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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

10 Gut Health Red Flags Sabotaging Your Weight Loss

Experts reveal warning signs and mistakes you may be making.

Leah Groth
By Leah GrothMay 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Woman lying on the sofa in the living room with upset stomach
Shutterstock
Leah Groth
By Leah GrothMay 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Are you struggling to lose weight – even though you are eating less and exercising more? It may have to do with your gut. “There are so many gut health red flags sabotaging your weight loss,” Sarah Mathis, DO, Functional Medicine Osteopathic Physician, tells Body Network. The good news? Weight loss “naturally happens” with many of them “when they are addressed,” she says, and the “weight melts off and their metabolism resets.” Here are ten gut health red flags sabotaging your weight loss.

Inflammation

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Inflammation is “critical in gut healing,” says Dr. Mathis. “When our gut has some sort of inflammation, either from a bacterial or yeast overgrowth (or a parasite), it leads to your gut lining becoming inflamed. The inflammation in your gut lining opens the portal of your gut to your body’s immune system, and when it sees the food or toxins, your body attacks, and then inflammation occurs. This inflammation spreads throughout the body, attacking your thyroid (the organ that regulates your metabolism), and this causes weight to stall. Also, your liver becomes inflamed, making it harder to get rid of toxins and slowing your metabolism down as well,” she explains.

Nervous System Dysregulation

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Nervous system dysregulation is another common culprit. “When our body is stressed out chronically, you cannot lose weight at all. And the gut-brain connection causes our body to hold onto weight because, no, your body doesn’t feel safe,” she says. “It’s always stuck in a ‘fight or flight’ mode, leaving your gut to become more inflamed. The constant state of fight or flight decreases your brain's ability to send blood flow to your gut and allows your body to digest. This slows down the motility in the gut, lowering your stomach acid and then causing your gut to become a breeding ground for more bacteria, yeast, and parasite overgrowths. The elevation in cortisol also makes you more likely to have resistance to the hormone insulin, your body’s blood sugar regulator to keep your appetite in check.”

Blood Sugar Instability

Measuring blood sugar with a blood glucose meterShutterstock

Blood sugar instability is another red flat. “Insulin is the body’s regulator of the balancing act of your blood sugar. If your blood sugar gets too high, then more insulin has to be pumped out in your gut to keep your blood sugar from rising too high,” says Dr. Mathis. “It also makes sure your body’s insulin level doesn’t get too low, or you can feel shaky, dizzy, and lightheaded. The constant high blood sugar level causes your body to build a tolerance to the insulin level, leading to insulin resistance. This insulin resistance leads to an increased risk of diabetes, heart disease, PCOS, and obesity. The gut needs to be in balance to help regulate your blood sugar, or you’re more likely to sabotage your weight loss.”

Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Feeling tired all of the time? Lack of sleep could be impacting your gut health. “Sleep not only affects your body’s inflammation levels in your gut and entire body, but it also regulates your appetite,” says Dr. Mathis. “Your gut microbiome actually changes when you have a lack of sleep, and not only do you have increased hunger signals when you do not sleep, but lack of sleep can change your gut microbiome to have fewer bacteria that help improve your metabolism and leptin sensitivity.” She adds that leptin is the “satiety” hormone made in fat cells that tells your body, “Hey, I’m full.” But lack of sleep actually decreases leptin as it increases inflammation in the body as well as changes the gut microbiome.

RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds

Change in Thyroid Levels

At doctors appointment physician shows to patient shape of thyroid gland with focus on hand with organ. Scene explaining patient causes and localization of diseases of thyroid and endocrine systemShutterstock

Changes in thyroid levels aren’t great for your gut. “Your gut is closely related to thyroid function. The active thyroid hormone, T3- which is the thyroid hormone often not tested in conventional medicine but tells how well your body absorbs thyroid hormones, is converted from the thyroid’s hormone T4 to the active version your body needs, T3, in the gut itself,” says Dr. Mathis. “If your gut is overrun by harmful bacteria, yeast, and parasites, you cannot have the active thyroid hormone. Your thyroid is in charge of your energy and metabolism levels, so if this is low, then you likely cannot lose weight. So addressing your gut health is critical for thyroid health as well as your weight.”

