“Why can’t I lose weight no matter what I do?“.

“No matter how much I exercise and diet I can’t lose weight“.

I bet you had these horrific questions in the back of your mind at least once.

When these ideas come flying at you, it seems that it‘s impossible to lose weight for you, isn‘t it?

Don‘t panic just yet. There might be hope for you.

Many times it all comes down to weight loss mistakes that you make. Find what it is, make adjustments and you might be on your way to fitting in that sensational dress that you had for years.

Read through this list of weight loss blunders that dieters tend to make.

Oh… and don’t forget to enroll in the 14-DAY FAT LOSS FOR LIFE COURSE (totally free).

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1. You‘re Focusing On The “Latest“ Diet


In her recent documentary, “Homecoming,“ Beyonce said:

“In order for me to meet my goals, I‘m limiting myself to no bread, no carbs, no sugar, no dairy, no meat, no fish, no alcohol…I‘m hungry“.

Let’s drop some science about Beyonce‘s diet.

No bread: Diets with no bread are no better than diets with bread. Actually, it makes you want bread even more (Kohen et al., 2012).

No carbs: Low-carbohydrate diets are not superior both for weight loss and health benefits. Many studies proved that and many more will (Gardner et al., 2018).

No sugar: Low sugar diets are not superior to high sugar as long as calories are matched and sugar isn‘t displacing calories from other nutrient-rich foods (Gibson et al., 2018).

No dairy: A regular consumption of dairy products can increase bone mineral density and reduce the risk of fracture. It helps to reach a sufficient intake of calcium, vitamin D and protein (Eysteinsdottir et al., 2013).

No meat: Vegan diets don‘t result in better weight loss outcomes than omnivorous diets when calories are equated (Bennet et al., 2016).

No fish: Regular fish consumption can reduce the risk of all-cause mortality and cardiovascular disease (Zhao et al., 2016).

What should you do?

If you want to improve dietary habits, use an inclusive approach where you add foods rather than restrict them.

Add fruits, vegetables, whole grains, high-quality proteins, essential fats and other nutritious foods instead of trying to restrict them.

2. You Think That Healthy Eating Will Result In Weight Loss


One study found that foods with a label of “organic” made dieters eat more of it.

And now meet Mark Haubes, a professor at Kansas University. His goal was to show what really drives weight loss – calorie intake or healthy eating.

For 10 weeks, his diet consisted of Oreos, Doritos, Twinkies, doughnuts, chocolates. Foods that are considered to make you gain weight.

He made sure to consume no more than 1800 calories a day and get enough quality protein.

At the end of the diet, Haubes lost 27 pounds of weight. His total body fat went down from 33.4% to 24.9% and his cholesterol levels changed for the better.

Now, is it healthy?

Probably not. But it shows you that healthy eating means nothing in terms of weight loss if you still overeat.

What should you do?

Ignore all that fancy schmancy labeling.

Stick to time-tested high protein foods. Most of them are already healthy enough.

Moreover, high protein foods are usually low in calories. That makes weight loss even easier.

3. You‘re Underestimating Your Food Intake


You might think you eat just enough calories to lose weight.

Usually, the reality is a bit different.

A classic study found that the failure of some overweight subjects to lose weight while eating a diet they reported as low in calories is due to an energy intake substantially higher than reported.

Subjects thought they‘re eating about 1200 calories whereas, in reality, that number was higher by 1053 calories!

I’ve talked about misreporting caloric intake more in-depth here.

What should you do?

Get yourself a food scale for a couple of bucks. Download an easy-to-use food tracker MyFitnessPal and start tracking calories.

This will allow you to reach the intake that is actually needed to lose weight.

Hate tracking calories? No worries. I‘ve got you covered with this article on whether you should track calories.

4. You‘re Overestimating Your Exercise Activity


Similarly to the last one, you might not see the real picture.

Many think of exercise as of panacea for health, fitness and losing weight. People think a bit of exercise will drop pounds off right away.

In reality, as Lyle McDonald states, you burn 300-400 calories per hour of exercise. That number seems to be fair as studies show similar data.

Going back to the previous study, subjects overreported their caloric expenditure via exercise by humongous 251 calories!

Mind-blowing, I know…

What should you do?

Get yourself a heart rate monitor (just make sure to get the right one).

It would tell the intensity of your workout and, most importantly, “time in range“.

“Time in range“ refers to an actual duration that you can count as exercise because resting between squats and texting is not an exercise!

With it, you‘ll know the exact number of calories you burn during a workout.

5. You’re Eating Too Often


Just recently we thought that frequent meals boost metabolism and now both I and the research say quite the opposite…

On average, around 10% of all your daily calories will be burned because of increased metabolism after your meals.

