Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound can be a game-changer for weight loss, but just because your appetite is smaller doesn’t mean your diet doesn’t matter!
If you’re making the wrong food choices, skipping meals, or ignoring key nutrients, you could be slowing down your results without even realising it.
But don’t worry—I’ve got you! In this post, I’ll break down the biggest diet mistakes people make on GLP-1 medications and exactly how to fix them so you can lose weight efficiently, stay full, and feel your best.
One of the biggest mistakes people make on GLP-1 medications is not getting enough protein.
Since Ozempic, Wegovy, and Mounjaro suppress appetite, you might be eating less overall, which means you need to prioritise protein even more.
Why This Is a Problem:
Protein helps preserve muscle mass, especially during weight loss.
It keeps you fuller for longer, helping you avoid unnecessary snacking.
Low protein intake can lead to muscle loss instead of just fat loss.
How to Fix It:
Aim for high-protein GLP-1 meals like lean meats, fish, eggs, Greek yoghurt, tofu, and legumes.
Incorporate whole food protein sources in every meal.
Use Glp1-friendly recipes that prioritise lean proteins over empty calories.
Pro Tip: Try Zepbound meal ideas with protein-packed options like grilled chicken with roasted veggies or a Semaglutide-friendly omelette with cheese and spinach.
2. Eating Too Few Calories
Because GLP-1 medications reduce hunger, many people end up eating too little, thinking fewer calories = faster weight loss.
But undereating can actually slow your metabolism, leaving you feeling sluggish and hitting plateaus.
Why This Is a Problem:
Your body burns fewer calories when it senses too little food.
Low energy levels can make it harder to stay active.
Extreme calorie restriction can lead to binge eating later on.
How to Fix It:
Follow a balanced meal plan and try to eat 5 small meals a day to spread your intake throughout the day.
Eat nutrient-dense meals that provide energy while keeping portions manageable.
Try a Volumetrics diet meal plan, which focuses on high-volume, low-calorie foods that keep you full.
3. Overeating Processed & Sugary Foods
Some people think GLP-1 medications let them eat whatever they want and still lose weight—but unfortunately, that’s not how it works!
If you fill up on processed foods, you could slow progress and trigger unnecessary cravings.
Why This Is a Problem:
Ultra-processed foods spike blood sugar levels and lead to crashes.
Sugary snacks don’t keep you full, making you eat more later.
Processed foods often lack essential nutrients like fibre, protein, and healthy fats.
How to Fix It:
Choose whole food protein sources over processed alternatives.
Swap sugary snacks for something like Greek yoghurt with berries or protein smoothies.
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4. Ignoring Hydration
GLP-1 medications slow digestion, which means drinking enough water is crucial to prevent constipation, dehydration, and nausea.
Many people don’t realise they’re not drinking enough until they start feeling sluggish.
Why This Is a Problem:
Dehydration makes you feel hungrier, even when you’re not.
It can cause headaches, fatigue, and slow digestion.
Proper hydration helps your body metabolise fat more efficiently.
How to Fix It:
Drink at least 2–3 litres of water daily.
Add electrolytes if you feel fatigued.
Pro Tip: Keep a water bottle with you at all times and aim for hydration-focused meals, like soups, smoothies, and water-rich fruits.
5. Not Prioritising Fibre Intake
Since GLP-1 medications slow down digestion, eating low-fibre foods can lead to constipation and bloating.
Fibre keeps your gut happy, helps control blood sugar levels, and makes you feel fuller for longer.
Why This Is a Problem:
Low fibre intake leads to sluggish digestion.
You may feel bloated, constipated, or uncomfortable.
A lack of fibre causes blood sugar spikes, affecting weight loss.
How to Fix It:
Increase fibre gradually – Avoid bloating by slowly adding more fibre-rich foods.
Try fibre supplements if needed – Psyllium husk or Benefiber can help meet daily needs.
Choose whole grains – Swap white rice and bread for quinoa, brown rice, or whole wheat options.
Pro Tip: Add avocados, leafy greens, and legumes to support digestion and boost satiety.
Or dive into the GLP-1 Nutrition Guide to start eating for results
Final Thoughts
Taking GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound is a game-changer for weight loss—but let’s not kid ourselves into thinking they do all the work. You still need to fuel your body properly if you want to feel good, stay energised, and actually see long-term results.
Think of it like this: You’ve been handed the keys to a Ferrari, but if you chuck in the wrong fuel—skipping meals, eating too much junk, or ignoring basic nutrition—you’re not going to get very far.
You’ll be sat there, wondering why your energy is in the gutter and why you’re feeling sluggish. No, it’s not the meds—it’s what’s on your plate!
So here’s the plan: prioritise protein like it’s your best friend, because it’ll keep you full and stop your muscles from disappearing. Eat enough calories so your metabolism doesn’t go on strike. Ditch the ultra-processed stuff and go for whole foods that actually do something for your body. Drink your water, because dehydration is not the vibe. And for the love of all things good, get that fibre in—your gut (and the toilet) will thank you.
This isn’t about being perfect. It’s about making small, smart choices that add up. You’re already doing the hard part by taking action—now let’s fine-tune things so you can feel amazing, stay consistent, and smash your weight loss goals.
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Studies
GLP-1 medications like Ozempic, Wegovy, and Mounjaro are highly effective for weight loss but require dietary adjustments to maximise results (Kute et al., 2024).
Protein intake is crucial during weight loss on GLP-1 medications to prevent muscle loss, as these drugs reduce overall appetite (Mazzaferro et al., 2024).
Eating too few calories can slow metabolism, reduce energy levels, and lead to plateaus in weight loss (Kute et al., 2024).
Processed and sugary foods spike blood sugar, trigger cravings, and hinder weight loss progress on GLP-1 medications (Mazzaferro et al., 2024).
Hydration is key as GLP-1 medications slow digestion, increasing the risk of dehydration and nausea (McKay et al., 2011).
Fibre intake is essential to avoid constipation and support gut health, as these medications delay gastric emptying (Mahase, 2023).
Before my successful weight loss journey, I was all over the place. I had a very all-or-nothing approach (I have ADHD, so this is true for most areas of my life!) One week I’d be masking out workouts and eating salads like a rabbit, and the next week, let’s just say Netflix and pizza were my best friends. Sound familiar? Yep, I know the struggle all too well. So, why is overcoming a lack of consistency such a big deal when it comes to weight loss?
Imagine trying to fill a bucket with water, but you keep turning the faucet on and off. It would take forever, right? That’s exactly what happens when we’re not consistent with our healthy habits. Consistency is like the steady stream of water that fills the bucket—it’s the key to making real, lasting progress.
In this post, we’re going to investigate why we struggle with consistency and, more importantly, how to overcome those hurdles. We’ll talk about setting realistic goals, creating a routine that works for you, keeping a positive mindset, and finding joy in the journey. Plus, I’ll share some tips on staying accountable and celebrating those little victories along the way. By the end of this post, you’ll have a toolbox full of strategies to help you stay on track and reach your goals. Let’s get into ‘Overcoming a Lack of Consistency in Your Weight Loss Journey’!
Understanding the Root Cause of Inconsistency
It’s hard to stay consistent, isn’t it? Trust me, you’re not alone. Figuring out the reasons behind our inconsistency is like finding the missing pieces of a puzzle. Once we understand the “why,” we can start tackling it head-on.
Identifying the Barriers to Consistency
So, what exactly is holding us back? Here are some common culprits:
Lack of Motivation: There are days when hitting the gym feels impossible. Maybe it’s because we’re not seeing results as quickly as we’d like, or we’re just plain tired. I’ve been there, too—sometimes the sofa and another binge of Gilmore Girls is too hard to resist.
Unrealistic Goals: Setting the bar too high can be a setback. It’s great to aim high, but when our goals are too ambitious, they can feel overwhelming.
Lack of Time: Between work, family, and everything else life throws at us, finding time to work out or prepare healthy meals can seem impossible. I used to think I needed an hour-long gym session to make any difference, but that’s not true at all. And as a new mum, time is a valuable resource for me!
Not Enjoying the Process: If we dread our workouts or hate our meal plans, staying consistent is going to be tough. It’s hard to stick with something we don’t enjoy.
Here’s the thing: understanding these barriers is the first step to overcoming them. Once we know what’s tripping us up, we can start making changes that fit our lives better. And remember, it’s all about progress, not perfection.
Setting Realistic and Achievable Goals
Now that we’ve uncovered some of the common barriers to consistency, let’s talk about one of the most important steps: setting goals that we can achieve.
Overcoming a Lack of Consistency with SMART Goals
Have you heard of SMART goals? It’s a simple yet powerful way to set goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Let’s break it down:
Specific: Your goals should be clear and specific. Instead of saying, “I want to lose weight,” try something like, “I want to lose 10 pounds in the next three months.” See the difference? It’s much easier to work towards a specific target.
Measurable: How will you track your progress? Whether it’s using a journal, an app, or taking weekly photos, having a way to measure your progress helps keep you motivated. It’s like checking things off a to-do list—so satisfying! And it allows you to set celebration markers and reward yourself – win-win!
Achievable: Be realistic about what you can achieve. If you set goals that are too high, you’re setting yourself up for disappointment. Start small and build from there. Losing 1-2 pounds a week is a healthy and achievable goal. Losing 10 pounds a week isn’t!
