Common dieting mistakes sabotaging your weight loss efforts

Why am I not losing weight? This is one of the most frequently asked questions when diet, exercise, and the entire package have failed. Despite increasing awareness about rational nutrition, many people still make mistakes that have ingrained themselves in our consciousness as correct behaviors. What should you not do while dieting? A dietitian explains.

Chris Mohr, Ph.D., dietitian, and fitness and nutrition advisor, explained in an interview with womansworld.com why weight loss is not progressing as we would like. The specialist listed five of the most common mistakes that sabotage the effort put into shedding extra pounds.

Chris Mohr points out directly that an effective weight loss plan should be comprehensive and balanced, and focused on more than just calorie reduction. The idea is to switch to a balanced diet based on nutritious foods. Staying active is equally important. The dietitian notes that regular physical activity, but most importantly, consistency in exercising we enjoy, will help burn calories, build muscle, and boost metabolism.

It seems clear and straightforward. Nevertheless, it's easy to fall into habits that may seem correct but actually undermine intended goals. That's why Chris Mohr lists the most common dieting mistakes to avoid.

One of the most common mistakes on the path to weight loss is setting unrealistic goals. Usually, these lead to disappointment and a loss of motivation. The dietitian explains that it's better to aim for an achievable goal and focus on gradual progress. This helps maintain motivation in the long run.

Another mistake is relying on the scale reading. Chris Mohr admits that the scale can be a useful tool for tracking weight loss progress, but it certainly doesn't reflect reality. Why? Even if the scale pointer doesn't move, it may indicate positive weight loss results because muscle gain could offset fat loss. As the specialist advises, instead of focusing solely on numbers, consider other progress indicators such as a drop in blood pressure or better sleep.

Blindly cutting calories is another common mistake that can sabotage intended goals.

"Simply restricting calories without considering the nutritional value of food can lead to a loss of energy and make it difficult to stay active," says Mohr. "Choosing nutritious products such as vegetables, fruits, lean protein, and whole grains is important. They provide lasting energy, making you feel more satisfied and active throughout the day."

Skipping meals is another mistake that sabotages weight loss results. Forgoing the necessary portion of food for the body's function to save calories can have the opposite effect and cause overeating. Mohr explains that regular, balanced meals containing a mix of protein, healthy fats, and complex carbohydrates help control appetite and stabilize blood sugar levels.

In the context of dieting, it's impossible not to mention the calorie deficit. According to Mohr, a common mistake people make while trying to achieve a calorie deficit is limiting protein and fiber intake. He recommends including high-protein products like eggs, Greek yogurt, or lean meat and fiber-rich foods such as beans, lentils, and vegetables in the diet.

"Protein and fiber fill you up and help maintain muscle mass and digestive health, making it easier to sustain a calorie deficit while keeping you feeling fuller for longer," explains the specialist.