3 Things to Track for Weight Loss that Aren’t Protein

Protein is helpful for weight loss, but it’s not the only thing worth paying attention to. If you want more consistent progress (and fewer “why did the scale jump?” moments), tracking a few other metrics can make a big difference.

Here are three things to track for weight loss that aren’t protein: calories, fiber, and sodium.

1) Track Calories (so you’re not guessing)

Weight loss requires a calorie deficit, but it’s easy to underestimate how much you’re eating—especially with snacks, drinks, cooking oils, and restaurant meals. Tracking calories doesn’t have to be forever, but even a short tracking period can show you exactly where your intake is landing.

Why it helps

- Creates awareness of portion sizes and “hidden” calories (dressings, sauces, beverages)

- Helps you spot patterns (weekends, late-night snacking, frequent takeout)

- Makes it easier to adjust without cutting random foods

How to do it

- Log what you eat and drink for 1–2 weeks using an app or a notebook.

- Track consistently, not perfectly.

- Review your log and look for the easiest changes (smaller portions, fewer liquid calories, fewer high-calorie add-ons).

2) Track Fiber (to stay full on fewer calories)

Fiber is one of the most underrated tools for weight loss. High-fiber foods tend to be more filling, which can naturally reduce how much you eat without feeling like you’re constantly hungry.

Why it helps

- Improves fullness and satisfaction after meals

- Supports digestion and regularity

- Often increases overall diet quality (more fruits, vegetables, beans, whole grains)

How to do it

- Aim for a daily target (many adults do well around **25–35 grams/day**).

- Increase fiber gradually and drink enough water to avoid stomach discomfort.

High-fiber foods to prioritize

- Beans and lentils

- Berries, apples, pears

- Oats and whole grains

- Vegetables (especially leafy greens, broccoli, carrots)

- Chia/flax seeds

3) Track Sodium (to understand water weight and bloating)

Sodium doesn’t cause fat gain, but it can cause your body to hold onto water. That can make the scale jump up overnight even if you’re doing everything right—leading people to get discouraged or change their plan too quickly.

Why it helps

- Explains sudden scale increases that are actually water retention

- Can reduce bloating and puffiness

- Encourages more whole foods and fewer highly processed meals

How to do it

- Check labels and track sodium for a week to see your baseline.

- A common guideline is **under 2,300 mg/day**, unless your healthcare provider recommends a different target.

Common high-sodium sources

- Restaurant meals and fast food

- Deli meats, cheese, canned soups

- Frozen meals

- Sauces, dressings, and condiments

- Salty snacks (chips, crackers)

Putting it together: a simple tracking plan

If you want a straightforward approach, try this for the next 7 days:

1. Track calories daily to confirm you’re in a realistic deficit.

2. Track fiber and work toward a consistent target.

3. Track sodium to understand scale fluctuations and reduce water retention.

Focusing on these three areas can make weight loss more predictable, improve how you feel, and help you stay consistent long enough to see results.

If you feel like you need more support knowing your personalized goals for fiber, sodium, and calories or you need accountability sticking with it, reach out for one on one or group counseling. I'm here to support you and helpl you on your way!

Best,

Julia RD

Julia Stevens, MPH, RDN, CPT is a registered dietitian, certified personal trainer and owner of Active Nutrition. She focuses on weight loss and heart health in her virtual private practice near Detroit, MI.