Worst Weight Loss Mistakes – 20 Diet Blunders Beginners ALWAYS Make!

Whether you are just starting out on your weight loss journey or have been on a program for a while, you definitely don’t want to make any mistakes that will cost you time and prograss. Here’s the complete list of the worst weight loss mistakes to avoid .

The worst weight loss mistakes beginners make

Do you keep making weight loss mistakes that prevents you from attaining your ideal weight?

Do you find yourself struggling day in and day out to lose weight but are not seeing the results you deserve?

Are you sick and tired of working harder each day by eating healthier and exercise more, only to find yourself repeatedly losing the battle over the bulge?

Why does losing weight have to be such a struggle?

It all may have to do with that fact that you are making a few simple weight loss mistakes, most of which you probably don’t even know that you are doing.

In this article, we’ve laid out are a few of the worst mistakes that you can make trying to lose weight so you can identify them and then easily make the necessary changes to get yourself on the right track.

Worst Weight Loss Mistakes – Avoid These!

You’ve probably noticed that as you grow older, your metabolism starts to slow down.

And for some of the really unlucky ones, it may even seem to get to the point where it comes to a complete stop.

Unfortunately, this is a normal part of the aging process which can be very frustrating, as it makes losing weight even more difficult.

This is why, in order to give yourself a fighting chance, you need to make sure you aren’t doing anything that has a detrimental effect on your already slow metabolism.

From eating an unbalanced and unhealthy diet to missing out on tips and tricks to give you an advantage, there are many reasons why you may not be losing weight.

So in this article, we’re going to take a look at some of the biggest mistakes that are slowing down your metabolism and preventing you from shedding the weight with ease.

1. Not Eating Enough Food

It’s often understated, since the obvious perception is that when you’re dieting you need to eat less.

But failing to eat enough can significantly slow down your metabolism and prevent you from losing weight.

Naturally, you should be looking to lower your calorie intake, but by going too far your body will react negatively and subsequently slow your metabolism.

In addition to that, your body may even start to break down your hard earned muscle tissues in order to produce the energy it needs to function.

These tissues have calorie-burning properties, so by eating too little, you are not only slowing your metabolism, but also wasting the tissues that are there to burn calories in the first place.

To solve this problem, it’s crucial to strike a balance.

Ensure that you are eating enough but not overdoing it, by eating small portions in regular intervals, to satiate your hunger.

Health professionals often recommend that you don’t let your calories drop below 1,200 per day in order to avoid complications.

2. Choosing The Wrong Foods

Let’s start out with the obvious here.

One of the biggest ways that you have the most control over your metabolism is through targeted choices in foods you consume.

Targeted healthy fat loss foods, such as negative calorie vegetables like broccoli, can actually help to give your metabolism the boost it needs, while others, such as heavy carbs like pasta, can leave it slow and sluggish.

Avoiding heavy carbs and trans-fatty foods, and pairing this with a fat burning and metabolism boosting nutrition and exercise, is always a good part of any program you are using to slim down.

3. Yo Yo Dieting

Nobody likes yo-yo dieting.

To go through all of the painstaking effort of shedding the weight in the first place, only to put the pounds back on, can be very discouraging and mentally draining to most people.

And not only that, it is also very bad for your health, especially your heart, to allow your weight to escalate up and down repeatedly.

It is far better, for both your mind and your body, to find and develop healthy habits that will help you slowly lose the extra pounds, and then keep the weight off over a long period of time.

In order to do this successfully you need to find a comfortable set of lifestyle changes that you can make, in terms of both diet and exercise, which you can live with for the long-term.

4. Not Exercising Intensely Enough

When it comes to exercise programs for someone who has a super-slow metabolism and is desperate to lose weight, it isn’t enough to just hop on the treadmill for 20 minutes and then call it a day.

You need a serious exercise routine that is specifically designed to give you a solid metabolic boost.

This means you need a high intensity program that is going to increase not only your heart rate, but also the total number of calories used during and after your workout session.

Interval training that combines some sort of cardiovascular exercises with resistance weight training always works out best in this scenario and is an easy way to lose weight fast.