Relevant: Your goals should matter to you and fit into your life. If running isn’t your thing, don’t set a goal to run a marathon. Find what you enjoy and set goals around that.
Time-bound: Give yourself a deadline. It creates a sense of urgency and helps you stay focused.
Here’s an example of a SMART goal: “I will work out for 30 minutes, five days a week, for the next month.” It’s specific (30 minutes of exercise), measurable (five days a week), achievable (fits into your schedule), relevant (aligned with your weight loss goal), and time-bound (next month).
Alright, now that we’ve got some SMART goals set, it’s time to talk about routines. A solid routine can be your best friend on this journey. It’s all about finding what works for you and making it stick.
Creating a Routine to Overcome a Lack of Consistency
Building a routine isn’t just about scheduling workouts—it’s about creating a lifestyle that supports your goals. Here’s how to get started:
Start Small: Don’t overwhelm yourself by trying to change everything at once. Pick one or two habits to focus on first. For example, start with a morning walk or prepping your meals for the week. Once these become second nature, add in more habits.
Consistency Over Intensity: It’s better to have shorter, more frequent sessions than to go all out once in a while. For instance, a 20-minute workout every day is more sustainable than a two-hour session once a week. Consistency is what keeps the momentum going.
Find Your Best Time: Figure out when you have the most energy and free time. Are you a morning person, or do you have more energy after work? Schedule your workouts and meal prep sessions for those times. For me, mornings work best because it sets a positive tone for the rest of the day.
Plan Ahead: Take some time each week to plan your meals and workouts. Having a plan removes the guesswork and makes it easier to stick to your routine.
Be Flexible: Life happens, and sometimes you’ll miss a workout or indulge in a treat. And that’s okay! Being flexible and forgiving yourself is crucial. Just get back on track as soon as you can. Remember, it’s about progress, not perfection.
The Role of Mindset and Mindfulness
Now that we’ve got a solid routine going, let’s cover something equally important: your mindset. Believe me, having the right mindset makes all the difference in staying consistent and achieving your goals.
Let’s explore how having the right mindset, specifically focusing on identity, action, and growth, can help you overcome the lack of consistency.
Mindset Changes to Overcome a Lack of Consistency
Embracing Your Identity: Start by seeing yourself as someone who is consistent and committed to your health goals. This is about shifting your identity to align with your aspirations. Instead of saying, “I want to lose weight,” say, “I am a healthy and active person.” This subtle shift in identity can influence your daily decisions and actions. This is part of a “Be, Do, Have” mindset and I cover this in a lot more detail in this post ‘Achieve Breakthrough Results With The “Be, Do, Have” Mindset’.
Taking Action: Once you’ve embraced this new identity, it’s time to take consistent actions that align with it. Here’s where a growth mindset comes in. I first heard about the concept of a growth mindset in the book ‘Mindset’ by Carol Dweck.
A growth mindset means believing that you can develop your abilities through dedication and hard work. As opposed to having a fixed mindset, which is when you believe your abilities and fitness levels are set in stone – covered in a lot more detail in my post ‘Examples Of A Fixed Mindset: Break Free From Fear Of Failure!‘. Focus on the process rather than the outcome. Celebrate the small wins and learn from setbacks. Every workout, every healthy meal, every positive choice is a step in the right direction.
Embracing Challenges: A growth mindset also means seeing challenges as opportunities to grow rather than obstacles. When you face a setback, ask yourself, “What can I learn from this?” This perspective turns failures into valuable lessons and keeps you moving forward.
Finding Joy in the Process
Alright, we’ve got the mindset and routine down, but let’s be real: if you don’t enjoy the journey, staying consistent will feel like a chore. Finding joy in the process is essential to overcoming the lack of consistency. So, how can we make this journey fun and enjoyable?
Joyful Movement: Overcoming a Lack of Consistency Through Fun
Explore Different Activities: Not a fan of the treadmill? No problem! There are countless ways to stay active that don’t involve traditional gym workouts. Try dancing, hiking, swimming, or even joining a local sports team. The key is to find something you genuinely enjoy.
Mix It Up: Variety is the spice of life, right? Keep things interesting by mixing up your workouts. This not only prevents boredom but also challenges your body in new ways, helping you avoid plateaus.
Incorporate Music and Podcasts: Music has a magical way of boosting our mood and energy levels. Create a playlist of your favourite upbeat songs or listen to an engaging podcast while you work out. This can make the time fly by and make exercise feel less like a task.
Set Fun Challenges: Setting small, fun challenges for yourself can keep things interesting. Whether it’s aiming to beat your personal best or taking part in a fitness challenge, these little goals can add excitement to your routine.
Celebrate Non-Scale Victories: It’s easy to get caught up in the numbers on the scale, but there are so many other victories to celebrate. Notice how your clothes fit better, how much stronger you feel, or how your energy levels have increased. See my post ‘Non-Scale Victories: The Hidden Wins That Matter Most‘ for a complete guide on using non-scale victories for motivation!
Finding joy in the process makes the journey to your goals more enjoyable and sustainable. When you love what you’re doing, staying consistent becomes much easier.
We’ve covered a lot so far—mindset, routines, and finding joy in the process. But there’s another crucial piece to the consistency puzzle: accountability. Having a strong support system can make all the difference in staying on track and motivated.
Leveraging Accountability to Overcome a Lack of Consistency
Find an Accountability Partner: Having someone to share your journey with can be incredibly motivating. An accountability partner can be a friend, family member, or even an online community. The key is to find someone who understands your goals and is committed to helping you achieve them.
Join a Community: Whether it’s a local fitness class, an online forum, or a social media group, being part of a community can provide a huge boost. You’ll find people who are on similar journeys, and their support and advice can be invaluable.
Use Technology to Stay Accountable: There are countless apps and tools designed to help you stay on track. From fitness trackers to meal planning apps, these tools can provide reminders, track your progress, and even connect you with others.
Set Up Regular Check-Ins: Schedule regular check-ins with your accountability partner or group. This could be a weekly phone call, a monthly meet-up, or a daily WhatsApp message. Regular check-ins help you stay focused and provide opportunities to celebrate progress and address challenges.
Accountability and support systems create a network of encouragement, motivation, and shared experiences. They remind you that you’re not alone on this journey, making it easier to stay consistent and committed to your goals.
Tracking Progress and Celebrating Milestones
Alright, we’ve got our support systems in place, but how do we keep the momentum going? Tracking your progress and celebrating milestones is something I recommend to everyone. Your brain has a way of recognising rewards and associating them with habits, creating a positive association with that habit and making you more likely to continue with it.
Overcoming a Lack of Consistency by Celebrating Small Wins
Track Your Progress: Keeping a record of your journey helps you see how far you’ve come and stay motivated. There are various ways to track your progress, so find what works best for you.
Journaling: Write down your daily workouts, meals, and how you feel. This can help you identify patterns and make adjustments as needed.
Apps and Tools: Use fitness and nutrition apps to log your activities and meals. These apps often come with charts and graphs that visually show your progress.
Set and Celebrate Milestones: Breaking down your larger goals into smaller milestones makes them more manageable and gives you more opportunities to celebrate. Each milestone reached is a step closer to your ultimate goal.
Short-Term Milestones: These could be weekly or monthly goals, like working out three times a week or trying a new healthy recipe.
Long-Term Milestones: These are bigger goals, like losing a certain amount of weight or running a 5K.
Example: Celebrate completing 3 months of consistent workouts with a reward that aligns with your goals, like a new pair of running shoes or a day off to relax.
Celebrate Non-Scale Victories: I know I’ve already briefly covered this but Non-Scale Victories are so important for your motivation. Non-scale victories (NSVs) can be just as, if not more, rewarding as losing weight. These include things like fitting into old clothes, having more energy, or feeling more confident.
By tracking your progress and celebrating your milestones, you’ll stay motivated and inspired to keep moving forward. It’s all about recognising your hard work and enjoying the journey.
Overcoming Setbacks and Staying Resilient
Alright, we’ve got our goals, routines, mindset, and celebrations in place. But let’s be real: setbacks are inevitable. The key to success is not avoiding them but learning how to overcome them and stay resilient.
Anticipate Setbacks: First things first, know that setbacks are a normal part of any journey. By anticipating them, you can prepare yourself mentally and have a plan in place to deal with them.
Learn from Challenges: Each setback is an opportunity to learn. Instead of seeing it as a failure, ask yourself what you can learn from the situation. What can you do differently next time?
Stay Flexible: Flexibility is key to staying consistent. Life is unpredictable, and sometimes your plan needs to change. Be willing to adapt your routine as needed.
Practice Self-Compassion: Be kind to yourself. Everyone makes mistakes and has off days. What’s important is how you respond. Instead of beating yourself up, show yourself some compassion and get back on track.
Reconnect with Your Why: When things get tough, reconnect with your reasons for starting this journey. Reminding yourself of your “why” can reignite your motivation and help you push through tough times. See my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ for more on finding your “why” and what motivates you.
Seek Support: Don’t be afraid to lean on your support system. Whether it’s talking to a friend, joining a support group, or seeking professional advice, getting help can provide new perspectives and renewed motivation.
Celebrate Resilience: Recognise and celebrate your ability to bounce back. Each time you overcome a setback, you’re building resilience and getting stronger.
