5 Common Weight Loss Mistakes Women Struggle With
Weight loss can feel like navigating a neverending cycle that goes well for a little bit you achieve results and then go back to regular old habits. I find that this can especially be the case for women. When I meet with women daily, it is quite common that many have been on a mission to lose weight for years and have not been able to achieve their goal weight.
Despite the abundance of information and resources available, it’s not uncommon to find ourselves stumbling along the way, unsure of why the scale refuses to budge and our efforts feel pointless. Regardless of our best intentions, it’s surprisingly easy to make missteps that hinder progress and leave us feeling frustrated.
This post will review five all-too-common weight loss mistakes that many women make. Whether it’s falling for fad diets or underestimating the importance of consistency, let’s uncover these pitfalls together and empower ourselves with the knowledge and tools to make changes that are realistic and sustainable.
1- Eating Too Few Calories
Eating too few calories might seem like a logical strategy for weight loss—it can certainly lead to quick results on the scale. However, this approach often backfires in the long run. When we severely restrict our calorie intake, our bodies interpret this as a signal of famine, slowing down our metabolism to conserve energy. This adaptive response can hinder weight loss progress over time, making it increasingly difficult to shed pounds. Moreover, such a restrictive approach is not sustainable. It can leave us feeling deprived, fatigued, and more likely to give in to cravings or binge eating episodes. Once we give in, we often never go back.
Research indicates that eating too few calories can backfire and actually cause weight gain, some even double the weight.
It is important to know that sustainable weight loss isn’t just about quick fixes; it’s about finding a balanced approach that nourishes our bodies and allows for long-term success.
2- Eating Extremely Low Carb
When we drastically reduce our carb intake in an effort to lose weight, it can have unintended consequences on our body’s ability to efficiently burn fat. Carbohydrates are our body’s preferred source of energy, especially for high-intensity activities. Any carbs you eat that aren’t used right away for energy are stored in the muscle and liver as glycogen. Glycogen, or the storage form of carbohydrate, is the first source of energy that you use for physical activity. If you don’t eat adequate amounts of carbs, you deplete your glycogen. When there’s no more glycogen to use for energy, it will start to break down the protein in your muscles for fuel.Under these conditions, the body is more likely to store fat, slow its metabolism, and be at risk for dehydration, muscle aches and fatigue. Relying too heavily on protein for energy can lead to the breakdown of muscle mass, which is counterproductive to weight loss because it can hinder our metabolism.
In addition, when we deprive ourselves of carbs, our bodies resort to breaking down fat for fuel through a process called ketosis– burning fat for energy sounds great right???
The catch is, this process isn’t as efficient as we might think, especially for sustained energy needs. Ketosis can lead to rapid weight loss but this only because our bodies store carbohydrates with water, when we cut carbs, we lose the stored water, which can initially seem like rapid weight loss. But is all just water weight. This weight loss will likely plateau.
Therefore, a balanced approach that includes healthy carbohydrates, proteins, and fats is often more sustainable and effective for long-term weight loss.
3- Eating Low Fat
Eating a low-fat diet in the pursuit of weight loss might seem intuitive, but it can actually impede our progress in several ways.
Fat is not the enemy; in fact, it plays a crucial role in our body’s functioning. When we consume fats, especially healthy fats like those found in avocados, nuts, and olive oil, it triggers the release of hormones and signals to our brain that we are full and satisfied. This helps prevent overeating and keeps cravings at bay.
Additionally, fat is essential for women’s hormone health. Fats are the building blocks for hormones. Important womens hormones such as estrogen, progesterone, and testosterone rely on dietary fat for production. When we deprive ourselves of healthy fats, it can disrupt these hormonal balances, potentially leading to issues like irregular periods, mood swings, infertility, and even difficulty losing weight.
Instead of shunning fats, focus on incorporating the right kinds of fats in moderate amounts to support weight loss efforts and overall well-being.
4- Choosing the Lowest Calorie Option
Opting for the lowest-calorie option might seem like a smart move for weight loss, but it can actually work against us in the long run.
Our bodies don’t feel satisfied based on the number of calories we eat; our body recognizes satisfaction through two things: volume and taste. If we eat a large volume of food that tastes good, we will feel satisfied and content. In contrast, a small, low-calorie snack might leave us feeling unsatisfied and more likely to reach for additional snacks later. Choosing foods solely based on their low-calorie content often means sacrificing important nutrients, flavor, and satiety. This can lead to a cycle of overeating and sabotaging our weight loss goals.
Instead, focusing on nutrient-dense foods that provide both volume and satisfaction can help us feel full and content, reducing the likelihood of overeating and supporting sustainable weight loss.
5- Allowing an Indulgent Meal/Snack Spiral Into a Binge
Allowing one indulgent meal or snack to spiral into a full-blown binge can significantly hinder our weight loss efforts. It’s easy to fall into the trap of thinking, “Well, I’ve already messed up, so I might as well keep going.” This mindset can lead to consuming far more calories than intended, derailing progress and leaving us feeling defeated. You end up throwing in the towel and all your hard work.
The key is to recognize that one slip-up does not define our journey. It’s normal to have occasional indulgences, and beating ourselves up over them only perpetuates the cycle of guilt and overeating.
Instead, acknowledging the slip, understanding it’s just a small detour, and getting back on track with our healthy habits is crucial. By practicing self-compassion and focusing on the next positive choice, we can prevent one misstep from turning into a major setback in our weight loss journey.
The Bottom Line
Embracing a balanced approach, prioritizing consistency over perfection, and seeking support when needed are key to achieving and maintaining our health goals. Remember, it’s not just about shedding pounds; it’s about fostering lifelong habits that promote overall well-being.
If you are someone who is struggling to lose weight and feel that you are in an endless cycle of failure, a dietitian can help. Our dietitians will support and motivate you every step of the way and make sure you are making all the right moves towards successful weight loss.
