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5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It

These diet and exercise missteps could be getting in between you and your diet and fitness goals. 

You have been eating healthier and exercising more, but you can't seem to lose weight. This is a common problem for many dieters who embark on a new weight loss journey, explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. However, there are a handful of ways you might be sabotaging your weight loss without even realizing it. 

1. Fasting

The clock is at 12:00 noon for lunch in a wooden dish.

Fasting is a buzzy word in the diet world, with lots of people hopping on the intermittent fasting bandwagon. "You think if you don't eat you will lose weight. The truth is that you will teach your body that it needs to hang on to the calories when you do eat," says Collingwood. "Plus, your body starts craving junk food when you get hungry and you end up finding it difficult to stop."

2. Cutting Out Food Groups

Young woman near open refrigerator in kitchen, back view

Cutting out entire food groups is another way you could be getting in the way of your weight loss journey. "Carbs alone are not the problem. Eating too many calories overall is the problem," says Collingwood. "Cut back on everything, not just the carbs."

3. Cheat Days

Ice cream in a paper cup. Sweets and weekend walks.

Cheat days are a popular tactic with dieters. Eat healthy for 6 days, and allow yourself to indulge one day per week. "I have seen people undo 6 days of healthy, clean, calorie deficit eating by allowing themselves one cheat meal or day," Collingwood reveals. "Instead, allow yourself a small portion of your treat foods throughout the week," she suggests. 

4. Alcohol

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl face

Alcohol might be your worst diet enemy. "You think a drink or two is innocent, but it's not just the calories that count," says Collingwood. "Alcohol can reduce your inhibitions which can result in you eating more. Alcohol disrupts sleep so you are less motivated to get up and work out in the morning."  

5. Portion Sizes

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking concept

Sometimes it's not the 'what' you are eating but it is the 'how much' you are eating. Collingwood notes that portion control is key. "Even 'healthy' foods can be high in calories or add up in calories and cause you to go over your calorie budget," she says. 

💪🔥Body Booster: If you can't figure out why you aren't losing weight, try and write down everything you are eating and drinking for an entire week – including condiments. You might find you are consuming a lot more calories than you think. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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