10 Biggest Weight Loss Mistakes You Can Easily Avoid

Do you ever feel like you’re continuously eating healthy, running on the treadmill, following a strict diet, and yet not going anywhere? Well, we feel you. We’ve received so many questions from young girls who are constantly battling their weight but never getting anywhere. Weight loss is a tricky subject. Unfortunately, there’s no magic wand you could wave to help you shed those extra kilos and make your weighing scale look happy. 

If you’ve ever embarked on a weight loss journey, chances are you have messed up. Nobody is perfect, and hey, we’re all human. However, when those weight loss mistakes become a habit, the quest to speed up your metabolism and getting in shape may become more arduous than ever. You may have friends and family bombarding you with weight loss tips and fad diets, but if you’ve not started in the right way, reaching your ideal weight may seem far-fetched.

So, girls, if you’re motivated to lose weight, start by identifying the common weight loss mistakes you’re making. The little changes you make in your daily lifestyle can go a long way in ensuring you’re doing the right thing. 

To make sure poor and misguided advice doesn’t hinder your progress, in this blog we’ve discussed the biggest fat loss mistakes you should avoid. 

10 Worst Weight Loss Mistakes Beginners Make

1. Falling into the Fake Healthy Foods Trap

You may have seen an umpteen number of products on the supermarket shelf that claim to be “sugar-free” and “fat-free”.  Though these food packages may be touted as healthy substitutes, in reality, they are far from being good for your body. Instead, these are fake healthy products that are high in sugar, salt and other ingredients you don’t really want in your body. Protein bars and processed powders are simply fat-laden and high in sugar content. Don’t fall into this ‘fake’ healthy trap. Instead, consume fresh fruits and vegetables, whole grains, eggs, lean meat and more that will hasten the journey rather than stubbing it. 

2. Sticking to the Same Workout Routine

Another common weight loss mistake is sticking to the same workout routine. Don’t let your body get comfortable with just one exercise over and over again. Remember, variety is the spice of life. Focus on one muscle at a time and alternate with cardio and strength training. With a combination exercise routine, you can prevent your metabolism from slowing down and boost fat loss. Another downside of following the same physical routine every day is boredom, which will further make you stop doing it. There are many workouts you can do at home as well. 

3. Following a Liquid Diet

Juice cleanses is a common myth of weight loss.  A lot of people who wish to lose weight with minimal effort often switch to a liquid diet. If you think green juices, fruit smoothies and protein shakes will aid in the weight loss process, you’re wrong. Instead, eat the fruit. When you consume a fruit in its purest form, you get to reap the benefits of the fiber and nutrients in the pulp and skin too. Also, bid goodbye to pre-packaged juices that claim to be made from real fruit. They’re often loaded with chemicals, preservatives and harmful sugars that will often result in weight gain. 

4. Skipping Meals

If you think the best way to lose weight is by skipping meals, you’re mistaken. Your eating patterns, the frequency and the portions you eat have a direct impact on your weight loss progress. When you skip a meal, your blood sugar decreases, your metabolism slows down and your energy levels get depleted. Besides this, you may be so hungry at your next meal, that you tend to overeat which defeats the whole purpose of a weight loss program. Instead, the perfect route to weight loss is eating smaller, frequent meals throughout the day that are good for your body.

5. Emotional Eating

Stress is a part of life. However, excessive amounts of stress can prevent you from losing weight. When you find yourself in a stressful situation, your brain instructs your cells to release a hormone called cortisol, which makes you crave sugary and fat-laden food. In the quest of distracting ourselves from uncomfortable emotions, we tend to overeat. This is often referred to as emotional eating. Eating during stress causes your body to store more fat. 

6. Obsessing over Calories

Do not fall into the calorie counting trap. We live in a world that is obsessed with counting calories. By doing so, we instead miss out on nutrients that our body really needs to lead a healthy life. Instead of cutting out on an entire food group, consume foods that are good for you. Include good carbs such as sweet potatoes, quinoa, oats, bananas, legumes and green leafy vegetables. Since these foods are rich in fiber and vitamins, they are good for you. 

7. Indulging on the Weekends

One cheat day is always good. There are times when your body needs to be satisfied with rich, fat-food or sugary desserts. However, don’t cross the line. If you’ve followed a strict diet and stringent exercise routine all week, don’t let the weekend ruin your efforts. Binge-eating and drinking over the weekend can be a major setback. Refrain from going berserk. Even if you do, make sure you get back to business the next day and be more mindful with your eating choices the following weekend. 

