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11 Weight Loss Mistakes That One Must Avoid


Weight loss isn’t easy as it requires discipline and dedication to achieve the desired goals. But, some people fail to get the results even after trying multiple ways to lose weight.

In such cases, they might make some mistakes in their diet plan or workout routine that may restrict them from getting fit and slim.

Therefore, it is essential to point out the common mistakes people make during the weight loss process.

Hence, you may want to consider the below-listed points to determine mistakes to avoid in the process.

Weight Loss Mistakes To Avoid

  1. Drinking Sugary Coffee Or Juices

    The weight loss process asks you to cut down your calorie intake to use stored fat as an energy source.

    But, some people fail to control the urge to drink sugary coffee or juices which are rich in calories.

    These beverages amount to[1] unnecessary weight gain. These are just sugar in liquid form.

    Coffee and juices could be the best beverages to induce quick weight loss but consuming them along with dollops of sugar could hinder weight loss.

    Generally, a cup of coffee could contain one or two teaspoons of sugar that provide sufficient calories for the day. On the other hand, a juice bottle may have a heaping amount of sugar.

    Consuming such a significant amount of sugar daily may impact your calorie intake and prevent losing weight.

  2. Skipping Meals Could Be Foolish

    Some people believe skipping one or two meals a day would lower their calorie intake resulting in weight loss.

    But, it’s one of the myths about weight loss, as skipping meals may increase[2] your food intake on the rest of your meals, and it has been observed that people who skip meals eat more throughout the day.

    Avoiding food increases the craving for caloric dietary options resulting in increased food intake in the next meal.

    Moreover, you may start snacking in between meals to fulfill the cravings. Additionally, the timing of meals also impacts[3] the weight of individuals.

    Here, you should choose a well-balanced diet plan to reduce calorie intake. A good diet may also increase fat usage as energy resulting in faster weight loss.

    But, you must follow the schedule properly to get enough time for digestion.

  3. Focusing Too Much On The Scale

    People who start their weight loss process primarily focus on the scale. But, it is a mistake that could hinder your weight loss goals.

    Keeping an eye on the scale may make you feel disappointed for not losing weight which would influence you to skip or stop the process.

    Generally, the scale shows an individual’s current weight, including water and food consumed throughout the day.

    Hence, the weight may fluctuate[4] between 2-3 pounds depending on several factors like water retention, food intake, etc.

    An adult drinks 2-3 liters of water and other beverages. In women, hormonal changes may boost [5] their fluid retention capabilities.

    These factors mask the actual progress of your weight loss process. It means you may be losing fat, but the weight on the scale could be due to consumed or retained fluid.

  4. Exercising Excessively Or Not At All

    The weight loss process involves losing fat along with muscle mass.

    But, losing muscle mass isn’t a healthy sign, as it may cause weakness and other health conditions.

    Hence, people who restrict calories without exercising or minimum exercise may trouble themselves.

    Some experts believe that lowering calorie intake without exercise may result in faster degradation of muscle mass and a drop in metabolic rate.

    A slower metabolic rate could cause[6] a gradual decline in how one loses weight, and achieving the desired body weight could become challenging.

    On the other hand, over-exercising could be problematic while on a weight loss diet. Some surveys have revealed that over-exercising could be strenuous in the longer run.

    Moreover, it may alter the functions of endocrine hormones resulting in improper functioning of the body.

    Thus, an ideal thing that one might try is maintaining[7] lean mass and focusing on moderate exercises, as lean mass and weight loss go hand-in-hand.

  5. Avoiding Resistance Training Or Lifting Weights

    Resistance training and weight lifting could be the best exercise to reduce weight loss and keep lean muscle mass.

    But, some people make mistakes by avoiding these training sessions during their weight loss process.

    Strength training is one of the most effective tools to help lose weight while building lean muscle mass.

    This research[8] shows that lifting weight could be highly beneficial in increasing the body’s muscle mass.

    Moreover, these exercises may improve[9] metabolic rate resulting in increased calorie burning and fat loss.

    Hence, you should include at least a few aerobic and weight-lifting exercises in your workout routine if you wish to lose weight and keep it off.

  6. Miscalculating Calorie Consumption

    Calculating daily calorie intake is an essential task for many people.