Overcoming a Lack of Consistency: Conclusion
From understanding the root causes of inconsistency to setting achievable goals, building a sustainable routine, fostering a positive mindset, finding joy in the process, leveraging accountability, celebrating milestones, and building resilience—each step is crucial in overcoming the lack of consistency in your weight loss journey.
Recap of Key Points
Understanding the Root Cause: Identify what’s holding you back—whether it’s lack of motivation, unrealistic goals, or not enjoying the process.
Setting Realistic Goals: Use the SMART criteria to set specific, measurable, achievable, relevant, and time-bound goals that keep you on track.
Building a Routine: Start small, stay consistent, and find the best times for your activities. Flexibility and variety keep your routine engaging.
Mindset and Mindfulness: Embrace a positive and growth-oriented mindset. Practice mindfulness techniques to stay present and focused.
Finding Joy: Explore different activities, mix up your routine, and celebrate non-scale victories. Make the journey enjoyable and fun.
Accountability and Support: Find an accountability partner or join a community. Use technology to track progress and stay motivated.
Tracking and Celebrating: Regularly track your progress, set milestones, and celebrate every win, big or small.
Overcoming Setbacks: Anticipate challenges, learn from them, stay flexible, practice self-compassion, and always reconnect with your “why.”
I’d love to hear about your experiences with overcoming a lack of consistency. Leave a comment below and let’s start a conversation! And I would love for you to sign up for my newsletter for more tips, inspiration and exclusive access to my FREE resource library, which includes ebooks, trackers and tools to help you.
Remember, every small step counts, and together, we can achieve our goals. Here’s to a healthier, happier you!
Right, let’s talk about unrealistic expectations. You know, those moments when you get a surge of motivation and suddenly decide you’re going to overhaul your entire life overnight? You’re meal-prepping like a pro, training like an Olympian, and vowing to never touch sugar again. Fast forward a couple of weeks—you’re exhausted, overwhelmed, and somehow face-first in a takeaway you swore you’d never eat again. Sound familiar?
We’ve all been there. The thrill of setting a massive goal is intoxicating. It makes you feel like you’ve got your life together before you’ve even done anything. But when those goals are too ambitious—when they don’t fit into your actual life—things can spiral quickly.
So, let’s get real about why unrealistic goals can do more harm than good, how to spot them before they derail you, and how to set goals that actually work.
So, why do we fall into this trap of setting the most outrageous goals known to mankind?
The Desire for Fast Results
You see someone on social media who dropped three dress sizes in a month, and suddenly, you’re convinced you should be able to do the same. The problem? You’re seeing their highlight reel, not the reality behind it.
Social Media and Comparison Culture
Scrolling through Instagram, it feels like everyone is smashing their goals effortlessly. The before-and-after pictures, the success stories—it’s easy to feel like you’re falling behind. But here’s the thing: people don’t post the struggle, the setbacks, or the days they wanted to quit.
Societal Pressure and Unrealistic Standards
From diet culture to fitness trends, we’re constantly bombarded with ridiculous expectations. “Lose 10 pounds in 10 days,” “Get abs in a week,” “Completely change your life in 30 days.” It’s no wonder we think we should be achieving superhuman results overnight.
The Thrill of Something New
I’ll be honest—as someone with ADHD, I live for novelty. Nothing excites me more than a fresh start, a brand-new challenge, and that dopamine hit of setting a huge goal. But the problem? That initial excitement fades, and I’m left with something totally unrealistic that I can’t sustain.
The truth is, ambition is great, but when it’s not backed by reality, it sets us up for failure.
The Downside of Unrealistic Goals
Big, unrealistic goals don’t just make things harder—they can actively work against you. Here’s how:
1. Emotional Burnout and Frustration
Setting unrealistic goals means you’re more likely to fall short. And every time that happens, it chips away at your confidence. Instead of seeing progress, you see failure—and that is a one-way ticket to feeling demotivated.
2. Physical Burnout and Injury
Decided to go from zero to working out seven days a week? Your body is not going to thank you for that. Overtraining leads to exhaustion, injuries, and—you guessed it—giving up entirely because your body physically can’t keep up.
3. The All-or-Nothing Trap
Ever had that moment where you slip up, eat something “off-plan,” and think, “Well, I’ve ruined it now, may as well go all out”? That’s all-or-nothing thinking, and it’s one of the biggest reasons people struggle to stay consistent.
4. Loss of Enjoyment
When everything is about results, you forget to enjoy the process. Exercise becomes punishment, food becomes something to control, and before you know it, you’re miserable.
5. Hit to Self-Esteem
Consistently failing at unrealistic goals can start to make you doubt yourself altogether. You begin to think you’re the problem, when in reality, the problem was the goal itself.
If any of this sounds familiar, don’t panic—we’re going to fix it.
How to Spot Unrealistic Expectations Before They Wreck Your Motivation
Not sure if your goal is ambitious or just plain unrealistic? Ask yourself these questions:
Does this goal fit into my current lifestyle, or am I trying to change everything overnight?
Have I got a realistic plan, or am I just hoping for the best?
Is this goal based on my own needs, or am I trying to copy what someone else is doing?
Do I feel excited and challenged, or completely overwhelmed?
Am I listening to my body and mind, or am I ignoring the warning signs?
If your goal feels impossible, miserable, or like something you “have to do” rather than something you genuinely want—it’s time to rethink it.
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How to Set Goals That Actually Work
Instead of setting yourself up for failure, here’s how to set goals that push you without breaking you.
1. Use the IMPACT Goal Framework
IMPACT goals are like SMART goals but with a purpose-driven twist. Here’s what makes them the best at combatting unrealistic expectations:
Intentional: Your goals are rooted in your bigger vision. Instead of saying “get fit,” try “build a consistent running routine to improve my overall health.”
Measurable: Track your progress with milestones like “run 5k three times a week” and celebrate each win!
Purposeful: Your goals should align with your values. So think about why they matter and what they’ll bring to your life.
Achievable: Stretch yourself but keep it realistic. Growth happens when you challenge yourself without burning out.
Challenging: Push beyond your comfort zone. A goal worth chasing should excite and scare you a little.
Timely: Set a clear deadline to stay focused and create momentum.
2. Start Small and Build Up
Instead of “I’m going to exercise every single day,” start with “I’m going to work out three times a week.” Small, manageable goals build momentum without leading to burnout.
3. Focus on Consistency Over Perfection
It’s better to be 80 percent consistent for months than 100 percent perfect for a week before quitting. The people who succeed are not perfect—they are just consistent.
4. Be Flexible and Adjust as Needed
Life happens. Sometimes goals need tweaking, and that’s okay. Adjusting your plan doesn’t mean failure—it means you’re being smart about what works for you.
Mindset Hacks for Weight Loss Success: Must-Read Posts
Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Here’s the bottom line: unrealistic expectations don’t make you more dedicated, they just make you more likely to quit.
If you want real, lasting change, focus on:
Setting goals that push you without overwhelming you
Enjoying the process, not just chasing the result
Being consistent rather than perfect
Because at the end of the day, success isn’t about who can go the hardest for the shortest time—it’s about who can keep going even when things aren’t perfect.
Now, tell me—what goal are you setting for yourself, and how are you making sure it’s realistic? Let’s hear it.
Hey there! Welcome, or welcome back! I hope you’re doing well. Today, I want to talk about something that’s all too common on a weight loss journey: Not losing weight despite a calorie deficit.
Have you ever found yourself eating right, counting calories non-stop, and yet, the scale refuses to budge? It’s really annoying, right? You’re doing everything by the book, sticking to your calorie deficit, and still not seeing the results you hoped for.
Well, you’re not alone. A lot of people face this challenge, and it’s more common than you might think. But don’t worry—there’s hope!
In this post, we’ll have a look into some possible reasons why the weight isn’t coming off despite your efforts, and what you can do about it.
Possible Reasons for the Weight Loss Stall
If you’re not losing weight despite a calorie deficit, the chances are…you’re probably not actually in a deficit. It’s easy to miscalculate and overlook certain factors that can throw off your calculations. Some common reasons for this and possible other causes are:
1. Hidden Calories
Let’s start with the sneaky culprits: hidden calories. It’s easy to overlook those small snacks or beverages that we consume throughout the day—a handful of nuts here, a latte there, or a bite of your friend’s dessert.
As an advocate for a small calorie deficit, a few sneaky snacks here and there can quickly add up and sabotage your calorie deficit without you even realising it. (Kline & Pedersen, 2010).
Tips to Accurately Track Food Intake
Keep a Food Diary: Write down everything you eat and drink, no matter how small. This helps identify patterns and hidden calories.
Use a Food Scale: Measuring your food can be eye-opening. Portion sizes can be tricky, and what looks like a small portion can actually be quite calorie-dense.
Drinks Count Too: Don’t forget to track liquid calories. Sodas, juices, and even some coffee drinks can be surprisingly high in calories.
Our bodies are incredibly adaptive and smart, sometimes to our frustration. When you reduce your calorie intake, your body might respond by slowing down your metabolism to conserve energy.
Energy Conservation: Your body might burn fewer calories at rest, making it harder to maintain a calorie deficit.
Plateau Effect: You might hit a weight loss plateau where your progress stalls despite sticking to your diet.
To counteract this, consider slightly increasing your calorie intake for a short period and include strength training in your routine to build muscle.
