15 Common Weight Loss Mistakes and How to Avoid Them for Lasting Success Part 2

Losing weight is like assembling IKEA furniture—it looks simple on the box, but once you dive in, you’re surrounded by confusing instructions, missing screws, and the sinking realization that you’re not sure how this all fits together. Sound familiar? If you’ve ever found yourself frustrated by the process of weight loss, don’t worry — you’re not alone.

In Part 2 of our blog, we’re tackling more of those sneaky weight loss mistakes that can throw even the most motivated person off track. From comparing yourself to others or using an all or nothing mindset, we are covering the whole range and are here to break it all down with tips that are as practical as they are relatable.

And hey, making mistakes isn’t failure — it’s part of the process. We’ve been there too, from fad diets to questionable food choices (looking at you, week of nothing but protein bars). The important thing is learning, adjusting, and keeping the journey moving forward. So, let’s pick up where we left off and tackle those roadblocks head-on—because this is your year to crush your goals!

9. Lack of Planning and Prep

Mistake: One of the biggest roadblocks to weight loss success? Flying by the seat of your pants when it comes to meals. Skipping meals because you’re too busy or relying on convenience foods might feel like a quick fix, but it often leads to overeating later or making poor food choices in the moment. Forcing yourself to come up with meals and cook everyday can be a huge challenge. We actually enjoy cooking and even for us it gets exhausting real quick. Without a plan, it’s easy to grab whatever’s nearby — which usually isn’t the healthiest option.  

Solution: The fix? Prioritize planning and prep. Spend a little time each week mapping out your meals and using a meal plan or guide. Cook in bulk, prep grab-and-go options, and stock your kitchen with easy, healthy staples like pre-chopped veggies, cooked meat, or pre-made carbs like potatoes. That way, when hunger strikes, you’re ready with nourishing options that align with your goals. Remember: failing to plan is planning to fail, but with a little prep, you can set yourself up for success.

10. All-or-Nothing Mindset

Mistake: It’s the classic “I ate one donut, so I might as well eat the whole box” mindset. Thinking that one “bad” meal or a missed workout spells doom for your progress is one of the most common — and most damaging — weight loss mistakes. True, it can slow down the process, but newsflash: progress isn’t undone by one indulgent meal or a day off. It’s what you consistently do over time that matters.  

Solution: Instead of throwing in the towel, remind yourself that setbacks are a normal part of any journey. Ate a little off-plan? No big deal — get back on track with your next meal. Missed a workout? Life happens — just hit the gym tomorrow. Fitness and weight loss are about building sustainable habits, not perfection. So, give yourself some grace, and keep moving forward. Progress, not perfection, is the name of the game! And if you know you are likely to fall off, try planning for a couple days every few weeks that you intentionally take off to give yourself a small break.

11. Misjudging Portion Sizes

Mistake: You’re loading up your plate with avocado, nuts, rice, and whole-grain pasta — all healthy foods, right? True, but even the healthiest foods can trip you up if you’re not mindful of portions. Let's take a salad for example, it's easy to think it's good, but then have the dressing be a couple hundred calories that you didn't account for. It’s easy to overdo it when you’re eyeballing servings, and those extra calories can quietly add up, stalling your progress.  

Solution: Get yourself familiar with proper portion sizes. Use tools like measuring cups, a food scale, or even your hand (think a palm-sized portion of protein or a thumb’s worth of healthy fats). We highly encourage our clients to start learning how to weigh and track food. This isn't something that you need to do 24/7 but it's a valuable skill when trying to lose weight and can help you learn how to eat more intuitively. Awareness is everything when it comes to staying on track and getting the most out of your meals. But remember, balance is key — don’t let the “it’s healthy” mindset turn into a free pass to overindulge, but don't become obsessive about tracking everything all the time!

12. Not Staying Hydrated

Mistake: Did you know your body’s “I’m hungry” and “I’m thirsty” signals can feel almost identical? It’s shockingly common to mistake thirst for hunger, leading to unnecessary snacking and extra calories. Add to that the fact that many people don’t drink enough water throughout the day, and you’ve got a recipe for sluggish energy and stalled weight loss progress. 