By doing a traditional low-intensity cardio-only fat loss routine, you’re not going to burn as many calories as you could otherwise, and this will not make a dent in the belly fat you are trying to lose.

5. Not Eating Enough Carbs

Although low-carb and zero-carb diets seem to be the dominant trend in weight loss nowadays, there is still some benefit to including carbohydrates in your daily meal plan.

As long as you choose the right variety of carbs and combine them with the right training routine, you can still lose just as much weight as you would if you were doing a low carb regimen.

Eliminating all forms of starch may work for some people, but this particular type of eating regimen is a great option for people who just can’t seem to go without carbs for one reason or another.

Even if you opt to consume lower amounts of carbs, you need to make sure that you haven’t completely eliminated carbohydrates from your diet. [1]

One of the key advantages of keeping enough carbs in your diet is that you will have the extra energy necessary to work out as intensively as what’s needed for a high intensity fat burning routine.

This goes hand in hand with point #4 on or list.

When you can maintain the proper level of intensity in your workouts you will be able to expend the extra calories needed to lose weight both during and after your workouts.

6. Consuming Too Much Alcohol

When trying to lose weight, alcohol is not your friend.

While like most things, it’s acceptable in moderation, you should avoid going on heavy drinking sessions at all costs.

Alcohol has a direct negative impact on your metabolism not only due to its high calorie levels but also to a total lack of nutritional value.

In fact, alcohol can subject you to malnutrition since the numbers of calories in it make up a large chunk of your daily energy needs.

Your body is unable to store alcohol as it would other nutrients such as proteins and carbohydrates, so it must be metabolized immediately.

Consequently, this takes priority over the sugars and fats in your body that also need to be metabolized, slowing the fat-burning process.

And even worse yet, this not only means that you will certainly not lose weight, but it’s also very possible that you might even start to put it on.

7. Not Eating Organic Foods

While organic foods don’t contain any special magical ingredients that will boost your metabolism, non-organic foods are coated in pesticides, which research has proven slows it down. [2]

The research suggests that the body’s metabolism is slowed due to the toxins in the pesticides affect the energy-burning process.

Even more alarming, it’s also been suggested that weight gain can be caused directly by the pesticides.

Organic food may be more expensive, but if you’re serious about losing weight then opting for them over other non-organic substitutes will pay dividends.

And what may be even just as important, you will be avoiding nasty pesticides that can wreak havoc on your health.

8. Drinking Water At Room Temperature

You may not think the temperature you drink water at matters, but drinking water at room temperature rather than cold may contribute to a slower metabolism.

Six cups of water at room temperature stops you from boosting your metabolic rate by around 50 calories per day, and this adds up over time.

Why does this happen?

Researchers have indicated that it’s a result of the body having to work to heat the cold water up to body temperature.

If you drank six cups of cold water every day of the year, you could theoretically lose five pounds.

For the sake of drinking chilled water, it’s more than worth doing.

The good news is that this diet mistake is simple to arrest.

Refrigerating a few bottles of water before each day is a quick and easy fix to give your metabolism a helping hand.

9. Not Getting Enough Protein

Proteins are generally associated with people who are trying to bulk up rather than lose weight.

But, as with carbohydrates, cutting them out completely doesn’t help anyone trying to slim down.

Not getting enough protein can also cause your body’s metabolism to slow down a great deal, because it’s what fuels lean muscle tissue.

Protein can also boost the amount of calorie burned after eating a meal by up to 35%.

Depriving your body of this vital nutrient is therefore a mistake as you’re missing out on a great way to lose weight, and perhaps more importantly, maintain a critically balanced diet.

Metabolic rates are naturally higher for those who have more muscle mass, because muscle requires more energy, which helps to burn more calories and thus, more fat. [3]

And the more fat that your body burns, the leaner you become.

And since muscle is denser than fat and takes up much less space per pound, a well-muscled and toned body will also look better in the same clothing as another person weighing the same amount, but with more fat and less muscle.

It’s also easier to exercise at more intense levels when you have adequate amounts of protein in your diet.