Need for Detoxification

,Woman,Drinking,Detox,Green,Smoothy,smoothie,happy,health,dietShutterstock

If you are in need of a detox, that’s another red flag. “Oftentimes the liver is overwhelmed with toxins, leaving you feeling bloated and sluggish and stalled weight loss,” says Dr. Mathis. “Addressing liver and lymphatic health, both which are key players in detoxing your body, is an essential part of my client’s healing journey. They need to make sure all their pathways are open or the gut will have trouble getting rid of toxins like heavy metals or clearing out extra hormones like estrogen, cortisol or thyroid hormone. If those hormones stay too high in the body, they often lead to decreased weight loss.”

You Aren’t Eating Enough

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Amanda Sauceda, RD, Gut Health Specialist, founder of The Mindful Gut, says that not eating enough could be sabotaging your weight loss. “Digesting your food takes energy and if you’re over restricting calories then it could upset your digestion and sabotage weight loss,” she says. “When the body isn’t getting enough energy (aka calories) then less important functions, like digestion, aren’t prioritized.” How to remedy it? “Instead of focusing on restricting calories, aim for more nutrient-dense foods. Nutrient-dense foods (like whole grains, lean protein, fruits, and vegetables) are naturally lower in calories while being rich in nutrients to support your metabolism.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

You’re Not Eating Enough Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Not eating enough protein can also disrupt your gut health. “Protein does help support muscle growth, and in turn, more lean muscle mass can increase metabolism. Additionally, protein in your meal helps release gut-derived appetite hormones that keep you full. Focus on meals with protein and, as a bonus, also get protein in your snacks (especially when you know you won’t be eating for a while),” says Sauceda.

You’re Not Eating Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Not eating enough fiber can also impact gut health. “If you’re feeling bloated and also working on weight loss you may want to look to your gut health for the solution. If you’re feeling bloated, then more likely you are constipated, and the best solution for constipation is to increase fiber intake. Fiber helps digestive health by keeping things moving in your gut and encourages regular bowel movements,” Sauceda says.

RELATED:5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try

You’re Not Eating Enough Plants

kale salad leaves close up with water drops backgroundShutterstock

Eat your veggies for optimal gut health. “Eating a variety of plants is extremely beneficial to your gut microbiota,” says Sauceda. “By eating a wide variety of plants, which acts as food for your gut, you are encouraging a more diverse gut microbiome. There is emerging research that suggests your gut microbiome may play a role in metabolism. Next time you go to the market, pick up a new fruit or veggie to try.”

💪🔥Body Booster: Prioritize getting 7-9 hours of quality sleep each night to support your gut health and overall well-being. According to The Diet Diva, Tara Collingwood, a Board Certified Sports Dietitian, sleep is just as essential as air, food, and water for every cell in your body.

mindset (for weight loss and healthy living)

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Nutrition & Diet

10 Gut Health Red Flags Sabotaging Your Weight Loss

Woman lying on the sofa in the living room with upset stomach
Shutterstock
Leah Groth
By Leah GrothMay 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight – even though you are eating less and exercising more? It may have to do with your gut. “There are so many gut health red flags sabotaging your weight loss,” Sarah Mathis, DO, Functional Medicine Osteopathic Physician, tells Body Network. The good news? Weight loss “naturally happens” with many of them “when they are addressed,” she says, and the “weight melts off and their metabolism resets.” Here are ten gut health red flags sabotaging your weight loss.

