Obesity is a growing concern in North America, with more than 2 in 5 U.S. adults living with the condition.
This translates to roughly 42% of the population struggling with excessive weight, which can lead to various health complications.
According to one study, about 40% of adults from the general population have reported actively trying to lose weight.
Still, many people face challenges that hinder their weight loss efforts. Misconceptions, misinformation, and poor habits contribute to these difficulties, making it harder for individuals to achieve their desired results.
If you’re trying to improve your health, read on to learn about the 10 most common mistakes people make when trying to lose weight, and how to avoid them to improve your chances of success.
Skipping Meals to Cut Calories
One common mistake people make is skipping meals, thinking it will help them cut calories and lose weight faster. While it may seem like an easy way to eat less, skipping meals can potentially backfire.
When you skip a meal, your metabolism slows down, and your body begins to store fat more efficiently as a survival mechanism.
Additionally, hunger levels rise, often leading to overeating at the next meal or snacking on unhealthy foods.
One study found that individuals who skip breakfast tend to eat 20% more calories later in the day, compared to those who eat regular meals.
Skipping meals disrupts your body’s natural hunger signals, which can lead to poor food choices and overeating.
Instead of skipping meals, focus on balanced portions spread evenly throughout the day, to keep your metabolism active and prevent excessive hunger.
Overestimating Calories Burned Through Exercise
A common mistake people make is overestimating the number of calories burned during exercise.
Many believe that a tough workout will burn enough calories to offset poor eating habits, but this isn’t usually the case.
Research shows that most people overestimate their calorie burn by 200-300 calories per session. Exercise alone, while important, is often not enough to create the calorie deficit needed for weight loss.
While physical activity boosts overall health, it’s essential to remember that exercise typically accounts for only a small portion of your daily calorie expenditure.
The majority of calories burned come from your basal metabolic rate (BMR)—the energy your body uses to maintain basic functions like breathing and digestion.
This is the reason weight loss is more reliant on your diet than on your exercise routine.
According to bariatricians at WINIT Clinic, combining exercise with a nutrient-dense diet, and tracking food intake accurately to ensure you aren’t overcompensating for calories burned is crucial.
Consistently balancing diet and exercise leads to more sustainable weight loss results.
Choosing Low-Fat or “Diet” Foods Instead of Nutritious Whole Foods
Many people mistakenly opt for low-fat or “diet” foods, believing they are healthier choices for weight loss.
However, low-fat and diet-labeled products often contain added sugars, preservatives, and artificial ingredients to compensate for the reduced fat content.
These additives can actually hinder weight loss by spiking blood sugar levels and causing cravings.
A study revealed that individuals who consumed processed “diet” foods were more likely to feel hungry sooner than those who ate whole, nutrient-dense meals.
Whole foods, such as vegetables, lean proteins, whole grains, and healthy fats provide the essential nutrients your body needs for energy and weight management.
Incorporating whole foods into your diet can help regulate blood sugar levels, reduce cravings, and increase satiety, which supports sustainable weight loss.
Prioritizing food quality over marketing is key to a healthier approach to weight loss.
Not Tracking Food Intake Accurately
One of the most common mistakes in weight loss efforts is failing to track food intake accurately.
Many people either underestimate the number of calories they consume, or forget to account for snacks, condiments, and portion sizes.
Studies show that people often misjudge their caloric intake by as much as 20-30%, which can significantly impact their ability to lose weight.
Accurate tracking helps you stay mindful of the types and amounts of food you’re consuming.
Using food tracking apps or maintaining a food diary can give you a clearer picture of your eating habits.
These tools also help identify areas where you might be unknowingly consuming excess calories.
For successful weight loss, it’s important to record everything you eat—including small snacks, beverages, and even cooking oils—so you can adjust your calorie intake accordingly.
Neglecting Strength Training in Favor of Cardio
While cardio helps burn calories, it doesn’t build muscle as effectively as strength training. Muscle mass plays a crucial role in boosting your metabolism, because it burns more calories at rest compared to fat.
A study found that those who incorporated strength training into their workout routine experienced a higher resting metabolic rate than those who only did cardio.
In addition to burning calories during exercise, strength training helps preserve muscle mass as you lose weight, ensuring that more of your weight loss comes from fat rather than muscle.
Incorporating weightlifting, resistance bands, or bodyweight exercises into your routine will help build the muscle you need to enhance long-term fat burning.
Underestimating Portion Sizes
Many people unintentionally eat more than they realize, especially when consuming high-calorie foods.
A study highlighted that most individuals misjudge portion sizes by 50-100%, which can result in significant calorie overconsumption over time.
Portion control plays a critical role in managing calorie intake. For example, a serving of pasta or rice is typically ½ cup, but many people serve themselves double or even triple that amount without realizing it.
Using smaller plates, measuring food, and being mindful of portion sizes can help you avoid accidentally eating more than intended.
Another effective strategy is to become familiar with standard serving sizes and learning how to visually estimate portions when measuring isn’t possible.
Ignoring Liquid Calories From Drinks
Many people overlook the calories they consume through beverages, which can add up quickly and sabotage weight loss efforts.
Sugary drinks like sodas, fruit juices, energy drinks, and even some coffee beverages can pack a significant calorie punch without making you feel full.
A large sugary soda, for example, can contain over 200 calories, equivalent to a small meal.
Even drinks that seem healthy, like smoothies or sports drinks, can be loaded with hidden sugars and calories.
Studies show that liquid calories do not trigger the same feeling of fullness as solid foods, leading people to consume more calories throughout the day.
You can cut out unnecessary calories and stay on track with your weight loss goals by opting for water, unsweetened tea, or black coffee.