3. Inaccurate Tracking
Even the best calorie-counting apps and food labels can have discrepancies. This can lead to unintentional overeating or underestimating your calorie intake. (Del Corral et al., 2009)
Tips for Accurate Tracking
Double-Check Measurements: Ensure that you’re accurately measuring portions. A tablespoon of peanut butter, for example, can easily turn into two if you’re not careful.
Cross-Reference Data: Use multiple sources to verify calorie counts. Sometimes, different apps or websites have varying data for the same foods.
Use a Food Scale: This is especially important for calorie-dense foods. Weighing your food gives you a more precise measure than eyeballing portions.
If you’re tired of swinging between restriction and overeating, there’s a way out. My post on Weight Loss Psychology 101: How to Break the Binge-Restrict Cycle for Good dives into the mindset shifts needed to create a balanced, sustainable approach to food. No more yo-yo dieting—just simple, realistic tips for lasting results!
4. Muscle Gain vs. Fat Loss
Another reason you’re not losing weight despite a calorie deficit? Because you’re gaining muscle!
It’s essential to remember that losing weight and losing fat isn’t always the same thing. If you’ve been incorporating strength training into your routine, you might be gaining muscle, which is a good thing! (Redman et al., 2007)
Understanding the Difference
Muscle is Denser Than Fat: Muscle takes up less space than fat, so even if the scale isn’t moving much, you might be losing inches and looking leaner.
Focus on Body Composition: Pay attention to how your clothes fit and consider taking body measurements. These can be better indicators of progress than the scale alone.
5. Stress and Sleep
Stress and lack of sleep can wreak havoc on your weight. When you’re stressed, your body produces cortisol, a hormone that can lead to weight gain, especially around your abdomen.
Similarly, not getting enough sleep can affect your hunger hormones, making you feel hungrier and less satisfied after meals. (Deighton et al., 2014)
Tips for Managing Stress and Improving Sleep
Stress Management: Try including relaxation techniques like deep breathing, meditation, or yoga into your daily routine.
Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Create a calming bedtime routine, keep your bedroom cool and dark, and avoid screens before bed.
6. Medical Conditions
Lastly, it’s important to acknowledge that certain medical conditions can impact weight loss. Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can make it more challenging to lose weight, even with a calorie deficit.
Consult with a Healthcare Professional
Get a Check-Up: If you suspect a medical condition might be affecting your weight loss, schedule an appointment with your doctor.
Follow Professional Advice: Your healthcare provider can offer guidance tailored to your specific needs and may recommend treatments or lifestyle adjustments to help manage your condition.
Practical Tips and Solutions
Revamp Your Routine
Incorporate Different Exercises: Try adding a variety of workouts to your routine. If you’ve been focusing mainly on cardio, include strength training, HIIT (High-Intensity Interval Training), or even activities like yoga or pilates.
Change the Intensity: Increase the intensity or duration of your workouts gradually. For instance, add a few more minutes to your run or use heavier weights during strength training.
Consistency is Key: Stick to your new routine consistently. Remember, changes won’t happen overnight, but persistence pays off.
Be Patient: Understand that your body needs time to adjust and respond to new workouts. Trust the process and stay committed.
Mindful Eating
Eating mindfully can be a game-changer in managing your calorie intake and avoiding overeating. It’s about being present and fully enjoying your meals, which can help you know when you’re truly full.
Tips for Mindful Eating
Slow Down: Take your time to chew and savour each bite. This not only aids digestion but also gives your brain time to register that you’re full.
Eliminate Distractions: Avoid eating while watching TV or working. Focus solely on your meal to better appreciate the flavours and textures.
Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, not stuffed.
Enjoy the Experience: Make mealtimes enjoyable by creating a pleasant environment. Set the table nicely and sit down to eat, even if it’s just a snack.
Stay Hydrated
Hydration plays a big role in overall health and weight management. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.
Tips to Stay Hydrated
Drink Plenty of Water: Aim for at least 8 glasses (64 ounces) of water a day. Your needs might vary based on activity level, climate, and individual health.
Carry a Water Bottle: Keep a reusable water bottle with you throughout the day to remind yourself to drink regularly.
Infuse Your Water: If plain water is too boring, add some squash to make it more appealing.
Drink Before Meals: Drinking a glass of water before meals can help you feel fuller and prevent overeating.
Staying Positive and Motivated
Celebrate Non-Scale Victories
When the scale isn’t moving, it’s easy to feel discouraged. However, weight is just one measure of progress. There are so many other victories worth celebrating on your journey to better health.
Focus on Other Signs of Progress
Clothes Fitting Better: Notice how your clothes fit. Sometimes, even if the scale doesn’t show a drop, your body composition might be changing, and your clothes start to feel looser.
Increased Energy Levels: Pay attention to how you feel throughout the day. Are you more energetic and less sluggish? That’s a big win!
Improved Fitness: Celebrate improvements in your fitness level. Maybe you can run longer, lift heavier weights, or recover faster from workouts.
Better Mood and Mental Health: Exercise and a healthy diet can significantly boost your mood and mental health. Feeling happier and more balanced is a fantastic non-scale victory.
I hit a few plateaus during my fitness journey. It was always incredibly frustrating, and I would begin to doubt myself. So I would try to focus on how much fitter I was getting, or stronger.
These small wins kept me motivated and reminded me that progress isn’t always reflected on the scale.
Building a Support System
Having a strong support system can make a world of difference when you’re striving to reach your health goals. Surrounding yourself with supportive friends, family, or even online communities can give you encouragement, accountability, and motivation.
Tips for Building a Support System
Lean on Friends and Family: Share your goals with your family and friends. Let them know how they can support you, whether it’s joining you for a workout, encouraging healthy eating, or simply being a positive voice.
Join Groups or Forums: There are many online communities where people share their weight loss journeys, offer tips, and encourage. Platforms like Reddit, Facebook groups, or fitness apps have supportive forums where you can connect with others facing similar challenges.
Find a Workout Buddy: Having someone to exercise with can make your workouts more enjoyable and keep you accountable. Plus, it’s a great way to bond and share progress.
Consider Professional Support: If you feel stuck, seeking help from a nutritionist, personal trainer, or therapist can provide personalized guidance and support tailored to your needs.
Not Losing Weight Despite a Calorie Deficit: Conclusion
There are a number of reasons why you’re not losing weight despite a calorie deficit. It’s essential to know that everyone’s weight loss journey is unique.
What works for one person might not work for another, and that’s perfectly okay! Patience is key. Celebrate every small victory, stay consistent with your efforts, and don’t be too hard on yourself.
Believe in your progress and keep moving forward. Every step you take is a step closer to your goals. Stay positive, stay motivated, and remember—you’ve got this!
I’d love to hear from you! Share your experiences, tips, and challenges in the comments below. Do you have any specific concerns or need further advice? Don’t hesitate to ask—I’m here to help.
If you enjoyed this post and want more tips and support on your journey, make sure to subscribe to the blog. Together, we can achieve our health goals and support each other along the way. Let’s keep going strong!
Feeling drained before, during, or after workouts? Losing motivation to hit the gym or go for a run? These are all signs that you might be experiencing workout burnout. Finding joy and balance in our exercise routines is essential for our overall well-being. In this post, I want to talk about what workout burnout looks like, what causes it, and most importantly, how to overcome it. As well as how important it is to find an exercise you enjoy and provide tips for finding balance and kickstarting or reigniting your love for movement.
Workout burnout isn’t just feeling tired after an intense session—it’s a state where exercise becomes a burden rather than a source of energy and joy. It’s when the passion for fitness fizzles out, and the gym feels more like a chore.
It doesn’t happen out of nowhere. It often stems from overtraining, pushing yourself too hard without enough rest, or sticking to the same routine for too long.
Common Signs of Workout Burnout
Constant fatigue and lack of energy, even after resting
Less or no motivation to exercise or reluctance to engage in workouts
Feeling irritable, moody, or easily frustrated during or after exercise
Experiencing frequent muscle soreness or lingering pain that doesn’t improve with rest
Plateauing or regressing in fitness progress even with consistent training
Difficulty concentrating or experiencing brain fog during workouts
Developing negative attitudes or thoughts towards exercise, like feeling overwhelmed or disinterested
Experiencing disruptions in sleep patterns or insomnia related to exercise stress
Loss of enjoyment or fulfilment in activities that you used to enjoy
The consequences of workout burnout go further than just exercise performance, affecting many different parts of your health and well-being. Physically, it can lead to injuries. Mentally, it can contribute towards anxiety and depression*.
*It is important to seek help if you’re struggling mentally for any reason.
When exercise feels like a fun experience rather than a chore, motivation comes naturally. You’re more likely to stick to your routine when you genuinely enjoy it. Joy fuels consistency, turning exercise into a habit rather than a task to check off your list.
Enjoyable exercise releases endorphins, the body’s natural mood boosters, leaving you feeling happier and more content. It also creates a more positive mindset, reducing stress and anxiety levels while potentially improving your self-esteem and confidence.
Joy in exercise varies from person to person. For some, it might be a dance class, while for others, it could be hiking in nature or playing a sport. Anything that brings a smile to your face and makes you forget you’re working out counts as a joyful activity. Experiment with different forms of exercise until you find what makes you eager and happy to move.
Keep your workouts exciting and engaging by mixing things up. Try new activities, vary your intensity, and explore different environments. Cross-training not only prevents boredom but also prevents overuse injuries by giving specific muscle groups a break.
