5 Mistakes People Make When Trying to Lose Weight

The internet is filled with constantly evolving weight loss advice, making it easy to feel overwhelmed. Patients often find themselves lost in a sea of contradicting information, leading to confusion and frustration.

As a physician specializing in metabolic health and weight loss, building a lasting health journey is top priority. In this article, we'll explore the common mistakes patients make when trying to lose weight and provide valuable insights to help you achieve your goals sustainably. I understand the importance of tailored treatment plans that integrate nutrition, lifestyle, and medicine. Let's dive into common weight loss pitfalls and how to avoid them.

1) Following Fad or Restrictive Diets

One of the most prevalent mistakes individuals make on their weight loss journey is falling for fad or overly restrictive diets. These diets often eliminate entire food groups or impose such severe restrictions that you're left feeling perpetually hungry and deprived. Hunger is a surefire way to relapse into unhealthy eating habits or bingeing. The best approach isn't to follow a "diet" at all. Eating for weight loss is remarkably similar to eating for overall health.

Signs of a fad or bad diet plan include:

Eliminating a food group entirely.
Imposing restrictions so severe that hunger or bingeing is imminent.
Promises sound too good to be true.

Instead, focus on balanced, nutritious meals that satisfy both your body's needs and your taste buds. The goal is to establish a sustainable, long-term eating pattern that supports your health and weight loss goals.

2) Seeing Weight Loss as an All or Nothing Game

Weight loss should not be seen as an all-or-nothing endeavor. Strict restrictions and extreme approaches often lead to rebellion and weight regain down the road, sometimes even resulting in bingeing or other unhealthy behaviors. Instead, consider adopting a more balanced approach, such as the 80/20 rule.

The 80/20 rule suggests that:

80% of your meals (approximately 2 out of 3 meals per day) should consist of wholesome, nutrient-dense choices.
These meals should incorporate plenty of vegetables, whole grains, lean proteins, and healthy fats.
20% of the time, don't over think about what you are eating.

By allowing yourself flexibility in your eating habits and understanding that occasional indulgences are part of a healthy relationship with food, you'll be more likely to maintain your weight loss over time. Remember, sustainability is key to long-term success.

3) Giving Up Too Soon

Weight loss is not a sprint; it's a marathon. Patients often expect instant results, leading to disappointment and abandonment of their efforts. It's essential to understand that meaningful changes take time. And these changes should last a lifetime. Instead of setting unachievable goals and feeling defeated, start smaller. Setting a realistic goal of losing 5-10% of your body weight can already bring significant health improvements, such as better cholesterol numbers and blood sugar control.

Benefits of losing 5-10% of your weight include:

Reduced blood pressure, and as effective as some medications.
Improved blood sugar control, potentially reducing your A1C by as much as 0.5%.
Reduction in triglyceride levels, reducing the risk of cardiovascular disease.
An increase in HDL (good) cholesterol, further improving your heart health.
Reduced sleep apnea episodes, improving quality of sleep.

Remember that persistence is key on this journey. Celebrate small victories along the way to stay motivated and keep pushing forward.

4) Overemphasizing Exercise

While exercise is undoubtedly beneficial for overall health, it should not be the sole focus of your weight loss strategy. Many patients use the lack of time, equipment, energy, or physical limitations as excuses not to start their weight loss journey. To lose weight significantly through exercise, you'd need to burn hundreds of calories, which can translate into hours of daily workouts! Not even the fittest among us has time for such nonsense.

Instead, view exercise as a two-fold approach: building and maintaining muscle while helping to maintain your current weight. Studies consistently show that exercise effectively achieves these goals. The good news is that you can work out at home, using just your body weight, in as little as 15 minutes. There are no more excuses when it comes to fitting exercise into your routine.

Remember: Movement is essential for weight maintenance and overall health, but extreme exercise routines are unnecessary. Focus on strength when getting started.

5) Not Talking with an Expert

Unfortunately, many individuals avoid seeking professional help due to past experiences of shame or bias within the healthcare system. However, consulting with an expert is crucial for improving your nutrition, sleep, and stress management, as well as discussing whether medications might be a suitable option for your weight loss journey.

Long-term weight loss is about creating a tailored plan with habit changes and treatments that you can keep up with over time. Those who are successful at losing weight usually work with professionals, typically, an obesity doctor, registered dietitian and therapist.

Conclusion

To overcome obstacles, seek guidance and direction from a trusted expert. A healthcare professional who specializes in weight management can provide you with a clear, evidence-based roadmap tailored to your unique needs. This approach ensures that you receive accurate information and avoid the pitfalls of following ever-changing trends.

I prioritize creating a compassionate and judgment-free environment, where your health and well-being are the top priorities. I'm here to support you on your path to achieving your weight loss goals and living a healthier, more fulfilling life.

Don't Miss the E-Book: Real Results for Weight Loss

I'm working on the first release of my e-book called Real Results for Weight Loss. Inside the e-book is the sustainable weight loss method that I use with my patients in the office. It includes a self-guided workbook that will empower you to create your own sustainable weight loss program. If you'd like to get notified when the e-book is released, be sure to sign up below!