At the end of our last 10-Day Sugar Reset, we held a final coaching session called Connecting the Dots. Each coach shared the pitfalls they see most often with their clients. When it was my turn, I realised how many of my answers echoed what the others had just said.
After coaching hundreds of people, I see the same weight loss mistakes coming back again and again. And most of them have nothing to do with people not caring about their health. Often, they are trying very hard. They are just focusing on the wrong things.
So I want to share the 15 weight loss mistakes I see most in my practice, grouped into three parts: what is on your plate, how you approach change, and what happens beyond food. Please do not try to fix all 15. Read the list, notice the 2 or 3 that sound like you, and start there.
Why trying harder is not the answer
“Asmaa, I’m making so much effort, and I only lost 100 grams this week!” I hear this all the time.
Here is what I always remind people. We gained the weight over time, sometimes months, sometimes years. The body needs time to reverse that process too. And effort only works when it addresses what created the weight gain in the first place.
That is why spotting your own weight loss mistakes matters more than adding another rule. More effort in the wrong direction mostly brings more frustration.
Weight loss mistakes on your plate
1. Focusing only on removing sugar
You remove the chocolate, the biscuits and the desserts. That is a great start. It is one of the most understandable weight loss mistakes, because cutting sugar feels like the obvious first step. But if you do not look at the overall quality and balance of your meals, the cravings usually come back, and so does the weight.
Cutting sugar is one piece. Building a balanced plate is the bigger one. If cravings keep winning, it helps to understand what really causes sugar cravings.
2. Not eating enough protein
This is one of the most common weight loss mistakes I see, and breakfast and lunch are usually where it happens. A coffee and a piece of toast, then a light salad. By late afternoon, hunger takes over.
Protein helps you stay full and manage your appetite later in the day. A small study reported by Harvard Health found that people who ate a higher-protein breakfast (28 grams versus 12.4 grams) had lower blood sugar and less appetite later in the day. Eggs, Greek yogurt or a high protein breakfast smoothie are easy places to start.
3. Not eating enough fibre
Too few vegetables, legumes, whole grains, nuts and seeds means less fullness and a less diverse diet. According to Mayo Clinic, high-fibre foods tend to be more filling, so you are likely to eat less and stay satisfied longer. Their guidance for women is around 25 grams a day up to age 50, and 21 grams after 50.
Low fibre is one of the quieter weight loss mistakes, because nobody feels it as a problem day to day. Fibre also feeds your gut and supports your metabolic health. If bloating has been holding you back from eating more plants, read more on digestion after 35.
4. Eating carbohydrates on their own
Fruit alone. Toast alone. Crackers, cereal, a few dates. None of these foods is “bad”, but eaten on their own they often leave you hungry again quickly.
Instead, think about the whole meal or snack. Combine carbohydrate-rich foods with protein, fibre and healthy fats. An apple with a handful of nuts. Toast with eggs and avocado. Dates with a spoon of nut butter. This small shift fixes one of the weight loss mistakes I see most often in food diaries. It is the idea behind the PFF+C plate (protein, fibre, fat, plus carbohydrates) I teach in all my programs.
5. Skipping meals or eating too little during the day
You skip breakfast, eat a small lunch, and then wonder why you are starving, snacking or craving sweets in the evening.
During the session, Nabil shared feedback we hear very often from people who start coaching with us: “You’re giving me too much to eat!” Once we look at what their body actually needs, most of them were simply not eating enough. Eating too little during the day is one of the weight loss mistakes that hides most easily, because it feels like discipline.
6. Being afraid of carbohydrates
The objective is not “no carbs.” Quality, quantity and the overall meal matter much more. Whole grains, legumes, vegetables and fruit can all be part of a healthy way of eating that supports weight loss.
What we want to reduce is excess, especially excess refined carbohydrates. Not a whole food group. In my practice, cutting carbs completely is one of the weight loss mistakes that most often ends in strong cravings and starting over.
7. Thinking “healthy” automatically means weight-loss friendly
Granola, smoothies, energy balls, dates, honey and “no refined sugar” products all look healthy. Some are. But depending on the product and the portion, they can still be energy-dense or contain a lot of free or added sugars.
“Healthy” on the label does not automatically mean blood-sugar friendly or weight-loss friendly. These foods lead to some of the most common weight loss mistakes precisely because they feel virtuous. Read the ingredients, look at the portion, and ask yourself what else is on the plate with it.
