{"id":2359,"date":"2026-01-11T16:03:00","date_gmt":"2026-01-11T21:03:00","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=2359"},"modified":"2026-02-04T14:54:43","modified_gmt":"2026-02-04T19:54:43","slug":"weight-loss-mistakes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-mistakes\/","title":{"rendered":"The 6 Biggest Mistakes People Make When Trying To Lose Weight"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">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&#8217;re putting in the necessary work, but can&#8217;t figure out why you&#8217;re not making the progress you want.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re looking to drop pounds for the first time or you&#8217;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\u2014not because people aren&#8217;t trying hard enough, but because they&#8217;re often working against their own bodies without realizing it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;No weight loss program works for everyone,&#8221; says Jen Caudle, D.O., family physician, and assistant professor at Rowan University of Osteopathic Medicine. That means there&#8217;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.<\/span><\/p>\n<h2><strong>#1: You\u2019re Impatient<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">No matter how much we hate to hear it, progress doesn&#8217;t happen overnight. &#8220;Weight loss is a journey,&#8221; says Caudle, &#8220;and it&#8217;s not always going to be linear.&#8221; Ups, downs, and frustrating flat plateaus are normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;ll have to wait it out.<\/span><\/p>\n<h3><b>Why Plateaus Happen (And Why They&#8217;re Normal)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;s something that might make you feel better: hitting a plateau isn&#8217;t a sign that you&#8217;re failing. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4135489\/\"><span style=\"font-weight: 400;\">Research shows<\/span><\/a><span style=\"font-weight: 400;\"> that plateaus often show up around the 6-month mark for people who are eating less (sometimes later), and they\u2019re your body\u2019s totally normal response to change, and they&#8217;re actually your body&#8217;s natural response to change. Your appetite gradually adjusts to &#8220;catch up&#8221; with your new calorie intake\u2014it&#8217;s biology, not a personal flaw.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One good way to keep from losing your mind, she says, is to create smaller bite-sized goals (no pun intended). Creating little victories\u2014like dropping 5 pounds, or not skipping the gym for 3 weeks in a row\u2014to celebrate your progress more regularly will keep you motivated to power through to your end goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some other ways to keep yourself motivated along the way:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take progress photos monthly (the mirror lies, but photos don&#8217;t)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice how your clothes fit differently<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Track your energy levels\u2014many people feel more energized before the scale budges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celebrate non-scale wins like sleeping better or having more stamina during workouts<\/span><\/li>\n<\/ul>\n<h2><strong>#2: You Go All Out Right Away<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Because we&#8217;re impatient and want to see results ASAP, we often try to do too much too quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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. &#8220;It&#8217;s too hard to keep up with the level of self control required to change everything at once,&#8221; he explains.<\/span><\/p>\n<h3><b>The Slow-and-Steady Approach That Actually Works<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Instead, take it slowly, he recommends. &#8220;Get really good at one or two things first, and then gradually add more.&#8221; Start with cutting out soda or scheduling a few gym sessions per week, then go from there.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what a realistic progression might look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 1-2:<\/b><span style=\"font-weight: 400;\"> Swap sugary drinks for water or unsweetened beverages<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 3-4:<\/b><span style=\"font-weight: 400;\"> Add 2-3 gym sessions or walks to your routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 5-6:<\/b><span style=\"font-weight: 400;\"> Start prepping healthier lunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 7-8:<\/b><span style=\"font-weight: 400;\"> Focus on getting to bed 30 minutes earlier<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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&#8217;re creating new healthy ones. And those new habits? They stick around way longer than the motivation from a New Year&#8217;s resolution.<\/span><\/p>\n<h2><strong>#3: You Have An \u2018All Or Nothing\u2019 Mentality<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Thinking in absolute terms (like &#8220;I always work out five times per week&#8221; or &#8220;I never eat sugar&#8221;) can be detrimental to your progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might seem a little counterintuitive\u2014after all, wouldn&#8217;t you want to fully commit to the healthy practices that are going to help you lose weight?\u2014but 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&#8217;re more likely to feel like you&#8217;ve failed and give up, she says.<\/span><\/p>\n<h3><b>Why a Growth Mindset Matters<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Research actually backs this up: people who view setbacks as learning opportunities (rather than proof that they&#8217;re failures) have much better long-term success with weight loss. It&#8217;s called having a &#8220;growth mindset,&#8221; and it basically means seeing a slip-up as information, not a verdict on your worth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8220;If you fall off of your routine, forgive yourself and get back to it,&#8221; she says. No one is perfect, and it&#8217;s not worth throwing away the progress you&#8217;ve made so far (even if it&#8217;s not visible yet) because you can&#8217;t achieve perfection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a helpful reframe: instead of thinking &#8220;I ruined my diet,&#8221; try &#8220;I had one unplanned meal\u2014now what can I learn from it?&#8221; Maybe you skipped lunch and got too hungry, or maybe you were stressed and turned to comfort food. That&#8217;s useful information for next time.<\/span><\/p>\n<h2><strong>#4: You Don\u2019t Have A Plan<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">&#8220;If you don&#8217;t have a plan, you&#8217;re in trouble,&#8221; says Roussell. Think about it this way: You got to where you are today\u2014wanting to lose weight\u2014<\/span><i><span style=\"font-weight: 400;\">without<\/span><\/i><span style=\"font-weight: 400;\"> a plan. &#8220;In order to lose weight you need a plan that you can track and measure,&#8221; he says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why? A plan helps provide you with clear directives\u2014what to do and what not to do. It&#8217;s like creating a to-do list for your fat loss. &#8220;Having directions makes it easier for us to understand what will help us reach our goals,&#8221; says Caudle.