When you lack adequate amounts of protein in your diet, you won’t be able to build and maintain the muscle required for fat burning exercise sessions, and subsequently, you won’t be able to repair lost muscle tissue from your workouts either.

This is why so many people who are serious about fitness take a nutritional protein supplement after their workouts.

Another added benefit for weight loss is that the digestion of protein requires more calories to be spent than are used up in digesting other types of foods.

10. Cutting Out All Caffeine

The negative effects of being over-caffeinated are well-documented, but when it comes to your metabolism, a cup of tea or coffee in the morning is exactly what’s needed.

Avoiding caffeine altogether means you’re missing out on a simple way to give your metabolism a boost.

A central nervous stimulant, caffeine may be able to heighten your metabolism in the region of 5-8% every day.

The chlorogenic acid present in caffeine has also been claimed to slow down the body’s absorption of carbohydrates.

Staying away from caffeine is a key dieting mistake as the benefits far outweigh the disadvantages.

One of the few recognized fat-burners, caffeine is capable of activating the fats within fatty tissues. [4]

Caffeine may also help to release epinephrine into the blood, which gives the signal required to break down fats for oxidation.

Although water is usually the weight loss beverage of choice and great for any diet, drinking a caffeinated beverage like coffee can actually help to boost your metabolism.

But that doesn’t mean that you should substitute coffee for water though, as water is essential for overall health and flushing out toxins.

So, it’s still a good idea to drink several glasses a day.

But as far as coffee goes, in addition to the caffeine contained in it, coffee also contains chlorogenic acid, which helps to decrease the rate at which carbohydrates are absorbed by the body. [5]

This can help increase the length of time that a carbohydrate load in your diet takes to be expended, meaning that even if you’ve decreased their intake, you’ll more likely to have enough to last an entire workout.

11. Avoiding Cheats

Also, don’t punish yourself for eating something extra, even something that can be fattening.

Once in a while, these treats can help you feel pampered, instead of a prisoner of your diet.

If the rest of your diet is fine, there is no reason that you cannot have delicious food added as a snack on occasion.

Many people believe that one mistake can ruin a diet, but this simply isn’t true.

Being depressed because you ate a cookie will do nothing for your metabolism.

Some nutritionists explain that indulging on occasion can actually help decrease the number of times someone will quit their diet.

Treating yourself at times to something extra can actually help you stay on your diet, and this can help ensure your past efforts.

An occasional snack won’t alter your higher metabolic rate, either.

12. Avoiding Weight Training

As we grow older, our bodies change.

We build less muscle and our bones can decrease in density.

This is true equally, for both men as well as for women.

The effect is greater with women, however.

This rate of muscle generation also slows down our metabolic rates, meaning we need to consume fewer calories or become more active. [4]

Being able to increase the total volume of high impact cardiovascular exercise like running can be difficult for some as they grow older, though.

This can be worked around by incorporating a resistance weight training routing into your program.

Weight training can help you to build fat burning lean muscle mass and also help you to maintain bone density as you age. [6]

13. Buying Low Fat or Fat-Free Snacks

Believing that snacks labeled as low-fat or fat-free are healthier for you and will help you lose weight quicker is one of the biggest mistakes that so many health conscious people make every single day.

The truth about any food product that is labeled low-fat or fat-free is going to be a big surprise, because you will eventually find out what’s hiding behind those low calorie labels.

When the natural fat content of a food product is reduced, it needs to be replaced with something that will make up for the loss or the consistency and taste of the food will be highly compromised.

In most cases, the fat normally contained in your favorite snack foods is typically replaced with sugars.

These high-glycemic carbohydrates will cause a rapid rise in blood sugar causing you to have a massive sugar high followed by an intense crash.

Those sugars will also be stored as belly fat, since in most cases your body won’t be able to use them immediately for energy.

You’ll also get a nasty rebound hunger spell that comes shortly thereafter, leaving you craving more sugar.

So what’s the alternative?

If you’re in the mood for something that’s normally off-limits, simply follow your cravings allow yourself to consume that full-fatted desert.

But the key is to limit this to just once in a while, such as only one time per week on a designated day.

