15 Common Mistakes When Trying to Lose Weight

Losing weight can seem very tough.

Sometimes you feel like you’re doing everything right, yet still not getting results.

You may actually be hindering your progress by following misguided or outdated advice.

Here are 15 common mistakes people make when trying to lose weight.

1. Only Focusing on the Scale Weight

It’s very common to feel like you’re not losing weight fast enough, despite faithfully sticking to your diet.

However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.

In fact, weight can fluctuate by up to 4 lbs (1.8 kg) over the course of a day, depending on how much food and liquid you’ve consumed.

Also, increased estrogen levels and other hormonal changes in women can lead to greater water retention, which is reflected in scale weight (1).

If the number on the scale isn’t moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight.

Additionally, if you’ve been working out, you may be gaining muscle and losing fat.

When this happens, your clothes may start to feel looser — especially around the waist — despite a stable scale weight.

Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you’re actually losing fat, even if the scale number doesn’t change much.

Bottom Line: Many factors can affect scale weight, including fluid fluctuations, muscle mass gain and the weight of undigested food. You may be losing body fat even if the scale reading doesn’t change much.

2. Eating Too Many or Too Few Calories

A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.

For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb (.45 kg) of fat loss. However, recent research shows the calorie deficit needed varies from person to person (2).

You may feel as though you’re not eating very many calories. But in fact, most of us have a tendency to underestimate and underreport what we eat (3, 4).

In a two-week study, 10 obese people reported consuming 1,000 calories per day. Lab testing showed they were actually taking in about 2,000 calories per day (4).

You may be consuming too many foods that are healthy but also high in calories, such as nuts and cheese. Watching portion sizes is key.

On the other hand, decreasing your calorie intake too much can be counterproductive.

Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism (5, 6, 7).

Bottom Line: Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.

3. Not Exercising or Exercising Too Much

During weight loss, you inevitably lose some muscle mass as well as fat, although the amount depends on several factors (8).

If you don’t exercise at all while restricting calories, you’re likely to lose more muscle mass and experience a decrease in metabolic rate.

By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss (9, 10, 11).

However, over-exercising can also cause problems.

Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response (12, 13, 14).

Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.

However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.

Bottom Line: A lack of exercise can lead to loss of muscle mass and lower metabolism. On the other hand, too much exercise is neither healthy nor effective, and it may lead to severe stress.

4. Not Lifting Weights

Performing resistance training is incredibly important during weight loss.

Studies show lifting weights is one of the most effective exercise strategies for gaining muscle and increasing metabolic rate. It also improves overall body composition and boosts belly fat loss (15, 16, 17, 18).

In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting (18).

Bottom Line: Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.

5. Choosing Low-Fat or “Diet” Foods

Processed low-fat or “diet” foods are often considered good choices for losing weight, but they may actually have the opposite effect.

Many of these products are loaded with sugar to improve their taste.

For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain a whopping 47 grams of sugar (nearly 12 teaspoons) (19).

Rather than keeping you full, low-fat products are likely to make you hungrier, so you end up eating even more.

Instead of low-fat or “diet” foods, choose a combination of nutritious, minimally processed foods.

Bottom Line: Fat-free or “diet” foods are typically high in sugar and may lead to hunger and higher calorie intake.

6. Overestimating How Many Calories You Burn During Exercise

Many people believe that exercise “supercharges” their metabolism.

Although exercise increases metabolic rate somewhat, it may actually be less than you think.

Studies show both normal and overweight people tend to overestimate the number of calories they burn during exercise, often by a significant amount (4, 20, 21).

In one study, people burned 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more (21).

That being said, exercise is still crucial for overall health and can help you lose weight. It’s just not as effective at burning calories as some people think.

Bottom Line: Studies show people tend to overestimate the number of calories they burn during exercise.

7. Not Eating Enough Protein

Getting enough protein is extremely important if you’re trying to lose weight.

In fact, protein has been shown to help with weight loss in several ways.

It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss (22, 23, 24, 25, 26).

In a 12-day study, people ate a diet containing 30% of calories from protein. They ended up consuming an average of 575 fewer calories per day than when they ate 15% of calories from protein (27).

A review also found that higher-protein diets, containing 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg), may benefit appetite control and body composition (28).

To optimize weight loss, make sure each of your meals contains a high-protein food.

Bottom Line: High protein intake helps with weight loss by reducing appetite, increasing feelings of fullness and boosting metabolic rate.

8. Not Eating Enough Fiber

A low-fiber diet may be compromising your weight loss efforts.

Studies show a type of soluble fiber known asviscous fiber helps reduce appetite by forming a gel that holds water.

This gel moves slowly through your digestive tract, making you feel full.

Research suggests all types of fiber benefit weight loss. However, a review of several studies found viscous fiber reduced appetite and calorie intake much more than other types (29, 30).

When total fiber intake is high, some of the calories from foods in mixed meals aren’t absorbed. Researchers estimate that doubling daily fiber intake could result in up to 130 fewer calories being absorbed (31).

