10 Common Weight Loss Mistakes To Avoid

Let’s face it - the number of weight loss programs out there that promise to help you lose 20 pounds in 30 days is overwhelming. And despite how frustrating it can be, you’re far from alone in your experiences if you are feeling sluggish, unmotivated, demoralized, or just plain unhappy with your relationship with your body and the foods you eat. 

Also, lots of companies are out there to take advantage of your unhappiness and offer you everything from the next “quick fix” miracle pill to the scary crash diet that wreaked even more havoc on your metabolism. There are literally thousands of strategies out there you can try, but there’s only one you! 

You might have had your own experience of finding some programs that were great until you were “over”  your diet. Some might have seemed to be going great until they weren’t, some demanded that you keep buying expensive products, and some strategies were mehhh … not so great.

So - the ultimate question - are you (unintentionally!) making a common weight loss mistake you could easily avoid? 

Without further ado, let’s debunk four of the most common mistakes I see most often:

10 Weight Loss Mistakes You Make

1. Focusing on Carb Intake Instead of Calorie Intake

This crash diet mindset only reinforces the idea that some foods are “good” and other foods are “bad.” Carbs get an unfairly “bad” reputation, landing extreme carbohydrate-restricting diets as one of the most common mistakes in weight loss. Many fad diets, such as Keto and Atkins, put carbs on the no-fly list.

Ultimately, though, cutting out carbs is one of the most damaging things to undermine a long-term healthy relationship with food and with your body. It’s bad for your mood, and it’s ultimately bad for your energy balance and greater overall health. 

After all, such extreme restrictions not only try to make your favorite foods become the  enemy, but let’s be real - extreme restriction only makes you crave  those foods more because they’re “off limits!” Does this sound familiar? 

Here’s the truth, though: you can lose weight while still enjoying carbs! At Strong with Sarah, we  develop patterns to make sure that you are keeping your calories in check and that you’re creating a calorie deficit overall in a way that is healthy, balanced, and in tune with your own personality and preferences… While still enjoying some carbs in moderation!

2. Getting Judgmental Instead of Getting Curious

This is a more subtle (but also common) weight loss mistake. It’s easy to beat yourself up for your choices around food and exercise. After all, isn’t that what we’re bombarded with all the time, where suddenly it goes from “treat yourself” to “you should feel guilty because you ‘cheated’ on your diet?”

To put it another way, has this thought ever crossed your mind: “Dang it! I screwed up, and I ate way too many cookies. I am such a failure, and now I’m never going to lose weight. I’m destined to be trapped in this body forever!” Sound familiar? 

If so, it’s time to start getting curious instead of feeling guilty!

Instead of berating yourself only to go back to a quick “guilt trip fix,” at Strong with Sarah, we can help you replace shame and hopelessness with curiosity and accountability. 

In other words, instead of getting mad at yourself for overeating or making another excuse for avoiding a workout, start to ask yourself why you didn’t stick with your goal or respect a boundary.

Finding your motivation and understanding the why behind your habits is a skill that can pay off big time. This is about creating a mindful habit for all those next times when there are cookies sitting in front of you or when the couch sounds comfier than a workout mat.

3. Focusing on Perfection Instead of Consistency

This common weight loss mistake ties closely to point number two. After making one choice that you’re not proud of, it’s easy for that “screw it!” mentality to take over and lead to a downward spiral. This stems from the fad and crash diet culture, too, where there’s an all-or-nothing mentality that says you’re either with “our program” or you’ve fallen off track!

So, instead of focusing on perfectly executing your plan (because, remember, nobody is perfect), focus on consistently hitting your nutrition and exercise goals 80-90% of the time.

At Strong with Sarah, consistency over perfection means striding to make healthier choices most of the time. That remaining 10-20% is where you still have room to indulge and enjoy your favorite treats (and yes, that might mean even skipping a workout or two).

4. Relying on Motivation Instead of Building Momentum

This point goes directly back to point number three because fun fact: NOBODY is motivated to eat healthily and exercise all the time. 

Not me, not my team of coaches - and guess what! - not even our most successful clients. It is such a common mistake to think weight loss means relying on external validation whenever you “get it right.”

