We've all been there – feeling uncomfortable in our own skin, wanting to make a change, but not knowing where to start. Amy Fritz knows this feeling all too well. After reaching her heaviest weight by the end of 2022, she felt miserable and ready for change. By making simple adjustments to her lifestyle—moving her body daily and fueling it with nutritious foods 80% of the time—Amy lost over 90 pounds in just 12 months. Now she's sharing the surprising mistakes she had to overcome to find success. Read on to discover what could be holding back your own weight loss journey.
Mistake 1: Focusing on the scale instead of how you feel
Many of us become obsessed with numbers on the scale, but Amy discovered a more powerful motivator. "Feeling healthy is so much more powerful than any number you will ever see on the scale," she explains in her post. Just two weeks into her journey, despite only losing about five pounds, Amy already noticed positive changes.
"The shame of making bad choices that I had been making for so long started to melt away," Amy shares. That feeling of health fueled her to keep going, even when the weight loss was slow. Now, a year into her journey, she craves those healthy habits. "If I have a couple of days where maybe I miss a workout or make some poor choices with my diet, I start to feel gross," Amy admits.
RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"
Mistake 2: Neglecting mental health while focusing on physical changes
One of Amy's biggest realizations was that sustainable weight loss begins in the mind, not the body. "Until you're mentally ready, until you've really done the work with your mental health, it's not going to be sustainable or easy to try to focus on your physical health," Amy emphasizes.
Working with a therapist helped Amy overcome emotional eating and develop tools for making healthy choices while managing everyday stress. "You have to prioritize your mental health and what's important on the inside. And then that will snowball and reflect the outside," she says.
Mistake 3: Believing you must eliminate favorite foods
Perhaps the most surprising mistake Amy identified was thinking weight loss meant giving up foods she loved. "You do not have to cut out any specific foods or your favorite meals in order to lose weight," Amy states. She discovered that overly restricting certain foods creates a vicious cycle of craving, overeating, guilt, and more restriction.
Instead, Amy found healthier ways to enjoy her favorite meals. "When you have those cravings for foods, all you have to do is find healthier ways to make them," she explains. For example, pizza night became healthier by adding nutritional volume: "Maybe I sprinkle on a bunch of fresh veggies, or what I really love to do is toss some arugula and some olive oil and balsamic and top that on my pizza."
Mistake 4: Tracking calories too rigidly
Amy initially thought successful weight loss meant sticking to a strict daily calorie limit—a common but often unsustainable approach. "You don't have to track your calories by the day," Amy reveals. Instead, she discovered the power of weekly tracking.
"If you want to lose one pound a week, you have to be in at least a deficit of 3500 calories on the week," Amy explains. This flexibility allowed her to enjoy date nights without guilt while still meeting her goals. "I have date night every Friday night. And so you better be sure I use one of my larger calorie days for Friday so I can go out and enjoy myself and not have to worry and feel like I've fallen off the wagon."
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
Mistake 5: Putting exercise last on your priority list
Making exercise an "if I have time" activity was a major error Amy had to correct. "You have to prioritize movement and exercise really high when you're on a journey like this. You have to make it almost your number one priority or else it's not going to get done," Amy stresses.
She learned to stop waiting for the perfect moment when everything else was in order. "Leave the kitchen a mess, leave the bedroom a mess, leave the pile of laundry, let something go so that you can go move your body because you matter and you'll feel better," Amy advises. Putting herself first with exercise actually improved her ability to handle other responsibilities.
Why waiting for motivation doesn't work
Many people make the mistake of waiting until they feel motivated to start exercising or eating better. Amy discovered that action comes first, motivation follows. "You'll start to feel good long before you see results on the scale," she points out. The feeling of making healthy choices daily becomes its own reward and generates the motivation to continue.
The perfectionism trap that sabotages progress
Amy admits she used to think everything had to be perfect before she could focus on her health. "So many times last year and before beginning this journey, I would say, man, I can only go to the gym if the whole house is clean," she recalls. This perfectionism kept her from taking action. Learning to let go of perfect and embrace progress was key to her success.
How meal repetition simplifies weight loss
Contrary to popular advice about needing endless variety, Amy found freedom in keeping meals simple. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals. It is okay to make that two or three times a week," Amy reassures.
Sheet pan dinners and taco nights became staples in her home. "We do taco night at least once a week, sometimes twice a week," she admits. Finding a few healthy meals that work and repeating them eliminated decision fatigue and simplified her journey.
RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger
Why adding nutrition works better than restriction
Rather than focusing on what to eliminate, Amy discovered the power of adding nutrition to her plate. "Add some more nutrition to your plate and really add some volume to your plate so that you can control the portions," she explains. This approach—eating more vegetables and nutrient-dense foods alongside smaller portions of more indulgent items—kept her satisfied without feeling deprived.
The mindset shift that makes habits stick
Eventually, Amy's healthy choices became automatic. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares. This transformation from forcing herself to do healthy activities to actually desiring them was the ultimate key to her success.
Amy's journey proves that sustainable weight loss doesn't require extreme measures or suffering. By avoiding these five unexpected mistakes—focusing too much on the scale, neglecting mental health, eliminating favorite foods, tracking calories too rigidly, and putting exercise last—she created lasting change. Her approach balanced enjoyment with progress, proving that weight loss doesn't have to be miserable to be effective. Start today by addressing these common mistakes in your own journey—you've got this! And if you enjoyed this article, take advantage of these
20 Superfoods for People Over 50
