Let’s have a real talk about something tricky—needing to lose weight for your health, but from an anti-diet perspective. I get it. It feels complicated, right? You’ve got doctors telling you that losing weight could improve your health, and yet there’s this part of you that’s done with the dieting rollercoaster, the shame, the obsession, and the constant focus on weight. You want to feel better, but you don’t want to get sucked back into the whole “I need to shrink my body” mentality.

So how do you navigate this? How can you approach your health without making it all about the number on the scale? Let’s dig into it.

Weight and Health Are Not the Same Thing

First things first—let’s clear something up. Weight and health are not synonymous. I know this sounds counterintuitive to everything we’ve been taught, but hear me out. Just because you weigh more doesn’t automatically mean you’re unhealthy, and just because you weigh less doesn’t mean you’re the picture of health. We’ve all seen people in smaller bodies with unhealthy habits, right? Meanwhile, someone in a larger body can be nourishing themselves, moving their body regularly, and have great mental and emotional health.

Research Backs This Up

Studies show that focusing on weight as the primary indicator of health is outdated. For example, weight cycling (yo-yo dieting) can actually be more harmful to your body than just maintaining a stable weight, even if that weight is considered “overweight” by BMI standards. The stress on your body from constantly losing and regaining weight? Yeah, that can lead to things like inflammation, high blood pressure, and even cardiovascular issues.

So when it comes to health, the real question should be: what can I do to support my body right now, regardless of its size?

What Does “Healthy” Really Mean?

Instead of getting caught up in weight, let’s redefine what “health” actually means. Is it about the number on the scale? Or is it more about how you feel? Are you able to move your body with ease? Do you have the energy to get through your day? Are you sleeping well, managing stress, and feeling mentally balanced? These are the things that contribute to your overall health—not just your weight.

Health is multifaceted, and when we only focus on the scale, we miss out on all the other ways we can improve our well-being. Right? 

If You’ve Been Told To Lose Weight

So, what do you do if you’ve been told to lose weight for health reasons?  The answer isn’t to jump into another restrictive diet or drag yourself through workouts you can’t stand. Let’s be real for a second—those diets usually end up with you losing weight, only to gain it back later (hello, weight cycling!). And guess what? That back-and-forth puts extra stress on your body, not to mention what it does to your mental health. Restrictive eating? It often leads to disordered eating habits, messing up your relationship with food and leaving you feeling miserable. And those punishing workouts? They can make you resent movement, turning something that should be a form of self-care into a chore you dread.

So instead of all that, how about we focus on stuff that actually promotes your health? Let’s talk about:

Nourishing your body with foods that feel good: Focus on adding in foods that make you feel energized and satisfied. You don’t need to eliminate entire food groups or follow strict rules.

Moving in ways that bring you joy: This could be a walk in the park, dancing in your living room, or even gentle stretching. Movement shouldn’t feel like punishment; it should be something you look forward to.

Managing stress, getting quality sleep, and staying hydrated: These often-overlooked factors can play a significant role in improving overall health. Stress management techniques like mindfulness or journaling, alongside getting good sleep and staying hydrated, can do wonders for your body.

Improving Health Through Behaviors, Not Weight Loss

The Health at Every Size (HAES) movement is a perfect example of a weight-neutral approach that focuses on behaviors rather than weight. Research shows that people who focus on behaviors like balanced nutrition, joyful movement, and taking care of their mental health end up with better long-term health—without making weight loss the main goal. Studies even show improvements in things like blood pressure, cholesterol, and blood sugar levels when people adopt a HAES approach. And these improvements come without obsessing over the scale.

Another study published in Obesity Reviews found that focusing on behaviors rather than weight—like better eating habits, stress management, and moving more—actually led to better health outcomes than traditional weight loss-focused methods. On top of that, most weight loss efforts tend to fail in the long run, with people regaining the weight they lost, which can harm your metabolic health in the process.

By focusing on these healthy behaviors rather than a number on the scale, you’re setting yourself up for long-term health and well-being. It’s about feeling better, not just weighing less. That’s how you make lasting, meaningful changes that actually make you feel good in your body.

Why Is My Doctor Telling Me To Lose Weight?

It’s frustrating when a doctor tells you to lose weight for your health—especially if you’ve heard it over and over, regardless of what you actually came in for. It can feel dismissive, like they’re not really listening to your concerns. Instead of looking at the full picture of your health, the focus gets narrowed down to a single metric: your weight. And this isn’t helpful. At. All.

