The 10 most common mistakes people make when trying to lose weight—and how to fix them

Modern life can feel like a constant battle when you’re struggling to lose weight. You try different diets, push yourself at the gym, or cut out entire food groups, only to see minimal progress—or worse, you lose a few pounds only to regain them later. If this sounds familiar, you’re not alone. Today, we’re looking at the 10 most common weight loss mistakes people make and how to break the frustrating cycle for good. We’re meeting with Asmaa Lahlou, a certified naturopathic chef and co-founder of MyAuthentikSpoon, who believes that real transformation goes beyond just cutting calories or exercising more. But first, let’s get to know Asmaa and understand how her unique approach can help you solve this puzzle.

Meet Asmaa Lahlou

Q1: Asmaa, could you tell us a bit about your journey and how you became a Naturopathic Chef focused on healthy weight loss?

Asmaa: Absolutely! I’m a global citizen at heart, with over 20 years of experience in change management. In 2016, I earned my diploma as a Natural Chef from the College of Naturopathic Medicine in London, and I’ve since added specialized certifications in Children’s Health & Nutrition, Sustainable Food Choices, and Men’s Hormonal Health. Through my work at MyAuthentikSpoon, I’ve helped hundreds of people lose weight, gain energy, and improve their overall health by focusing on more than just calories. My approach is rooted in balanced nutrition, understanding inflammation, and nurturing gut health so that people can lose weight in a way that truly lasts.

Mistake #1: Focusing only on calories

Q2: Many people assume that weight loss is all about “calories in, calories out.” Why is that a mistake?

Asmaa: The quality of your food matters just as much as the quantity. Relying solely on low-calorie products—often filled with chemicals, artificial sweeteners, and refined carbs—can disrupt your hormones and harm your gut health. Over time, this can actually lead to more weight gain and chronic inflammation. While maintaining a calorie deficit is important, it’s equally crucial to focus on nutrient density, fiber, and anti-inflammatory foods.

This reminds me of a client who was so stressed about not exceeding a specific number of calories per day that she ended up eating far below her personal Basal Metabolic Rate (BMR). This put her body into a “famine” state, slowing down her metabolism and making weight loss incredibly challenging. Sometimes, eating too little can backfire, signaling your body to hold onto every calorie.

Focusing on balanced meals with whole foods, quality protein, and healthy fats is key to long-term success.

Mistake #2: Ignoring chronic inflammation

Q3: How does inflammation sabotage our efforts to lose weight?

Asmaa: Chronic inflammation signals your body to hold onto fat, interpreting it as a crisis. Imagine a house on fire: you wouldn’t start repainting the walls (i.e., lose weight) when there’s a bigger emergency to tackle. In the same way, your body prioritizes managing inflammation over burning fat.

By focusing on an anti-inflammatory diet—rich in vegetables, fiber, healthy fats, quality protein, and antioxidant-rich foods—you can “put out the fire,” making it much easier for your body to shed excess weight.

I recently worked with a client who has Hashimoto’s thyroiditis, an autoimmune condition causing chronic inflammation. She had struggled for years to lose weight, but by focusing on reducing inflammation and healing her gut, she managed to lose 25 kg and keep it off. The real win? Her thyroid antibodies were cut in half, and they continued to decrease even after reintroducing foods that used to trigger inflammation.

This shows that addressing inflammation at its root can lead to not only weight loss but also long-term health improvements.
Interested in learning more about the link between inflammation and weight? Join our upcoming webinar Weight Loss & Inflammation: The key to lasting results, and discover how to tackle the root causes of persistent weight gain.

Mistake #3: Overlooking blood sugar balance

Q4: Can you explain why stable blood sugar is crucial for sustained weight loss?

Asmaa: When your blood sugar spikes, your insulin levels rise, promoting fat storage—especially around the midsection. You might think you’re making a healthy choice by having a fruit-packed smoothie, but if it’s loaded with sweeteners, it can lead to an energy crash later.

To keep blood sugar stable, focus on PFF—Protein, Healthy Fats, and Fiber—in every meal. This balance helps curb cravings, maintain steady energy throughout the day, and reduce the likelihood of fat accumulation.

In fact, this was one of the key changes I made 9 years ago when I lost 10 kg and successfully kept them off. Prioritizing balanced meals with PFF not only helped me shed the weight but also kept my energy levels consistent—no more crashes or cravings!

Mistake #4: Skipping meals or fasting incorrectly

Q5: Is intermittent fasting always beneficial, or can it sometimes backfire?

Asmaa: Intermittent fasting can be a game-changer for some people, but it can also raise cortisol (stress hormone) if your body isn’t ready. If you’re already dealing with chronic stress or hormonal imbalances, skipping meals can slow your metabolism and lead to weight loss mistakes like intense cravings later on. Build metabolic flexibility first by nourishing your body adequately and managing stress.

