Reasons You Aren't Losing Weight

Common Weight-Loss Mistakes

We are all susceptible to wanting the quick fix to achieve the ultimate weight-loss success. Having this mindset can often lead to mistakes that eventually get in the way of long-term goals that are trying to be achieved.  Here are seven of the biggest and most common weight-loss mistakes dietitians see according to real-life RD's.

1. There are Many Different Rules

Many people hear not eating after 7pm is a "rule." That does not work for people who work night shift or wake up early.  Melissa Rifkin, MS, RD recommends you stop eating two hours before bedtime.

2. Cheat Days

Employing cheat days is a common tactic to motivate oneself while on a strict diet.  Rifkin recommends a cheat meal* because cheating a whole day can trigger you to go off track from your healthy habits.

Alcohol is another issue.  People forget to count alcohol calories. One glass of wine is an extra 100 calories so (700 calories added per week). This adds up over time and can slow weight loss. Natalie Rizzo, MS, RD recommends reducing the intake by half or cut back to three nights a week!

3. Not Eating Enough

Many people think eating less is better, that is not the case.  You need to find the time to plan and prep your meals.  Instead of eating in an overly restricted manner, Abbey Sharp, RD, suggests choosing high-quality, nutrient-dense foods rather than just looking at the calories.  By substituting high-protein, high-fiber options for high-sugar, high-fat snacks, she says you'll naturally eat fewer calories without overdoing it.

4. Thinking Short-Term

Many people complete a short-term cleanse diet.  Angie Asche, MS, RD, says weight gain is rapid after ending a seven or 21 day cleanse.  Fasting for too long can slow metabolism making it difficult to keep the weight off.  Try and stick to a diet that is rich in fruits and vegetables, whole grains, lean protein and healthy unsaturated fats.  Always drink plenty of water!

5. Not Tracking Intake

This is an easy common weight-loss down fall.  Keeping a food log will not only keep you honest, it also provides a realistic picture of your overall intake.  It is easy to forget about the foods you've eaten throughout the day, so journaling helps keep you accountable!

6. Overeating Healthy Foods

Lauren Harris-Pincus, MS, RDN, says many people think as long as they eat clean or organic, the calories don't count.  You can overdo healthy foods and the best recommendation is to measure out portions every time until you can eyeball the appropriate amount.

7. Focusing Only on Weight

Many people measure success only by the number on the scale.  There are many different ways to measure success.  Bonnie Taub-Dix, Ma, RD says being able to say "no, thank you" without feeling deprived, being able to say "yes, thank you" without feeling guilty and being able to balance each meal of the day is a success.  Positive self-talk and consistency when making sensible food decisions can fuel weight loss and self-esteem!

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