14 Common Weight Loss Mistakes (And How to Avoid Them)

“I don’t eat too much and I exercise, so why don’t I lose weight?!” This is a common question among people who want to lose weight. Exercising regularly and eating less food than ever, but when you go on a scale you’ll surprised by the shown number. Why does this happen? So, to be honest, that’s because you make common weight loss mistakes. If you know what they are as well as avoiding them, you’ll get better results. In this blog post, we’re going to mention common mistakes in weight loss that most people do. Also, we mention how to avoid them. After reading this blog post, you won’t be surprised by the scale’s number. Let’s get started. 

1- Scared of the Scale! 

Forget the scale, it’s all about inches! You can’t say you didn’t lose weight because the scale’s number didn’t change, or it’s even more than it was. Because your weight’s number depends on many other things including fluctuating daily due to water retention, hormonal changes, and undigested food. It’s better to measure inches lost around your waist, arms, and legs. You can also track your progress by taking photos. So, it’s wrong to always track your progress by the scale. 

2- Overeating or Undereating instead of Smart eating

When it comes to eating, it’s always a good idea to stay in balance. The key to weight loss is eating fewer calories than you burn. But, not only eating too little can be dangerous for your body, but also it can slow down your metabolism and cause muscle loss. Slowed down metabolism can delay your weight loss process. On the other hand, eating too many calories can make you gain weight. Even if you eat healthy foods too much, they can pack a calorie punch. Just eat enough healthy foods and see the miraculous results you’ll achieve.

3- Skipping Workouts or Overdoing Them

Balance is key in diet as well as exercising. Some beginners think they can lose weight fast if they exercise more than usual. But let me explain what happens when you work out more than needed. excessive exercise can stress the body. As a result, your hormone levels will be affected which can slow down your weight loss process. On the other hand, skipping workouts or not having regular exercise can reduce your metabolic rate and slow down achieving desired results. So, skipping workouts and overdoing them is one of the common weight loss mistakes that you should be aware of and stay in balance. We recommend reading Bodybuilding Tips for Beginners blog post for more information. 

4- No Strength Training

To burn those fat, you need to build muscle. And to build muscles, you need to lift weights! Weightlifting and strength training boost your metabolism. Actually, when you do cardio workouts, you only burn calories while doing that. But when you do strength workouts and build muscle, you burn calories even when you’re sleeping or doing normal activities.

That’s because lifting weights and strength workouts boost your metabolism so much more than usual cardio workouts. That’s why it is recommended for skinny people with belly fat to do strength workouts. We don’t say skip cardio and aerobics, they’re also awesome for boosting heart rate, improving stamina, reducing stress, and burning calories. The best approach is to combine cardio with strength workouts and see how fit and happy you’ll be!

5- Missing Out on Protein

When it comes to weight loss, protein is your savior. You should incorporate protein in all of your meals because it can:

• Reduce appetite: Protein helps you to feel fuller for longer times. 
• Boost metabolism: It boosts your metabolism and helps burn more calories during digestion.
• Prevent muscle loss: When you work out, your muscles become torn and they need protein to be rebuilt. That’s why protein helps maintain muscle while losing fat.
• Support fat burning: Protein helps you to break down fat more efficiently. 
• Stabilize blood sugar: As it Stabilizes blood sugar, it can Reduce cravings and energy crashes. 

6- Skipping Fiber  

One of the common weight loss mistakes is skipping or not consuming enough fiber. If you don’t consume fiber as much as you need, your weight loss goals will be undermined. Consuming enough fiber, especially soluble fiber, will foam a gel in your stomach which makes you feel full for longer and slows down your digestion. Also, as the research suggests, fiber can help you lose weight without strict dieting as it can work with your gut bacteria and keep your digestive system healthy. So, to lose weight, you should incorporate fiber-rich foods like fruits, vegetables, and whole grains into your diet. 