Inflammation

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Inflammation is “critical in gut healing,” says Dr. Mathis. “When our gut has some sort of inflammation, either from a bacterial or yeast overgrowth (or a parasite), it leads to your gut lining becoming inflamed. The inflammation in your gut lining opens the portal of your gut to your body’s immune system, and when it sees the food or toxins, your body attacks, and then inflammation occurs. This inflammation spreads throughout the body, attacking your thyroid (the organ that regulates your metabolism), and this causes weight to stall. Also, your liver becomes inflamed, making it harder to get rid of toxins and slowing your metabolism down as well,” she explains.

Nervous System Dysregulation

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Nervous system dysregulation is another common culprit. “When our body is stressed out chronically, you cannot lose weight at all. And the gut-brain connection causes our body to hold onto weight because, no, your body doesn’t feel safe,” she says. “It’s always stuck in a ‘fight or flight’ mode, leaving your gut to become more inflamed. The constant state of fight or flight decreases your brain's ability to send blood flow to your gut and allows your body to digest. This slows down the motility in the gut, lowering your stomach acid and then causing your gut to become a breeding ground for more bacteria, yeast, and parasite overgrowths. The elevation in cortisol also makes you more likely to have resistance to the hormone insulin, your body’s blood sugar regulator to keep your appetite in check.”

Blood Sugar Instability

Measuring blood sugar with a blood glucose meterShutterstock

Blood sugar instability is another red flat. “Insulin is the body’s regulator of the balancing act of your blood sugar. If your blood sugar gets too high, then more insulin has to be pumped out in your gut to keep your blood sugar from rising too high,” says Dr. Mathis. “It also makes sure your body’s insulin level doesn’t get too low, or you can feel shaky, dizzy, and lightheaded. The constant high blood sugar level causes your body to build a tolerance to the insulin level, leading to insulin resistance. This insulin resistance leads to an increased risk of diabetes, heart disease, PCOS, and obesity. The gut needs to be in balance to help regulate your blood sugar, or you’re more likely to sabotage your weight loss.”

Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Feeling tired all of the time? Lack of sleep could be impacting your gut health. “Sleep not only affects your body’s inflammation levels in your gut and entire body, but it also regulates your appetite,” says Dr. Mathis. “Your gut microbiome actually changes when you have a lack of sleep, and not only do you have increased hunger signals when you do not sleep, but lack of sleep can change your gut microbiome to have fewer bacteria that help improve your metabolism and leptin sensitivity.” She adds that leptin is the “satiety” hormone made in fat cells that tells your body, “Hey, I’m full.” But lack of sleep actually decreases leptin as it increases inflammation in the body as well as changes the gut microbiome.

RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds

Change in Thyroid Levels

At doctors appointment physician shows to patient shape of thyroid gland with focus on hand with organ. Scene explaining patient causes and localization of diseases of thyroid and endocrine systemShutterstock

Changes in thyroid levels aren’t great for your gut. “Your gut is closely related to thyroid function. The active thyroid hormone, T3- which is the thyroid hormone often not tested in conventional medicine but tells how well your body absorbs thyroid hormones, is converted from the thyroid’s hormone T4 to the active version your body needs, T3, in the gut itself,” says Dr. Mathis. “If your gut is overrun by harmful bacteria, yeast, and parasites, you cannot have the active thyroid hormone. Your thyroid is in charge of your energy and metabolism levels, so if this is low, then you likely cannot lose weight. So addressing your gut health is critical for thyroid health as well as your weight.”

Need for Detoxification

,Woman,Drinking,Detox,Green,Smoothy,smoothie,happy,health,dietShutterstock

If you are in need of a detox, that’s another red flag. “Oftentimes the liver is overwhelmed with toxins, leaving you feeling bloated and sluggish and stalled weight loss,” says Dr. Mathis. “Addressing liver and lymphatic health, both which are key players in detoxing your body, is an essential part of my client’s healing journey. They need to make sure all their pathways are open or the gut will have trouble getting rid of toxins like heavy metals or clearing out extra hormones like estrogen, cortisol or thyroid hormone. If those hormones stay too high in the body, they often lead to decreased weight loss.”

