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Top Three Weight Loss Mistakes and How to Avoid Them

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3 minute read

Are you tired of struggling with your weight loss journey? Do you feel like you're doing everything right but still not seeing the results you desire? Don't worry, you're not alone. Many individuals make common mistakes when it comes to weight loss that hinder their progress. In this blog post, we'll discuss the top three weight loss mistakes and provide valuable advice on how to avoid them. So, let's dive in and set you on the path to success!

Mistake 1: Dieting or Cutting Calories

Dieting has long been the go-to approach for weight loss, but it often falls short. A recent study published in the British Medical Journal examined 121 trials involving nearly 22,000 overweight or obese adults who followed 14 popular diets, including Atkins, Weight Watchers, Jenny Craig, DASH, and the Mediterranean diet, for an average of six months. While improvements in weight, blood pressure, and cholesterol were observed at the six-month mark, these gains vanished by the 12-month mark.

One of the most common mistakes people make is fixating on restrictive diets or severely reducing calorie intake. While it is important to reduce calorie consumption to achieve weight loss, fixating solely on this aspect can be counterproductive. Cutting calories below 1500, for example, can actually backfire. Your body perceives it as starvation and cleverly slows down your metabolism, resulting in more calories being stored as fat.

Instead of fixating on calorie reduction, we should shift our focus to boosting our metabolism. Our metabolism plays a vital role in weight loss as it determines the efficiency with which our bodies burn calories. By adopting strategies to naturally enhance our metabolism, such as consuming smaller, more frequent meals, incorporating strength training exercises, and staying adequately hydrated, we can optimize our body's calorie-burning potential.

Mistake 2: Fixating on Weight

Another mistake individuals often make is fixating solely on weight as a measure of progress. While the number on the scale can provide some insight, it's important to remember that weight alone doesn't tell the whole story. Instead, we should focus on body composition and percent body fat. This can be achieved through regular body measurements, such as waist circumference, and by monitoring changes in muscle mass and fat mass.

Furthermore, it's essential to remember that weight fluctuates naturally and can be affected by various factors such as water retention, hormonal changes, and muscle gain. By fixating solely on weight, we may become discouraged or overlook progress made in other areas.

By shifting our attention to body composition, we can monitor changes in muscle mass and fat percentage. Building lean muscle mass through strength training exercises not only helps us burn more calories but also improves overall body composition, leading to a healthier and more toned physique.

Mistake 3: Exercising Instead of Being Active

Many people associate weight loss with intense, structured workouts. However, the key is not just exercising but being consistently active throughout the day. Instead of confining ourselves to a specific workout routine, we should aim to incorporate spurts of activity into our everyday lives. We often feel guilty when we do not spend an hour at the gym or working out. However, studies show that small bursts of activity throughout the day actually has more health benefits.

Simple changes like taking the stairs instead of the elevator, going for short walks during lunch breaks, or even dancing around while doing household chores can significantly increase our daily activity levels. These bursts of activity help boost our metabolism, burn calories, and improve overall fitness.


Weight loss can be a complex journey, but by avoiding these common mistakes, you can set yourself up for success. Remember, it's not just about dieting or cutting calories; it's about boosting your metabolism naturally. Don't fixate solely on weight; focus on body composition and percent body fat instead. Lastly, strive to be consistently active throughout the day, incorporating small bursts of activity into your routine.

By adopting a holistic approach to weight loss and making sustainable lifestyle changes, you'll not only achieve your goals but also improve your overall well-being. So, let go of those weight loss misconceptions and embrace a healthier, happier you!

Take charge of your journey, and remember, you've got this!

Photo by Total Shape

Disclaimer: The content provided on this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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