Many people want to lose a few kilos. But what if it just isn’t working? Read about the 7 most common mistakes and tackle those extra pounds effectively!
1. Eating too little
At the top of the list: eating too little in an effort to lose weight quickly. But rapid weight loss often leads to a crash diet. That means nutrient deficiencies, bad moods, and the infamous yo-yo effect.
2. Not getting enough sleep
Without proper sleep, good results are nearly impossible. Why does sleep matter so much? Because a lack of rest disrupts hormone levels—especially the ones that regulate hunger:
Ghrelin (triggers hunger) and leptin (signals that you’re full).
3. Relying on meal replacements and supplements
There’s still no magic pill for weight loss, even if marketing would have you believe otherwise.
You lose weight by consuming fewer calories than you burn—preferably through healthy food and regular physical activity.
4. Excessive exercise
Some people go overboard with exercise—like jumping from 0 to 5 workouts a week. This is unsustainable and unhealthy. Too much exercise adds stress to the body, which is counterproductive.
Rest and recovery are essential—both to avoid injuries and to support your metabolism.
5. Not drinking enough water
Your body can confuse thirst with hunger. So when you’re thirsty, you might think you’re hungry.
Make sure to drink at least 1.5 to 2 liters of fluid per day (depending on your body and activity level). Water is best, but unsweetened tea and coffee count too.
6. Eating healthy—but too much
Fruit is healthy, but did you know that eating more than 2 pieces (200 grams) a day may be too much? That’s a lot of fruit sugar.
Other healthy foods to watch in moderation: nuts and avocados. Packed with nutrients—but also high in calories if you eat too much of them.
7. Eating more than you realize
Many people are unaware of how much they actually eat in a day. A little cookie here, a cube of cheese there. Small, innocent snacks—but they add up.
On top of that, people tend to underestimate how much they eat at mealtimes. That’s why we say: measure to know.
Try this experiment: weigh your favorite foods. Estimate their weight first, then compare it to the actual value. You might be surprised!