Say you eat 2000 calories/day. 200 calories will be burned because of increased metabolism (2000*10=200).

It doesn‘t matter if you eat 6 meals or 2 meals. You‘ll still get the same 200 calories.

So here‘s the problem with frequent meals:

Imagine a woman that has 1300 calories for a day to lose weight. Who would be that stupid to advise her 6 meals a day?

That would be 216 calories for a meal. What would she eat having that many calories?

She is in a calorie deficit which already makes her hungry. Now she has to feel even hungrier because every meal isn‘t filling.

What should you do?

When you‘re dieting you want to feel full (more or less). Play around. See how many meals you feel the best with. And stick to that.

6. You’re Not Eating Enough Protein


I‘ll keep it short because I feel like I‘ve been preaching higher protein eating for too long already.

Protein is the most important macronutrient when it comes to weight loss.

Because of its massive thermic effect, protein boosts your metabolism by ~100 calories/day.

Just by eating more protein you create a deficit of several hundred calories.

Heaps of studies show the benefits of reduced cravings, snacking and binge eating.

However, most dieters fail to get sufficient protein intake. Women especially.

What should you do?

I‘ve been working with women for almost ten years now. Most of them found difficulties in achieving the required daily intake.

Start with hitting 100 g/day of protein. Most of you will fail to do that, though.

In that case, get high-quality whey protein or plant protein powder which is also low in calories. Win-win.

7. You‘re Starving And Not Using Diet Breaks


Listen, I know you want to lose weight quickly but you should use diet breaks.

If you‘ve been dieting for a couple of months and hit the “wall“, it might a good idea to have a break.

Chill out, get laid, enjoy good food again!

Bodybuilders have been taking short and planned breaks from a diet for decades.

Diet break can make weight loss more efficient and sustainable long term.

There was I cool study where over 16 weeks one group dieted for 16 weeks straight and the other for 2 weeks and then 2 weeks off.

The 2-week group lost 11 pounds more!

Diet break can bring your hunger hormone ghrelin down, decrease stress hormone cortisol, increase (a little) metabolism.

What should you do?

If you‘re planning to diet for at least two months, take 1-2 weeks off diet every 6-8 weeks.

Simply bring your calorie intake back to maintenance.

A few diet breaks while you lose weight will make you lighter, happier and leaner in the end.

8. You‘re Using “Lack Of Time” As An Excuse


The belief that you don‘t have time creeps on you in every area of your life, doesn‘t it?

You need to understand:

If you want to lose weight, you have to find time to exercise and prepare a couple of healthy meals a day.

What should you do?

Sit down and find windows of time that you can exercise during. Mark them on the calendar on your smartphone.

Weight loss is your number one priority so put everything else on the back burner.

9. You’re Binge Eating


Does that sound familiar:

You’re on point with your diet for 5 days and then, the weekend comes.

You eat everything that you can find in the kitchen.

Then you feel bad about it the next day. Same thing over again the next weekend.

Cycle continues…

That‘s binge eating in a nutshell.

Some people binge on junk food while others on healthy food.

You might not believe but a single binge can ruin everything you‘ve worked for the whole week.

What should you do?

First, read my article on how to overcome binge eating.

Along with that, don‘t restrict the foods that you love. Spare ~20% of your daily calories for any food you like.

This will allow you to enjoy the food even if you’re dieting.

10. You‘re Rewarding Yourself For Good Actions


When you begin a weight loss program, you start exercising. Hopefully.

It‘s normal that you feel increased appetite levels.

However, many people start rewarding themselves for a good workout, healthy eating for the whole week, for dropped two pounds.

For anything.

These extra treats add up. Not only you might overeat and lose less weight but not lose any weight at all.

What should you do?

Eat something sweet if you want. It‘s totally fine.

Just make sure to account for that in your daily calorie intake.

11. You‘re Not Admitting That Weight Loss Is Hard


There‘s one thing why physique athletes are so good at losing weight to ridiculously low body fat percentage.

They know dieting isn‘t easy.

They know that there will be hunger, cravings, binges, libido issues…

They embrace the truth and plough through that anyway.

What should you do?

Embrace the fact that you‘ll face some failures along the way.

Embrace the fact that some weeks you‘ll end up with the same exact weight.

Celebrate small victories like two straight days of healthy eating, exercising just like you planned, better sleep…

Shameless Plug – Get My Book!

Weight loss isn‘t always only unicorns and rainbows.

You‘ll fail some weeks. You‘ll succeed some weeks. Make sure to have more successful weeks and you‘ll lose weight.

Keep in mind these mistakes and use strategies to deal with them.

Need help getting started with losing weight, exercising properly, and keeping the weight off through sustainable methods? Hire me, maybe?

This Post Has 2 Comments

  1. Cheers, Steve!

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