Head Trainer and Nutritionist Kami Price here.
Today I want to talk about some of the most common weight loss mistakes that I’ve seen in my 10+ years of training hundreds of clients and owning a private gym.
My goal as a personal trainer and nutritionist is to help people recognize and avoid these mistakes as much as possible, which is why I’m sharing them with you!
By steering clear of these 10 common blunders, you’ll set yourself up for success by beating hunger, cravings, and overeating, so that your weight loss journey will be SO much more enjoyable!
And don’t worry, I’ll give you my weight loss tips of things to do instead. It’s not just about avoiding what stalls our progress but doing the right things that will accelerate it.
10 Most Common Weight Loss Mistakes Trainers See
1. Not paying attention to portion size.
This is one of those tricky traps that can be all too easy to fall into. You’d think that as long as you are eating healthy food, you can eat as much of it as you want and still lose weight, right?
It’s important to remember that even if you are eating the right types of food if you’re portions are too big, you won’t see results.
You can still gain weight eating chicken, broccoli, and sweet potatoes if you’re eating too much of them.
Do this instead: Try tracking your calories or follow a meal plan that has your portions laid out for you.
(Don’t want to track calories and want all the hard work done for you? Check out my challenge!)
2. Always skipping breakfast.
Many people want to skip breakfast because they aren’t super hungry when they first wake up or they would rather “save” their breakfast calories for later.
Too often this results in eating way too much later in the day because they are ravenous by the time they actually get to a meal. Plus, you’ll have a lot less energy to tackle your daily tasks.
Do this instead: Do yourself a favor and eat a healthy breakfast within 30 minutes of waking. You’ll jumpstart your metabolism and you’ll be able to control hunger easier throughout the rest of the day.
If you’re not a big breakfast eater, try making an IdealShake! You can whip one up in seconds and it will help keep you full until your next meal.
3. Falling for fad diets that promise immediate results.
I’ve been in the industry for over 11 years now, which mean I’ve seen a TON of different diet trends.
Some of them work for a short amount of time, and will even yield great results, however, most aren’t maintainable for life.
This means that as soon as the “diet” is over and you go back to your old eating habits, the weight will come back on.
Do this instead: Try my IdealSHape for Life Challenge! I created this program to help people build healthy habits that can be sustained for life!
4. Working out too much too soon.
This happens ALL the time!
Tell me if this has happened to you.
You start a new exercise program and are super excited. You want to go all out and give it your all because that’s what you’re supposed to do to see results. Right? (WRONG!)
You overdo it in the first couple of workouts and then you’re so incredibly sore that you can barely walk, let alone do another workout tomorrow.
So you skip a few days and by the time your body has recovered you’ve lost motivation to start again.
There’s a better way!
Do this instead: Start out a little bit slower and only spend about 20 mins a day exercising, and then slowly increase as the body adjust to movement.
5. Going crazy with cardio.
There’s an old-school way of thinking that in order to burn fat fast, you’ve got to spend hours on the treadmill.
Sure, traditional cardio burns a lot of calories, however, strength training is important because it increases muscle which then increases the metabolism and the body’s ability to burn more calories at rest.
Do this instead: Dedicate some of your workout time to strength training so you can build fat-burning muscle!
6. Comparing your Chapter 1 to someone else’s Chapter 20.
If you’re feeling bad because you’re not losing as much weight as your friend, or you’re disappointed because you don’t fit into a size 2 and have rock hard abs like that girl on Instagram…STOP!
Everyone is different, everyone’s journey is different!
Do this instead: Your journey is yours. Don’t get caught up in what other people are doing or what other people look like because everyone starts at a different point and has a different background. You do you.
7. Treating weight loss like a sprint.
A lot of people go into weight loss going too hard too fast.
The result? Burnout.
Like I mentioned with exercise, don’t do too much too soon. Don’t get into the trap of thinking you have to be a Crossfit athlete today, cut your calories to nothing, or eliminate every “bad food” possible from your diet.
Weight loss, of the lasting variety, is not a sprint!
Do this instead: Think of it like a marathon. Pace yourself! Be grateful and celebrate the little wins along the way to your larger goal.
8. Beating yourself up for slipping up.
So often people have the mentality that if they accidentally overeat or cheat on one meal they might as well sabotage the rest of their day and just eat whatever they want and then get back on track the next day. They feel horrible and then feel guilty.
We’ve all been there, but this is the wrong mentality to take. This way of thinking makes weight loss a negative thing associated with guilt and punishment rather than rewarding.
Do this instead: If you slip up on your diet, forgive yourself and jump right back on track.
I always compare this to the tire analogy. If you are driving down the road and one tire pops, would you jump out and slash the other three tires and then buy a new set the next day?
No, you would fix the one tire that popped and then get on with your day. Same goes for eating!
9. Allowing a cheat meal to turn into a cheat weekend.
A cheat meal is one meal, not an entire day or an entire weekend. We have our family “pizza party Friday” every single week, but we try to keep our portion in check and eat clean the rest of the week. Our general rule is to try to keep a cheat meal to 600 calories.
If you think about it, weekends are three days long (Fri, Sat & Sun) which is almost half of the week! If you’re eating clean Mon-Thurs and then completely lose it over the weekend, you will never see great results.
Do this instead: Plan out one designated cheat meal each week and stick to a healthy diet the rest of the time to avoid too much splurging on the weekends. Try to keep it to 600 calories.
10. Doing exercises you hate.
If you hate the exercise you are doing, you will never stick to it. I always recommend strength training (because of the reasons I listed earlier) but don’t be afraid to try different things until you find something you like.
People always ask what the best exercise is, and my answer is always, “The one that you will do!”
Do this instead: Don’t be afraid to try a little of everything until you find what you love. You might love one thing or several! Try yoga, Zumba, kickboxing, pilates, running, etc. the possibilities are endless!
The Wrap Up
Now you know what to avoid, you’re set up for even greater success!
Now it’s time to put these tips into action.
Sign up for my FREE 15-day weight loss program!
You’ll get everything you need to get started and have lasting results. You’ll learn a ton too!
With my free challenge, you’ll get….
- Fun, short workouts designed for a variety of fitness levels. I start you small so you won’t burn out!
- Delicious meal ideas that are measured out so you don’t have to worry about counting calories and macros. Just follow the meal plan and see results quick!
- Support from me, your trainer, and a huge group of women who are also taking the challenge.
Sign up now, it’s 100% free with no obligation!