As the holidays approach, many people start to worry about their weight. After parties, gatherings with friends, and a variety of delicious foods, the fear of “gaining a few pounds” makes many people rush to strict diets or try a new weight loss trend on social media. It sounds reasonable, just cut calories, eat less, and the weight will decrease. But the reality is much more complicated.
Weight loss is not simply about eating less and exercising more, but a process that requires understanding of the body, patience, and a sustainable strategy. Many people fail not because they lack determination, but because they are going in the wrong direction.
What are the mistakes to avoid?
Here are the 4 most common mistakes people make when trying to lose weight:
1. Focusing on the result instead of the process
Most people who start to lose weight are only focused on the number on the scale. They step on the scale every morning hoping for a small drop, and if they don’t see any change, they immediately feel disappointed. However, this obsession with results is what makes them give up easily.
Losing weight is not an event, it’s a process of changing lifestyle habits. If you only look at the number on the scale and ignore other improvements (like sleeping better, having more energy, or feeling healthier), you are losing your motivation.
When you are too focused on losing weight, you are willing to try unfounded and even dangerous methods that can be counterproductive and harmful to your health. Instead of just setting a goal of “losing 5kg”, focus on specific actions such as: eating enough vegetables every day, maintaining a 30-minute walk, sleeping 1 hour earlier… These habits are the foundation to help you lose weight truly and sustainably.
2. Dieting instead of fueling the body
Many people think that to lose weight, they just need to “eat less”. But in reality, eating less does not mean losing fat. If you only focus on “dieting”, you may be causing your body to fall into a state of energy deficiency, leading to fatigue, reduced metabolism, and even increased cravings later.
Our bodies need energy to maintain life activities, from breathing, digestion to cell regeneration. When you eat too little or completely cut out a food group (like carbohydrates or fat), the body will react by slowing down metabolism to save energy. This makes it harder to lose weight, and even makes it easier to gain weight back when you eat normally.
Each meal should have enough complex carbohydrates (like oats, brown rice), lean protein (like fish, chicken, eggs) and healthy fats (like avocado, walnuts, olive oil). When your body is fully supplied with energy, you will feel full longer, crave less snacks and maintain better exercise performance. Effective weight loss does not come from forcing yourself to eat less, but from eating right and eating enough.
3. Fasting and cleansing
In an effort to lose weight quickly, many people turn to methods of “cleansing” the body or intermittent fasting. Some people only drink juice for a few days, or skip breakfast in the hope that their body “burns fat faster”. It sounds reasonable at first, but the reality is far from it.
Excessive fasting puts the body into a state of physiological stress, forcing it to break down muscle for energy. As a result, you lose valuable lean muscle, which helps maintain your metabolism and burn calories even at rest. When muscle mass decreases, your metabolism slows down, and you quickly gain weight back after eating normally. Furthermore, “cleansing” with extremely low-calorie juices can disrupt electrolyte balance, causing fatigue and dizziness. A metabolic study found that prolonged fasting can increase the accumulation of visceral fat, a dangerous type of fat linked to diabetes and heart disease. Therefore, instead of extreme detoxification, you should “cleanse” your body with natural foods: green vegetables, fresh fruits, whole grains, filtered water and quality sleep.
4. Misunderstanding about saving calories
Another common mistake is thinking “eat less today so you can eat comfortably tonight”. Many people skip breakfast or lunch because they are afraid of “saving calories”, then at the party in the evening, they cannot control their hunger and overeat.
What’s worse is that this compensation cycle often repeats: the next day, you feel guilty again, fast again to “make up for it”, and then overeat that night. Research has shown that skipping meals regularly not only increases belly fat, but also causes insulin resistance in the liver, making the body more likely to store fat.
Instead of trying to “compensate” for excess meals, maintain a steady eating rhythm throughout the day. Providing regular energy helps stabilize blood sugar, prevents cravings, and makes it easier for you to control your portions. A full breakfast, a balanced lunch, and a light dinner will help your body function smoothly, without having to “save” or “compensate” for anything.
In short, sustainable weight loss is not the result of a miracle, but the result of perseverance, understanding, and proper self-care. Start small: eat on time, get enough sleep, exercise regularly, and cultivate a positive relationship with food. When you understand and respect your body, weight loss is no longer a battle, but a journey of balance and health.