Not Getting Enough Sleep
Studies have shown that people who get less than 7 hours of sleep per night are more likely to gain weight or struggle to lose it.
Sleep deprivation disrupts hormones like ghrelin and leptin, which control hunger and satiety.
When you’re sleep-deprived, ghrelin levels increase, making you feel hungrier, while leptin levels decrease, reducing your feeling of fullness.
Additionally, being tired leads to poor decision-making, causing cravings for high-calorie, sugary foods.
Research indicates that individuals who sleep poorly consume an average of 385 more calories per day than those who are well-rested.
Ensuring you get enough quality sleep helps regulate these hormones, reduces hunger, and supports your weight loss efforts.
Setting Unrealistic Weight Loss Goals
Setting unrealistic weight loss goals is a common mistake that can lead to frustration and burnout.
Many people expect rapid results, aiming to lose large amounts of weight in a short period, which is not sustainable or healthy.
Aiming for extreme weight loss can create a feeling of pressure, leading to unhealthy behaviors like crash dieting or excessive exercise.
According to most experts, a realistic weight loss goal is to lose 0.5 to 1 kg (1 to 2 pounds) per week, which is both achievable and sustainable.
Setting smaller, more realistic goals helps maintain motivation and allows you to celebrate incremental successes.
Focus on gradual progress rather than quick fixes, and understand that healthy weight loss takes time. This approach encourages long-term lifestyle changes rather than short-term solutions.
Lacking Consistency in Diet and Exercise Routines
Weight loss is not achieved overnight, and inconsistent efforts can hinder progress.
For example, yo-yo dieting, where individuals follow a strict diet for a short period and then return to old eating habits, often results in regaining any weight lost.
The same applies to exercise routines; sporadic workouts will not provide the long-term benefits needed for sustainable weight loss.
In general, people who maintain a consistent calorie deficit and engage in regular physical activity—at least 150 minutes of moderate exercise per week—are more likely to achieve and maintain weight loss.
Developing habits and sticking to them, even when progress feels slow, is the foundation for lasting results.
Instead of seeking quick fixes, focus on making healthy eating and regular exercise a permanent part of your lifestyle.
The Bottom Line
Losing weight is a complex process that requires a combination of mindful eating, regular physical activity, and consistency.
Many of the common mistakes people make—such as skipping meals, underestimating portion sizes, and neglecting strength training—can be corrected by making small, sustainable changes to your daily habits.
Instead of focusing on short-term fixes, it’s crucial to adopt a balanced approach that supports long-term success.
Remember that weight loss isn’t just about the number on the scale. It’s about creating healthy habits that last a lifetime.
By avoiding common pitfalls, you increase your chances of achieving your weight loss goals in a way that is both realistic and sustainable.
Patience, consistency, and dedication will ultimately lead to success.
FAQs
What Is the Hardest Part About Losing Weight?
For many people, the hardest part about losing weight is maintaining consistency over time.
Sticking to a new diet or exercise routine is challenging when results are not immediate. Motivation declines when the initial excitement wears off, making it easy to revert to old habits.
Also, overcoming cravings and emotional eating can make the process more difficult, especially when stress or other emotions come into play.
What Affects Weight Loss the Most?
The most significant factor affecting weight loss is caloric balance—the difference between the number of calories consumed and the number of calories burned.
A consistent calorie deficit, where you burn more calories than you consume, is essential for weight loss.
Other important factors include metabolism, genetics, sleep, stress levels, and the type of diet and exercise routine followed.
Is Losing 1kg a Month Too Slow?
Losing 1kg a month is actually a healthy and sustainable rate of weight loss for many people. Experts generally recommend aiming for a weight loss of about 0.5 to 1kg per week.
This pace helps reduce the risk of complications associated with rapid weight loss, and reduce the chances of gaining the weight back after reaching your goal.
What Causes the Fastest Weight Loss?
Fast weight loss is typically caused by a combination of drastic calorie restriction and intense exercise. However, this approach is not sustainable or healthy in the long term.
Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health problems.
It’s better to aim for a moderate and steady weight loss pace that can be maintained over time.
What Is the Biggest Reason People Can’t Lose Weight?
The biggest reason people struggle to lose weight is inconsistency, both in diet and exercise.
Many people have difficulty sticking to healthy habits for an extended period, leading to periods of overeating or skipping exercise.
Other factors include emotional eating, underestimating calorie intake, and overestimating calorie burn from exercise.
How Can You Speed Up Your Metabolism?
To speed up metabolism, focus on building muscle through strength training, as muscle tissue burns more calories at rest than fat.
Eating small, frequent meals throughout the day and incorporating protein-rich foods can also help.
Additionally, staying active throughout the day, staying hydrated, and getting enough sleep are crucial for maintaining a healthy metabolism.
What Age Is the Hardest to Lose Weight?
Weight loss tends to become more challenging as people get older, particularly after the age of 40.
This is due to metabolic slowdown, hormonal changes, and loss of muscle mass that naturally occurs with aging.
Maintaining an active lifestyle and focusing on strength training can help mitigate these effects.
What Are the Signs of Losing Belly Fat?
Signs of losing belly fat include clothes fitting more loosely around the waist, reduced measurements when you measure your waist circumference, and improved definition in the abdominal area.
You may also notice a general reduction in bloating and more toned muscles around your midsection as you continue losing fat.
What Body Shape Is the Hardest to Lose Weight?
People with an apple-shaped body, where weight tends to accumulate around the abdomen, often find it harder to lose weight.
This is because visceral fat, the fat stored around the organs in the abdomen, is more resistant to weight loss than subcutaneous fat, which is stored under the skin in other areas.
Visceral fat is also more influenced by hormonal factors, making it more challenging to shed.