One of the most common weight loss mistakes people make

Losing weight is hard – and it can often feel overwhelming, too.

There’s so much conflicting advice out there about what works and what doesn’t. Many of us start with the best intentions, only to find ourselves facing setbacks or a lack of motivation the longer we try to commit.

Understanding popular pitfalls people make when trying to lose weight could be the key to building habits that actually last.

We spoke to Kathryn Meadows, a female athlete health specialist at The Well HQ and member of the Chartered Institute for the Management of Sport and Physical Activity (CIMPSA), who works with women in this space.

So what is one of the most common mistakes she sees that people make when trying to lose weight?

“A lot of people go all-in too quickly with extreme diets or loads of exercise, which can be hard to stick to,” she says.

“This often leads to burnout and giving up altogether. Keeping things simple and sustainable usually works better in the long run. Things like sleep, stress, and daily movement also get overlooked, but they play a big role.

The issue is, when people opt for diets that are overly restrictive, your body fights back by increasing hunger and making you feel less satisfied after eating, explains Kathryn.

“This is partly due to changes in hunger hormones,” she says. “Mentally, it can also leave you feeling deprived, which makes it harder to stay on track. Over time, this can lead to cycles of restriction and overeating.”

What’s the better alternative, then?

As Kathryn says – and as Joe often speaks about – consistency is key when it comes to weight loss.

“Small, manageable habits done regularly tend to work better than going all-out for a short period,” says Kathryn. “While intense efforts can give quick results, they’re often hard to maintain. It’s what you can stick to week after week that really makes the difference.”

Your mindset can also make a huge difference to how successful you are long-term, she adds. “Being flexible and not expecting perfection helps you stay consistent, even when things don’t go to plan.

“Seeing it as a gradual lifestyle change rather than a quick fix is key. It helps you build habits that actually last.”

One thing to remember is the most successful “diet” is one you can actually stick to.

This article was written by The Body Coach content team.