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Top 17 Major Mistakes of Your Weight Loss Journey - The Ultimate Guide

Updated: Oct 20, 2022

Top 17 Major Mistakes of Your Weight Loss Journey - The Ultimate Guide

Have you stepped aboard on the journey to get rid of that belly fat and shed those extra kilos? Do you think there is a quick fix to deal with those stubborn calories that don’t seem to disappear? Have you been trying to shed some weight for months, but some things backfire on your painstaking efforts?

You've tried your best to control your calories, boost your metabolism and make healthy lifestyle choices. Why aren't you getting the desired results?

What is it that you're doing wrong? Amidst your painstaking efforts to lose weight, there are quite a few possible mistakes that you might be making which flunk your efforts.

This ultimate guide will show you the top 17 major mistakes of your weight loss journey so you can avoid them and get on track to success!

Top 17 Major Mistakes of your Weight Loss Journey

Working Out More Than You're Consuming Calories

1. Working Out More Than You're Consuming Calories

In a desperate effort to lose some weight, people often tend to raise the intensity and duration of their workouts. However, while they amp up their workout regimen, they also cut down their diet in the hope of losing weight rapidly.

Unfortunately, they don't realize that these two elements don't go hand in hand. If you're working out vigorously, your body needs additional nutrients to fuel energy.

By simply curbing your cravings for more food, you're depriving your body of its calories and feeling sluggish and fatigued.

This isn't how the weight loss mechanism is meant to work. There needs to be a balance between your intensified training sessions and consuming sufficient healthy foods.

Skipping Breakfast

2. Skipping Breakfast

From a very tender age, having a healthy breakfast has been emphasized. Despite this, as we've grown up, we tend to forego this important meal of the day to cut down our intake of calories.

But this isn't how our body mechanism works. Rather than using the existing calories as a fuel source, our body prefers to store food in the muscles during times of starvation.

This gives rise to another sinister problem. You tend to overeat the next meal you have, which is usually later in the day, to combat all the hunger and make up for the missed meal.

Since the body is likely to be in the passive mode during the night, this has a counter effect. The body ends up storing the excess calories rather than burning them.

The flappy tummy, plump thighs, and bulging arms don't seem to disappear.

Results of the research indicate that more than 75% of people who lose more than 30 pounds and can keep it off eat the morning meal every day.

Cutting Out On An Entire Food Group

3. Cutting Out On An Entire Food Group

With the numerous types of diets emerging, people often tend to completely cut out on one food group, such as fats, carbs, or sugars, while augmenting their intake of the other.

You might be able to observe evident weight loss in the short term, but this is not what we call a healthy, balanced diet.

It is an unsustainable form of diet that cannot be continued long-term. Still, it also results in deficiencies in the body, and you might end up with chronic diseases and health issues.

For example, eliminating all carbs in your diet means cutting off the fuel needed to carry out robust workout sessions.

Or you might be opting for a low-fat diet where all your nutritional content comes majorly from carbs. This is not always a healthful choice as moderate amounts of fats are vital for the body's physiological needs.

Rather than wholly skipping fats, incorporate an adequate portion of healthy fats in nuts, liquid oils, oily fish, and dairy products.

Now that you know that all macronutrients are imperative for the body's healthy functioning divert your focus towards the portion size that you're eating to achieve your optimal weight.

Assessing Weight Loss Only Through The Scale

4. Assessing Weight Loss Only Through The Scale

The weighing scale tends to be a significant measure of your weight loss journey. You know the absolute delight when you step on the weighing scale and observe it to be 2 points lower.

That's what counts as actual weight loss for us, right? And how sad do we become when there’s no apparent change in the reading?

However, keep in mind that your weight on the scale is not the only measure determining how much weight you've lost.

The error rate can vary from 2.5% to 4.5% body fat and even be much higher, making weighing scales a relatively inaccurate measure.

Your body constitutes a composition of several elements, including multiple fluids, amount of food remains, stored calories and muscle mass, etc.