Solution: The obvious solution? Stay hydrated! Start your day with a glass of water and keep a bottle handy throughout the day as a visual reminder. If you’re feeling hungry at an odd time, try sipping some water first — you might find that was all you needed. Bonus: staying hydrated supports digestion, metabolism, and even your energy levels, making it a win-win for your weight loss journey. A good guideline to use is: half of your body weight in ounces. So if you weigh 180 lb then work your way up to drinking 90 ounces (2.5L) or until you find your sweet spot. If you are really active or sweat a lot, then consider supplementing with electrolytes to help with hydration.

13. Overestimating Exercise Calorie Burn

Mistake: After a sweaty workout, it’s easy to feel like you’ve earned a feast. But here’s the truth: most workouts don’t burn as many calories as we think they do. That hour-long spin class or intense weightlifting session might torch 300-500 calories, but it’s not a free pass to dive into a 1,000-calorie post-workout snack. That doesn't even account for the fact that many calorie burn calculations overestimate! Oftentimes, we have to deal with clients who have a habit of under-eating throughout the day or week; When they finally do eat, they struggle to control their hunger signals, leading them to overeating and binging. 

Solution: The key is understanding that exercise is a tool for health, strength, and weight management — not an excuse to eat back every calorie burned. Instead of relying on guesswork, focus on fueling your body with balanced meals that support your goals. A mix of protein, healthy fats, and carbs will help you recover without overdoing it. By feeding yourself properly throughout the day and week you develop a better handle on your hunger cues and urges. And remember, weight loss is primarily driven by nutrition, so keep your portions in check, even after crushing a workout.

14. Comparing Yourself to Others

Mistake: Whether it is a friend, a family member, or some random person on social media, it can be difficult to just run your own race. Social media can be especially bad and it's tempting to scroll and wonder why someone else is shedding pounds or building muscle faster than you. But comparing your progress to someone else’s transformation is like judging a movie by just its trailer — you don’t know the full story. Their circumstances, genetics, and even their starting point could be completely different from yours. A thing that a lot of people forget is that what you even see on social media isn't real, that person might be photoshopped or editing their posts, maybe they are using drugs, and maybe despite looking amazing, they are personally miserable and hate their lives.

Solution: Run your own race and focus on your own struggles and triumphs that make up the journey. Everyone progresses at their own pace, and what matters most is that you’re moving forward. Celebrate your wins — no matter how small — and remember that consistency beats speed every time. The only person you should compare yourself to is the YOU from the last day, week, month, and year. Progress is personal, and everyone is going to struggle at different moments, so keep your eyes on your lane, trust the process, and simply do YOUR best.

15. Lack of Accountability

Mistake: Embarking on a weight loss journey without support is like trying to climb a mountain without a map — it’s doable, but unnecessarily difficult. Without someone cheering you on, offering guidance, or holding you accountable, it’s easy to lose momentum. Add in the lack of progress tracking, and you’re left guessing whether your efforts are paying off.  

Solution: Build a support system and track your progress. Having someone in your corner can help keep you on task and push through those days when you just couldn't be bothered. Even we use coaches, because it's hard to stay self guided and accountable. Share your goals with a trusted friend, family member, or coach who can encourage you along the way. Join a community — online or in-person — of like-minded people chasing similar goals. And don’t skip tracking tools like photos, measurements, or a fitness journal to monitor your progress. With the right support and data, you’ll stay motivated, make adjustments, and crush your goals with confidence. 

Conclusion

We hope by now that you realize fitness and weight loss is more of a marathon than a sprint, filled with twists, turns, and the occasional stumble — but that’s all part of the process. The truth is, no one gets it perfect right out of the gate, and that’s okay! Every slip-up is a chance to learn and fine-tune your approach. By avoiding these common pitfalls, you’re not just setting yourself up for a quick win — you’re building habits that lead to long-term success. Focus on showing up consistently, celebrating your progress (big and small), and staying patient with yourself. Remember, the journey is just as important as the destination, and you’re already on the right path. So here’s to steady progress, a little self-compassion, and crushing your goals like we know you can. And if you ever need a boost, you know where to find us — ready with tips, encouragement, and a helping hand!