Mistake #5: Over-emphasizing exercise

Q6: Why might over-exercising stall weight loss progress?

Asmaa: Too much exercise without proper recovery elevates stress hormones and can lead to muscle breakdown rather than fat loss. Exercise is fantastic, but more isn’t always better. Aim for a balance: daily walks, strength training a few times a week, and rest days to let your body repair. Overdoing it can trigger inflammation and make weight loss even harder.

Mistake #6: Ignoring emotional eating

Q7: How does stress or emotional eating factor into weight issues?

Asmaa: Emotional eating is huge. Stress, boredom, or loneliness can drive us to reach for comfort foods high in sugar or unhealthy fats. If you don’t address what’s triggering these cravings, you’re only treating symptoms. That’s why mindset and emotional health are core parts of sustainable weight loss. Practices like deep breathing, talking to a coach, or using mindfulness can help identify and reduce emotional eating.
Ready to learn more? Join this webinar about Stress, emotional eating and how to regain balance

Mistake #7: Underestimating protein & nutrient deficiencies

Q8: What are people missing in their meals when trying to lose weight?

Asmaa: I often see a lack of quality protein—especially at breakfast. Starting the day with a carb-rich meal sets you up for blood sugar spikes and crashes. We also underestimate the power of micronutrients, like vitamins and minerals, that keep our hormones balanced and our metabolism running smoothly. Think lean proteins, legumes, nuts, seeds, whole grains, and plenty of colorful veggies.
We’ll cover this and more in the upcoming 5-Day body reset challenge — helping you build balanced, nutrient-rich habits. Have you registered yet?

Breakfast Tip: Consider adding eggs, greek yogurt, or a protein shake to stabilize energy levels.

Mistake #8: Neglecting gut health

Q9: Why is gut health so crucial for losing weight?

Asmaa: Gut health is everything. You can eat the most nutritious meals, but if you’re not absorbing nutrients properly—due to a microbial imbalance or low stomach acid—you won’t reap the benefits. A compromised gut can also increase inflammation, cravings and mental health issues. By focusing on gut health with a diversity of fiber sources including prebiotics, fermented foods rich in a wide variety of probiotics strains, polyphenols and balanced nutrition, you’ll improve digestion and set the stage for steady and sustainable weight loss. Want to learn more? Join our webinar on Detox & Digestion to get started!

Mistake #9: Not prioritizing sleep and stress management

Q10: Can poor sleep and high stress really make it harder to lose weight?

Asmaa: Absolutely. Lack of sleep and chronic stress elevate cortisol, which increases appetite and fat storage—especially around the belly. Even if your nutrition and exercise are perfect, you might still struggle to lose weight if your body is in constant “fight or flight” mode. Aim for 7–8 hours of quality sleep and find ways to de-stress, relax, whether it’s gentle yoga or breathing exercises.

Mistake #10: Lacking sustainability and support

Q11: What final advice do you give to someone feeling stuck or frustrated with weight loss?

Asmaa: Be kind to your body! It’s not about willpower alone; it’s about restoring balance. Surround yourself with a supportive community, and don’t be afraid to seek guidance from professionals who understand weight loss mistakes from all angles—nutrition, hormones, digestion, and emotional wellness. Sustainable change is about building habits you can stick to for life.

Ready to break free from these weight loss mistakes? Join Our 5-Day Body Reset Challenge!

If you’re ready to lose weight the healthy way, reduce inflammation, and gain energy, don’t miss our FREE 5-Day Body Reset Challenge, happening April 20–25—100% online!

What you’ll get

• Daily guidance: Simple, achievable tasks that help you build better habits
• 3 Webinars: Led by experts covering gut health, stress management, and anti-inflammatory nutrition
• WhatsApp community: Connect with like-minded individuals for motivation and accountability

Meet the coaches:

• Dr. Ghita Harifi (Consultant Rheumatologist): Understanding chronic inflammation
• Karim Yahfoufi (Naturopath & Nutritionist): Digestion & weight management
• Cathy Jeroudi (Sophrologist): Emotional eating & stress reduction
• Gaelle Millard (Health Coach): Body image coaching
• Asmaa Lahlou (Naturopathic Chef): Sustainable food choices & anti-inflammatory meals

Click here to register for the challenge and start your journey toward a healthier, happier life!

Conclusion: Small changes, big impact

When it comes to weight loss mistakes, many of them boil down to overlooking the body’s complexity—like inflammation, hormones, digestion, and emotional triggers. As Asmaa reminds us, fixing these issues isn’t about intense restriction or extreme workouts, but about cultivating balance and giving your body what it truly needs. The right strategies, combined with patience and support, can make all the difference.

Take the first step today. Ditch the quick fixes and jump on board with a holistic approach that helps you feel great from the inside out. Join our 5-Day Body Reset Challenge and discover how achievable sustainable weight loss can be.

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