Weight loss is not an easy journey, and throughout mine, I’ve made quite a few mistakes. If you’re looking for an effective and sustainable way to lose weight, be sure to avoid the pitfalls I fell into — so you don’t waste time on methods that simply don’t work. Let’s explore the valuable lessons from this weight loss journey together! weight loss !
1. Only Focusing on Exercise
When I first started my weight loss journey, I believed that simply working out a lot would help me lose weight quickly. However, I soon realized that exercise only makes up about 20% of the process in the weight loss process, your diet is the key factor. The basic principle of weight loss is a calorie deficit – you have to consume fewer calories than your body needs to maintain its daily functions.
For example, an average adult typically needs around 2000-2500 kcalo per day. However, once I started adjusting my calorie intake and combining it with consistent exercise, my weight loss results improved significantly. Remember, successful weight loss is a combination of: exercise and a balanced and healthy diet.
This is one of the most common weight loss mistakes beginners tend to make!
2. Obsessing Over the Number on the Scale
Every morning, I used to step on the scale and worry about the number I saw. When it didn’t change, I’d feel disappointed and question whether I was doing things right. But over time, I came to realize that weight is not the only indicator that matters when it comes to measuring progress in your weight loss journey. Sometimes, even if you're losing fat and gaining muscle, your weight might not change much — or it might even plateau for a while — because muscle weighs more than fat.
I’ve gone through this situation many times. The number on the scale didn’t drop the way I expected, but the interesting thing was my waistline was shrinking significantlyI felt so happy seeing my body start to slim down — old jeans fit again, and I felt so much lighter and more comfortable in my own skin.
Besides that, when I started checking my body fat percentage and and my visceral fat levelI noticed a clear difference — my visceral fat level was going down, which meant my overall health was improving too. Visceral fat is especially dangerous because it surrounds vital organs, and reducing it can significantly lower the risk of heart disease, diabetes, and other serious health issues.
The percentage of body fat decreased which meant I was truly losing excess fat and gaining muscle — something the scale alone couldn’t show. When I started focusing on these measurements instead of obsessing over my weight, I could clearly see the progress my body was making. More importantly, I felt so much healthier. I had more energy, and the constant fatigue and sluggishness I used to feel were gone. That sense of being strong, energized, and fully alive — that’s the greatest reward I’ve gained from changing my lifestyle and eating habits.
3. Eating Too Much Meat Makes You Fat?
When I first started losing weight, I used to think that Eating meat will make me fat.especially red meat. However, over time, I realized that lean meat is a source protein that’s very important for weight loss. Protein helps build muscle and maintain a toned body.
A healthy diet doesn’t mean cutting out meat completely. Just choose lean meat, lean cuts with the fat and skin trimmed off to get enough protein without worrying about weight gain. Studies also show that eating lean meat not only helps maintain muscle mass but also boosts fat burning, making the weight loss process more effective.
4. Skipping Meals
Skipping meals was one of the methods I tried, hoping it would help me lose weight quickly. However, over time, I realized that skipping meals is not a sustainable solution. My body constantly felt tired, low on energy, and I often ended up binge eating later to compensate. Skipping meals can also push the body into a state of crisis and slow down the metabolism.
Research from American Journal of Clinical Nutrition shows that prolonged fasting can reduce metabolism and negatively affect your health. That’s why I’ve learned that instead of skipping meals, it's better to eat smaller, more frequent meals and ensure you get enough nutrients throughout the day — it’s a much more effective way to lose weight while staying healthy.
5. Not Getting Enough Sleep
One of the biggest mistakes I made was not getting enough sleep. Lack of sleep doesn’t just affect your health — it also leads to fat storage in the body. According to research from Sleep Foundation, sleep deprivation increases cortisol levels (the stress hormone)which triggers cravings and leads to fat storage, especially around the belly.
Once I started improving my sleep quality, my body gradually became healthier and burned fat more effectively. Getting enough sleep helps the body recharge its energy, regulate hormones, and support the process of fat burning more efficiently. Don’t forget — sleep is an extremely important factor in the weight loss journey.
conclusion
Weight loss isn’t a race — it’s a long and sustainable journey. What truly matters is a calorie deficitnot just over-exercising or extreme dieting. Remember, a healthy, balanced diet, getting enough sleep and staying consistent with exercise are the key factors that will help you lose weight effectively and sustainably.
So don’t stress too much about the number on the scale — focus instead on the changes happening in your bodyyour body fat percentage and visceral fat level, and how much lighter and better you feel. Stay consistent — and don’t forget to love yourself throughout this journey!
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Linkachu – Someone who has battled weight for nearly 20 years and is currently exploring the “eat fully, still lose weight” method.
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