Nearly all of us have been there. You want to lose weight, so you start a diet and begin an exercise program. You feel like you’re putting in the necessary work, but can’t figure out why you’re not making the progress you want.
Whether you’re looking to drop pounds for the first time or you’re a dieting veteran, there are a lot of potential pitfalls that can sabotage your progress. In fact, research shows that about 95% of diets fail—not because people aren’t trying hard enough, but because they’re often working against their own bodies without realizing it.
“No weight loss program works for everyone,” says Jen Caudle, D.O., family physician, and assistant professor at Rowan University of Osteopathic Medicine. That means there’s definitely going to be some trial and error involved when you first start out to transform your health and bod. Hopefully you can save yourself at least some of the headache (and hunger pains) by avoiding these six common mistakes.
#1: You’re Impatient
No matter how much we hate to hear it, progress doesn’t happen overnight. “Weight loss is a journey,” says Caudle, “and it’s not always going to be linear.” Ups, downs, and frustrating flat plateaus are normal.
Losing weight takes time and many people give up way too early in the journey. Healthy weight loss typically paces out at around one to two pounds per week at most, advises Caudle. So whether your goal is 10 pounds or 100, you’ll have to wait it out.
Why Plateaus Happen (And Why They’re Normal)
Here’s something that might make you feel better: hitting a plateau isn’t a sign that you’re failing. Research shows that plateaus often show up around the 6-month mark for people who are eating less (sometimes later), and they’re your body’s totally normal response to change, and they’re actually your body’s natural response to change. Your appetite gradually adjusts to “catch up” with your new calorie intake—it’s biology, not a personal flaw.
One good way to keep from losing your mind, she says, is to create smaller bite-sized goals (no pun intended). Creating little victories—like dropping 5 pounds, or not skipping the gym for 3 weeks in a row—to celebrate your progress more regularly will keep you motivated to power through to your end goal.
Some other ways to keep yourself motivated along the way:
- Take progress photos monthly (the mirror lies, but photos don’t)
- Notice how your clothes fit differently
- Track your energy levels—many people feel more energized before the scale budges
- Celebrate non-scale wins like sleeping better or having more stamina during workouts
#2: You Go All Out Right Away
Because we’re impatient and want to see results ASAP, we often try to do too much too quickly.
Going from zero to one hundred overnight makes your chance of failing much higher, warns renowned nutrition consultant Mike Roussell, Ph.D. Changing any single habit requires discipline, so the more habits you try to change, the more discipline you need. “It’s too hard to keep up with the level of self control required to change everything at once,” he explains.
The Slow-and-Steady Approach That Actually Works
Instead, take it slowly, he recommends. “Get really good at one or two things first, and then gradually add more.” Start with cutting out soda or scheduling a few gym sessions per week, then go from there.
Here’s what a realistic progression might look like:
- Week 1-2: Swap sugary drinks for water or unsweetened beverages
- Week 3-4: Add 2-3 gym sessions or walks to your routine
- Week 5-6: Start prepping healthier lunches
- Week 7-8: Focus on getting to bed 30 minutes earlier
Of course this approach will take longer, but it will set you up for long-term success, says Roussell. Instead of just fighting against unhealthy old habits, you’re creating new healthy ones. And those new habits? They stick around way longer than the motivation from a New Year’s resolution.
#3: You Have An ‘All Or Nothing’ Mentality
Thinking in absolute terms (like “I always work out five times per week” or “I never eat sugar”) can be detrimental to your progress.
It might seem a little counterintuitive—after all, wouldn’t you want to fully commit to the healthy practices that are going to help you lose weight?—but according to Caudle, this black-and-white way of looking at your goals can have quite the negative effect. If you have a moment of weakness and skip the gym or indulge in a bit of junk food, you’re more likely to feel like you’ve failed and give up, she says.
Why a Growth Mindset Matters
Research actually backs this up: people who view setbacks as learning opportunities (rather than proof that they’re failures) have much better long-term success with weight loss. It’s called having a “growth mindset,” and it basically means seeing a slip-up as information, not a verdict on your worth.
“If you fall off of your routine, forgive yourself and get back to it,” she says. No one is perfect, and it’s not worth throwing away the progress you’ve made so far (even if it’s not visible yet) because you can’t achieve perfection.
Here’s a helpful reframe: instead of thinking “I ruined my diet,” try “I had one unplanned meal—now what can I learn from it?” Maybe you skipped lunch and got too hungry, or maybe you were stressed and turned to comfort food. That’s useful information for next time.
#4: You Don’t Have A Plan
“If you don’t have a plan, you’re in trouble,” says Roussell. Think about it this way: You got to where you are today—wanting to lose weight—without a plan. “In order to lose weight you need a plan that you can track and measure,” he says.
Why? A plan helps provide you with clear directives—what to do and what not to do. It’s like creating a to-do list for your fat loss. “Having directions makes it easier for us to understand what will help us reach our goals,” says Caudle.