8. Using Workouts as a License to Eat Anything

The biggest weight loss mistake people make is eating to their heart’s content because they just worked out. Just because you have burned a certain number of calories, doesn’t mean you can eat as much as you want. Weight loss isn’t as easy as calories in, calories out. The trick is to consume fewer calories than you’re actually burning. Eat good calories, workout right and you’ll be well on your way to losing weight. 

9. Focusing too much on the Weighing Scale

One habit to give up is obsessing over numbers. Watching the weighing scale too closely can be more of a bane than a boon. If the number on the weighing scale isn’t moving that doesn’t mean you’re not losing weight. Remember, hydration and hormone levels also affect the scale. Additionally, working out leads to muscle gain and fat loss. The best way to monitor physical progress is by taking ‘before and after pictures’ and measuring your vital statistics. 

10. Relying on Weight Loss Pills

Another common myth of weight loss is expecting a diet pill to work. If it was so easy that you pop a pill and could do away with those stubborn kilos, we wouldn’t be discussing weight management at all. At first, weight loss pills and supplements might seem like quick fixes, however, we recommend you stay away from them. There are umpteen number of them available at your local drugstore that claim to be natural. Sadly, they’re far from it.

If you’re someone who has been making any of these common weight loss mistakes, it’s time to fix them now. It’s never too late to get back on track. 

Weight Loss & Fitness Tips from a Personal Trainer 

To help make this journey less trying for you, we have some expert tips from Poojya Ramesh Bhounsle, a fitness influencer and personal coach. You can follow her fitness journey on Instagram (@foxfit2.0) too. We recently had a quick chat with her to understand her weight loss journey and what motivates her on a daily basis to keep going. Hear it straight from the horse’s mouth:

1. What made you start?

FoxFit isn’t something I had planned. It just came along the way. I was always interested in fitness and thus started off as a group class instructor. During this time, I was also working in a corporate company. Though I was physically present, there was some kind of restlessness because I always felt like a corporate setup isn’t meant for me. After I quit my 9 to 5 job, I started off with group training which included TRX classes, aerobics and HIIT. The first two years was quite a struggle. However, fitness has now become a way of life for me as I conduct about ten sessions a day and train clients abroad too. 

2. What has your personal transformation journey been like?

As far as transformation is concerned, I wanted to feel completely like a different person. When I started off, I was on the chubbier side. However, weight was never an issue or concern for me. My goal at that point was to only conduct group classes, meet new people and have a good time. However, my transformation journey has been the biggest motivation for me. 

When somebody signs up with me, I can already foresee their transformation. I always strive to give my clients a different experience than a regular gym model or a one-hour session. Beyond training them, I want to add value to their lives that not just benefits them but their families too. I want people to look at me as a fitness and wellness coach. When I could feel the transformation myself, I was really motivated to offer this as a service to others. That’s what got me working as a transformation specialist. 

3. How long did it take to reach your weight loss goal?

It took me three to four months to reach my weight loss goal. I lost almost 10-15 kilos during this time. 

4. What is the biggest USP of FoxFit?

The biggest USP of my brand is that beyond fitness, I also give a lot of emphasis to wellness. I just don’t train somebody and let them go. I take care of every little thing including their diet, sleep patterns, water consumption and overall stress levels. Recently, I added a little spirituality to my brand as well because personally, this is something that has really worked for me. I urge my clients to meditate and find their true energy which will help them during their workouts.

5. What was the toughest challenge in your weight loss journey?

Though I was a group class instructor, I felt like this isn’t the best version of myself. I wanted to push myself to do better and at that point I was looking for a fitness coach. To me, this was the toughest challenge. However, I soon came across some really good personal trainers and I also started reading a lot of fitness-related books. 

Another challenge I faced is establishing my fitness brand in Bangalore. The first two years was quite a struggle as people didn’t know me and the value I was offering. But now, I have my set of clients who are seeing real results and recommending me to their friends and family too. Another motivation that kept me going is my parents’ support. They stood with me like pillars throughout my journey. 

6. Do you have your own studio?

During the COVID-19 lockdown, I set-up my gym at home which I later converted to a home studio. Though it was only meant for personal use, clients wanted to come and workout with me. Now it’s more or less like a full-fledged fitness studio. I conduct online group classes as well. 

7. What is your weight loss tip for beginners? 

A basic tip for all the beginners out there is to do fitness for fun. Don’t focus too much on shedding weight or try too hard. I’ve realised that fitness is all about having fun. Don’t focus on the numbers or how many calories you’re going to burn in a session. When you enjoy the process, you will automatically see results.

This is what I tell all my clients too. As long as they’re enjoying themselves, I am there to take care of the numbers and all the minute details. 

We hope that with this article we have been able to add value to your fitness journey and bust those common myths of weight loss. Remember, there is no shortcut to losing weight. A mantra we swear by is – “Eat right and workout consistently”.