You Aren’t Eating Enough

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Amanda Sauceda, RD, Gut Health Specialist, founder of The Mindful Gut, says that not eating enough could be sabotaging your weight loss. “Digesting your food takes energy and if you’re over restricting calories then it could upset your digestion and sabotage weight loss,” she says. “When the body isn’t getting enough energy (aka calories) then less important functions, like digestion, aren’t prioritized.” How to remedy it? “Instead of focusing on restricting calories, aim for more nutrient-dense foods. Nutrient-dense foods (like whole grains, lean protein, fruits, and vegetables) are naturally lower in calories while being rich in nutrients to support your metabolism.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

You’re Not Eating Enough Protein

selection food sources of protein. healthy diet eating concept. close upShutterstock

Not eating enough protein can also disrupt your gut health. “Protein does help support muscle growth, and in turn, more lean muscle mass can increase metabolism. Additionally, protein in your meal helps release gut-derived appetite hormones that keep you full. Focus on meals with protein and, as a bonus, also get protein in your snacks (especially when you know you won’t be eating for a while),” says Sauceda.

You’re Not Eating Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Not eating enough fiber can also impact gut health. “If you’re feeling bloated and also working on weight loss you may want to look to your gut health for the solution. If you’re feeling bloated, then more likely you are constipated, and the best solution for constipation is to increase fiber intake. Fiber helps digestive health by keeping things moving in your gut and encourages regular bowel movements,” Sauceda says.

RELATED:5 Calorie-Burning Full Body Kettlebell Exercises You Need to Try

You’re Not Eating Enough Plants

kale salad leaves close up with water drops backgroundShutterstock

Eat your veggies for optimal gut health. “Eating a variety of plants is extremely beneficial to your gut microbiota,” says Sauceda. “By eating a wide variety of plants, which acts as food for your gut, you are encouraging a more diverse gut microbiome. There is emerging research that suggests your gut microbiome may play a role in metabolism. Next time you go to the market, pick up a new fruit or veggie to try.”

💪🔥Body Booster: Prioritize getting 7-9 hours of quality sleep each night to support your gut health and overall well-being. According to The Diet Diva, Tara Collingwood, a Board Certified Sports Dietitian, sleep is just as essential as air, food, and water for every cell in your body.

Nutrition & Diet

10 Worst Weight Loss Mistakes Experts Say You Could Make

Leah Groth
By Leah GrothJun 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.

1. Going Overboard with Calorie Counting

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

Young woman label on pasta package while shopping food in supermarket.Shutterstock

Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

Young woman putting goods on counter in supermarketShutterstock

Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

point of view - closeup feet for asian woman measure weight on scaleShutterstock

Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

Exhausted man resting after joggingShutterstock

One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get Thin Fast” Scams

Lots of colorful pills and capsules for different symptoms. Selective focus, noise. Concept of health and medicineShutterstock

Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Nutrition & Diet

8 Macro Tracking Mistakes Sabotaging Your Weight Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight even though you are tracking your macros? You might be making mistakes that are sabotaging your goals. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she asks: “Are these 8 macro tracking mistakes sabotaging your fitness journey results? Are these mistakes keeping you stuck in your fitness journey? She then goes on to “break down some common mistakes and how to fix them.”


Setting Calories Too Low

You might be underestimating how many calories you need. “Setting calories too low” is the first macro mistake she tackles. “This can lower your energy levels, reduce your metabolism, and leave you feeling exhausted—and it’s not sustainable!” she writes.

Expecting to Lose One to Two Pounds of Fat Per Week

Next, adjust weight loss expectations. “Expecting 1-2 lbs of fat loss every week” is the second mistake. “Weight fluctuates due to factors like water retention and your menstrual cycle. Be patient and trust the process,” she suggests.

