Top Most Common Weight Loss Mistakes And How You Can Avoid Them

Top Most Common Weight Loss Mistakes And How You Can Avoid Them

Posted By: Simran    On: February 16th, 2022

It is a common observation that when you try to lose some weight, you generally get off with a great start and shed some noticeable pounds. And then there comes a time when you stop seeing any results and everything starts going against your expectations.

This is not, as some perceive and complain, as something to do with wholly with your Weight Loss Program. Rather, statistics suggest, it’s  because of the fact that you are making some minor but significant weight loss mistakes. These barely noticeable errors often hinder your path to reach an ideal weight of your choice.  But all is not lost, there is some good news too. You can easily overcome these weight loss mistakes by following some important tips on which most nutritionists and dieticians agree.

In this article, you get an idea of some common weight loss mistakes and how you can easily avoid them.

1. You Often Miss Your Breakfast

Skipping Breakfast

Two ladies having breakfast (Representative Image, Photo by Karolina Grabowska from Pexels)

You intentionally miss your breakfast aiming that you may get rid of some extra pounds quicklybut the reality is the opposite. You will have low energy levels throughout the day and ends up eating even more calories than required.

Solution: Never miss your breakfast. Instead, eat food that is rich in protein and fiber content, for example, eggs, yogurt, fruits, etc. In this way, you can avoid all cravings or hunger pangs before lunch and, consequently, there will be a healthy drop in your weight.

2. Not Getting Enough Sleep

Not enough sleep

Catching up on sleep (Representative Image, Photo: Marcus-Aurelius)

Sufficient sleep is very important for weight loss, just like a healthy diet and exercise. Not getting enough sleep disturbs the working of hormones, called Leptin and Ghrelin, important for controlling appetite and causes increased cravings and eating calories more than usual and eventually, weight gain.

Solution: Get an uninterrupted sleep of several hours. According to research, sleep time of 7 to 9 hours is recommended for adults to prevent obesity and other diseases.

3. You Are Relying Too Much On Scale

Over indulging in Scales

Overdependence On Scales (Photo credits: Shvets Production)

Weighing yourself regularly and relying just on your scale is the biggest weight loss mistake. When you lose fat, you simultaneously gain muscle and overall body composition is not shown by scale.

That’s why scale measurements are not a reliable indication of weight loss.

Solution: Experts suggest weighing yourself only once a week and in the morning for the most accurate measurements and also keep the track of your progress.

4. You Skip Your Meals

Skipping meals is another terrible mistake you often made while losing weight. When you miss your meals, your blood glucose level drops predisposing you to diabetes and weight gain. Besides, your metabolism declines and that is the biggest cause behind unhealthy weight gain.

Solution: Never skip your meals. Eat small but healthy, power-packed meals for breakfast, lunch, and dinner.It is recommended to eat fruits as a snack between your meals that would aid you in losing weight quickly and efficiently.


A cheat day is a day off from your diet and eating whatever you like, which is usually high in calories and is not allowed while you are on diet.Many people stick to their boring diet and ignore cheat days. In return, they easily get bored and lost their focus and motivation to keep going on a weight loss journey.

Solution: A large number of researchers support the idea of having cheat days. Therefore, take a break from your strenuous routine and treat yourself to your favorite food. But try to eat within limits even on cheat days.

6. Poor Food Choices

poor vs healthy food choices

Poor food choices (Photo by Andres Ayrton from Pexels)

While on diet, most people prefer to eat low-fat, diet foods and a majority of these are processed food products. But such diets are considereda ‘poor food choice’ for those who want to lose weight. ‘Diet Food’ available in the market misguides you by its label but actually, it is high in sugar and sodium content.

Solution: Ditch such luscious, low-fat food. Instead, eat homemade simple yet nutritious meals and snacks. Not all diet products are bad but most are not suitable for weight loss, thus, it is better to replace them with fresh vegetables and fruits.

7. You Stick To The Same Routine

Sticking to your routine is the crux of weight loss mistakes. When you follow the same diet daily, eat the same meals, and do similar workouts each day then gradually, your body becomes accustomed to such patterns and it will be harder to burn stubborn calories and fats.

Solution: Consider changing your exercises, for example, fix one day for cardio, then strength training and aerobics on alternate days. Even changing location for workouts is linked with boosting motivation and mood. Similarly, try to have variety in your meals to avoid boredom.

8. Not Drinking Enough Water

Not drinking enough water

Not drinking enough water

Drinking plenty of water is the simplest way to lose some pounds but many people are unaware of this important fact.

They focus only on calorie intake and exercise and ignore the point that dehydration could be the reason behind their unexpected hunger issues and weight gain.

Solution: Drinking water not only quench your thirst but is also important in burning fat and removing body waste.Water serves as the best substitute for other high-calorie drinks and may also help to regulate metabolism.

9. You Set Unrealistic Goals

Having unrealistic expectations for your weight loss journey is the most common mistake. If you could not lose certain pounds in a week then you would be automatically discouraged to go further.

Therefore, it is very important to have a realistic approach while losing weight.

Solution: According to researchers, it is recommended to lose 1-2 pounds in a week for a healthy weight loss regimen. But if you think you can lose more pounds then it is better to consult an expert.

10. You’re Focusing Just On Workout

Mundane workout regime

Representative Image (Photo credits: Victor-Freitas)

Sometimes, you do intense workouts regularly and go for a  morning walk every day but still do not get enough decline in your weight.

The reason is simple, you are focusing just on your exercises and entirely ignoring your diet and calorie intake.

Solution: A balanced diet is equally important for losing weight besides intense workouts. You should be aware of your calorie intake and never try to compensate for high-calorie meals by vigorous workouts at the gym.

11. Crash Diets

A crash diet is one in which you consume a few calories that later leads to a state of starvation or intense hunger.

A crash diet provides a surprisingly big drop in your weight within a few days but in longterm, it is extremely harmful to your overall health.

Crash diets left you with the feeling of starvation and intense cravings that’s why, after you stop dieting, you have an uncontrolled appetite for sweet, savory snacks and junk food.

Solution: Instead of crash diets, many health professionals recommend the ‘Mediterranean diet, Atkins diet, Plant-based diet, and especially Intermittent fasting’because of their immense benefits and little to no side effects.

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