Best Grocery Items for Weight Loss, According to DietitiansOther Tips for Healthy Weight LossSo 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 itmay contribute to weight loss. Several studies show a link between eating protein and weight loss success.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 LineIt’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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, Heitmann BL, Stubbs J.Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.PLoS One.2020 Apr 30;15(4):e0232152. doi: 10.1371/journal.pone.0232152. PMID: 32353079; PMCID: PMC7192384.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.Eom H, Lee D, Cho Y, Moon J.The association between meal regularity and weight loss among women in commercial weight loss programs.Nutr Res Pract. 2022; 16(2):205-216. doi:10.4162/nrp.2022.16.2.205.
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Photo:Eating Well/Getty Images
Eating Well/Getty Images
Losing weight and keeping it off can be tricky. There are so manytips 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.How to Lose Weight When You Don’t Know Where to Start, According to a DietitianThe 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 avariety of reasons, such as hormonal changes, eating a sodium-rich meal, drinking more water or amassing more muscle. Many people on a weight-loss journeyincrease their protein intakeand 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 otherhealthy habits, like eating small and frequent meals, increasing your intake of vegetables and prioritizing protein.The 9 Best Grocery Items for Weight Loss, According to DietitiansOther Tips for Healthy Weight LossSo 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 itmay contribute to weight loss. Several studies show a link between eating protein and weight loss success.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 LineIt’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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, Heitmann BL, Stubbs J.Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.PLoS One.2020 Apr 30;15(4):e0232152. doi: 10.1371/journal.pone.0232152. PMID: 32353079; PMCID: PMC7192384.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.Eom H, Lee D, Cho Y, Moon J.The association between meal regularity and weight loss among women in commercial weight loss programs.Nutr Res Pract. 2022; 16(2):205-216. doi:10.4162/nrp.2022.16.2.205.
Losing weight and keeping it off can be tricky. There are so manytips 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.How to Lose Weight When You Don’t Know Where to Start, According to a DietitianThe 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 avariety of reasons, such as hormonal changes, eating a sodium-rich meal, drinking more water or amassing more muscle. Many people on a weight-loss journeyincrease their protein intakeand 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 otherhealthy habits, like eating small and frequent meals, increasing your intake of vegetables and prioritizing protein.The 9 Best Grocery Items for Weight Loss, According to DietitiansOther Tips for Healthy Weight LossSo 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 itmay contribute to weight loss. Several studies show a link between eating protein and weight loss success.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 LineIt’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.
Losing weight and keeping it off can be tricky. There are so manytips 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.
How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
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 avariety of reasons, such as hormonal changes, eating a sodium-rich meal, drinking more water or amassing more muscle. Many people on a weight-loss journeyincrease their protein intakeand 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 otherhealthy habits, like eating small and frequent meals, increasing your intake of vegetables and prioritizing protein.
The 9 Best Grocery Items for Weight Loss, According to Dietitians
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:
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.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, Heitmann BL, Stubbs J.Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.PLoS One.2020 Apr 30;15(4):e0232152. doi: 10.1371/journal.pone.0232152. PMID: 32353079; PMCID: PMC7192384.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.Eom H, Lee D, Cho Y, Moon J.The association between meal regularity and weight loss among women in commercial weight loss programs.Nutr Res Pract. 2022; 16(2):205-216. doi:10.4162/nrp.2022.16.2.205.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, Heitmann BL, Stubbs J.Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.PLoS One.2020 Apr 30;15(4):e0232152. doi: 10.1371/journal.pone.0232152. PMID: 32353079; PMCID: PMC7192384.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.Eom H, Lee D, Cho Y, Moon J.The association between meal regularity and weight loss among women in commercial weight loss programs.Nutr Res Pract. 2022; 16(2):205-216. doi:10.4162/nrp.2022.16.2.205.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, Heitmann BL, Stubbs J.Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.PLoS One.2020 Apr 30;15(4):e0232152. doi: 10.1371/journal.pone.0232152. PMID: 32353079; PMCID: PMC7192384.Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.Eom H, Lee D, Cho Y, Moon J.The association between meal regularity and weight loss among women in commercial weight loss programs.Nutr Res Pract. 2022; 16(2):205-216. doi:10.4162/nrp.2022.16.2.205.
Turicchi J, O’Driscoll R, Horgan G, Duarte C, Palmeira AL, Larsen SC, Heitmann BL, Stubbs J.Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European multi-centre behavioural weight loss maintenance intervention.PLoS One.2020 Apr 30;15(4):e0232152. doi: 10.1371/journal.pone.0232152. PMID: 32353079; PMCID: PMC7192384.
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028.
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023 Apr 17;10:1110748. doi: 10.3389/fnut.2023.1110748. PMID: 37139446; PMCID: PMC10150096.
Eom H, Lee D, Cho Y, Moon J.The association between meal regularity and weight loss among women in commercial weight loss programs.Nutr Res Pract. 2022; 16(2):205-216. doi:10.4162/nrp.2022.16.2.205.