With that said, your weight may fluctuate slightly depending on your liquid fluids or food intake. Sometimes, more excellent water retention by the body is what shows your weight a few points higher.

The fluctuation in weight may also be due to your workout regimen. You might be gaining some muscle while losing the fat mass, and hence no apparent change in the value can be observed.

Now you see, you might still be losing excess body fat while the scale reading isn't determining it.

Try using a measuring tape around your waist and see if there are any changes. Or compare your present self to the previous month's picture, and you are likely to note some changes!

Not Maintaining The Right Calories Consumption

5. Not Maintaining The Right Calories Consumption

Not consuming the right proportion of calories can counter your weight loss goals. To add to the problem, people often tend to make faulty calculations regarding their intake of calories.

A calorie deficit is indeed needed to greatly promote weight loss.

This means that your body needs to burn more calories than it consumes. But that doesn't mean you slash down your calories tremendously.

The requirement for nutrition and calorie intake varies depending on several factors, including body mass, muscle mass, physical activity, age, gender, etc. No two persons can claim to have the same level of calorie requirements.

You might be underestimating the value of calories you're taking in. If your diet comprises foods rich in fats such as nuts, fish, and oils, checking the portion quantity is essential.

In the same way, overestimating your calorie intake and eating less can also backfire on your weight loss efforts.

Your body would store the extra calories rather than use them as fuel. It may also lead to muscle loss and slow down your metabolic rate, and all your efforts would go in vain.

Relying On Pills to Lose Weight

6. Relying On Pills to Lose Weight

Today's market is saturated with an array of pills offering rapid solutions to obesity and aiding in losing excessive body fat.

People often look for such accessible alternatives, but the reality is that most of them come with a plethora of side effects, and more so, not all of them are effective.

Nobody would have to go through the stupid struggle if it was so simple to lose weight in a blink of an eye. Since there is no magic fix to deal with your flappy belly, you need to switch to more effective strategies for weight management and greatly promote weight loss.

Rather than curbing our cravings or binge eating all the time to satiate our hunger, it is vital to understand our metabolism and devise effective ways to use food as fuel to nourish our bodies healthily instead of suppressing our hunger.

Substituting Meal Times with Drinks

7. Substituting Meal Times with Drinks

Cutting off soft drinks and high-sugar beverages to lose sufficient weight is a regular fitness practice.

However, with the many innovative formulas for weight loss springing up, people often switch to green juices and natural smoothies as meal replacements.

This is not always a great idea since smoothies might not contain the optimum composition of nutrients leading to a deficiency of vital nutrients.

Regardless of how much you run away from the truth, these fresh juices and smoothies are loaded with high natural sugar content.

So they are not the perfect source of calorie intake, and you wouldn't want to end up with health issues like obesity and heart disease.

You can't simply be at peace by consuming tons of liquid calories, assuming that your calorie intake has been lower as you skip your solid meals.

Exercising Excessively Or Inadequately

8. Exercising Excessively Or Inadequately

Having a steady workout routine to achieve your weight loss goals is vital. Although reducing your muscle mass and excess fats stored in the body is inevitable when you restrict your intake of calories, it might not happen in the most efficient ways.

Not exercising properly would cause you to lose more muscle mass rather than aid in getting rid of the excess fats stored. Also, your metabolic rate is likely to slow down.

However, sometimes people want to lose weight so diligently that they begin exercising vigorously without maintaining their calorie levels. Putting your body under immense pressure through your strenuous workout isn't a healthy strategy, nor is it sustainable.

It might deteriorate your health, leading to high-stress levels. Increased stress hormones make it even more challenging to lose weight. You might harm your body by burning your muscle and getting joint injuries.

Choosing the right intensity of training sessions is crucial in the weight loss journey. You can't just work on assumptions here. It is vital to align your workout plans according to your calorie intake and give your body some time to relax and rejuvenate itself.

Eating At Irregular Intervals

9. Eating At Irregular Intervals

Eating every few hours in small portions to keep your metabolism active and eliminate feelings of hunger has been a prevalent concept.