Set Realistic Goals
Setting lofty goals can be motivating, but they can also set you up for disappointment and burnout if you’re too ambitious. Break your long-term goals into smaller, achievable milestones. Celebrate your progress along the way, and adjust your goals as needed based on your changing fitness level and priorities.
Practice Mindfulness and Listen to Your Body
Tune in to your body’s signals. Learn to tell the difference between the discomfort of pushing your limits and the pain of overexertion. Incorporate mindfulness techniques like deep breathing and body scans into your workouts to stay present and aware of how your body is responding.
Incorporate Rest and Recovery Days
Rest days are just as important as workout days. They give your body a chance to repair and rebuild, preventing burnout and injuries. Try more restorative activities like yoga, gentle stretching, or slower-paced walks on your rest days to support recovery without being sedentary (Although we all need a nice lazy day here and there!)
Seek Social Support
Surround yourself with supportive friends, family members, or workout buddies who share your fitness goals. Not only does exercising with others make workouts more enjoyable, but other people may notice if you’re pushing yourself too much.
Avoid the temptation to push yourself to the limit every time you exercise. Instead, aim for a balance between challenging workouts and getting enough rest. Alternate between high-intensity sessions and lower-intensity activities to prevent burnout and allow your body to recover properly.
Try to avoid doing the same routine day in and day out. A consistent routine is needed to progress towards goals, but it doesn’t have to be static. Mix things up by adding a variety of workouts into your schedule that align with your goal. Include cardio exercises, strength training, flexibility work, and activities you enjoy.
Listen to your body’s cues and rest when you need to. Schedule regular breaks throughout your week to give your muscles and mind a chance to recharge. Whether it’s a rest day or a light active recovery session, make time for rejuvenation to prevent fatigue and keep your energy levels high.
Shift your focus from the end result to the journey itself. Instead of only focusing on achieving specific outcomes like weight loss or muscle gain, set process-oriented goals that highlight the actions and habits that lead to success. Celebrate the small victories along the way, like completing a challenge or mastering a new exercise technique.
Workout Burnout: Quick Summary
Recognising signs of workout burnout: persistent fatigue, lack of motivation, irritability, muscle soreness, plateauing progress, concentration difficulties, negative attitudes towards exercise, sleep disturbances, and loss of enjoyment in activities.
Causes of burnout: overtraining, lack of rest, repetitive routines.
Importance of joy in exercise: enhances motivation, releases endorphins, reduces stress and anxiety.
Strategies to avoid burnout: diversify your routine, set realistic goals, practice mindfulness, incorporate rest and recovery days, and seek social support.
Finding balance in your exercise routine: prioritize variety, balance intensity and rest, focus on process goals, and celebrate progress.
Conclusion: Exercise should be enjoyable and not a source of stress. By recognizing signs of burnout and implementing strategies to prevent it, you can sustain a lifelong commitment to fitness and well-being.
Actions to Take and Habits to Change
Pay attention to signs of workout burnout, like fatigue, lack of motivation, and irritability.
Switch up your exercise routine to keep it engaging and prevent boredom.
Set realistic goals and celebrate small victories along the way.
Practice mindfulness during workouts and listen to your body’s signals.
Incorporate rest and recovery days into your schedule to prevent overtraining.
Seek support by exercising with friends or joining group activities.
Prioritise joy in exercise by choosing activities that make you feel good.
Focus on the process of exercise rather than just the outcomes.
Find balance by alternating between challenging workouts and restorative activities.
Celebrate your progress and achievements to stay motivated and positive.
Workout Burnout: Conclusion
Exercise should be a source of joy, not a source of stress. Whether it’s a gym session, going for a run, or trying out a new class, let your workouts fuel your body and uplift you. Enjoy the journey, celebrate your achievements, and remember that the most important thing is to move your body in a way that feels good for you. By using some of the tips in this post, you can prevent burnout and sustain a lifelong commitment to fitness.
As the world of health and fitness continues to grow, many of us feel overwhelmed when it comes to figuring out what works for us and what doesn’t. It’s easy to get stuck in a cycle of yo-yo dieting, where you make great progress for a short period of time, only to crash and burn once you lose motivation. But what if you could break the cycle and find a sustainable and realistic way to reach your weight loss goals?
A fad diet is typically a diet that encourages fast weight loss, with little regard to health or long term sustainability and are often lacking in essential nutrients we need. These diets often promise unrealistic results, with little evidence to backup claims.
While you may lose a significant amount of weight while doing a particular diet, these diets often do more harm than good, as they can lead to nutrient deficiencies and can risk long-term metabolic damage. The results are often short-lived as you will have to eventually stop the diet, leading to a dangerous lose-gain-lose-gain cycle (yo-yo).
For these reasons, quick-fix diets should always be approached with caution and a healthy dose of scepticism. The best way to lose weight and keep it off permanently is to create a healthy diet and lifestyle that is tailored to individual needs and preferences, and can be sustainably maintained over time.
Moving Away from All or Nothing Thinking
This is essentially what yo-yo dieting is. An all-or-nothing approach keeps you trapped in a cycle of either being “perfect” on your chosen diet or “going off the rails” and binging all those foods you’ve been missing out on – with the promise that you will start again next week/month.
To ditch the all-or-nothing approach, focus on minor yet impactful changes. Incorporating more nutritious and filling foods into your diet, staying hydrated, and finding enjoyable ways to exercise can significantly contribute to your goals over time. Please don’t concern yourself with perfection; instead, celebrate every accomplishment, regardless of how small they might seem. Remember, progress is progress, and it is worthwhile, no matter how insignificant it may appear.
The key here is setting achievable goals and realistic time-frames. Instead of attempting to lose a significant amount of weight rapidly, take your time and aim for gradual progress. Permit yourself to indulge occasionally while prioritizing self-care. Punishing yourself for slip-ups or depriving yourself of the things you enjoy only leads to negative consequences. So, be gentle with yourself and keep in mind that it’s about progress, not perfection!
Establishing Healthy Habits that Support Weight Loss
By practising positive habits, we can become better versions of ourselves and achieve our goals. On the other hand, negative habits can hold us back and hinder our progress. Therefore, it’s important to be mindful of our habits and strive to make them align with our goals.
By introducing small positive habits to our routines slowly and sustainably, we can avoid being in the ‘All-or-nothing’ mindset that often leads us into a yo-yo dieting cycle.
Remember to be patient and kind to yourself throughout this process. It’s okay if you experience setbacks or struggle to make progress at times. The important thing is to keep moving forward and stay committed to your goal. With dedication and persistence, you can create positive habits that will help you achieve your aspirations.
As with any habit, the ability to sustain it comes from practice and a clear understanding of why it’s important to keep going. Each choice you make, every movement and action you take, is a building block added to the life you’re creating for yourself. Every step is a part of the journey. So, make sure that the habits you cultivate are ones that will bring you closer to your goal.
NEAT stands for Non-Exercise Activity Thermogenesis, it is the energy that we use in daily life just moving around and living our lives i.e. walking up the stairs, doing housework, playing with pets or children etc.
NEAT makes up part of our TDEE (Total Daily Energy Expenditure) and can make up around 15 to 30 percent of the calories we burn each day and actually has a greater impact on calorie burning than traditional exercise.
Working out can certainly help burn calories and improve overall health, but it typically requires a more concentrated effort and a specific amount of time set aside for exercise. Incorporating more NEAT into our daily routines, such as taking the stairs instead of the elevator or standing up during phone calls, can be a simple yet effective way to increase calorie burning and improve overall health.
Eating for Fullness & Mindful Eating
Learning which foods promote satiety is a key step in stopping yo-yo dieting. Instead of thinking about how much you can’t eat, think about what foods you can add to your meals to keep you feeling fuller for longer. This usually includes foods that are whole or minimally processed, high fibre & high protein foods.
High-fibre foods that promote satiety include:
Fruits
Vegetables
Whole grains
Legumes.
Examples of high-protein foods include:
Lean meats
Fish
Poultry
Eggs
Tofu
Beans
Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.
It’s important to note that everyone’s body is different, and what works for one person may not work for another. Experimenting with different foods and finding what works best for you can be a helpful approach.
It’s also important to listen to your body and stop eating when you feel full, rather than continuing to eat until you’re uncomfortably full. By practising mindful eating, you can learn to recognise when you are full. Really pay attention to your meals and savour each bite, try to avoid watching TV or being on your phone while you’re eating as this can often lead you to overeat.
Taking the time to implement sustainable lifestyle changes allows us to create lasting habits that support our overall well-being. By focusing on factors like nutrition, exercise, and even sleep, we can make positive changes towards stopping yo-yo dieting forever.
A holistic approach to weight loss ensures that we are not just focused on short-term results, but are committed to making lasting improvements for a healthier life. Prioritizing lifestyle change is an investment in yourself that pays off in the long run.
Aim to make small, sustainable changes that you can maintain over time. This could mean incorporating more fruits and vegetables into your diet, or finding exercise that you enjoy. Remember, weight loss is not a one-size-fits-all solution. What works for someone else may not work for you. Listen to your body and do what feels right for you. And most importantly, be patient with yourself.
Changing habits and achieving weight loss takes time, but with consistency and determination, you can reach your goals.
Prioritising our health and well-being is essential for leading a fulfilling and joyful life. Hopefully, this post has highlighted the various aspects of health, fitness, weight loss, and lifestyle, and the importance of finding a balance that works for each individual.