8. Drinking your sugar without realising it
Juices, sweetened coffees, soft drinks and some smoothies can add a lot of sugar to your day, without the same food structure as eating whole foods. According to the Harvard T.H. Chan School of Public Health, liquid calories do not provide the same feeling of fullness as solid food, and people do not tend to eat less to make up for them.
The World Health Organization recommends limiting free sugars to less than 10% of total energy intake, with additional benefits below 5%, roughly 25 grams or 6 teaspoons a day. Fruit juices count as free sugars, even when they are 100% fruit.
The good news: drinks are among the easiest weight loss mistakes to fix. Swap one sweet drink a day for water, flavoured water or unsweetened tea, and build from there.
Weight loss mistakes in your mindset and approach
9. Fighting your environment instead of shaping it
If sweets are always visible and easy to grab, while the nourishing options need preparation, you are making the healthier choice unnecessarily difficult. Then you blame yourself when you “give in.”
Many weight loss mistakes are really environment problems, not character problems. Change the environment instead. Keep a bowl of nuts on the counter and the biscuits out of sight, or out of the house. Batch-cook one protein for the week. As Louisa, our mindset coach, put it in the session: your environment is stronger than you think. That includes the people around you. Tell someone you trust what you are working on.
10. Trying to be perfect
At the beginning, many people want everything to be perfect. I once mentioned organic produce, and a client went to four or five different stores to find organic parsley. After two weeks, she told me it was too much and she was stopping.
That was never the objective. Perfectionism quietly sits behind many of the other weight loss mistakes on this list. Go to one good store. If there is no organic coriander this week, take what is available. It is not the end of the world.
The same goes for food. One dessert becomes “I’ve ruined everything,” followed by overeating or waiting until Monday to restart. Louisa shared a simple rule I love: never have two off days in a row. If today was not your best day, make tomorrow just 1% better. Sustainable habits matter far more than one imperfect meal. If that cycle feels familiar, you may find emotional eating after 35 helpful.
11. Only looking at the scale
Of all the weight loss mistakes on this list, this is the one that discourages people most. The scale is one measure. There are so many others: better energy, fewer cravings, improved digestion, better sleep, more strength, a better mood, your waist, and how your clothes fit.
Many people in my groups prefer not to weigh themselves at all, and just focus on feeling good in their clothes. I fully support that. If you do use a scale, look at the trend over time, ideally fat percentage and muscle mass, rather than the daily number. If you are doing strength training, your weight might stay stable while you gain muscle and lose fat. That is real progress, even when the number does not move.
12. Changing everything at once
Sugar-free, gluten-free, dairy-free, fasting, calorie restriction, supplements and a new exercise plan, all starting Monday. It is too much stress for the body and the mind. It also becomes impossible to know what is helping.
Let me share the story of Celine (name changed to protect her privacy). She was 42 when she joined one of our weight loss programs, and she lost 7 kg in her first two months. Then she went step by step. Each time she repeated the program inside our membership, she chose one thing to go deeper on: hydration first, then breakfast, then something else. Over time she lost 15 kg. Today her goal is no longer weight. It is fitness. She recently shared a video of herself surfing with her daughter, something she could not do before.
Her story shows how to avoid two weight loss mistakes at once: trying to be perfect, and changing everything at the same time. One change at a time is not slow. It is what makes change last. We go deeper into this in sustainable weight loss: 8 reasons why most programs fail.
Weight loss mistakes beyond the plate
13. Focusing only on food
Focusing only on food is one of the biggest weight loss mistakes for busy women. Some people make their diet perfect, but their stress is through the roof, they go to bed after midnight, and they barely move because work takes everything. We are not just a digestive system that absorbs and burns calories. We are many systems working together, and our hormones and nervous system play a big role.
Sleep is a good example. A meta-analysis in the European Journal of Clinical Nutrition found that partial sleep deprivation was linked to people eating around 385 extra calories the next day. Read more in the importance of sleep for weight loss and stress and weight loss after 35.
Muscle matters too. The CDC recommends muscle-strengthening activities at least 2 days a week, working all major muscle groups. Building muscle also helps you maintain your weight loss over the long run. Here is why muscle loss after 35 matters.
14. Following somebody else’s diet
Your friend lost 10 kg with a plan, so you follow the same plan. But the same plan will not address everyone’s barriers, preferences, lifestyle or health goals.
Susie (name changed at her request) joined our group coaching at 55, wanting to lose weight. After a month, she had lost 2 to 3 kg, and then progress slowed. When we looked deeper, sugar was not her issue at all. She had an autoimmune thyroid condition, she was going through menopause, and inflammation was limiting how much she could move. Once we worked on what was really driving her symptoms, alongside her group coaching, things changed. Within about seven months, she had lost 25 kg.
