Dieting is often seen as a quick fix for weight loss, but for many people, the results fall short of expectations. Whether it’s drastically cutting calories, following unrealistic meal plans, or falling victim to trendy diets, here are common pitfalls that can sabotage even the most well-intentioned efforts.
“If I want to lose weight fast, I should eat as little as possible”
Except that’s not always the case. Not only does this method of dieting sound extremely painful, a few things can happen to cause your weight loss plan to backfire in the long run:
When you significantly reduce your calorie intake, your body adapts by lowering its Basal Metabolic Rate (BMR)—the amount of energy your body needs to maintain basic functions has been reduced at rest. This means your body burns fewer calories overall, even when you’re putting in extra effort through exercise.
As a result, weight loss stalls, making long term weight loss much more difficult to achieve and sustain. Aggressively dropping your calories can also impact thyroid function, which further slows down your metabolism.
Having insufficient calories can lead the body to break down muscle tissue to produce energy, especially when it lacks protein. This not only slows your metabolism but can also result in a condition known as being "skinny fat"—where your body may appear slim, but you have a higher percentage of fat and reduced muscle mass.
Blood sugar levels can swing dramatically when you skip meals, leading to intense cravings for high-calorie foods. It’s completely natural to feel like you need to overeat when this happens, but unfortunately, this often leads to high sugar levels and putting your body in the storing fat mode and cancels out any caloric deficit you’ve worked hard to achieve throughout the day. This cycle can be frustrating, making it even harder to stick to your weight loss goals.
Does your diet plan consist of little to no carbs, or allow only certain nutrients?
Your body needs a balanced mix of nutrients to function properly, and cutting out key food groups can lead to nutrient deficiencies, fatigue, and cravings that make the diet difficult to maintain over time. Restrictive diets can also trigger binge eating or make you feel deprived, setting you up for a cycle of yo-yo dieting.
Additionally, many of these diets require meticulous preparation, which can be a significant challenge for people with busy schedules.
For instance, the keto diet involves complex recipes with high-fat ingredients that take time and effort to prepare. Some plans even incorporate exotic superfoods like activated charcoal or nutritional yeast, which are not only expensive but also difficult to find. For a typical office worker or anyone with a demanding lifestyle, maintaining these diets in the long term can be incredibly challenging and impractical.
Sometimes, clients struggle to lose weight due to underlying health conditions they may not even be aware of.
The two most common conditions we see –especially in female clients– are hypothyroidism, a condition that reduces the production of thyroid hormones and polycystic ovary syndrome (PCOS), a condition which affects hormone balance. Both slow metabolism and make weight loss significantly harder.
Sleep deprivation can have a negative effect on the body’s hormones and energy levels. An imbalance in the body’s hormones like ghrelin and leptin, which are important for regulating hunger and filling, can increase the appetite and lower satiety. This pushes you to eat more than what is enough. Additionally, the lack of sleep can make your body feel exhausted and reduce your ability to engage in exercise or doing any physical activity, which is vital for losing weight.
Sometimes, foods that feel light in your stomach, like a croissant or flaky pastry, can trick you into thinking they’re low in calories. But despite their airy texture, these foods are often loaded with hidden calories from fats and sugars. So while they may seem like a guilt-free snack, they can quickly add up.
Instead, try opting for nutrient-dense foods when planning meals. Not only are these foods packed with essential nutrients your body needs, they are more filling since they have more fibre and protein content, which helps in regulating appetite and sustaining energy levels. This type of food also makes you feel full for a long time and makes you less likely to reach for unhealthy snacks, helping you stay on track with your goals.
Mindless snacking, especially when you're busy or multitasking, can cause you to eat more than you realise since you’re not fully paying attention to how much you’re consuming. In social settings, it’s also tough to turn down food, and you might feel uncomfortable saying no to snacks offered by others. These little bites can quickly add up, making it harder to stick to your calorie goals.
That said, dieting isn’t about missing out on life’s special moments or feeling like you have to avoid social gatherings. It’s more about being mindful of what you’re eating – before reaching for a snack, pause and check if you're genuinely hungry or just eating out of habit.
By adjusting your intake throughout the day and making healthier choices, you can still enjoy important occasions without derailing your progress.
Planning to lose a significant amount of weight quickly can lead to burnout and frustration, especially if your results don’t meet your expectations. This can lead to feelings of disappointment and, potentially, binge eating.
Try focusing on long-term, sustainable approaches, such as engaging in a sport you enjoy as physical activity and incorporating one nutrient-dense food into every meal.
Aim for a realistic weight loss goal of about 0.5kg per week, which adds up to 2-4kg a month or 12-24kg a year.
It's also normal to hit a plateau during your weight loss journey. If this happens, remain patient and resilient, and consider consulting with a healthcare professional like a nutritionist or therapist for guidance.
Your ultimate goal is not just to lose weight, but reduce your body’s overall fat percentage. The scale cannot assess other significant body composition changes as it can only measure your total weight that includes muscle, fat, water and other factors. Ideally, you should have higher muscle mass and lower fat percentage as this body composition boosts improved metabolism and health.
Health screenings can help provide insights into how your overall health impacts your ability to lose weight. For instance, elevated blood sugar levels may indicate insulin resistance, which can hinder weight loss efforts. Similarly, high cholesterol and blood pressure can reflect lifestyle factors that need addressing to create a more effective weight loss plan.
By understanding these health indicators, you can make informed adjustments to your diet and exercise routine, enhancing your chances of success in your weight loss journey.
Weight loss is inherently a challenging process, and proper support and a solid plan can make navigating this journey easier.
In fact, it’s been found that those who engage in weight loss programs with healthcare professionals lose more weight than those who do it solo. Individuals who receive regular support from dietitians or nutritionists also maintain their weight loss better over time.
At LMC, we focus on modifying eating habits rather than enforcing strict diets, making your weight loss journey enjoyable rather than a sacrifice. Our goal is to help you develop sustainable habits for a healthier, longer life, ensuring that your path to wellness enhances your overall quality of life.
Our weight loss programs at LMC can provide you with the right support and resources to help keep your goals realistic, achievable and enjoyable. It is our desire to see you successfully through the finish line, so you do not have to traverse your weight loss journey alone. Book your consultation with us today.
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