The longer you maintain a healthy diet, the more your energy levels improve and more your cravings will start to decrease as well.

14. Not Seeking The Right Help

Another thing that will definitely sabotage your efforts to lose weight is trying to play dietitian and figure out your own nutritional needs.

If you’re like most people, then you probably tend to view popular diet programs on a surface level, which sounds easy.

But in reality, planning a personalized diet specific to your nutritional needs is more complex than just going by what you think is best.

If you are serious about boosting your metabolism, losing a large amount of belly fat and getting into the best shape of your life, then you should do what is truly best for you.

At least schedule an appointment with a registered dietitian for a one time consultation to get a perspective from a trained professional.

Your registered dietitian or nutrition consultant will have the level of knowledge as well as the proper tools needed to help you plan the perfect diet for your specific needs.

Through a diet program that is specific to your personal needs, you will begin to notice just how much faster you are progressing than your peers who are simply following the latest popular fad.

15. Depriving Yourself of Sleep

There are so many studies out there that have proven the fact that if you don’t get enough sleep at night then you may have a really rough time losing weight.

Not only that, but it may also lead to weight gain. [7]

Statistics show that with poor sleeping habits you’ll lose an average of 2.5x’s less belly fat as well as have a lot harder time trying to slim down than if you would get the recommended 6 to 7 hours each night.

So, how much sleep is best?

You’ve probably heard time and time again that you need at least 8 full hours of sleep each night.

While this is true for some, if you are a healthy individual who is trying to lose belly fat then getting between 6 and 7 hours will be optimum.

16. Drinking Diet Soda

There are a lot of people out there who think that drinking diet soda is okay when you are trying to lose weight in a healthy way.

But the truth is, both regular sugar filled sodas and artificially sweetened diet sodas are equally bad for you if you are trying to slim down and get healthy.

If your goal is trim down as much as you can off of your waistline as fast as possible, losing your unsightly muffin top and revealing your six pack abs, you need to steer clear of carbonated beverages as a whole.

Statistics show that people who tend to drink soft-drinks everyday are far more likely to suffer from various health conditions like heart disease and diabetes. [8]

And on top of that, people who choose to drink diet soda will have a belly that expands up to 5x’s faster than those smart dieters that drink natural alternatives such as lemon water or green tea.

So if you are addicted to any bubbly beverages, make it a point to start slowly substituting healthier options so you can kick the habit over time.

17. Doing Too Much Cardio

This is one of the worst mistakes that most people make when trying to slim down, especially those who are in desperation.

The common misconception is that if a little bit of exercise is good then a lot of exercise is even better.

But this mindset will quickly get you into trouble when your body reaches the point of overtraining and it stops burning fat.

Then combine that with the fact that so many people who are trying to initially lose weight or break through a plateau think that starving themselves is the best way to burn fat.

Too much exercise and too little calories will quickly lead to burnout and then the awful rebound weight gain that soon follows.

Cardiovascular exercise is essential for burning fat but it should be incorporated into your routine in a methodical manner.

Start out slow and then make small increases in duration over time, eventually peaking at about an hour per session.

Anything over that is going to be overkill and return diminishing results.

18. Unbalanced Lifestyle

As you probably already know, there are so many different diet plans and weight loss programs available today that there are literally too many to count.

But the bottom line is that most of them are just about impossible for any modern day working woman to follow through with.

Women have busy daily schedules that revolve around both work and family life.

And this makes trying to diet while maintaining a balanced family life a challenge when nobody else in the household is trying to lose weight.

Because of the typical family dynamics, the dedicated and dieting woman may wind up needing to make a totally different types of meals for their spouse and children than they do for themselves.

This will often times lead to conflict when it comes to family  meal time and in the end, will sabotage your results.

Your spouse may start to complain that you never eat with the family anymore (although you are, but just not the same foods).

So a good solution is to team up with a professional dietitian that will be able to help you come up with a meal plan that is going to be great for both you and your entire family.

This will help everyone to feel like they are all eating together and resolve any conflict.

19. Set Unrealistic Goals

Another reason many women have a more difficult time losing weight than men is that they buy into the clever marketing in women’s fitness magazines.

