It’s time to scale your weight loss journey.
Registered dietitian Courtney Kassis is sharing five bad habits to kick while trying to shed pounds.
“I’m not going to lie, these will surprise you,” she teased to her 424,600 followers on TikTok. in a clip last week.
Kassis advises not skipping social events, adopting a victim mentality, saving calories for later in the day, not having a plan and weighing yourself daily.
Skip social events
“The number one thing I would never do in my weight loss journey is skip social events in order to stay on track,” said Kassis, who is based in the Philadelphia area. “Skipping social events can lead to feelings of loneliness and isolation, both of which can increase your risk of chronic disease, weaken your immune system, and even increase your risk of mortality.”
General surgeon Dr. Vivek Murthy has warned of a nationwide epidemic of loneliness and social isolation, claiming that a lack of connection increases the risk of premature death by more than 60%.
Recent research found that chronically lonely seniors face a 56% higher risk of stroke than those who are not lonely.
Adopt a victim mentality
“The second thing I would never do is get caught up in the victim mentality,” Kassis advised.
“Instead of feeling like a victim because I have to avoid processed food, I would choose to reframe my thoughts,” she continued. “Focus on the fact that I can feed my body with healthy and nutritious foods, because feeding your body is a gift, not a punishment.”
Save calories for later
“I would never eat small or no meals early in the day to save my calories for later in the day,” Kassis said. “Research supports that your biggest meal should be in the morning, and when intermittent fasting, skipping the last meal is more beneficial than skipping a meal earlier in the day.”
Breakfast has long been heralded as the most important meal of the day – skipping it has been shown to disrupt our 24-hour biological clock.
A 2021 analysis found that eating breakfast every day reduces the risk of type 2 diabetes, obesity, high blood pressure, stroke and other chronic conditions.
However, 2019 research challenged the breakfast crown, claiming there is no evidence linking breakfast consumption to weight loss or gain.
“If you eat breakfast, you won’t metabolize [your food] better and you may still be hungry later,” study co-author Flavia Cicuttini said at the time. “If a person is trying to lose weight or manage their calorie intake, there is no evidence that changing their dietary plan to eat breakfast will help them.”
There is no plan
“Random recipes lead to random results,” Kassis explained. “Without a plan, it’s so easy to make impulse decisions that can derail your progress. I always try to have meals and snacks planned ahead of time so I can stay on track consistently.”
Step on the scale every day
“Many nutritionists may disagree with me on this, but I actually advise against weighing yourself every day,” Kassis said. “I find that it creates unnecessary stress and obsess over the numbers and I choose to focus more on my energy, improving my mood, improving my labs… because those are the true indicators of success.”
However, a 2018 study found that people who weighed themselves daily or almost daily had an average of 1.7% weight loss while people who weighed themselves weekly or less lost no weight.
The researchers noted that frequent weigh-ins may promote accountability, but may also lead to anxiety.
If you decide to weigh yourself often, doctors suggest stepping on the scale in the morning. The Post has picked eight of our favorite smart scales that get the job done.
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