16 Common Mistakes When Trying to Lose Weight

1. Not eating enough fiber

Carbs are often considered the enemy of weight loss. However, not all carbs are equal. 

Fiber is a complex carb that helps you lose weight by keeping you feeling full for longer, reducing cravings and overall calorie consumption. Fiber also aids healthy gut functioning. 

Eat plenty of vegetables, fruits, and whole grains throughout the day to get more fiber and other important nutrients. 

2. Overlooking hydration

Drinking plenty of water keeps your metabolic rate high, reduces hunger, and promotes digestion and overall health. Aim to drink at least 8-10 glasses of water each day. You may need more water in hot weather and during physical activity to counteract the fluid loss that occurs with sweating.

3. Avoiding fats

Although it is important to monitor how much fat you are eating, you should not be eliminating them completely from your diet.

How much and what type of fats you eat are important when it comes to losing weight. Omega-3 fatty acids found in fish, nuts, and seeds can help keep you satiated for longer and boost your fat-burning rate. 

4. Following an overly restrictive diet

In order to lose weight effectively, your diet needs to be sustainable. Eat what is available and affordable. Avoid eliminating entire food groups (like carbs), since this increases the likelihood of giving up on the entire diet.

5. Not combining diet with exercise

Healthy weight loss requires a balance of diet and exercise. To lose weight, sufficient physical activity along with a calorie-restricted diet are equally important. Relying on just one will not help.

6. Eating too much salt

While salt is a go-to for adding flavor to low-calorie meals, too much salt can lead to water retention, which may show in increased body weight. Moreover, excess salt can lead to health problems such as high blood pressure, heart disease, and stroke.

7. Not eating enough protein

Protein helps boost satiety and build muscle mass, which will help you lose body fat.

Most healthy people need at least 0.8 grams of protein per kg of body weight per day. For example, if you weigh 60 kg, you need 48 grams of protein a day. Your absolute protein requirement may vary depending on factors such as age, sex, activity level, and underlying health conditions. 

8. Focusing on the scale

Numbers on the scale may be important, but they are not the sole criteria for measuring weight loss progress. Your weight is affected by other factors that may not be reflected on the scale. Instead of agonizing over the weight scale, look for improvements in terms of inches lost, flexibility, stamina, how your clothes fit, and how you appear in the mirror.

9. Not doing the right exercises

Many people think in order to lose weight, all they need to do is hop on the treadmill or do cardio for hours. However, keep in mind that weight training, stretching, and resistance exercises are crucial too. These exercises help you gain muscle, which helps you burn more calories and improves your body composition. 

10. Eating too many or too few calories

Generally speaking, you need to decrease your weekly calorie intake by 3,500 calories in order to lose a pound of fat a week. This can be achieved by cutting 400-500 calories from your daily calorie intake. If you do not eat fewer calories than you burn each day, you will not lose weight. 

However, eating too few calories can also cause your metabolism to slow down, making it hard for you to lose weight. Thus, modest calorie restriction is the key.

11. Overestimating calories burned

Remember that a 30-minute jog will not compensate for the 2,500-calorie cheese pizza you ate. Track your calorie consumption and expenditure as accurately as you can. Calorie-tracking apps, watches, or bands may be helpful in estimating calories burned each day, although keep in mind that these estimates may not always be 100% accurate. 

12. Allowing too many cheat meals

You stick to your diet the whole week, but then comes the weekend. Mindlessly eating on Saturday and Sunday may completely nullify your calorie deficit during the week, which may interfere with your weight loss efforts.

13. Having unrealistic weight loss expectations

Many people search the internet for advice on “how to lose 10 pounds in a week” or “can I lose 5 inches in 10 days?” This is often attached to alluring articles claiming how easily you can achieve these goals, completely disregarding the health implications of such rapid weight loss. Keep your expectations realistic and healthy. A target of losing 1-2 pounds a week is safe, reasonable, and supportive of long-term weight loss.

14. Exercising too little or too much

If you do not exercise enough while restricting calories, you may lose muscle mass and slow down your metabolism, which will hamper your weight loss efforts. Conversely, exercising too much can also cause problems, negatively impacting your hormones and leading to stress.

15. Being deceived by “healthy” snacks

There are tons of products that are promoted as being healthy, low-calorie snack options that can help you lose weight—sugar-free cookies, no-flour cupcakes, veggie chips, etc. However, these products often contain loads of calories, trans fats, and hidden sugars. Read nutrition labels carefully to make sure the snacks you purchase will actually help you in your weight loss journey.

16. Not seeking professional advice

When it comes to weight loss, it can be easy to assume you know how to do it on your own. However, many people find that they are not following the right type of diet or exercise to get results. You may even have underlying conditions such as Cushing’s syndrome or thyroid disease that can affect your ability to lose weight. Do not hesitate to seek the help of qualified professionals such as dietitians, doctors, and physical trainers to make sure you are planning the right diet and exercise program that suits your individual needs.