Eating Back Calories Burned During Exercise

Just because you burned calories during a workout doesn’t give you the excuse to replace them. “Eating back calories burned during exercise” is mistake three. “Remember, most apps already include your activity level when calculating your calorie budget—don’t double dip!”

Not Weighing Food

You might think your portion sizes are correct, but you won't know for sure unless you are weighing or measuring your food. “Eyeballing portions instead of using a scale” is mistake four. “Using cups or tablespoons instead of a scale can lead to big inaccuracies. Invest in a food scale for precision,” she says.

Quitting Tracking Once You Reach Your Goal

“Thinking tracking ends when you reach your goal” is another common mistake people make, she says. “Maintenance also requires mindfulness and consistency. Keep an eye on your intake to maintain your progress.”

Hyper-Focusing on Macro Percentages

Number six? “Hyper-focusing on macro percentages,” she says. “This adds unnecessary stress. Instead, prioritize total calories, protein, and fiber for better results.”

Giving Up After One “Off-Plan” Meal

Don’t give up even when you slip up. “Stopping tracking after one ‘off-plan’ meal” is mistake seven. “Consistency matters more than perfection! Don’t let one indulgence derail your efforts,” she says.

Focusing on Weight Loss, Not Muscle Growth

Her last mistake? “Focusing only on calorie deficits instead of building muscle,” she says. “Many women don’t need to lose weight—they need to build muscle! You can’t do this in a deep calorie deficit with excessive cardio.”

A Few Pro Tips

She concludes with “some actionable tips for success.”

  • Use a food scale to measure portions accurately.
  • Focus on hitting your daily protein and fiber goals.
  • Be consistent, even on imperfect days.

Shift your mindset from just “losing weight” to building strength and muscle. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

10 Weight Loss Mistakes You Need to Stop Making

,Exhausted,Runner,Resting,After,Running,In,City, tired, hill
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Many of us have stood in front of the mirror, promising ourselves that this time, we'll finally shed those extra pounds - and fast. However, the desire for quick results often leads to mistakes that can be counterproductive or even harmful. Read on to learn common pitfalls to avoid when attempting rapid weight loss, with insights from fitness and nutrition experts.

Setting Unrealistic Goals

Hand with Pencil making goals list to lose weightShutterstock

One of the biggest mistakes is setting unrealistic goals, such as aiming to lose 5 percent body fat in just two weeks. Blanca Garcia, RDN, cautions, "A 5% body fat loss in two weeks is not a recommendation I would make. The healthier, more achievable goal is to make lifestyle changes that are small but doable."

Falling for Crash Diets

Calories Nutrition Food Exercise ConceptShutterstock

Crash diets or extreme calorie restriction can be tempting for quick results, but they're often counterproductive. Fitness expert Jillian Michaelswarns, "When you starve the body, you're telling your body, 'Oh my god, food is really scarce.' This can lead to metabolic damage and the dreaded yo-yo effect."

Neglecting Exercise

Overweight guy sitting on the couch with remote in hand trying to watch some TV.Shutterstock

Contrary to popular belief, exercise plays a crucial role in weight loss. Michaels advises, "If you're trying to lose weight, it's like 80% exercise because you can't starve it off." Neglecting physical activity can significantly slow down your weight loss progress.

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Ignoring Macronutrient Balance

Set of natural food high in protein on grey background, top view

Focusing solely on calorie reduction without considering macronutrient balance can lead to nutrient deficiencies and muscle loss. It's important to maintain a balanced diet that includes adequate protein, healthy fats, and complex carbohydrates.

Overexercising

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

While exercise is crucial, overdoing it can be counterproductive. Garcia advises, "Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met."

Neglecting Sleep and Hydration

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Many people underestimate the importance of sleep and hydration in weight loss. Lack of sleep can disrupt hormones related to appetite, increasing the likelihood of overeating. Similarly, dehydration can slow down metabolism and lead to overeating due to thirst being mistaken for hunger.