Again, weight loss is a personal journey, and there is no one-size-fits-all solution. Each person’s body is unique, and what works for one may not work for another. It is essential to approach our health and weight loss goals with patience, self-compassion, and a focus on long-term sustainable habits rather than quick fixes.
Ultimately, the pursuit of health, fitness, weight loss, and lifestyle choices should be driven by a desire to live our best lives. By incorporating regular exercise, nutritious eating, and positive lifestyle habits, we can improve our physical and mental well-being, increase our energy levels, and enhance our overall quality of life.
So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!
Have you found yourself hitting a weight loss plateau? Finding that you have to keep reducing calories to continue losing weight? Then there’s a good chance that your metabolism has adapted to preserve your weight through metabolic adaptation. The good news is, there is a way to fix metabolic adaptation! In this post, I want to cover exactly what causes it, why it is essential to your health, and what to do about it when it negatively affects your weight loss goals.
What is Metabolic Adaptation?
Metabolic adaptation isn’t a bad thing. It’s the body’s way of maintaining energy balance in response to a prolonged change in calorie intake. Your body works hard to preserve your current weight, and when you reduce or increase the number of calories you eat over a longer period, eventually it will adapt to these changes so that you don’t gain excess weight, or lose it.
When you are trying to lose weight, you need to reduce your calorie intake over a longer period. At first, your body will respond by tapping into its stored energy reserves to compensate for the deficit (it will burn fat). But, as time goes on, your body recognizes this change and activates metabolic adaptation to maintain your weight.
If you’re stuck in a cycle of yo-yo dieting, your metabolism could be working against you. Learn how to stop it in my post on Yo-Yo Dieting.
The Step-by-Step Process
Change in Calorie Intake:
You make a consistent change in how much you eat, either by eating fewer or more calories.
Initial Weight Gain/Loss:
If you eat less, you might lose some weight initially. If you eat more, you could gain some.
Hormones Come into Play:
Hormones, like leptin and ghrelin, get involved. Leptin decreases when you lose weight, telling your body it’s using up energy. Ghrelin, the hunger hormone, may increase, making you feel hungrier. (Both my free Nutrition eBook and my Complete Weight Loss Guide cover Leptin & Ghrelin more).
Body Adjusts the Basics:
Your body adjusts its basic energy needs at rest (BMR) based on what it thinks is going on. If you’ve been eating less, it will slow things down to save energy.
Weight Plateau:
These changes can lead to a point where your weight stays the same, making it harder to lose more or gain more.
How Metabolic Adaptation Affects Your Weight Loss Journey
As discussed earlier, when you reduce your calorie intake, your body adapts by slowing down your metabolism. This means that you burn fewer calories than before, making it difficult to lose weight.
For example, let’s say your TDEE (Total daily energy expenditure) is currently 2200 calories a day. You cut this down to 1200 to reduce your calorie intake by 1000 a day (1200 always seems to be the number recommended on fitness apps!). You will initially lose weight, but over time your body reduces calories burned until it’s only burning 1200. This means you would have to eat even less than 1200 calories a day to lose weight. Which is even more unrealistic and potentially dangerous.
This is usually why people will regain weight after a strict diet. Because your body no longer burns 2200 calories a day, it burns 1200. See more common weight loss mistakes in my post 3 Mistakes To Avoid If You Want To Lose Weight.
Reverse DietingTo Fix Metabolic Adaptation
Reverse dieting is a structured and gradual approach to increasing calorie intake. The goal is to restore your metabolic rate and create a sustainable, healthy relationship with food. Instead of quickly returning to your maintenance or surplus calorie level, reverse dieting involves slowly increasing your calories over a set period.
By slowly adding calories back into your diet, you give your body the chance to adjust, without gaining weight (or with minimal weight gain). It may seem scary to increase your calorie intake when trying to lose weight, but it will make your weight loss journey a lot easier in the long run!
I have an entire free guide on Reverse Dieting as I found myself struggling with metabolic adaptation during my weight loss journey. I REALLY recommend downloading it! I’ve also explained it in detail in Reverse Dieting 101.
Prevention Is Better Than A Cure!
This post is about how to fix metabolic adaptation, but it’s always better to try and prevent it from happening. Or to take steps to stop it happening again.
Tips To Prevent Metabolic Adaptation
Don’t Crash Diet: Avoid extreme calorie cuts. Preferably you shouldn’t cut your calories by more than 500 a day. for help getting out of the restrictive diet mentality.
Take Breaks from Dieting: Increase your calorie intake to maintenance level every so often with short diet breaks.
Eat Enough Protein: Increase protein intake to help ensure your body is burning fat and not muscle. Muscle burns more calories than fat, so you want to keep it!
Include Strength Training: Along with increased protein, strength training helps build and maintain muscle.
When your metabolism slows down, it can be hard to lose fat without sacrificing muscle. I’ve shared some strategies in Burn Fat Not Muscle.
Conclusion
Metabolic adaptation, while a natural response to changes in calorie intake, can feel demotivating. No one likes to waste their efforts! But with the right strategies, it can be reversed.
I can’t overstate the importance of prevention! Avoiding crash diets, incorporating diet breaks, and focusing on protein intake and strength training, will save you a lot of struggles further down the line.
Whether you’re currently facing metabolic adaptation or looking to prevent it in the future, use the tips above and focus on a balanced approach to nutrition and exercise. You can not only fix metabolic adaptation but also develop a healthier and more joyful weight loss journey.
Have you experienced metabolic adaptation during your weight loss journey, or do you have additional tips to share? I’d love to hear from you in the comments below!
Are you struggling to lose weight despite your efforts? You’re not alone. Losing weight is not a walk in the park, and setbacks should be expected. The key is to learn from mistakes and not to be discouraged. In this post, I want to talk about 3 common weight loss mistakes beginners make that could be preventing you from reaching your weight loss goals, and more importantly, how to correct them. By understanding these mistakes and making the necessary changes, you can make sustainable changes to your lifestyle that will be the key to your long-term success.
There is a common misconception that cutting out fats entirely is the key to losing weight, but the truth is a bit more nuanced.
Fats have been unfairly demonized in the health and fitness space, and part of the reason is because of their calorie density. Unlike proteins and carbohydrates, which provide approximately 4 calories per gram, fats are more calorie-dense, having around 9 calories per gram. This higher caloric density has led to the misunderstanding (and marketing) that consuming fats automatically leads to weight gain.
While it’s true that fats are more concentrated in calories, it’s important to understand that not all calories are created equal. In reality, the type of calories we consume matters just as much as the total calorie count.
Fats And Satiety
Fats actually play an important role in promoting satiety, helping you feel full and satisfied after a meal. Whereas low-fat options*, marketed as healthier choices, can have a negative affect on satiety because of their sugar content. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings, by adding sugar.
Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.
The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety, which can make it more difficult for you to maintain a consistent and balanced eating pattern.
Including healthy fats in your weight loss journey is important for a lot of reasons, with satiety being a key factor for weight loss.
*Products where the fat has been removed or reduced, not naturally lower fat foods
Tips To Include More Healthy Fats Into Your Diet
Choose Whole Foods: Aim to eat whole, minimally processed foods. Avocados, nuts, seeds, and olives are all nutrient-rich sources of healthy fats.
Enjoy Full-Fat Dairy: When it comes to dairy, choose full-fat options like whole milk, Greek yogurt, and real cheese. These offer more satiety compared to their low-fat options.
Cook with Healthy Oils: Use healthy cooking oils like olive oil. It adds more flavour to meals and provides essential fatty acids. Just be cautious of how much you’re using.
Include Fatty Fish: Eat fatty fish, like salmon, mackerel, or sardines. These have a good amount of omega-3 fatty acids, which are great for both satiety and overall health.
Snack on Nuts and Seeds: Nuts and seeds, like almonds, walnuts, or sunflower seeds, are great to snack on. But be mindful of portion sizes as calories can quickly add up.
Avocado Additions: Add sliced avocados to salads, sandwiches, or as a topping for different meals. Avocados are a really satisfying source of monounsaturated fats.
Include Eggs: Eggs are a nutrient-dense food that contain healthy fats. Include whole eggs into your meals for more satiety.
Balanced Meals: Aim for balanced meals that include a combination of healthy fats, proteins, and complex carbohydrates. A good balance of macros contributes to sustained energy and satiety.
As mentioned in the previous section, not all calories are created equal. One big weight loss mistake beginners make is having a laser focus on calories—counting, restricting, and tracking everything. Weight loss, in theory, is simple – calories in vs calories out. As long as you eat fewer calories than you burn, you’ll lose weight – that’s a fact.
But having a solely calorie-centric approach has its limits. It overlooks the importance of the quality of the calories consumed. This again comes down to nutrient density and satiety.
If you look at a piece of fruit and a chocolate bar, they may have similar calorie content. But the fruit comes with the added benefit of fibre. Fibre increases the feeling of fullness in a few ways. First, it adds bulk to your food, making it physically more filling. Second, it slows down digestion, helping to regulate the release of glucose into the bloodstream and preventing sudden hunger. It also influences the hormones, leptin and ghrelin, which control appetite, telling your brain when you’ve had enough to eat.
So while a chocolate bar may have the same calorie content as an apple, they’re not the same. BUT if you’re craving a chocolate bar, you should have it! It’s important to find a balance and not completely cut-out foods you love.