Bottom Line: Eating enough fiber can help reduce appetite by filling you up so you eat less. It may also help you absorb fewer calories from other foods.

9. Eating Too Much Fat on a Low-Carb Diet

Ketogenic and low-carb diets can be very effective for weight loss.

Studies show they tend to reduce appetite, which often leads to a spontaneous reduction in calorie intake (32, 33, 34, 35).

Many low-carb and ketogenic diets allow unlimited amounts of fat, assuming that the resulting appetite suppression will keep calories low enough for weight loss.

However, some people may not experience a strong enough signal to stop eating. As a result, they may be consuming too many calories to achieve a calorie deficit.

If you’re adding large amounts of fat to your food or beverages and are not losing weight, you may want to cut back on the fat.

Bottom Line: Although low-carb and ketogenic diets help reduce hunger and calorie intake, adding too much fat may slow down or prevent weight loss.

10. Eating Too Often, Even If You’re Not Hungry

For many years, the conventional advice has been to eat every few hours in order to prevent hunger and a drop in metabolism.

Unfortunately, this can lead to too many calories being consumed over the course of the day. You may also never truly feel full.

In one study, blood sugar levels and hunger decreased while metabolic rate and feelings of fullness increased in men who consumed 3 meals versus 14 meals within a 36-hour time frame (36).

The recommendation to eat breakfast every morning, regardless of appetite, also appears to be misguided (37, 38).

One study found when people skipped breakfast, they took in more calories at lunch than when they’d eaten a morning meal. However, they consumed an average of 408 fewer calories for the day overall (38).

Eating when you’re hungry and only when you’re hungry seems to be key to successful weight loss.

However, letting yourself get too hungry is also a bad idea. It is better to eat a snackthan become ravenously hungry, which can cause you to make poor food decisions.

Bottom Line: Eating too often can hurt your weight loss efforts. For the best results, it’s important to eat only when you’re hungry.

11. Having Unrealistic Expectations

Having weight loss and other health-related goals can help keep you motivated.

However, having unrealistic expectations can actually work against you.

Researchers analyzed data from several weight loss center programs. They reported that the overweight and obese women who expected to lose the most weight were the most likely to drop out of a program after 6 to 12 months (39).

Adjust your expectations to a more realistic and modest goal, such as a 10% drop in weight in one year. This can help prevent you from getting discouraged and improve your chances for success.

Bottom Line: Unrealistic expectations can lead to frustration and giving up altogether. Make your goals more modest to increase your chances of successful weight loss.

12. Not Tracking What You Eat in Any Way

Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.

What’s more, you may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts.

Studies show that tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability (40, 41).

In addition to food, most online tracking sites and apps allow you to enter your daily exercise as well. Here is a review of several popular calorie tracking tools.

Bottom Line: If you’re not tracking what you eat, you may be consuming more calories than you realize. You may also be getting less protein and fiber than you think.

13. Still Drinking Sugar

Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, which is a good thing.

However, drinking fruit juice instead isn’t smart.

Even 100% fruit juice is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages (42).

For instance, 12 ounces (320 grams) of unsweetened apple juice contains 36 grams of sugar. That’s even more than in 12 ounces of cola (43, 44).

What’s more, liquid calories don’t seem to affect the appetite centers in your brain the same way calories from solid foods do.

Studies show that you end up consuming more calories overall, instead of compensating for the liquid calories by eating less later in the day (45, 46).

Bottom Line: If you cut out sugar-sweetened beverages but continue drinking fruit juice, you’re still getting a lot of sugar and are likely to take in more calories overall.

14. Not Reading Labels

Failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients.

Unfortunately, many foods are labeled with healthy-sounding food claims on the front of the package. These may give you a false sense of security about choosing a certain item (47, 48).

To get to the most important information for weight control, you need to look at the ingredients list and nutrition facts label, which are on the back of the container.

You can find out more about how to read food labels in this article.

Bottom Line: Food labels provide information on ingredients, calories and nutrients. Make sure you understand how to accurately read labels.

15. Not Eating Whole, Single-Ingredient Foods

One of the worst things you can do for weight loss is to eat a lot of highly processed foods.

Animal and human studies suggest that processed foods may be a major factor in the current epidemic of obesity and other health problems (49, 50).

Some researchers believe this could be due to their negative effects on gut health and inflammation (51).

In addition, whole foods tend to be self-limiting, meaning they are hard to overconsume. By contrast, it’s very easy to overeat processed foods.

When possible, choose whole, single-ingredient foods that are minimally processed.

20 Effective Tips to Lose Belly Fat (Backed by Science)

Belly fat is more than just a nuisance that makes your clothes feel tight.

Fat inside the belly area is also termed visceral fat, and it is seriously harmful.

This type of fat is a major risk factor for type 2 diabetes and heart disease, to name a few (1).

Many health organizations use BMI (body mass index) to classify weight and predict the risk of metabolic disease. However, this is misleading.

People with excess belly fat are at an increased risk, even if they look thin on the outside (2).

Although losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 20 effective tips to lose belly fat, backed by scientific studies.

1. Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.

Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the amount of calories your body absorbs from food (3, 4, 5).

What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).

Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

2. Avoid Foods That Contain Trans Fats

Trans fats are created by pumping hydrogen into unsaturated fats such as soybean oil.

They’re found in some margarines and spreads, and they’re also added to some packaged foods.

These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in observational and animal studies (7, 8, 9).

A 6-year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat (10).

To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as “partially hydrogenated” fats.

3. Don’t Drink Too Much Alcohol

Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much.

Research suggests too much alcohol can also make you gain belly fat.

Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist (11, 12).

Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.

In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink (12).

4. Eat a High-Protein Diet

Protein is an extremely important nutrient for weight control.

High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).

Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet (16, 17, 18).

Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.

5. Reduce Your Stress Levels

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.”

Research shows high cortisol levels increase appetite and drive abdominal fat storage (19, 20).

What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle (21).

To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.

6. Don’t Eat a Lot of Sugary Foods

Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.

These include heart disease, type 2 diabetes, obesity and fatty liver disease (22, 23, 24).

Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).

It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.

7. Do Aerobic Exercise (Cardio)

Aerobic exercise (cardio) is an effective way to improve health and burn calories.

Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial (27, 28, 29).

Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week (30).

8. Cut Back on Carbs, Especially Refined Carbs

Reducing carb intake can be very beneficial for losing fat, including abdominal fat.

Diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS) (31, 32, 33).

You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35).

In the famous Framingham Heart Study, people with the highest consumption ofwhole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36).

9. Replace Some of Your Cooking Fats With Coconut Oil

Coconut oil is one of the healthiest fats you can eat.

Studies show that the medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in response to high calorie intake (37, 38).

Controlled studies suggest it may also lead to abdominal fat loss.

In one study, obese men who took coconut oil daily for 12 weeks lost an average of 1.1 inch (2.86 cm) from their waists without intentionally changing their diets or exercise routines (39, 40).

To boost belly fat loss, it’s best to take about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most of the studies reporting good results.

However, keep in mind that coconut oil is still high in calories. Instead of adding extra fat to your diet, replace some of the fats you are already eating with coconut oil.

10. Perform Resistance Training (Lift Weights)

Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.

Based on studies in people with prediabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss (41, 42).

In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (43).

If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.

11. Avoid Sugar-Sweetened Beverages

Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.

Studies show that sugary drinks lead to increased fat in the liver. One 10-week study showed significant abdominal fat gain in people who consumed beverages high in fructose (44, 45, 46).

Sugary beverages appear to be even worse than high-sugar foods. Because your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (47, 48).

To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

12. Get Plenty of Restful Sleep

Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (49, 50).

A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (51).

The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat (52).

In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.

If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.

13. Track Your Food Intake and Exercise

Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (53).

Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss (54,55).

In addition, food-tracking tools help you see your intake of protein, carbs, fiber and micronutrients. Many also allow you to record your exercise and physical activity.

You can find 5 free apps/website to track nutrient and calorie intake on this page.

14. Eat Fatty Fish Every Week

Fatty fish are incredibly healthy.

They are rich in quality protein and omega-3 fatsthat protect you from disease (56, 57).

Some evidence also suggests that these omega-3 fats may help reduce visceral fat.

Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat (58, 59, 60).

Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.

15. Stop Drinking Fruit Juice

Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.

Drinking large amounts may carry the same risk for abdominal fat gain (61).

An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (62).

To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.

16. Add Apple Cider Vinegar to Your Diet

Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (63).

It contains a compound called acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (64, 65, 66).

In a controlled study of obese men, those who took 1 tablespoon of apple cider vinegar per day for 12 weeks lost half an inch (1.4 cm) from their waists (67).

Although no other human studies yet exist, taking 1 to 2 tablespoons of apple cider vinegar per day is safe for most people and may lead to modest fat loss.

17. Eat Probiotic Foods or Take a Probiotic Supplement

Probiotics are bacteria found in some foods and supplements. They have all sorts of health benefits, including improved gut health and enhanced immune function (68).

Researchers have found different types of bacteria play a role in weight regulation, and having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family. These include Lactobacillus fermentum, Lactobacillus amylovorus and especiallyLactobacillus gasseri (69, 70, 71, 72).

Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.

18. Try Intermittent Fasting

Intermittent fasting has recently become very popular for weight loss.

It is an eating pattern that cycles between periods of eating and periods of fasting (73).

One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.

In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks (74).

More details: How Intermittent Fasting Helps You Lose Weight and Belly Fat.

19. Drink Green Tea

Green tea is an exceptionally healthy beverage.

It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (75, 76).

EGCG is a catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise (77, 78, 79).

20. Change Your Lifestyle and Combine Different Methods

If you do just one of the items on this list, then it won’t have a big effect on its own.

If you want good results, then you need to combine different methods that have been shown to be effective.

Interestingly, many of these are the same things we generally associate with healthy eating and an overall healthy lifestyle.

Therefore, changing your lifestyle for the long-term is the key to losing your belly fat and keeping it off.

When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.