Relying Solely on the Scale

Female bare feet with weight scale on wooden floorShutterstock

Focusing only on the number on the scale can be misleading and demotivating. Catherine Gervacio, registered dietitian, suggests, "Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

RELATED: I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

Overlooking Muscle Mass

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.Shutterstock

Rapid weight loss often leads to loss of muscle mass along with fat. Gervacio advises, "Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats."

Expecting Immediate Results

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Expecting dramatic results in a short time can lead to disappointment and giving up. Garcia reminds us, "Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do."

Ignoring Professional Guidance

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Attempting rapid weight loss without professional guidance can be risky. Garcia emphasizes, "Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian."

RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor

How to Lose Weight Sustainably

Healthy young woman weighing herself on scaleShutterstock

While the desire for quick weight loss is understandable, it's crucial to approach it healthily and sustainably. Avoid these common mistakes and focus on long-term lifestyle changes for the best results. As Gervacio says, "Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. Focus on progress rather than perfection!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Signs Your Metabolism is Damaged from Dieting

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Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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If you feel like your metabolism isn’t working efficiently, you aren’t alone. Kelsey Kunik, RD, is a nutritionist who tries to help people “overcome overeating without dieting.” In a recent Instagram video, she discusses metabolism and how yours could be damaged because of dieting. “Do you ever feel like other people are ‘blessed’ and you’re ‘cursed’ when it comes to your metabolism??” she writes in the beginning of the post, going on to explain why and what you can do about it. Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to offer her input on the topic.

Some People Try Dieting to Speed Up Their Metabolism, But It Has the Opposite Effect

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In the video, Kunik explains that oftentimes when someone believes their metabolism is damaged, they might go to the wrong extremes. “That might lead you to dieting to lose weight or speed things up, but the truth is that dieting, especially dieting on and off over several years, can have a massive impact on how efficiently you burn calories,” she says.

Here Are the Signs and Symptoms Yours Needs Help

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“While this is NOT medical advice and it’s not the ONLY possible cause of these symptoms, your metabolism could use a little help if you experience any of these,” she says.

Holding Onto Extra Weight

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Are you feeling heavier than usual? The first sign is “holding on to extra weight,” says Kelsey.

Fatigue

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The second sign your metabolism is damaged? “Feeling tired,” she says.

Constipation

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Are you having trouble going to the bathroom? “Number three on the list is constipation,” she says.

Always Feeling Cold

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Are you getting the chills more than usual? The fourth sign your metabolism is damaged is that you are “always feeling cold.”

Hormone Imbalances

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Are you feeling all over the place or unusually hormonal, even when it’s not that time of the month. Number five, “hormone imbalances,” she says.

The Answer: Feed Your Body with Nutrients

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What should you do about it? “And the answer to repairing your metabolism is NOT another diet,” she continues. “When your body is given nourishing food on a regular basis that’s balanced with high protein, fiber, quality carbohydrates, healthy fats, and plenty of fruits and veggies, it begins to trust that food is available and your metabolism can start to HEAL itself. Your metabolism will NOT improve when your body is in a constant flux of starvation and excess — as if you needed another reason to stop dieting!”

Related: This Is Exactly How to Lose Body Fat This Year

Why Your Metabolism Could Be “Tanking,” According to Collingwood

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Collingwood agrees on all points. “All of these could be signs that your metabolism is tanking,” she says, offering reasons why it may be happening. “It could be from lack of physical activity, poor diet, eating too little, getting too little sleep, or a variety of other reasons,” she says. “When under stress, the body tries to hang on to what it has which means lowering metabolism to prevent weight loss and cause fatigue and other symptoms.”

💪🔥Body Booster: If you are struggling with your metabolism, resist dieting. Instead, try and take a more balanced approach to nutrition, allowing it to reset.

