5 Most Common Mistakes With Weight Loss And How To Fix Them

Written by Nemezio Lopezperez

NASM-CPT, CES, CNC

I’ve always had a weird relationship with my weight. At one point in my life, I had gone up to a whopping 230 lbs, more than 60 lbs heavier than what I usually walked around at when I was in my peak athletic condition after suffering a debilitating shoulder injury which would require extensive surgery. I wasn't the athletic 20-year-old rugby player I once was, and it showed.

At the time, it was such a crippling blow to my confidence and self-esteem. Getting through this hardship required no less than all my dedication and commitment, and the courage to finally admit to myself that something had to be done.

With time and a solidly put-together meal plan and self-care plan, I slowly began to lose the extra weight I had accumulated throughout the two years I was recovering from my injury, and within 9 months I was back to my jolly 170 lbs frame once again.

I can appreciate how losing weight can be a challenging and frustrating experience, but with the help of a personal trainer and a comprehensive training and nutrition program, it can be a lot easier. However, even with the guidance of a personal trainer, some clients may still make mistakes that can hinder their progress. In this blog post, I will discuss the five biggest mistakes I’ve seen personal training clients make when trying to lose weight.

1. Not setting realistic goals

There is no denying that we live in times where everything is readily available and society has geared itself towards seeking the cheap dopamine rush associated with immediate rewards that require little to no effort to obtain (I’m talking about you, Amazon Prime). Naturally, everyone wants quick results, but if you’ve spent years overweight or obese, what makes you so convinced that you can suddenly change that 180 degrees in three months with minimal work on your behalf?

One of the biggest mistakes I see clients making is setting unrealistic goals for themselves. Losing weight is a slow process, and expecting to lose a significant amount of weight in a short period is not realistic. Setting small, achievable goals is key to maintaining motivation and seeing progress.

SOLUTION

Speak with a personal trainer about your goals regarding weight loss and the time you would like to hit your long-term goal. Your trainer should be able to give you feedback on whether your goals are SMART (specific, measurable, attainable, realistic, and timely) and if they aren’t, they should be able to reframe your goals. Furthermore, by working with a personal trainer, they will be able to set various process goals, which are fundamental in keeping you motivated so you know that you are on the right track.

2. Not tracking your food intake

Repeat after me:

“Calories in versus calories out.”

In the years I have spent in the gym, I’m still sometimes surprised at how many clients make dieting such a bigger deal than what it is, coming up with requests and advice about intermittent fasting, Paleo, Atkin’s diet or whatever is the latest trend in dieting, when the formula for weight loss is simple: you need to burn more calories than you ingest. The end.

Many clients do not realize how important it is to track their food intake. Not knowing how many calories you are consuming can make it difficult to know if you are in a calorie deficit, which is necessary for weight loss. Tracking food intake can also help clients identify any problem areas, such as overeating or consuming too many processed foods.

SOLUTION

If you’ve had difficulties in the past following a diet to lose weight, start by simply eliminating bad food choices one by one. This includes:

• Excessive sodium

• Sugared beverages (soda, fruit juices)

• Alcohol (especially beer)

• Sweets and pastries

• Fried food (french fries, potato chips, etc.)

• Processed foods

Then, just simply add 1 or more healthy food choices to your diet that you ENJOY and know that you will stick to in the long run, time and time again. This can be done as a gradual commitment, such as replacing one meal of the day with a chicken salad or a low-sodium option, to ease yourself into your new healthy eating habit.

Using a meal tracker, such as My Fitness Pal™, is a great way to keep yourself accountable. Use a nutritionist who can monitor your daily food logins as extra accountability.

The OmniFit Training app syncs with My Fitness Pal™  and fitness trackers such as Garmin®  and FItBit™, so your trainer can help you when you need it the most,

3. Skipping meals

Another mistake that I see many of my clients making is skipping meals to make up for overindulging in their previous meals. However, skipping meals can slow down metabolism and make it harder to lose weight. It can also lead to overeating later in the day. Eating small, frequent meals throughout the day can help keep the metabolism elevated and prevent overeating.

SOLUTION

To beat the munchies, carry with you healthy snacks such as dried fruits, berries, nuts, nut butter, and fruits. These foods are not only packed with nutritional value but also require a good amount of chewing, which has been linked in research to feelings of satiety, so you don’t get “hangry” before your next meal.

Another great snack to use are protein shakes and bars which are readily available and require little to no preparation

4. Not getting enough sleep

While building an awe-inspiring physique requires you to work in the kitchen and gym, you won’t see the kind of gains you could have if you aren’t also hitting the bed hard. Sleep is an essential component of weight loss and muscle growth. Not getting enough sleep can lead to increased hunger and cravings, making it harder to stick to a healthy diet. Everyone should aim for 7-9 hours of sleep per night to help promote weight loss and muscle gain.

SOLUTION

If you are having trouble getting your much-needed beauty sleep, you should look into reducing daytime stressors before you hit the hay. This means turning off your phone and computer screen, setting your room to a comfortable temperature (around 65 degrees Fahrenheit / 18.3 degrees Celsius), and making sure that you are sleeping in a dark room. Creating a sleep ritual where you unwind yourself from the day can really help boost your Zzzs. This could be in the form of journaling, taking a warm bath, meditating, reading or listening to classical music.

You can also take supplements such as zinc, ashwagandha and melatonin to help you get to bed sooner and for longer. And forget exercising; exercise performed close to bedtime (90 minutes or less) was found to disrupt sleep cycles. Opt instead for a 10 to 15 minute yoga stretch.

5. Not challenging themselves enough

Lastly, many clients make the mistake of sticking to the same workout routine they’ve been doing since sophomore year in college with the same weekly split. But now you're 33. With a beer belly, and you haven’t felt the sweet sensation of the “pump” since those college football days. What gives?

The body adapts to the same kind of stimulus, and it becomes less effective over time. It is essential to keep challenging the body by increasing weight or reps or adding new exercises to the routine. Personally, performing cross-training has helped me immensely in my jiu-jitsu training, as well as stimulating new muscle growth and accelerating fat loss.

SOLUTION

Have a personal trainer come up with a workout program that is always changing, and which uses various modalities of periodization; changing workouts and their intensity within a certain period of time.

By avoiding these mistakes, clients can set themselves up for success in their weight loss journey. Remember, losing weight is a slow process, and progress may not be seen right away. But with consistency and patience, you can reach your weight loss goals, and go even further.

References:

Dr. Breus, Michael. “Exercising for Optimal Sleep.” The Sleep Doctor, 13 December 2022, https://thesleepdoctor.com/exercise/best-time-of-day-to-exercise-for-sleep/. Accessed 22 January 2023.