80/20 Approach
When counting calories to lose weight, a great way to make sure you are eating a balanced and satiating diet is to use the 80/20 approach (Something I write about A LOT).
The 80/20 approach involves mindful, whole-food choices 80% of the time but allowing yourself the freedom to treat yourself to less nutrient-dense options the remaining 20% of the time.
By making 80% of your diet whole, nutrient-dense foods, you’re giving your body the fuel it craves. Foods, like fruits, veg, lean proteins, and whole grains, are packed with vitamins and minerals that keep you feeling full and satisfied. So, when you have the occasional treat during the remaining 20%, it becomes a joyful experience rather than a source of guilt. This balanced approach helps to build a positive and sustainable relationship with food, making your journey towards a healthier lifestyle more enjoyable.
3. Weighing Too Often Or Taking Too Many Progress Photos
It can be really tempting to check the scale or take progress photos frequently. But it’s important to remember that progress isn’t always linear, and tracking these things too often can leave you feeling demotivated.
The numbers on the scale fluctuate everyday, for a lot of different reasons including water retention, hormonal fluctuations, and even the time of day. Constantly weighing in can lead to you to feel extremely frustrated, especially when faced with natural weight fluctuations. Fluctuations are entirely normal and don’t reflect your true progress. Don’t let these day-to-day changes discourage you and undermine the positive efforts you are making!
Taking progress photos will actually show you a more accurate picture of your progress. But again, these shouldn’t be taken too often. The minute changes in photos are often so subtle and may not be noticeable on a day-to-day basis. Space out progress photos over longer intervals, every 4-6 weeks is ideal. This way, you’ll be able to see more significant changes, giving you a more positive outlook on your changes.
Other Ways To Measure Progress
Rather than fixating solely on weight or progress photos, think of some other ways to measure success in your journey. Improved energy levels, increased stamina, or achieving new fitness milestones are much more meaningful indicators of progress. Non-scale victories provide a more holistic and positive perspective on your journey.
Set Achievable Goals: Setting realistic and achievable goals is key to maintaining motivation on your weight loss journey. Break down your larger goal into smaller, more manageable milestones, and celebrate each small victory along the way!
Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied.
Stay Consistent, Be Patient: Consistency is key to long-term success. Be patient with the process, and focus on creating sustainable habits rather than seeking fast results.
Weight Loss Mistakes Beginners Make: Conclusion
Starting a weight loss journey is a step towards improving your overall well-being. As a beginner, it’s important to recognise that mistakes and setbacks are a natural part of the process. Instead of viewing setbacks as failures, think of them as learning opportunities. Learn from the challenges you encounter, adjust your approach, and continue moving forward with resilience.
Celebrate not just the scale victories but also the small achievements that contribute to your overall progress—improved energy, better fitness levels, and a positive mindset. Your journey is unique to you, and there’s no one-size-fits-all approach to weight loss. Embrace the process, stay consistent with healthy habits, and be patient with yourself.
I hope you enjoyed this post and found it informative. Share your thoughts, experiences, or any tips you have for a successful weight loss journey in the comments below!
Can you eat intuitively and lose weight? Many people will say the two can’t co-exist, and that the idea of intentional weight loss goes against intuitive eating. But this depends on how you view intuitive eating. Listening to your body and recognising hunger and satiety cues requires practice. As well as a good idea of the basics of nutrition for satiety. In this post, I want to cover ways you can incorporate mindful eating practices into your weight loss journey. Intuitive eating and weight gain don’t have to go hand-in-hand.
What Is Intuitive Eating?
Rejecting Diet Mentality
Listening to hunger and satiety cues
Eating what you want
A couple of years ago I stumbled across the term ‘Intuitive Eating’ from a podcast (I can’t remember the exact one) and thought I had found the thing for me. Intuitive eating seemed simple enough, stop dieting and eat what you want but pay close attention to your hunger and fullness cues. I bought several books on it and devoured all of them, but I soon realised something they all had in common – they all said thatyou need to stop trying to lose weight.
I didn’t agree with this, and I still don’t. Intentional weight loss has actually started to gain a bad rep over the last couple of years. It’s labelled as ‘disordered eating’ or ‘diet culture’. While I think these can be true to a certain extent, this is a huge generalisation and I don’t think it’s helpful to simply tell people to stop trying to lose weight. I also have this post on practicing body positivity while trying to lose weight that you may find helpful.
One book I read stated that you can eat whatever you want, and eventually, your body will stop craving all the “junk” or processed foods. You will start craving salads, and eventually, your weight will settle to where it’s meant to be – or something along those lines. But this didn’t make any sense to me in the slightest. I had been eating this way for years! Why wasn’t I now eating non-stop salads? Because it just wasn’t true. And I’ll explain more in later sections.
Allowing yourself to eat what you want can feel scary, but it doesn’t have to lead to weight gain. Learn more about giving yourself unconditional permission to eat in my post on Sustainable Weight Loss.
Diet Culture
I do think that there is harm in diet culture and there are a lot of shady and dangerous diets out there that should be avoided. But losing weight can have huge benefits to your health. While I think that should be the main focus of weight loss, there’s also nothing wrong with wanting to look a certain way. As long you don’t believe it’s the ‘be all and end all’ of happiness.
Despite these books advising you can’t eat intuitively while trying to lose weight – I gave it a try. The general advice is to rank your hunger and fullness levels between 1-10 before and after meals. There is an ‘ideal’ range where you are not starving before a meal, and not feeling sick with fullness afterwards. I think this is good advice, and I think it’s something that everyone should practice. (Not necessarily ranking their hunger but just paying attention to it a bit more).
But I don’t think you can rely on this solely. Here’s why.
Ultra Processed Foods
Over the last few years I’ve researched nutrition A LOT, and it’s been proven that “junk food” stimulates the reward system in the brain in the same way as addictive drugs. Whether or not this food fills you up, you get a hit of dopamine (the reward chemical) and your brain is hardwired to seek out things that release this again. This is something a lot of food companies are aware of, and design foods that will keep people eating.
This is a really simple way of explaining it. This book really helped me understand this more. The author talks about the ‘Bliss Point’ of food, stating “The bliss point is an industry reference to the perfect amount of sugar in products that will get us to not just like those products, but to want more and more,”
You do get a small release of the same chemicals when eating whole foods like fruits and vegetables. Because obviously your brain wants you to eat. But it’s no where near the levels that you will get from processed foods.
On top of this, most highly processed foods have little nutritional value. Satiety has very little to do with the amount of calories you’re consuming and a lot more to do with the quality of food, the macronutrients, and the volume of these.
Reason for Intuitive Eating And Weight Gain: Not All Foods Are Made Equal
So for example, a pack of Oreos contains around 640 calories, but how full would that keep you really? Not at all!
Whereas for the same amount of calories or less, you could actually have a pretty big meal of whole foods i.e. the below makes up roughly 540 calories:
Chicken Breast Fillets – 300g
Whole Grain Rice – 1 Serving (50g)
A salad with tomatoes, lettuce, cucumber.
(And you can still have a couple of Oreos after if you want!)
Chicken is very high in protein and rice with vegetables is high in fibre – both of which are the two most important macros/nutrients when it comes to satiety.
Not all foods are made equal. When I previously tried Intuitive Eating, I was still eating mostly processed foods. I believed I was eating intuitively because I was paying attention to how hungry I was. But my body was still getting little to no nutrition and I was a complete sugar addict.I was hungry all the time! And after a meal, would soon be hungry again.
So, intuitive eating at that time was a bust.
Emotions can complicate our relationship with food. If you struggle with emotional eating, I’ve got some tips to help you in Conquer Emotional Eating Today.
80/20 Nutrition
The key to satiety sits with whole foods. The majority of your diet should be made up of whole foods, high in nutrients and vitamins. Including:
Fruit
Vegetables
Wholegrains
Nuts and Seeds
Beans and Lentils
Lean Meats
Eating whole-foods is essential for weight loss.
The 80/20 approach is a form of flexible dieting. The idea is that 80% of the foods you eat should be whole unprocessed foods, and “junk” or processed foods should make up 20% of your diet. That way, nothing is off limits, but the bulk of what you’re eating is filling and nutrient-dense.
Mindful Eating
Learn to enjoy food at meals.
Mindful eating is often confused with Intuitive Eating, and maybe to some they are exactly the same thing.
But I see mindful eating as just paying attention more to what you’re eating. It’s not measuring your hunger before and after meals and listening to your body. It’s sitting down with a meal, with minimal distractions and enjoying your food.
I’ve sat down to eat in the past with a fork in one hand and my phone in the other, scrolling through Instagram while taking bite after bite. By the end of the meal, it was like I hadn’t eaten anything!
Mindful eating is savouring the taste of food, and having the majority of your focus on your meal. It’s recognising when you are no longer enjoying the taste as much (that’s when you know you’re getting full). And I think this is especially important when you’re treating yourself, and having something like a takeaway, or some cake (more calorie dense, processed foods). I believe in all things in moderation, but what’s the point if you’re not enjoying it?!
Tips To Practice Mindful Eating:
Sit at a table to eat
Identify what stops you from focusing on the food and remove it from the environment while eating
Chew food thoroughly
Pause mid-meal for a few minutes – it can sometimes take a while for us to recognise when we’re full, pausing mid-meal gives your body time to catch-up.