Why? Because weight isn’t a behavior!!! Being told to “just lose weight” doesn’t give you actionable steps for how to improve your health. Instead, it often leads to frustration, self-blame, and worse health outcomes. It can make you feel like your weight is the only thing that matters, when really, your health is influenced by so much more: your nutrition, your movement, your stress levels, your sleep, and your mental health. Focusing solely on weight ignores these other crucial factors.

So why do doctors keep telling patients to lose weight when they should know better? Honestly, it often comes down to a mix of training and societal pressure. Medical professionals are frequently taught to use weight as a quick, easy measure of health—it’s something that’s been ingrained into the medical field for years. And while that might make things “easier” from a clinical perspective, it totally oversimplifies health. They aren’t always taught about how weight cycling, restrictive diets, and an over-focus on weight can negatively impact health in the long term.

Plus, let’s face it—our society has placed so much value on thinness that doctors, like everyone else, are influenced by that bias. The medical field has a lot of catching up to do when it comes to understanding health beyond weight, and unfortunately, this outdated focus on weight loss is something we’re still dealing with.

But just because it’s common doesn’t mean it’s the best advice. There are many health-forward doctors and practitioners now adopting more holistic, weight-neutral approaches, focusing on behaviors like better nutrition, movement, mental health, and overall well-being—not just weight.

If a doctor has told you to lose weight, it’s okay to ask for more: What specific behaviors can you focus on? How can you improve your health without the focus being on the scale? Because when it comes down to it, health is so much more than a number.

Reclaiming Health Without Dieting

So, you’ve been told you need to improve your health. Great! But here’s the thing: you can absolutely work on your health without making it all about your weight. Does that mean your weight can’t or won’t change? Not necessarily. But the key is focusing on why you’re making changes and how you’re doing it. It’s about building sustainable habits you can actually maintain long term—not just dropping pounds, only to gain them back again. Because weight cycling? That’s not doing your health any favors.

So, what can you start doing today?

Focus on Adding In Nutrition

Instead of focusing on cutting foods out, let’s flip the script—focus on adding nourishing foods in. This means incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your day. When you think about adding foods that make you feel good and fuel your body, it naturally shifts your mindset away from restriction and toward abundance. It’s all about giving your body what it needs to feel energized and satisfied, not depriving yourself.

Find Movement You Can Maintain

Movement shouldn’t feel like a chore, and it definitely shouldn’t be something you dread. The key is to find ways to move your body that you genuinely enjoy and can see yourself doing long term. Whether it’s dancing in your kitchen, taking a yoga class, or going for a walk, the goal is to move in a way that feels good for your body—not as punishment, but as a celebration of what it can do. If it’s sustainable and brings joy, you’re more likely to stick with it.

Get Your Booty Sitting at the Table to Eat

How many times have you eaten standing up, on the go, or while scrolling through your phone? One of the simplest yet most powerful habits you can start today is to actually sit down to eat. By sitting at the table and giving yourself time to enjoy your meal, you’re allowing yourself to be more mindful, to savor your food, and to better recognize when you’re full. It’s a small habit, but it can make a huge difference in how you relate to food and your body.

Take Care of Your Mental Health

Your mental health is just as important—if not more—than your physical health. Stress, anxiety, and emotional struggles can have a significant impact on your well-being. Whether it’s talking to a therapist, journaling, meditating, or finding other ways to manage stress, taking care of your mental health should be a top priority. When your mental health is in check, everything else—including your physical health—falls into place more easily.

And Then Maybe Let’s Try Drinking a Little More Water?

Simple, but effective. Sometimes, the smallest shifts can make the biggest impact. Drinking more water is one of those things. It helps with digestion, energy levels, and overall health. So, fill up that water bottle and take a sip—it’s one of the easiest things you can do to support your health without worrying about the scale.

Start with these small, sustainable steps, and you’ll be amazed at how much better you feel—without making it all about weight!

Think About It This Way

When it comes to your health, focusing on weight alone is like looking through a keyhole and thinking you’ve seen the whole room. Your health is so much more complex than a number. It’s shaped by how you nourish your body, how you move, how you manage stress, your sleep quality, and even how you take care of your mental well-being.

Remember, weight is not a behavior—it’s just one piece of data. What really drives lasting change is sustainable habits that support your whole self. So, think about how you feel when you take small steps, like eating foods that make you feel energized, moving your body in a way that’s fun, or even just sitting down for a meal mindfully.

The power lies in your ability to shift your focus from weight to wellness. When you care for yourself from a place of compassion, you build a foundation for health that lasts. Your worth isn’t tied to a number, and neither is your success.

You deserve to feel good in your body—exactly as it is, while still allowing space for change. So, let’s ditch the obsession with the scale and embrace a healthier, more empowered way forward.