The diet then comprises several meals and snacks every few hours. But this doesn't help you lose weight as people tend to suppress their hunger during meal times.

As you keep snacking throughout the day, your body is constantly consuming calories, usually more significant than what you need, without any judgment of feeling full or satiating your hunger.

According to contemporary dietitians, the better way to go about it is to monitor the overall intake of calories and nutrients rather than boosting your consumption by having multiple meals.

It is recommended to have around 3 filling meals during the day to get prolific outcomes for your body. Focus on the nutrients you consume and your workout regimen to accelerate your metabolic rate, reduce inflammation and lower the rate of weight gain.

Having Unrealistic Expectations Leading To Diminishing Motivation

10. Having Unrealistic Expectations Leading To Diminishing Motivation

Whether you've just begun your weight loss journey or have yet to attain your goals, you must have realized that it is indeed an arduous task. Losing weight requires diligence, perseverance, and consistency, which many of us fail to do.

This is also because people tend to have unrealistic expectations regarding their weight loss, hoping to reduce far more kilos than is possible. Losing weight at a rapid pace is not only highly grueling but has harmful impacts on health.

It makes sense to choose practical goals, e.g., aiming for a 5-10% drop in weight over a specific period at a steady rate. This way, you wouldn't be dissatisfied with the results.

Don't give up too soon, and stick to your diet plan. With consistent efforts and considerable patience, you'll quickly be able to observe evident results.

We recommend tracking your nutritional intake and carefully evaluating your calories to make sure you're consuming just the right amount.

An in-depth study on dietary tracking showed that consistent trackers lost considerably more weight, following a linear path than inconsistent trackers, whose weight loss was also affected by the holiday seasons.

By tracking your nutrients, you can have a clearer picture of the ratio of nutrients you're eating to ensure your body gets a balanced diet.

Doing so wouldn't deter you from the overwhelming weight loss endeavor and help you stay motivated to achieve your goals.

11. Not Keeping A Check On The Food Quality

Weight loss is a journey that many people undertake. It can be challenging, but it can also be very rewarding.

One of the most important aspects of any weight loss journey is checking the quality of the food you are eating.

To achieve weight loss, it is necessary to change your eating habits and be more conscious of the foods you consume daily.

A significant mistake that many people make is not keeping a check on the quality of their food. The weight loss journey requires you to eat healthy and nutritious meals low in calories and fat.

Processed foods, sugary drinks, and unhealthy snacks are some of the worst offenders for derailing your sustainable weight loss efforts.

By not keeping a close eye on the quality of your food, you are more likely to make poor choices that will set you back instead of helping you move forward on your journey.

So, if you want to lose weight and keep it off for good, be sure to pay attention to the quality of the foods you are eating.

Doing The Same Workout Routine

12. Doing The Same Workout Routine

If you're stuck in a weight-loss rut, it might be because you're doing the same workout routine day in and day out.

While sticking to a workout plan is commendable, doing the same exercises week after week can sabotage your efforts. The human body is incredibly efficient, and it quickly adapts to a new stimulus.

When you do the same workout routine, your body becomes more efficient at that particular exercise, which means you'll burn fewer calories over time.

To continue seeing results, it's essential to mix up your workouts and challenge your body in new ways.

That doesn't mean you have to start from scratch every time you hit the gym completely, but simply adding in new exercises or changing the order of your routine can make a big difference.

By switching things up, you can avoid plateauing and keep your body guessing, which will help you achieve your sustainable weight loss goals.

13. Not Incorporating Strength Training

Many people embark on a weight loss journey to shed pounds and get in shape. However, far too often, people focus solely on cardio workouts and neglect to include strength training as part of their routine.

This is a major mistake that can have serious consequences for your health and fitness. Strength training and lifting weights help build muscle, boost metabolism, and burn more calories than cardio alone.

In addition, strength training and lifting weights can help reduce body fat, help to improve bone density, reduce your risk of injuries in the future, and improve insulin sensitivity. It is essential to incorporate strength training and lifting weights into your weight loss journey for these reasons.