Pay attention to the change of taste in food, I’ve often pushed past fullness, ignoring the fact that the food doesn’t even taste good anymore…because I’m full! You’d be much better off saving the rest for later, or the next day where you will enjoy it again.
Intuitive eating pairs perfectly with mindful eating. Learn how to stay in a calorie deficit without obsessing over every bite in Mindful Eating 101.
Intuitive Eating And Weight Gain:Conclusion
Intuitive eating is something we should all be working towards, whether on a weight loss journey or not. But you’re probably not going to be able to wake up one day and be able to just ‘listen to their body’. Years of dieting, diets high in processed foods and a lack of nutrient-dense foods have left us unable to recognise our natural hunger and satiety cues.
Intuitive Eating is something you should work towards but isn’t something to solely rely on when trying to lose weight. Instead, start practicing better eating habits that will help you lose weight and give you the skills and knowledge to keep the weight off. Intuitive eating and weight gain are not exclusive to each other.
Have you tried intuitive eating? What is your experience with it? Leave a comment below!
Have you ever wondered why your weight loss efforts seem to always hit a roadblock? A successful weight loss journey isn’t just physical; it’s a mental journey. There are bound to be mistakes made along the way. But knowing some of the most common weight loss mistakes can you help you avoid them.
The first hurdle is recognition, and this post aims to guide you through it.
1. Trying To Do Too Much At OnceIs One Of The Weight Loss Mistakes We Are All Guilty Of
I think that anyone who has had weight loss struggles knows this feeling. You make a plan on Sunday that from Monday, you will eat 1200 calories and go for a run every day.
Then you follow through Monday and Tuesday, maybe Wednesday you start to slip, and by Friday you’ve given up. Now you feel like a failure and it’s a downward spiral, you’ve set yourself up to fail.
This was my biggest problem – I’ve always had an “All or Nothing” approach, and not just to weight loss! If I wasn’t 100% in, what was the point? But I would quickly become overwhelmed, and would be so hard on myself for “failing”. I would convince myself that I could never do it, and would never be able to stick to anything.
Long-term sustainable weight loss is made up of small habit changes over-time.
Instead, you should be looking at your “unhealthy” habits, maybe even listing them down. And focusing on making small changes at a time.
Weight loss is 80% nutrition.
Focus On One Thing At A Time
I recommend focusing fully on nutrition at the start of any weight loss journey. Weight loss is 80% nutrition and 20% exercise. You can lose weight without exercise, but trying to lose weight just by exercising, although not impossible, is very difficult. I would say a month is a great amount of time to focus on this area before introducing any exercise plans. But you may need a shorter or longer amount of time – it’s completely up to you! If you already do some exercise or just want to get moving more, you can carry on with these as normal.
What this nutrition change looks like will vary from person to person. You might want to and be able to take bigger steps e.g. cut out refined sugars altogether. But if you’re not ready for that you can take a look at certain food habits you have and start changing them slowly.
And once you do want to start bringing exercise in, start one thing at a time. Depending on your fitness levels, you can start by going out for walks. Find something fun that you enjoy doing (this is a tip by itself), or whatever you want really! And once you have gotten into the habit you can start adding in more intense exercises or programs, etc.
Feeling stuck? It might be more than just these common beginner mistakes. I also dive into some motivation mistakes in No Motivation for Weight Loss?.
2. Letting One “Bad” Meal Ruin A Day
All foods in moderation!
This comes back to that ‘All or nothing’ mentality.
You’ve been “good” all day, you’ve had a salad, some fruit, and a low-fat yogurt. Then someone comes along and offers you a slice of cake, or pizza and you just can’t resist it. That’s OK!
But my mindset in the past always told me I had already ruined the day, so why continue eating healthy? And then the binge monster would kick in with promises of ‘tomorrow’.
And the cycle would inevitably repeat.
I’m going to be honest here, this pattern is not easy to get out of. I won’t say it’s something that comes naturally to me yet.I have to make a conscious effort to remind myself that I’m allowed foods in moderation.
If you’re thinking ‘I need to do everything perfectly,’ you might be sabotaging yourself. Learn more in my post on All-Or-Nothing Thinking.
Losing Weight Is Calories In VS Calories Out
We all know that losing weight is calories in vs calories out, so let’s look at the numbers.
To lose 1lb of fat a week, I need to eat 1700 calories (Based on my TDEE (Total Daily Energy Expenditure) of 2200). A slice of red-velvet cake (my absolute favourite!) has 293 calories, are there more filling meals out there with fewer calories? Sure! But it’s not that bad. That slice of cake would count for 17% of the calories I would eat that day, the day’s not ruined!
And this doesn’t just go for the day either, don’t let a bad day ruin the week! I call this “‘The Monday Mindset’, the ‘I’ll start again on Monday’. Your body doesn’t know the days of the week!
Just pick yourself up as soon as you can and start working towards being more flexible, and eating healthy while enjoying treats in moderation.
3. Trying To “Make Up” For Overeating
Restricting too much will often lead to overeating later on.
This is kind of the opposite of the last one. Instead of letting a “bad” meal lead to a binge, it leads to trying to restrict further.
So you’ve just had a few slices of pizza for lunch (can you tell I love pizza?) instead of the salad you planned, you’re feeling guilty and so you tell yourself that you’re going to skip dinner and just have a snack in the evening. Or like me, you tell yourself you’re not going to eat again for the rest of the day.
And my 6 pm, you’re starving, and by this point, the healthy dinner you originally had planned (before your “bad” meal) isn’t going to cut it, and you end up overeating.
You should never starve yourself to make up for eating more calories than planned. You can adjust your calories around this extra meal you had, but again, if you look at the numbers (the 293 calories from a slice of cake for example), you’ll find that most of the time you can continue as normal. Eating 293 extra calories in a day isn’t going to lead to weight gain if you are already in a calorie deficit, and even if it puts you in a calorie surplus, it’s only one day! You would need to eat 3500 calories extra to gain a pound.
4. Not Having Enough Non-scale Goals Is One The Easiest Weight Loss MistakesTo Make
Weight loss can be your overall goal, but it is also a long process, and working towards sustainable weight loss can take years.
One HUGE factor in my own weight loss and staying motivated to lose weight was running.
Over the last couple of years, I have come to love running, which is something I never thought I would say. And the reason for this is that it’s something I can see progress with, that has nothing to do with weight. Each week I can run a little bit further, I can feel the difference in my breathing, my legs ache less, I get faster, etc.
Running my first 5K felt so much better than any amount of weight loss I have seen on the scales, after running my first 10K I was gleaming with pride for weeks! I’m running a half marathon this year and I genuinely think my head may explode from excitement when I finish it.
Set Goals That Give You A Sense Of Achievement
Realising how these non-scale victories were benefitting me so much, I started setting new goals – earlier last year I nailed my first push-up after months of trying. I’m currently working towards a pull-up (although this one’s proving much more difficult).
The reason these goals work so well to keep you motivated is that although you may be able to see a 1lb-2lb loss on the scale, you can’t really see or feel it straight away. It can take months to start noticing weight loss.
If you set yourself a ‘performance’ target, it may take a while to reach that goal but it is more measurable as you are working towards it. You can measure your pace or distance while running, go down a little bit further when trying to do a push-up, start lifting heavier weights and, feeling stronger.
And if your nutrition is in the right place, these goals will still contribute to your weight loss. Because you have found an exercise that you will do regardless of how many calories it burns.
5. Weighing Too Often And Letting Fluctuations Demotivate You
I used to jump on the scales every morning. And my weight loss/gain would massively affect my mood for that day.
There will always be weight loss fluctuations.
Or even when weighing myself weekly, seeing no loss or a gain after a “perfect” week would frustrate to me so much and leave me feeling so dejected that I would have just wanted to quit there and then.
There are so many reasons that your weight can fluctuate! And most of the time it just comes down to your body holding onto a bit of water weight, for various reasons. I tracked my weight every day for a month, see the results here.
Weight Loss & Fat Loss Are Not The Same
Carbs have a huge impact on water weight, that’s why people doing Keto will usually see a big loss in the beginning. This is because, for every gram of carbs you eat, your body can store between 3-4 grams of water. So if you happen to have had a bigger/higher carb meal than usual, it may look like you have gained 1-3lbs the next day, but this isn’t real weight. To gain 3lbs overnight you would have to have been in a 10,500 calorie surplus..in one day! And while I’m not saying that this is impossible, the average person would not be able to eat that much in one day. That’s around 5 large pan pizzas, on top of your maintenance calories!
Another factor in retaining extra water weight is exercise. This is because when you exercise, you can cause micro-tears and in your muscles (this is good!). This is how your muscles get stronger. You get the micro tears, your body heals them, your muscles become stronger.
During this ‘healing phase’ your body retains extra water around your muscles to help the process along. You may experience general aches or DOMS (Delayed onset muscle soreness). That’s why it’s so important to rest after strenuous activities – to give your body the time to heal. And the water weight increase will go back down.
There are so many things that can affect your weight – hormones, stress, sleep, etc.
As long as you have been in a calorie deficit overall, you will lose weight. It’s better to look at your averages of weight loss over some time rather than checking every day if you have lost anything.
There is a lot of conflicting information out there and so weight loss mistakes are going to happen. The most important thing is that you are aware of what they are and catch them out early!
Have you made any of these mistakes before? Or have some advice that helped you? Leave a comment below!
