Many people link weight loss success to the numbers flashing on a weighing machine. But experts say this approach often overlooks what really matters for health — body composition, muscle strength, and overall fitness. One such voice is Dr. Alok Chopra, a leading cardiologist and co-founder of Aashlok Hospital, who recently shared why focusing on the scale could be the wrong starting point and offered practical steps for achieving fat loss in a healthier way.
Weight Is Not the Full Picture
Dr. Chopra explained in a reel that weight naturally fluctuates from day to day due to factors such as water retention, digestion, and even your most recent meal. He emphasised that true progress is better reflected in fat loss and muscle gain rather than a changing number on the scale.
Protein as a Priority
One of his key recommendations for fat loss is ensuring adequate protein intake. He suggested including sources such as eggs, dal, fish, chicken, or tofu in every meal. Protein not only helps preserve muscle but also supports recovery after workouts.
Strength Training Over Endless Cardio
Dr. Chopra highlighted the importance of strength training, calling it “non-negotiable” for anyone aiming to burn fat and boost metabolism in the long term. He recommended lifting weights or performing resistance-based workouts at least three to four times a week instead of relying solely on extended cardio sessions.
Carbs and Sleep Matter
While many people cut out carbohydrates completely, Dr. Chopra clarified that carbs are not the enemy. He advised selecting “good carbs” such as rotis, rice, and fruits in moderation, while avoiding ultra-processed junk. Most meals, he added, should be home-cooked with the right oils, though occasional dining out is fine.
Sleep, he warned, plays a major role in fat loss. Poor rest can increase cravings and slow progress, so aiming for at least seven to eight hours of quality sleep is crucial.
Move More and Do Isometric Exercises
Dr. Chopra also promoted Non-Exercise Activity Thermogenesis (NEAT), which means adding small movements throughout the day — walking more, taking the stairs, and standing up regularly — to increase calorie burn without extra gym time.
He further recommended isometric exercises, which involve static muscle contractions without movement, as an effective way to build endurance and strength.
In his words, real progress is measured by strength, stamina, and muscle — not just the digits on a weighing scale.
Weight Is Not the Full Picture
Dr. Chopra explained in a reel that weight naturally fluctuates from day to day due to factors such as water retention, digestion, and even your most recent meal. He emphasised that true progress is better reflected in fat loss and muscle gain rather than a changing number on the scale.Protein as a Priority
One of his key recommendations for fat loss is ensuring adequate protein intake. He suggested including sources such as eggs, dal, fish, chicken, or tofu in every meal. Protein not only helps preserve muscle but also supports recovery after workouts.Strength Training Over Endless Cardio
Dr. Chopra highlighted the importance of strength training, calling it “non-negotiable” for anyone aiming to burn fat and boost metabolism in the long term. He recommended lifting weights or performing resistance-based workouts at least three to four times a week instead of relying solely on extended cardio sessions.Carbs and Sleep Matter
While many people cut out carbohydrates completely, Dr. Chopra clarified that carbs are not the enemy. He advised selecting “good carbs” such as rotis, rice, and fruits in moderation, while avoiding ultra-processed junk. Most meals, he added, should be home-cooked with the right oils, though occasional dining out is fine.Sleep, he warned, plays a major role in fat loss. Poor rest can increase cravings and slow progress, so aiming for at least seven to eight hours of quality sleep is crucial.
Move More and Do Isometric Exercises
Dr. Chopra also promoted Non-Exercise Activity Thermogenesis (NEAT), which means adding small movements throughout the day — walking more, taking the stairs, and standing up regularly — to increase calorie burn without extra gym time.He further recommended isometric exercises, which involve static muscle contractions without movement, as an effective way to build endurance and strength.
In his words, real progress is measured by strength, stamina, and muscle — not just the digits on a weighing scale.
