5 Common Weight Loss Mistakes

Achieving sustainable weight loss requires more than sheer determination. Many unwittingly sabotage their efforts by falling into common traps.

Here are five critical weight loss mistakes to steer clear of:

#1 Crash Dieting and Scale Obsession

A major but common mistake in weight loss is combining severe calorie restriction with an unhealthy fixation on the scale. This approach often leads to rapid, unsustainable weight loss, metabolic slowdown, and eventual rebound weight gain. Moreover, the number on the scale doesn't reflect body composition or overall health.

A better approach:

• Focus on nutrient-dense, low-insulin-promoting foods (ie low carb real food!)
• Prioritise the process of building healthy habits over quick results
• Use multiple progress indicators, not just weight
• Aim for consistent (not perfect!) changes to your eating patterns

#2 Neglecting Strength Training

Many mistakenly believe that cardio is the key to weight loss. Whilst cardiovascular exercise is beneficial, neglecting strength training can hinder your progress. Resistance exercises help build and maintain muscle mass, which is crucial for boosting metabolism and burning fat even when you're at rest.

Benefits of strength training:

• Increases muscle mass
• Boosts metabolism
• Improves body composition

#3 Ignoring Emotional Eating Patterns

Many struggle with weight loss because they fail to address the underlying reasons for their eating habits. Emotional eating—turning to food for comfort, stress relief, or to cope with negative emotions—can sabotage even the best-laid weight loss plans. Knowing why you eat is as important as knowing what to eat.

Steps to overcome emotional eating:

• Keep a food diary to identify emotional eating triggers
• Learn to distinguish between physical and emotional hunger
• Develop alternative coping strategies for stress and emotions
• Practise mindful eating to become more aware of your food choices

#4 Overlooking Sleep Quality

Poor sleep can sabotage your weight loss efforts. Lack of quality sleep disrupts hormones that regulate hunger and fullness, leading to increased appetite and cravings for high-carb foods. Additionally, fatigue can reduce motivation to exercise and make healthy food choices.

Tips for better sleep:

• Aim for 7-8 hours of sleep per night
• Avoid scrolling on your phone or using your computer close to bedtime
• Create a relaxing bedtime routine and allow for your body and mind to wind down

#5 Ignoring Stress Management

Chronic stress can hinder weight loss by elevating cortisol levels, which can increase appetite and promote fat storage, particularly around the midsection. Many also turn to emotional eating as a coping mechanism for stress.

Stress-reduction strategies:

• Practise mindfulness, meditation or breath work
• Try regular journalling
• Learn EFT (tapping)
• Try hypnosis
• Engage in regular physical activity

By avoiding these common pitfalls and adopting a holistic approach to weight loss, you'll be better equipped to achieve lasting results. Remember, long lasting weight loss is a journey that involves not just diet and exercise but also understanding your eating behaviours, improving sleep, and managing stress effectively.

With love and great health

Dr Lucy and Dr Mary XX

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!