Common Weight Loss Mistakes People Make When Trying to Get in Shape

Last Updated on January 25, 2025 by Martin

Common Weight Loss Mistakes People Make When Trying to Get in Shape

Trying to lose weight can be tricky, especially with all the myths and misinformation out there, or gym science as we personal trainers likes to call it.

Over the years as a personal fitness trainer, I’ve seen a lot of common weight loss mistakes pitfalls that people fall into—mistakes that don’t just slow progress but can even backtrack it. The fact is, if you are trying to lose weight the wrong way, you may end up gaining even more weight compared to when you started out.

Let’s break down some of these weight loss mistakes I’ve seen and how you avoid them.

1. Focusing Too Much on the Scale

It’s easy to get obsessed with the number on the scale, but weight isn’t always the best indicator of progress. Factors like water retention, your true fat level or muscle gain can cause fluctuations. So can sleep, if you made pooh, how much you drank also. It can lead you to the weight loss mistake believing that you are not progressing.

Instead, pay attention to how you feel—like having more energy, sleeping better, or noticing how your clothes fit. These give a much clearer picture of your progress.

What I liked to do as a personal trainer was to measure my clients fat levels using a caliper. It made a much better indication that they were moving in the right direction.

2. Cutting Too Many Calories or Skipping Meals

Eating too little might seem like the fastest way to lose weight, but it often backfires. Extreme calorie cuts can slow your metabolism, leaving you tired and craving unhealthy foods. Also, if you for example cut out breakfast, you will just feel more hungry later. The last thing you want to have at this point is a meal before bedtime.

Instead, focus on balanced meals that provide the nutrients your body needs to stay energized and recover.

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3. Doing Too Much Cardio and Skipping Strength Training

Cardio is great for burning calories, but strength training is just as important—if not more.

Building muscle helps boost your metabolism, meaning you burn more calories even when you’re at rest. A mix of both cardio and strength training is the way to go for long-term results.

And too all the women out there believing building muscles will make them look bulky. If you have a lot of fat on your body, you may look a little more bulky at the beginning of your diet, depending on how your muscles react on your strength training.

But when you start to lose body fat, it will change and you will get the slim look you are after.

4. Not Checking Nutrition Labels

A lot of foods marketed as “healthy” can be deceiving. For instance, low-fat products are often loaded with added sugars. Make it a habit to read the labels and look out for hidden sugars, sodium, and overly processed ingredients. Stick to whole, minimally processed foods whenever possible.

But, make sure not to go overboard, spending hours in the grocery store reading labels.

5. Forgetting to Stay Hydrated

Water is essential when it comes to weight loss—it helps with digestion and can even prevent unnecessary snacking. Sometimes, what feels like hunger is actually thirst. Try drinking water throughout the day, and have a glass before meals to help with portion control.

Also, have a bottle of water next to your bed, so you can stay hydrated during the night.

6. Setting Unrealistic Expectations

Weight loss takes time, and aiming for quick results can set you up for disappointment. A realistic goal is losing 1–2 pounds per week. Celebrate the small wins along the way—they’re the building blocks for long-term success.

What’s very important is, even if you are on a diet, make sure to live a happy life. Don’t become too obsessed with your weight. You should be happy not matter what stage your body is in.

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7. Falling for Fad Diets

Juice cleanses, cutting carbs completely, and other fad diets might work temporarily, but they’re rarely sustainable. Most people end up gaining the weight back. Instead, aim for a balanced diet filled with nutrient-rich foods, and allow yourself the occasional treat.

Carbs, Proteins, and healthy fat in the amount of calories your body needs. That’s it.

8. Overlooking the Importance of Sleep

Sleep is a game-changer for weight management. Lack of sleep can mess with your hunger hormones, making you crave junk food. Aim for 7–9 hours of quality sleep each night to keep your energy up and your metabolism running smoothly.

9. Overestimating Calories Burned

It’s tempting to reward yourself after a workout, but many people overestimate how many calories they’ve burned. Fitness trackers aren’t always accurate either. Instead of focusing on “earning” your food, focus on eating to fuel your body with the right nutrients.

Also, leave out energy drinks, protein bars and all the other stuff that is behind the counter that you can buy in your local gym.

10. Ignoring the Impact of Stress

Chronic stress can lead to higher cortisol levels, which might increase fat storage—especially around your belly. Find ways to manage stress, whether it’s through meditation, yoga, or even just taking a walk. Taking care of your mental health is key to your physical health, too.

Stress sucks, and it can make you gain weight. I know it can be difficult, but do your best. Try to eliminate all stress from your daily life when going on a diet.

11. Skipping Strength Training

I already mention this before, when it comes to women. A lot of people worry that lifting weights will make them bulky, but that’s a myth. Strength training helps you lose fat and build muscle, which reshapes your body in ways cardio alone can’t. Plus, it boosts your metabolism!

12. Being Inconsistent One of The Most Common Weight Loss Mistakes

Consistency is the secret to progress. You don’t need to be perfect—just stick with your plan as much as possible. Small, consistent changes over time are far more effective and sustainable than going all-in for a few weeks and then giving up.

Look at your time schedule to see how much time you have available. Then set up a routine according to that. Working 80-hours a week and believe you can go to the gym every day for 2 hours, 5 days a week, is not going to happen.

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13. Not Getting Enough Protein

Protein plays a huge role in weight loss—it keeps you full and helps preserve muscle while you’re losing fat. Add things like lean meats, eggs, tofu, legumes, or Greek yogurt to your meals to stay satisfied and support recovery.

14. Ignoring Portion Sizes

Even healthy foods can lead to weight gain if you eat too much of them. Watch your portion sizes by using smaller plates, pre-portioning snacks, and eating mindfully. These small changes can make a big difference.

So, avoid these huge white plates, even if they look nice. Instead choose the ones that comes in all sorts of colors. It is suggest that the colors on plates will help you lose weight. An easy way to avoid a weight loss mistake.

15. Trying to Do It All Alone

Losing weight can feel lonely, but it doesn’t have to be. Surround yourself with supportive people—whether it’s friends, family, or a fitness group. Sharing your journey makes it more enjoyable and keeps you accountable.

This one, I’m actually a little bit against, but I had to mention it because I remember many of my clients needed a support system to be successful.

But for me personally, It works best if I do it alone. Me against Me so to speak. At the end I need find activate my inner strength to get things done. If I depend too much on people and they are not there. It won’t happen.

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Final Thoughts

Losing weight isn’t about drastic changes or quick fixes—it’s about building habits that you can stick to in the long run. By avoiding these common weight loss mistakes, you’ll set yourself up for success. Be patient, celebrate your progress (big or small), and remember: lasting change takes time.

Let me know how it goes, leave a comment in the comment section.