This results in setting unrealistic goals, which is one of the worst mistakes and almost always results in failure.

In the end, you wind up quitting even before you get started because you didn’t achieve the ultra slim and sexy physique with six pack abs of your favorite fitness model.

While there’s going to be the occasional case of that person who loses a large amount of weight in a couple of weeks, this just isn’t realistic for most people and you need to understand that.

So make sure that when you set your weight loss goals, you are setting goals that are unique and realistic to you.

Start by focusing on losing a total of 1 to 2 pounds per week and then move forward from there once you feel your metabolism boosting.

You’ll soon realize that your motivation will continue to be increasing when you start to see the numbers on the scale decrease.

Just keep pushing yourself in the gym or at home and you will see progress no matter how small of a loss it might be.

But no matter what your goals are, don’t try and set them too high as you might be doing harm for your health too.

Most doctors and nutrition experts will agree that in order to stay healthy, your weight loss goals should never exceed 5 pounds per week.

20. Exercising Too Often

A proper exercise and training program is something that is going to be at the top of the priority list for anyone who is trying to lose weight and break through weight loss plateaus; there is no doubt about it.

The proper amount of exercise that you will need to do will depend heavily on your goals.

So if you are a woman, you need to understand that as stated above, don’t set your weight loss goals too high or you will spend too much time in the gym and your progress will end up going backwards.

When you train too much, especially on the cardio machines, you will start to burn up muscle tissue and not fat.

You may lose a couple of pounds but be assured that it will not be the belly fat that you wanted.

This means that if you want to look your best and get a nice set of lean and sexy abs, keep your training in proportion to the rest of your lifestyle.

A half-hour per day of weight training is adequate along with 45 to 60 minutes of cardio if needed.

Just make sure that you split up your weights and cardio for maximum benefit.

Additional Tips

  1. Choose the right food, such as negative calorie vegetables and lean protein sources. Trans-fats and heavy carbs like pasta will only slow your metabolism down and keep you from shedding the weight.
  2. Make lifestyle changes that work to your advantage for permanent weight loss. Fad diets that cause you to lose and then gain the weight back again can be hazardous to your health as well as your mindset.
  3. When it comes to your workouts, focus on quality over quantity, which means exercising with adequate intensity to facilitate fat loss. Longer duration sessions will not necessarily produce better results.
  4. Contrary to popular belief, you don’t need to totally eliminate carbohydrates from your diet in order to get lean. Just make sure you are eating low impact carbs in a moderate volume.
  5. Make sure that you get adequate amounts of muscle building protein in your diet. The more lean muscle you have on your frame, the more calories your body will naturally burn throughout the day.
  6. Enjoy that cup of coffee every morning, or any time you like for that matter. The extra kick you get from the caffeine can go a long way for helping to boost your metabolism, especially during your workout.
  7. Indulging in your favorite treats every once in a while can actually help kick start your metabolism and burn more fat. You will also get the added benefit of being able to avoid burnout and stay on your diet plan for longer durations of time.
  8. Including weight training in your workout routine is essential for a greater calorie burn. Weight training can also give you that awesome toned look, as well as help to keep both your bones and muscles strong as you age.

Final Thoughts

These tips for avoiding metabolic blunders can help you lose that extra weight you’ve been carrying around permanently, but only if you stick with them for the long term.

Understanding your body and how it works, plus figuring out what works best for your specific needs, will help you in more areas than just weight loss and maintenance.

Healthy lifestyle changes can impact you in ways which can help you to enjoy life and live it to its fullest.

So avoid these 8 mistakes that can slow down your metabolism and see how much your weight and your entire life can change.

Get on the Fast Track Today!

As you can see, there are a few primary mistakes that will hold you back and keep you from hitting your weight loss goals anytime soon.

Simple things like drinking soda, sleep deprivation, putting your faith in fat-free foods and trying to be your own dietitian (especially if you are new to dieting) can be what’s holding you back from the weight loss you deserve.

So try to improve upon any or all of these key areas and you will soon see your weight loss goals becoming a reality!

Leave a Comment