7- Snacking Out of Habit, Not Hunger  

It is suggested to eat small meals during the day, but you should divide your main meals into smaller portions, not to add extra small meals to the main ones. For some people, it becomes a habit to eat snacks even when they’re not hungry. They do it as a hobby! But this is one of the most common mistakes in weight loss. So, if you want to lose weight, you should eat small meals only when you’re hungry. This causes less calorie intake and inflammation. So, if you think about snacking the next time, ask yourself “Do I really feel hungry?” if not, just try to find another hobby to be entertained. 

Snack Smart, Not Starve

Stay in balance and don’t think skipping snacks is the best way. Smart, healthy, and protein-packed snacks like nuts are the best way to prevent overeating later. Also, they can boost your metabolism which results in weight loss. 

8- Drinking Sugary Beverages

It’s good to know that liquid calories lead to higher calorie intake. Unlike solid foods, liquid calories don’t satisfy hunger. As a result, when drinking more liquids, you’re taking calories without feeling full. So, after that, you go for eating solid meals again and taking more calories. That’s why drinking sugary beverages can be a weight loss mistake. If you love drinks, you can learn weight loss drink recipes and enjoy delicious drinks while losing weight. 

9- Skipping Breakfast

It seems that skipping breakfast is a good weight to lose weight, but there are reasons that show that skipping breakfast is one of the common mistakes in weight loss. These reasons are:

• Breakfast boosts metabolism: Skipping breakfast can slow down your metabolism because makes your body to go into energy-saving mode. But if you eat a healthy breakfast, you burn more calories during the day. 
• Breakfast controls hunger: When you skip breakfast, the urge for unhealthy snacks will be increased due to hunger. 
• Improves nutrient intake: If you eat a healthy breakfast every day, essential nutrients like vitamins, minerals, and fiber will be provided for your body. 
• Stabilizes blood sugar: Eating breakfast stabilizes blood sugar and a steady blood sugar level is necessary for preventing energy crashes and food cravings.

10- Drinking Too Little Water

One of the other weight loss mistakes is not drinking enough water. This is the most basic and simple thing that you can do for weight loss. Drinking enough water boosts your metabolism. As a result, you’ll burn more calories. Listen to your body and drink the amount of water that your body needs. If you have more physical activity, you need more water. 

Related article: Does drinking a lot of water help reduce cellulite?

11- Saying No to Dairy

Some people think they can lose weight faster if they skip dairy. But you should know that dairies are high in calcium which is essential for losing weight. It’s a good idea to choose low-fat or non-fat dairy as they have lower calories and more calcium. Greek yogurt or skim milk are the best choices. Choose real and healthy foods for calcium rather than supplements. In this way, you’ll burn fat more effectively. 

12- Fast Food on the Fly

It’s easy to always eat fast food, but also it’s easy to overeat them! Even if you choose healthy options can add many calories. To track your weight loss goals, you should limit eating fast foods to special occasions. Instead, cook healthy and nutrient-rich foods at home with fresh ingredients to stay fit and healthy. 

13- Dreaming Too Big

Setting unrealistic goals not only can be discouraging but also can be dangerous for our bodies. You should know how much weight loss is healthy in a month to stay healthy and achieve your goals. Some people seek to lose 20 pounds a week which can make them disappointed. Be kind to yourself and don’t expect too much from your body! Instead, set smart goals and stick to your simple plan then see how effective it can be! 

14- Sticking to Traditional Weight Loss Surgeries

Nowadays, many people think about dangerous surgeries for fast weight loss. They think traditional surgeries like gastric bypass or liposuction are the only way to be fit without effort in a short time. But you should know that they have many side effects, can be temporary and so expensive.

These non-surgical and effective treatments like CoolSculpting, Emsculpt NEO, and fat freezing use advanced technologies to lose body fat. Here at Elegant Hoopoe, we offer these treatments. If you want more information, check our non-invasive weight loss page. 

Bottom Line

So, there you have it! Now you know 14 common mistakes in weight loss that prevent most people from achieving their weight loss goals. But luckily, you know these mistakes and try to avoid them. In this way, you can maintain healthy lifestyle habits and enjoy desired results. If you’re looking for additional treatments for losing weight faster, instead of dangerous surgeries, consider non-invasive treatments that are safe and effective.