This is where Strong with Sarah makes a difference. My team and I are big on motivation, but it’s the kind that comes with developing your own accountability muscle. These changes don’t happen overnight, but they will create momentum that you can keep building on to create lasting new habits. 

More precisely, this means committing to taking one action that will lead you closer to your goals, regardless of how motivated you feel at the time. Wanted to spend 30 minutes on your phone instead of a quick jog? Decided to sneak a cookie because “nobody is looking?”

We’ve all been there, but when it’s a habit rather than a one-off, it’s time to replace those old behaviors with one conscientious choice at a time so that your “not today” responses to workouts are true “rest days” for more active weeks, and indulging your sweet tooth is a special occasion than a main food group. This is another case where crash diets aren’t the answer because, deep down, it’s about changing your mindset, not which “magic” pill you take or food group you eliminate.

5. Struggling with Emotional Eating Instead of Mindful Eating

If you are struggling with emotional eating, you may consume extra calories even without realizing it. This common weight loss mistake can be solved only when you address your emotions of sadness, stress, boredom, or even procrastination.

Only then can you focus on mindful eating and eating to enjoy food and not to stuff yourself. With Strong with Sarah, we will teach you to pay attention to cues and to savor each bite. Moreover, if you have some trigger foods, your personal coach will help you indulge them in moments that matter and in moderation. Gone are the days of being afraid of certain foods!

6. Staying Up Late Instead of Getting a Good Night’s Sleep

Your weight may not be shifting because of your sleep cycle. It may sound crazy, but if you aren’t getting enough sleep, it may affect your metabolism. Most people’s bodies require anywhere between 7 and 9 hours of sleep to properly function–any less sleep may lead to a cortisol spike. It’s a stress hormone that causes your body to process fat more slowly. Plus, a well-rested body is more likely to make healthier choices.

7. Sticking to Fad Diets Instead of Eating Favorite Foods in Moderation

Fad diets often promise quick results, but they are not lasting and often leave you feeling deprived and unsatisfied. Instead, we always teach our clients to enjoy their favorite food in moderation. It never hurts to include your favorite treats in small portions while focusing on balanced and nutrient-dense meals. 

Extreme restrictions don’t guarantee lasting results—they often lead to temporary weight loss followed by frustration when the scale inevitably creeps back up.

8. Expecting Overnight Success Instead of Long-Lasting Results

Setting goals is essential to staying motivated, but keeping those goals realistic is just as crucial for long-term success. It’s no secret that weight loss takes time, but it also requires patience.

Fad diets are quick fixes that often rebound in weight gain, while long-lasting results take time and accountability. Instead, you should focus on building lasting habits, like consistent exercise and healthy eating patterns, for results you can maintain.

9. Drinking Sugary Beverages Instead of Making Healthier Choices

Soft drinks are well-known for their high sugar content, adding unnecessary calories to your diet. However, simply cutting back on these beverages isn’t always the key to losing weight. Many people switch to "healthier" options like fruit juices, but even freshly squeezed juices can be loaded with natural sugars. These hidden calories may hinder your progress and keep you from reaching your weight loss goals.

What’s the solution? Definitely not to give up these beverages–instead, reduce your intake of sugar-sweetened drinks and enjoy  them in moderation.

10. Eating Ready Meals Instead of Cooking Healthier Meals

In a fast-paced society, it becomes harder to find time to cook healthy meals at home, especially after a tiring working day. Unfortunately, some brands of pre-packed meals are often high in salt, sugar, and unhealthy fats. When cooking at home, you are in control of ingredients and portion sizes. This way, you can prepare healthier and more satisfying meals that align with your goals.

Cooking nutritious food is possible even when you have limited time. If you have spare 20 minutes, you can check out our 20-minute healthy meals prepared by our nutrition coaches.

Wrapping Up

Have you made any of these mistakes? If yes, it’s not too late to fix them and get back on track with your weight loss journey!

By joining Strong with Sarah, you can learn sustainable ways to keep the weight off with new healthy habits. Contact me here to start your weight loss journey with us.