The #1 Weight Loss Mistake Most People Make, According to Obesity Doctors
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It isn’t easy to lose weight. That's why diet books continuously become best sellers and why so many people are eager to try the latest trendy eating plan. Maybe you have your own laundry list of weight loss habits you’ve tried: cutting carbs, intermittent fasting, taking up running…and the list goes on.
No one sees more weight loss successes and failures than doctors, who see firsthand how excessive weight gain impacts someone’s health. They know the latest scientific evidence of what is proven to support wealthy weight loss and what’s a gimmick with no scientific backing. Working with patients, there’s one weight loss mistake they see people make over and over again—and they want to put an end to it for good.
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The Most Common Weight Loss Mistake People Make
Dr. William Dixon, MD, M.ED, the co-founder of Signos and a clinical assistant professor at Stanford School of Medicine, says that the most common weight loss mistake people make is the over-restriction of calories. “[When this happens], people often feel excessively hungry and in many cases, crave high-calorie, ultra-processed foods that they are telling themselves they just can’t eat,” he says.
Dr. Revital Gorodeski-Baskin, MD, a clinical assistant professor of medicine at Case Western Reserve University School of Medicine and the director of the Obesity Program at the Diabetes Metabolic Care Center at University Hospitals, agrees, saying that completely eliminating certain foods that someone loves is a common mistake she sees a lot.
Instead of deeming foods either “good” or “bad,” she recommends eating all the foods one enjoys in moderation in a controlled and scheduled way. “If we eliminate them altogether, we tend to binge and gravitate towards old habits faster,” she says.
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Other Common Weight Loss Mistakes
On that note, Dr. Dixon says that it isn’t necessary to completely cut out carbohydrates—a common weight loss misconception many believe. “We need high-quality sources of carbohydrates to properly fuel our bodies,” he says. He recommends choosing nutrient-rich carbohydrates, like whole grains, fruits and vegetables.
Dr. Jihad Kudsi, MD, ABOM, MBA, MSF, FACS, a bariatric surgeon with Duly Health and Care, says it’s important to know that losing weight in a healthy, sustainable way takes time and patience. “The most common mistake I frequently see in individuals trying to lose weight is their dependence on short-term, quick-fix solutions rather than embracing lasting lifestyle changes. This often results in weight regain over time,” he says. He explains that many people resort to fad diets or extreme restrictions, which are too hard to keep up, leading to temporary weight loss followed by eventual weight gain.
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What Actually Works
OK, being overly restrictive, depriving yourself of foods you love and following fad diets is not the answer. So, what is? Dr. Kudsi says to focus on making sustainable, permanent adjustments to eating habits, physical activity and overall lifestyle. “It's vital to underscore the significance of gradual, consistent changes that can be maintained for enduring results,” he explains.
This is easier and more enjoyable than swearing off certain foods you love for good. For example, instead of saying you’re never going to eat sugary foods again, you may decide to enjoy a scoop of your favorite ice cream three days a week, while being extra mindful of the other foods you eat on those days so you can still maintain a calorie deficit.
Instead of depriving yourself, Dr. Dixon says that one strategy is eating a higher volume of lower-calorie foods that will keep you full for longer. For example, you could eat three cups of zucchini noodles instead of just one cup of pasta for the same amount of calories. Dr. Dixon also recommends prioritizing protein at every meal, which will help stabilize blood sugar levels and build muscle.
In addition to these dietary changes, Dr. Kudsi says that, for some people, therapy can be helpful to address the emotional reasons they may be overeating. He adds that surrounding yourself with people who are supportive of your weight loss goal can be beneficial too.
It bears repeating that losing weight isn’t easy—and it often isn’t quick. The key to lasting change is putting habits in place you can keep up with long-term. And that means letting yourself enjoy a delicious piece of cake every now and then.
Next up, find out how much weight you can safely lose in a week.
Sources
Dr. William Dixon, MD, M.ED, co-founder of Signos and a clinical assistant professor at Stanford School of Medicine
Dr. Revital Gorodeski-Baskin, MD, clinical assistant professor of medicine at Case Western Reserve University School of Medicine and the director of the obesity program at the Diabetes Metabolic Care Center at University Hospitals
Dr. Jihad Kudsi, MD, ABOM, MBA, MSF, FACS, bariatric surgeon with Duly Health and Care