<\/span><\/p>\n<h3><b>What a Good Plan Actually Looks Like<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The best first steps to developing a plan that&#8217;s specific to your needs? Consulting a physician like Caudle or a nutrition consultant like Roussell. If you&#8217;re looking for accessible guidance, free virtual nutrition coaching consultations can be a great place to start\u2014they&#8217;ll help you create something tailored to your life, not just a generic program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That may seem like a lot of effort\u2014and may potentially cost a few bucks\u2014but you&#8217;ll likely see better results with an expert-developed plan than with a one-size-fits-all program you find on Pinterest. &#8220;You need to take into account a number of factors, like weight, activity level, illnesses, and medications,&#8221; says Caudle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A solid plan typically includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A realistic calorie target (not too low\u2014more on that in #6)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A balance of protein, carbs, and fats that works for your lifestyle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scheduled workout times that fit your actual schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Backup options for when life gets chaotic<\/span><\/li>\n<\/ul>\n<h2><strong>#5: You\u2019re Worrying About The Scale Too Much<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">How many pounds you weigh is an easy-to-access indicator of your progress, but it only represents your body&#8217;s relationship with gravity. The scale doesn&#8217;t take into account changes <\/span><i><span style=\"font-weight: 400;\">within<\/span><\/i><span style=\"font-weight: 400;\"> your body\u2014like cardiorespiratory fitness, strength, or body composition (that&#8217;s how much muscle vs. fat you have), says Caudle.<\/span><\/p>\n<h3><b>Better Ways to Track Your Progress<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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 \u00bd mile jog a few weeks ago, but now you can see that you&#8217;re able to go \u00be of a mile without tapping out. &#8220;Closely tracking your progress can also help you achieve those bite-sized goals that keep you motivated,&#8221; she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some other things worth tracking besides the number on the scale:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How many push-ups or squats you can do<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your resting heart rate (which often improves as you get fitter)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How well you&#8217;re sleeping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your stress levels and mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How your favorite jeans fit<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s something else to keep in mind: if you&#8217;re building muscle while losing fat (which is the goal!), you might actually see the scale stay the same\u2014or even go up slightly\u2014while 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&#8217;s a win, even if it doesn&#8217;t look like one on the scale.<\/span><\/p>\n<h2><strong>#6: You\u2019re Not Eating Enough<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The less you eat, the more weight you lose, right? Wrong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you might drop pounds initially from eating too little, this effect will slow and plateau very quickly, says Roussell. Not to mention you&#8217;ll be hangry all the time\u2014and potentially malnourished.<\/span><\/p>\n<h3><b>The Calorie Restriction Trap<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Here&#8217;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\u2014so progress can feel way harder than it \u201cshould\u201d. Your body doesn&#8217;t know you&#8217;re trying to fit into your old jeans\u2014it thinks there&#8217;s a food shortage and starts conserving energy. The result? You&#8217;re eating like a bird and still not losing weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;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&#8217;re more likely to overeat at your next opportunity, says Roussell.<\/span><\/p>\n<h3><b>Why Protein Matters (A Lot)<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Plus, eating too few calories probably also means you&#8217;re missing out on <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/whey-protein\"><span style=\"font-weight: 400;\">protein<\/span><\/a><span style=\"font-weight: 400;\">, 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&#8217;t eat enough, your body starts to burn through your muscle mass for fuel, too. (There are a <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/12\/09\/building-muscle-benefits\/\"><span style=\"font-weight: 400;\">number of reasons<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some easy ways to bump up your protein intake:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a scoop of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\"><span style=\"font-weight: 400;\">protein powder<\/span><\/a><span style=\"font-weight: 400;\"> to your morning smoothie or oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep hard-boiled eggs in the fridge for quick snacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/foods\/bars\"><span style=\"font-weight: 400;\">protein bar<\/span><\/a><span style=\"font-weight: 400;\"> when you&#8217;re on the go<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include a palm-sized portion of chicken, fish, or legumes at lunch and dinner<\/span><\/li>\n<\/ul>\n<h3><b>Don&#8217;t Forget About Sleep<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">One more thing that doesn&#8217;t get talked about enough: sleep. <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2279744\/?\"><span style=\"font-weight: 400;\">Research shows<\/span><\/a><span style=\"font-weight: 400;\"> that regularly getting fewer than 7 hours of sleep per night is linked with a higher risk of weight gain over time. When you&#8217;re sleep-deprived, your hunger hormones go haywire\u2014you 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&#8217;re doing everything &#8220;right&#8221; 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.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss isn&#8217;t just about willpower\u2014it&#8217;s about working with your body, not against it. The mistakes we&#8217;ve covered here are incredibly common, and if you&#8217;ve made any of them, you&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;t be afraid to ask for help when you need it.<\/span><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;re putting in the necessary work, but can&#8217;t figure out why you&#8217;re not making the progress you want. Whether you&#8217;re looking to drop pounds for the first time or you&#8217;re<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/weight-loss-mistakes\/\">Read More <span class=\"screen-reader-text\">The 6 Biggest Mistakes People Make When Trying To Lose Weight<\/span><\/a><\/p>\n","protected":false},"author":77,"featured_media":2365,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,10],"tags":[],"class_list":["post-2359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 6 Biggest Mistakes People Make When Trying To Lose Weight<\/title>\n<meta name=\"description\" content=\"Nearly all of us have been there. 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