Fitness & Workouts

Top 5 Mistakes Preventing You From Toning Up

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Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to tone up, but can’t seem to achieve the desired definition? You might be making a common mistake, even if you think you are doing everything right. AnnMarie Lawrence is an IFBB pro and fitness coach who helps “busy working moms lose weight WITHOUT spending hours in the gym or kitchen,” she writes in her Instagram bio. In a recent post she gets real about fat loss, revealing some of the top faux pas people make while trying to get into shape. “5 mistakes you’re making if you’re not getting toned even if you’re working out and eating high protein,” she says, also offering tips on “what to do instead.”

You Aren’t Progressive Overloading

The first mistake preventing you from toning up? “You’re NOT progressively overloading,” she says. “Start tracking your weights and reps—aim to lift heavier or do more reps each week.”

RELATED: This Is Exactly How to Lose Body Fat This Year

You Aren’t Eating the Right Amount

Mistake number two is, you’re eating “too much or too little,” she says. “Dial in your nutrition. I am happy you’re eating protein BUT we also need to focus on your caloric intake. Tracking both macros and calories will help give you the data you need to guarantee your success.”

You Aren’t Consistent

Mistake three? “You’re NOT consistent,” she writes. “Show up regularly—consistency beats perfection every time. IF you aren’t training or eating accordingly MOST of the time, you will get sub par results and tend to end up frustrated.”

You Aren’t Getting Enough Rest

You might also be sweating too much. “You’re not getting enough rest for recovery,” is mistake number four. “Prioritize 6–9 hours of quality sleep and schedule rest days. Sometimes we tend to over do it especially when we first start a health and fitness journey. But remember muscles rebuild during rest!” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

You’re Doing Too Much Cardio

And the final mistake you might be making? “You’re doing too much cardio,” she says. “Focus on strength training and balance it with moderate cardio! Over doing it with HIIT classes and focusing on calories burned will hurt more then help! The focus in your workouts should be increasing strength and endurance! The nutrition is where we dial in the fat loss!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Reveals 8 Ways to Blast Belly Fat

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Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to blast your belly fat to no avail? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new post she tackles a common culprit: Belly fat. “Struggling with belly fat that just won’t budge? Here’s what NO ONE talks about!” she writes. “Belly fat can be the hardest to lose unless you do these 8 things (and some will surprise you!)”

Cycle Your Calorie Intake

Her first recommendatio is cycling your calorie intake. “Eating the same calories daily can slow your metabolism. Alternate between higher-calorie and lower-calorie days to keep your body guessing,” she says.

Get Sunlight in the Morning

Next, get some vitamin D. “Focus on morning sunlight,” she writes. “Getting 10-15 minutes of sunlight within an hour of waking can balance cortisol levels and regulate your circadian rhythm, aiding fat loss.”

Avoid Late Night Eating

Third, avoid eating late at night. “Your body is less insulin-sensitive at night, meaning late-night meals can lead to more fat storage—especially around your belly,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Optimize Magnesium Intake

Next, optimize your magnesium intake. “This underrated mineral can lower cortisol, improve sleep, and reduce bloating. Find it in leafy greens, seeds, or supplements,” she says.

Chew Food Thoroughly

“Chew your food thoroughly,” is number five. “Sounds simple, right? But eating too fast can lead to poor digestion, bloating, and increased fat storage.”

Track Hydration Levels

Also, make sure you are hydrated. “Track your hydration levels—not just water,” she says. “Electrolytes like potassium and sodium are crucial for reducing water retention, bloating, and inflammation. Coconut water or infused water can help.”

Add Spices to Your Food

Number seven? “Spice up your meals with turmeric and black pepper: This combo isn’t just anti-inflammatory but also enhances metabolism and digestion,’ she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stop Overloading Your Workouts

And, lastly, stop overloading your workouts. “Overtraining can raise cortisol levels, leading to belly fat. Alternate intense sessions with recovery days like yoga or stretching,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

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Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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