Setting weight loss goals is something many of us do, whether it’s at the beginning of the year or anytime we’re ready for a change. However, frustration often follows when the scale doesn’t move, even after putting in the effort. If you're doing everything 'right' but still not seeing results, it's likely not due to a lack of hard work, but rather misdirected effort
Common Weight Loss Mistakes & How to Avoid Them
Setting Unrealistic Expectations
Many people expect rapid weight loss and get discouraged when it doesn’t happen quickly. But healthy, sustainable weight loss is about 0.5–1 kg (1–2 lbs) per week.
What to do instead:
Set smaller, achievable goals.
Over-Restricting Calories
The biggest mistake people make is slashing calories too much. While cutting calories seems like a quick way to lose weight, it can actually slow down your metabolism and make weight loss harder. When your body thinks it's starving, it slows down metabolism to preserve energy. This can leave you feeling sluggish, tired, and mentally foggy.
What to do instead:
Start by tracking your daily calorie intake. Once you know how many calories you need to maintain your baseline, reduce your intake by about 200 calories per day. This may not lead to rapid weight loss, but it supports sustainable progress while minimizing stress on your body.
Choosing an Unsustainable Diet Plan
Choosing an unsustainable diet plan—one that requires eating unfamiliar foods, relying on expensive ingredients, or preparing meals you don’t enjoy—can make it incredibly difficult to stick with over the long term. Not only can these factors lead to frustration and burnout, but they can also set you up for failure when life gets busy or stress levels rise. Diets that feel like a constant struggle often don’t lead to lasting change, and eventually, you may find yourself abandoning the plan altogether.
What to do instead:
Instead of forcing yourself into a rigid diet, it’s important to find a way of eating that is both enjoyable and realistic for your lifestyle, one that you can maintain without feeling deprived or overwhelmed.
Final Thoughts
Remember, weight loss isn’t a race. Sustainable changes take time, and focusing on long-term habits is key to achieving lasting results. If you need support, a dietitian can help you create a plan that fits your lifestyle and goals.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or dietitian for advice tailored to your individual needs.