6 Weight Loss Mistakes People Make (and What to Do Instead)
- Zone Fitness
- Apr 13
- 4 min read
Written by Luke | Personal Trainer & Online Fitness Coach | Ringwood, UK
Losing weight isn’t easy, especially when you’re juggling family, work, and everything else in life. As a personal trainer in Ringwood and online fitness coach, I see many clients making the same mistakes over and over when they start their weight loss journeys. These mistakes can not only slow down progress but also lead to frustration, discouragement, and ultimately, giving up.
In this post, I’ll cover 6 common mistakes people make when trying to lose weight and give you actionable tips on how to avoid them.
1. Not Eating Enough
It sounds counterintuitive, but many people think they need to drastically cut calories to lose weight. What they don’t realise is that under-eating can actually stall your metabolism and lead to muscle loss.
How to avoid it:
Instead of dramatically cutting calories, aim for a balanced calorie deficit—just a small reduction in your overall intake. Include lean protein, healthy fats, and complex carbs to keep your energy up and preserve muscle mass while burning fat.
Pro Tip: If you’re feeling sluggish or constantly hungry, you may not be eating enough to support your activity level. If that sounds like you, reach out for a personalised plan that works for your body.
2. Focusing Too Much on the Scale
The scale can be misleading, especially for people who are building muscle while losing fat. Weight fluctuations can happen for many reasons, including water retention, hormonal changes, or muscle gain.
How to avoid it:
Track your progress through other measurements:
Body measurements (waist, hips, chest)
Fitness performance (how much weight you can lift, endurance improvements)
How your clothes fit
These are all better indicators of true progress than the number on the scale.
Pro Tip: Keep a journal of how you’re feeling physically and mentally. Your non-scale victories will motivate you just as much, if not more.
3. Overdoing the Cardio
Cardio is often seen as the go-to for weight loss, but too much can lead to muscle loss, burnout, and a slowed metabolism. It’s important to balance cardio with strength training for optimal fat loss and muscle tone.
How to avoid it:
Instead of focusing solely on cardio, incorporate strength training into your routine. Lifting weights, doing bodyweight exercises, or using resistance bands will help you build lean muscle, boost your metabolism, and tone up faster.
Pro Tip: Aim for at least 2-3 strength sessions per week, alongside 1-2 days of cardio, for a well-rounded fitness plan.
4. Skipping Meals or Making Unhealthy “Quick Fix” Choices
When you’re busy and feeling hungry, it’s easy to grab whatever’s quick and convenient—even if it’s not the best option for your weight loss goals. Skipping meals or opting for highly processed snacks will leave you feeling sluggish and can cause overeating later in the day.
How to avoid it:
Focus on balanced meals that keep you full and fuel your body. Plan ahead with healthy, easy-to-grab snacks (like Greek yoghurt with granola or rice cakes with hummus) to avoid unhealthy choices when hunger strikes.
Pro Tip: Meal prepping on weekends can make healthy eating during the week much easier, even for busy parents and professionals.
5. Not Getting Enough Sleep
It might seem like a small factor, but not getting enough sleep can seriously affect your ability to lose weight. Poor sleep affects hunger hormones (like ghrelin and leptin), leading to increased cravings and overeating.
How to avoid it:
Aim for 7-9 hours of sleep per night. If you’re struggling with sleep, try winding down with a relaxing evening routine, limiting screen time before bed, and creating a calm sleep environment.
Pro Tip: If you’re a busy parent, try setting a consistent bedtime routine for yourself (and your kids!) to help make sleep a priority.
6. Underestimating the Power of Stress Management
Stress is often a hidden culprit in weight gain or stalled weight loss. Chronic stress can increase cortisol levels, which can lead to fat retention, especially around the belly area.
How to avoid it:
Incorporate stress management techniques like meditation, yoga, or deep breathing exercises into your daily routine. Physical activity can also help reduce stress, so try a stress-relieving workout like Zone Fitness FLOW™ to clear your mind while improving flexibility and strength.
Pro Tip: Taking time for self-care is just as important as working out. Don’t overlook the mental and emotional benefits of your fitness journey.
Conclusion:
Avoiding these six common mistakes will set you up for more success on your weight loss journey. If you’re tired of feeling stuck or frustrated and need support in staying on track, reach out to me for personal training in Ringwood or online coaching tailored to your needs.
Remember, it’s not about quick fixes—it’s about creating sustainable habits that lead to lasting results.
Ready to Take the Next Step in Your Fitness Journey?
Whether you’re a parent trying to get back into shape or a professional looking to fit fitness into your busy schedule, I’m here to help. Click here to learn more about personal training in Ringwood or my online coaching services.
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