So don't make the mistake of skipping out on strength training during your weight loss journey--it's an important part of the process!

By doing so, you will be more likely to achieve your goals and enjoy lasting results.

14. Falling For Fad Diets blindly

A weight-loss journey can be difficult, and many different factors contribute to an individual's success or failure.

One of the biggest mistakes people make when they are on a weight loss journey is blindly falling for fad diets and eating too few calories.

Many people think that the key to success in their weight loss journey is to find the perfect diet. So, they go from fad diet to fad diet, looking for the one that will finally help them achieve their goals.

A fad diet is defined as "an eating pattern that promises quick and easy weight loss without having to make long-term changes in lifestyle or eating habits."

These diets are often not sustainable and can lead to weight gain in the long run. Furthermore, fad diets can also be dangerous if they eliminate certain food groups or nutrients that the body needs.

In addition, every person's body is different, and what works for one person may not work for another. Additionally, fad diets are often unhealthy and can lead to weight gain in the long run.

It is essential to be careful when choosing a diet plan and make sure that it is something you can stick with for the long haul.

The best way to lose weight and keep it off is to make lifestyle changes that you can maintain for the rest of your life. This includes eating a healthy diet and getting regular exercise.

Making these changes may not be easy, but they are worth it in the end.

15. Giving In To Cravings Often

The weight loss journey is challenging, and you have to be very disciplined and consistent with what you put in your mouth.

Many people make the mistake of giving in to their cravings often, thinking that it won't make a difference.

However, giving in to your cravings often is one of the major mistakes you can make during your weight loss journey.

When you give in to your cravings, you are not only consuming additional calories that your body doesn't need, but you are also teaching yourself that it's okay to indulge in unhealthy foods.

This can lead to a dangerous cycle of yo-yo dieting, where you are constantly fluctuating between weight gain and weight loss.

So if you're serious about losing weight, it's important to be mindful of your food choices and resist the urge to give in to your cravings.

16. Not Staying Hydrated

When beginning a weight loss journey, it is vital to maintain a healthy lifestyle. This includes eating healthy foods and staying hydrated.

Drinking plenty of water helps flush out toxins, keep the skin looking healthy, and assist with weight loss.

Drinking enough water suppresses your appetite and makes you feel fuller so that you end up eating less. It also helps in boosting your metabolism and calorie-burning process.

It is recommended that adults drink eight glasses of water per day. However, this number goes up when exercising or in hot weather.

Not staying hydrated can lead to headaches, muscle cramps, dizziness, and fatigue. In severe cases, it can result in hospitalization.

Therefore, it is essential to make sure you are drinking enough water every day, especially if you are trying to lose weight.

Dehydration can also cause constipation, leading to feeling bloated and uncomfortable.

Eating a high-fiber diet and staying hydrated can help to prevent constipation and maintain a healthy digestive system.

Drinking water throughout the day will keep you feeling fuller and longer and help you reach your weight loss goals.

So if you are not already doing so, make sure to start drinking more water today!

17. Quitting Too Soon

Weight loss journeys are never easy, and they require a lot of time, effort, and dedication. However, one of the biggest mistakes you can make is quitting too soon.

It might seem like the best option at the time, but giving up on your journey will only make it that much harder to reach your goal weight.

It takes a lot of strength and motivation to stick with a weight loss plan, and quitting will only set you back. It takes most people several weeks or even months to see any real results from their efforts.

If you find yourself struggling, reach out for support from friends or family members.

They can help to keep you on track and motivated. Remember, Weight loss journeys are never easy, but they are always worth it in the end.

So don't give up; push through the tough times, and you'll reach your goal weight in no time.


Now that you've discovered your mistakes, you have plenty of practical weight loss tips to healthily and sustainably achieve your goals.

Get rid of these mistakes that are sabotaging your efforts. Remember, as much as it is vital to stay self-conscious, do not let these unrealistic beauty standards shape your perceptions. Adopt a healthy, active, and coherent approach to achieving your fitness goals.



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