7 Common Weight Loss Mistakes

Common weight loss mistakes begginers make in the gym or home

First Hand Weight Loss Mistakes

– Not going to work out
– Eating late at night
– Using diet aids/pills to lose weight quickly
– Drinking too many calories/sugary beverages per day
– Refusing to eat any foods with fat in them. (Even healthy fats)
– Skipping breakfast – Skipping sleep.


Weight loss is not easy. As you go about your day, you’re constantly faced with temptations that can derail your efforts. Ironically, the more determined and successful you are at weight loss, the less likely it seems to happen. You can lose weight, but you should avoid common mistakes. The following seven common weight loss mistakes could be holding you back from reaching your fitness goals:

If you’re exercising to lose weight, do it in a way that’s both effective and safe. There are a few common mistakes that people tend to make when looking to lose weight. If you want to make sure that you’re losing weight effectively, avoid these 7 mistakes and check out this weight loss journey.

7 Common Weight Loss Mistakes are as follows:

You’re Focusing on the Scale Too Much

We’re so obsessed with the number on the scale, even though it doesn’t mean much. The first step to weight loss is acceptance. Accept that your weight isn’t where you want it to be and that you need to make a change.
Each time you step on the scale, you’re reinforced with the notion that your weight is out of control. You’re less likely to get back on the scale.
Weigh yourself every week in the same time, at the same point in your menstrual cycle (if you have one), and do it at the same time of day. Still, don’t focus too much on that number. Look for other changes in your body and clothes size. Instead of focusing on the scale, use a measuring tape to measure parts of your body like your waist. This will help offer a more accurate measurement of weight loss.

You’re Not Eating Enough Protein

If you’re looking to lose weight, chances are you’re not eating enough protein. A lot of people assume that high-protein diets are best for losing weight, while low-protein diets are best for maintaining your healthy weight. That’s not necessarily true.
You should aim for a minimum of 1 gram of protein per pound of bodyweight, which is 150 grams a day for most women and 180 grams a day for most men. That may sound like a lot, but it’s really not that hard to get. Just keep a few high-protein snacks on hand and eat them whenever you need an extra boost.

We know protein can help you lose weight. That’s why we’ve put together a list of the best high-protein snacks that you can have on hand at any time.

5 Best High-Protein Snacks You Can Take It Anytime in Your Day:

1. Protein Bars
Protein bars are everywhere, and for good reason. They’re small, portable, and offer a huge amount of protein with little effort to consume them. These are the best protein bars on the market right now, so you want to keep a few in your refrigerator.
2. Seeds
Keep a bag of mixed seeds in your refrigerator and you’ll always have a snack on hand. Seeds are calorie-dense with a punch of protein. Plus, they’re rich in vitamins and minerals that can improve your health.
3. Greek Yogurt
Yogurt is one of the best high-protein snacks that you can have on hand at all times. Greek yogurt is even better because it boasts extra protein and lower carbs than regular yogurt. Plus, the thicker texture makes it an ideal snack that keeps you full.
4. Lentils
Lentils are among the best high-protein snacks you can buy in bulk, especially if you’re a vegetarian or vegan. They’re easy to cook up, as well as cheap to buy in bulk at the store. Just keep them in your refrigerator and eat them whenever you’re feeling hungry!
5. Nuts
Nuts are one of the best high-protein snacks you can have on hand at all times. They are high in protein, and many have a healthy amount of fat as well. Plus, they’re so easy to snack on, which means you can always have some in your diet.

Only Doing Cardio Workouts

If you don’t eat enough calories, your body will stop burning fat for fuel. It will use the calories in your carbohydrates and sugar to keep up with the energy demands you have on your body. This is why it is important to not go overboard when doing cardio workouts, as they will only be effective when done prior to eating. You simply won’t be able to burn fat while doing cardio.
Your body uses the carbohydrates and sugars you consume. If your body is low on fat, it will use the carbohydrates and sugars in your blood to keep up with the energy demands of your body. Consequently you will not lose weight!

Not Eating Enough Fiber

It’s amazing how many people think they don’t need to eat any more fiber. They will say things like “I eat a lot of fruits and vegetables, so I don’t need to eat more fiber!”
Well, if you are eating a lot of fruits and vegetables, then you probably aren’t getting enough fiber in your diet.
Fiber can be found in fruits, but it can also be found in whole grains and nuts.
If you think that your eating habits have been bad, consider this. You might not need to change them at all. It’s the lack of fiber that is making you fat!

Not Drinking Enough Water

Last year, Business Insider reported what may be the biggest diet trend in 2017: drinking more water to lose weight. No, seriously. It’s not a joke. A number of studies have found that people who increased their water intake were able to lose weight faster than those who didn’t.

In some cases, the results were almost instant. One study tested the effects of drinking 2 liters of water a day for 3 months versus 3 percent weight loss, and found that those who drank more water also lost more weight.
I was skeptical this was true, because I didn’t notice an immediate correlation between drinking water and losing weight. It did take me awhile to lose the weight — almost a year — but apparently it’s easier and faster than I thought.

But what’s also important is that you stay properly hydrated. It can also help you lose weight faster and more effectively. Drinking water about half an hour before a meal will help take up space in your stomach and make you feel fuller with less food. If you’re not drinking enough water, this can impact your health.

Consuming Too Much Sugar

Most people don’t think about the effect sugar has on your body. You may not think that a can of soda is all that bad for you, but when you pour a bunch of sugar in it, it becomes much worse. Sugar is just empty calories and can lead to a lot of problems over time.

Just because something is “low calorie” doesn’t mean it is good for your health. Some desserts are just not healthy and need to be avoided. There are healthier alternatives that you can make at home, or you can buy them at the store. Sugar is bad for your health. You should limit the amount of sugar you consume in your diet.

You may think that drinking soda is okay because it only has high-fructose corn syrup in it, and that isn’t as bad for you as regular sugar. However, there isn’t research on standard HFCS vs. fructose vs. sucrose (any other word for “table sugar”). That means we don’t know how bad it really is for weight loss.

You Set Unrealistic Goals

You can’t expect to lose 20 pounds in a week, or to make drastic changes overnight. Set reasonable expectations that you can meet, and know that the best way to achieve weight loss is through small changes over the long term. This list is by no means comprehensive, but these mistakes is what most people make when it comes to weight loss.

Bottom Line

The bottom line is that your success as a person and as a result of your weight loss depends on what you do, and how you do it. What we can learn from this: Go back to the basics and assess your success.

Bonus Point: Last Night Sleep

You can’t control the fact that you didn’t get enough sleep last night or that your car broke down, but you can control how much you eat and how often you exercise. If you follow these tips, you’ll be setting yourself up for success.

As long as people are looking to lose weight, they will find a way to do so. What is most important is having a plan of action and implementing the changes needed to meet your goal.

The seven weight loss mistakes will help you lose weight, but there is no magic cure to keep it off. You will need to evaluate your own motives and discover the best way to stay motivated.
You need to look at why you want to lose weight in the first place. Maybe it’s because your doctor said you need to, or maybe something as simple as getting up out of a chair is more difficult than it used to be. While some people like the idea of fitting into an outfit, others may just want more energy or better health.


The key is to not get frustrated or discouraged. You’re going to make mistakes, but the most important thing is to learn from them and try again.
So be patient with yourself, focus on the long term, and keep making small changes that will lead you to the fitness goals you want and helps you avoid common weight loss mistakes. Good luck!

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