What a Good Plan Actually Looks Like
The best first steps to developing a plan that’s specific to your needs? Consulting a physician like Caudle or a nutrition consultant like Roussell. If you’re looking for accessible guidance, free virtual nutrition coaching consultations can be a great place to start—they’ll help you create something tailored to your life, not just a generic program.
That may seem like a lot of effort—and may potentially cost a few bucks—but you’ll likely see better results with an expert-developed plan than with a one-size-fits-all program you find on Pinterest. “You need to take into account a number of factors, like weight, activity level, illnesses, and medications,” says Caudle.
A solid plan typically includes:
- A realistic calorie target (not too low—more on that in #6)
- A balance of protein, carbs, and fats that works for your lifestyle
- Scheduled workout times that fit your actual schedule
- Backup options for when life gets chaotic
#5: You’re Worrying About The Scale Too Much
How many pounds you weigh is an easy-to-access indicator of your progress, but it only represents your body’s relationship with gravity. The scale doesn’t take into account changes within your body—like cardiorespiratory fitness, strength, or body composition (that’s how much muscle vs. fat you have), says Caudle.
Better Ways to Track Your Progress
Apps like MyFitnessPal or fitness trackers like a Fitbit are great ways to keep tabs on your plan and progress, Caudle recommends. Maybe you felt yourself get tired after a ½ mile jog a few weeks ago, but now you can see that you’re able to go ¾ of a mile without tapping out. “Closely tracking your progress can also help you achieve those bite-sized goals that keep you motivated,” she says.
Here are some other things worth tracking besides the number on the scale:
- How many push-ups or squats you can do
- Your resting heart rate (which often improves as you get fitter)
- How well you’re sleeping
- Your stress levels and mood
- How your favorite jeans fit
Don’t want to shell out extra cash for a tracker or app? The iPhone Health app comes pre-installed on your phone and can help you keep track of a variety of different things, like activity, nutrition, sleep, body measurements, and health records.
Here’s something else to keep in mind: if you’re building muscle while losing fat (which is the goal!), you might actually see the scale stay the same—or even go up slightly—while your body is getting leaner. Muscle is denser than fat, so a pound of muscle takes up less space than a pound of fat. That’s a win, even if it doesn’t look like one on the scale.
#6: You’re Not Eating Enough
The less you eat, the more weight you lose, right? Wrong.
While you might drop pounds initially from eating too little, this effect will slow and plateau very quickly, says Roussell. Not to mention you’ll be hangry all the time—and potentially malnourished.
The Calorie Restriction Trap
Here’s the thing:when you slash your calories too drastically for your body, your energy burn can dip as you lose weight and your body adapts—so progress can feel way harder than it “should”. Your body doesn’t know you’re trying to fit into your old jeans—it thinks there’s a food shortage and starts conserving energy. The result? You’re eating like a bird and still not losing weight.
When you’re already employing discipline and self-control in full force to transform some of your unhealthy habits, a growling stomach might throw you over the edge. If you let yourself get super hungry, you’re more likely to overeat at your next opportunity, says Roussell.
Why Protein Matters (A Lot)
Plus, eating too few calories probably also means you’re missing out on protein, says Roussell. When you set out to lose weight, you want your body to burn its own fat stores for fuel, but when you don’t eat enough, your body starts to burn through your muscle mass for fuel, too. (There are a number of reasons this is no bueno, including a wrecked metabolism.) Consuming one-to-two iPhone-sized portions of protein at each meal can help you stave off muscle loss and sacrifice maximal fat, instead, says Roussell.
Some easy ways to bump up your protein intake:
- Add a scoop of protein powder to your morning smoothie or oatmeal
- Keep hard-boiled eggs in the fridge for quick snacks
- Grab a protein bar when you’re on the go
- Include a palm-sized portion of chicken, fish, or legumes at lunch and dinner
Don’t Forget About Sleep
One more thing that doesn’t get talked about enough: sleep. Research shows that regularly getting fewer than 7 hours of sleep per night is linked with a higher risk of weight gain over time. When you’re sleep-deprived, your hunger hormones go haywire—you end up craving more high-carb, high-fat foods, and you may eat an extra 200-500 calories without even realizing it. So if you’re doing everything “right” but still not seeing results, take a look at your sleep habits. Sometimes the best thing you can do for weight loss is simply get to bed earlier.
The Bottom Line
Weight loss isn’t just about willpower—it’s about working with your body, not against it. The mistakes we’ve covered here are incredibly common, and if you’ve made any of them, you’re definitely not alone. The good news? Now that you know what to watch out for, you can adjust your approach and set yourself up for the kind of success that actually lasts.
Remember: sustainable progress beats dramatic crash-and-burn results every single time. Be patient with yourself, focus on building habits you can actually maintain, and don’t be afraid to ask for help when you need it.
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