    But, some people fail to calculate their daily needs or the minimum calories required to promote weight loss. Hence, they consume extra calories than needed in such cases.

    People consuming significantly lesser calories per day may find a change in their overall weight.

    Moreover, consumption of a higher amount of energy than required could also impact[10] weight levels.

    On the other hand, consuming fewer calories than required may cause weakness and increased muscle degradation.

    Hence, you should consult a dietitian to get an exact calculation of needed calories and consume a healthy and nutritious diet.

  7. Lack Of Sleep At Night

    A sound sleep at night is similar to resistance training during weight loss.

    But, you may struggle to lose pounds if you cannot sleep at night while on a weight loss routine.

    Some researchers say that getting at least eight hours of sleep at night is important[11] for better health.

    According to a study,[12] the body’s metabolism is high during the night, and lack of sleep could cause alterations in metabolic and glucose rates.

    Hence, getting proper sleep at night may help you burn additional calories. Sleep and weight loss are closely related.

    Late-night snacking instead of sleeping is one of the most common mistakes people make while losing weight, as snacks may increase your calorie intake for the day.

  8. Avoiding Fibre-Rich Foods

    People make a common mistake while preparing a weight loss diet by removing fibrous food items. 

    But, it is a myth that consuming fiber may increase your weight. Fibers are essential[13] in enhancing the weight loss process.

    Fibers are responsible for improving an individual’s digestive system, which may help enhance the absorption of essential nutrients.

    Moreover, fibers could help maintain[14] the feeling of fullness for longer, resulting in lower calorie consumption.

    But, you should be aware of the nutritional content of the food to avoid excess of carbohydrates in your diet.

    Including fiber-rich foods like oats may help in providing satiation and help keep you full for longer hours.

  9. Less Water Consumption

    Drinking less water is one of the biggest mistakes people make while losing weight. Water is an excellent beverage to keep the body hydrated and active.

    But, consuming less water may cause dehydration, leading[15] to several other conditions like fatigue, confusion, and mood changes.

    Generally, drinking less water causes thirsty feelings that you may confuse with hunger.

    In these cases, you may eat some snacks or a meal to relieve the cravings. Hence, you consume an extra meal that would increase your daily calorie intake.

    It is said that drinking less water may cause poor absorption of nutrients during digestion.

    But, people drinking sufficient water may support[16] their metabolism, muscle health, blood flow, and energy levels essential for burning excessive calories.

  10. Consuming Too Many Fats

    Losing weight require following a low-calorie diet plan. Generally, people planning to lose weight significantly lower their fat intake.

    But, minimizing the fat intake doesn’t signify that all the fat you consume is healthy. Hence, you should be aware of unhealthy and healthy fat to prepare an excellent diet plan.

    Some low-fat food contains unhealthy fat like saturated or trans-fat, which may affect an individual’s heart health.

    Hence, you should thoroughly check the nutrient content of the food to determine the sugar concentration and type of fat available.

    Some experts suggest[17] that people may consider consuming healthy fat like mono or polyunsaturated fat during their weight loss process.

  11. Eating Less Protein-Rich Food

    Protein is an essential[18] element that promotes quick weight loss.

    There are several benefits of a high protein diet during weight loss; hence, you must consider consuming protein-rich food for better results.

    According to this study,[19] proteins stimulate muscle formation and prevent muscle degradation during weight loss.

    Per this analysis,[20]  protein consumption reduces appetite and regular cravings for food.

    Moreover, protein may also boost[21] metabolic rate resulting in increased calorie burning.

    But, you should not consume proteins excessively as it may cause digestion problems.

    Hence, you must contact any dietitian or expert to prepare a healthy and protein-rich diet to lose weight.


You may see people making multiple mistakes during their weight loss process, especially beginners.

Unknowingly, these mistakes negatively impact their plans and overall weight. Hence, you should get proper knowledge regarding weight loss to avoid such unwanted mistakes.

Moreover, you may go through the frequent mistakes people make during their weight loss process.