Copying someone else’s plan is one of the weight loss mistakes that costs the most time. Each of us has different drivers behind weight gain. That is why I personalise every approach, in group or private coaching, rather than following a protocol blindly.
15. Waiting for the next reset instead of acting on what you already know
This is the most important one for me, and it is how I closed our session. “I learned a lot, I’ll take action properly in the next reset.” Or looking for the next free ebook, when you already have more knowledge than you are using.
The 10 days were never something to “finish.” The real result is taking the few habits that made the biggest difference and continuing them. Small steps over a long period of time beat a perfect plan that starts “later.”
And it is never too late. Leila, one of the women I worked with (name changed to protect her privacy) is a doctor who was still practising when she reached out to me at 70. She was overweight, with significant insulin resistance, back pain from inflammation, and frequent allergic reactions. We worked together for 11 months, at her own pace, focusing on lowering inflammation and balancing her blood sugar. She lost 19 kg, her insulin levels improved, and she started Pilates at home. She took action, and that is what made the difference.
How to find your 2 or 3 weight loss mistakes
Here is the exercise I gave our Sugar Reset group, and I would love you to do it too:
- Read the 15 weight loss mistakes above again, slowly.
- Tick every one that sounds like you, honestly.
- Choose the 2 or 3 that are still getting in your way the most.
- Write one small, specific action for each, for this week.
- Work on those consistently before adding anything new.
That is it. Not 15 changes. Two or three, done consistently.
And remember, weight loss mistakes are not a sign of failure. They are information. Once you can see them, you can change them.
Ready to take the next step?
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Want personal support?
If you are ready to take action seriously and want the right support to reach your goal, I would love to hear from you. Book a call with me to discuss your personal situation, and I will advise you on the best solution for you, whether that is private coaching focused on your own health challenges, or ongoing support and community inside our Authentik Reset Membership.
Frequently asked questions
What are the most common weight loss mistakes?
The most common weight loss mistakes I see are focusing only on removing sugar, not eating enough protein or fibre, skipping meals, drinking sugar without realising it, trying to be perfect, only watching the scale, and changing everything at once. Most people make 2 or 3 of these, not all of them.
Why am I not losing weight even though I eat healthy?
“Healthy” foods like granola, smoothies, dates and honey can still be energy-dense or high in free sugars depending on the portion. Eating too little during the day, low protein, poor sleep and high stress can also slow progress, even when your food choices look good.
Should I cut out carbs completely to lose weight?
No. The goal is not “no carbs.” Whole grains, legumes, vegetables and fruit can all be part of a healthy eating pattern. Focus on quality and quantity, and pair carbohydrates with protein, fibre and healthy fats.
Does skipping meals help you lose weight?
For many people, skipping meals backfires. It often leads to strong hunger, snacking and sugar cravings later in the day. Nourishing your body regularly with balanced meals is usually a better starting point.
Are smoothies and granola good for weight loss?
They can be, but not automatically. Many smoothies and granolas contain a lot of free or added sugar, and liquid calories do not keep you as full as solid food. Check the ingredients, watch the portion, and add protein and fibre.
How much sugar is too much per day?
The World Health Organization recommends keeping free sugars below 10% of your total energy intake, with additional benefits below 5%, which is roughly 25 grams or 6 teaspoons a day. Free sugars include added sugars, honey, syrups and fruit juices.
Can poor sleep stop weight loss?
It can make it harder. Research shows partial sleep deprivation is linked to eating around 385 extra calories the next day. Poor sleep can also increase cravings and lower your energy to move.
Should I weigh myself every day?
You do not have to. The scale is only one measure. Energy, cravings, digestion, sleep, strength and how your clothes fit all show progress. If you weigh yourself, look at the trend over weeks, ideally fat percentage and muscle mass.
Do I need strength training to lose weight?
It is strongly recommended. Muscle-strengthening activity at least 2 days a week supports your health and helps you maintain weight loss over the long run. It does not have to be a gym. Bodyweight exercises and bands at home work too.
How many changes should I make at once?
Start with 2 or 3. Changing everything at once is stressful, hard to sustain, and makes it impossible to know what is working. Add new habits once the first ones feel automatic.
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About the author
Asmaa Lahlou is the co-founder of MyAuthentikSpoon, a naturopathic program dedicated to empowering individuals to make smarter food choices for improved well-being. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with Asmaa to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.