For further queries, you may contact an expert for the best advice.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Get the Facts: Sugar-Sweetened Beverages and Consumption. Available from https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html
  2. Ryohei Yamamoto, Ryohei Tomi, Maki Shinzawa, et al. Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study. Nutrients. 2021 Jan; 13(1): 271. Published online 2021 Jan 19. doi: 10.3390/nu13010271
  3. Jesus Lopez-Minguez, Purificación Gómez-Abellán, and Marta Garaulet. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients. 2019 Nov; 11(11): 2624. Published online 2019 Nov 1. doi: 10.3390/nu11112624
  4. Surabhi Bhutani, Eva Kahn, Esra Tasali, and Dale A. Schoeller. Composition of two‐week change in body weight under unrestricted free‐living conditions. Physiol Rep. 2017 Jul; 5(13): e13336. Published online 2017 Jul 4. doi: 10.14814/phy2.13336
  5. Nina S. Stachenfeld. Hormonal Changes During Menopause and the Impact on Fluid Regulation. Reprod Sci. 2014 May; 21(5): 555–561. doi: 10.1177/1933719113518992
  6. Does metabolism matter in weight loss? Available from https://www.health.harvard.edu/diet-and-weight-loss/does-metabolism-matter-in-weight-loss
  7. Edward P. Weiss, Richard C. Jordan, Ethel M. Frese, et al. Effects of Weight Loss on Lean Mass, Strength, Bone, and Aerobic Capacity. Med Sci Sports Exerc. 2017 Jan; 49(1): 206–217. doi: 10.1249/MSS.0000000000001074
  8. J C Aristizabal, D J Freidenreich, B M Volk, et al. Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. Randomized Controlled Trial Eur J Clin Nutr. 2015 Jul;69(7):831-6. doi: 10.1038/ejcn.2014.216. Epub 2014 Oct 8. Available from https://pubmed.ncbi.nlm.nih.gov/25293431/
  9. Barbara J Nicklas, Elizabeth Chmelo , Osvaldo Delbono, et al. Effects of resistance training with and without caloric restriction on physical function and mobility in overweight and obese older adults: a randomized controlled trial. Randomized Controlled Trial. Am J Clin Nutr. 2015 May;101(5):991-9. doi: 10.3945/ajcn.114.105270. Epub 2015 Mar 11. Available from https://pubmed.ncbi.nlm.nih.gov/25762810/
  10. S W Lichtman , K Pisarska, E R Berman, et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. N Engl J Med. 1992 Dec 31;327(27):1893-8. doi: 10.1056/NEJM199212313272701. Available from https://pubmed.ncbi.nlm.nih.gov/1454084/
  11. Better sleep means better health December 1, 2012 Available from: https://www.health.harvard.edu/staying-healthy/better-sleep-means-better-health-
  12. Guglielmo Beccutia and Silvana Pannaina. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul; 14(4): 402–412. doi: 10.1097/MCO.0b013e3283479109
  13. Making one change — getting more fiber — can help with weight loss. Available from https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
  14. Candida J Rebello , Carol E O’Neil, Frank L Greenway. Dietary fiber and satiety: the effects of oats on satiety. Review. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. Available from https://pubmed.ncbi.nlm.nih.gov/26724486/
  15. Water. Available from https://www.hsph.harvard.edu/nutritionsource/water/
  16. Barry M. Popkin, Kristen E. D’Anci, and Irwin H. Rosenberg. Water, Hydration and Health. Nutr Rev. 2010 Aug; 68(8): 439–458. doi: 10.1111/j.1753-4887.2010.00304.x
  17. Ann G. Liu, Nikki A. Ford, Frank B. Hu, et al. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion Nutr J. 2017; 16: 53.Published online 2017 Aug 30. doi: 10.1186/s12937-017-0271-4
  18. Heather J Leidy , Peter M Clifton , Arne Astrup, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from https://pubmed.ncbi.nlm.nih.gov/25926512/
  19. John W. Carbone and Stefan M. Pasiakos. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May; 11(5): 1136. Published online 2019 May 22. doi: 10.3390/nu11051136
  20. Heather J. Leidy, Cheryl L.H. Armstrong, Minghua Tang, et al. The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity (Silver Spring). 2010 Sep; 18(9): 1725–1732. Published online 2010 Mar 25. doi: 10.1038/oby.2010.45
  21. Dominik H Pesta and Varman T Samuel. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014; 11: 53. Published online 2014 Nov 19. doi: 10.1186/1743-7075-11-53

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