Before we get into weight loss, let’s get something straight: the journey to a healthier, happier you is not about perfection and it won’t be perfect. It’s about small, positive changes that add up over time. Ultimately, it’s these small changes that will make a big difference. If you’re feeling stuck, know that you’re not alone. So many women experience this, and it doesn’t mean you’ll succeed and your goals are unattainable. This blog is here to educate you on some common habits that can slow down your progress and discuss what you can do about them so that you can still move forward on your weight loss journey. Remember, every step, no matter how small, is still a step forward!

Common Missteps in Losing Excess Weight

1 Not Eating Enough

Many women start their weight-loss journeys with the idea that cutting calories drastically will help them shed pounds quickly. While it may seem logical at first, consistently eating too little can have the opposite effect over time. When you don't consume enough calories, your body senses that it needs to conserve energy and, as a result, slows down your metabolism. This means you may actually burn fewer calories, which can stall progress or even cause weight gain as soon as you increase your intake slightly. It’s common to feel frustrated or disheartened when you see little to no change on the scale, despite trying so hard to eat less.

Under-eating also deprives your body of the essential nutrients it needs to function optimally. You might notice that low-calorie diets can leave you feeling fatigued, irritable, and more likely to crave sugary or high-calorie foods. This can create a cycle of bingeing and restriction, which isn’t only unhealthy but can be emotionally taxing. The idea that "less is more" isn’t true when it comes to fueling your body, and understanding this can be an important step in making lasting changes that truly support your goals. 

2 Overlooking Protein Intake

When it comes to weight loss, we often focus on cutting calories or controlling carbs and fats, which can unintentionally lead to protein being sidelined. However, protein is an essential building block for our bodies, especially for women aiming to lose weight and gain strength. Without enough protein, it’s harder for our muscles to repair and grow, which can slow down our metabolism. Since muscle burns more calories at rest than fat, insufficient protein intake could mean your body isn’t burning as many calories as it could, even when you’re not exercising. This often results in frustration as progress slows, and it can lead to that “plateau” feeling where your hard work doesn’t seem to be paying off.

Protein is also one of the most satiating nutrients, meaning it helps keep you full for longer. When we skimp on protein, we’re more likely to feel hungry soon after meals, leading to unplanned snacking or cravings for quick-fix foods that often don’t align with weight-loss goals. This cycle can be exhausting and demoralizing, making it difficult to stick with healthy eating patterns. Many women end up wondering why they’re constantly hungry, even when they’re eating smaller portions. The answer often lies in the lack of protein, which is crucial for creating a balanced, satisfying meal that fuels both your body and mind.

3 Focusing Only on the Scale

The scale often becomes the primary measure of progress, but it can turn into a discouraging, emotional rollercoaster. Stepping on it can bring a moment of excitement if the number is lower, but when it stays the same or even goes up, it can feel like a setback, even if you’ve been putting in hard work. Many women find themselves checking their weight multiple times a day, hoping for a visible sign of their effort, only to be disappointed when the number doesn’t move as expected. This can create a cycle of discouragement, where even small fluctuations in weight, which are normal, begin to overshadow all the other progress you've made.

What the scale doesn’t reflect is the complex reality of your body’s changes. Weight fluctuates naturally due to things like water retention, hormonal cycles, and even recent workouts. Muscle growth, for example, can mean adding weight even as your body becomes leaner and stronger. Relying too much on the scale can create a distorted view of your journey, focusing on numbers instead of the positive lifestyle and health improvements you’re achieving. It’s worth remembering that the scale is just one tool and doesn’t capture the full picture of your health, strength, or commitment.

4 Not Getting Enough Rest

Getting enough sleep can feel like a luxury, especially when there are countless demands on your time—whether from work, family, or personal responsibilities. Many women end up sacrificing rest to keep up with busy schedules or fit in workouts and meal prep, not realizing that lack of sleep has real consequences on their weight-loss journey. When your body is sleep-deprived, it triggers stress hormones like cortisol, which can lead to increased hunger and cravings for high-calorie foods. This isn’t a flaw in willpower; it’s your body’s way of trying to get quick energy, making it harder to resist tempting snacks or stick to your planned meals.

Beyond cravings, lack of rest directly affects your body’s ability to recover, especially after workouts. Without adequate sleep, your muscles don’t have the chance to repair and rebuild, which can lead to slower progress and even injury. Energy levels drop, making it harder to feel motivated and consistent in your efforts. Over time, this can lead to burnout and frustration, where it feels like no matter what you’re doing, you’re not making the headway you expected.

5 Being Too Hard on Yourself

High expectations and self-criticism are two of the biggest obstacles on the journey to health. Many of us set very ambitious goals, which can be great for motivation, but if they feel unreachable, they can lead to constant disappointment. When we don’t meet those high standards, it’s easy to fall into a cycle of self-blame, thinking we’re just not doing “enough.” This inner voice can be so critical, constantly pointing out flaws or comparing our progress to others. Instead of feeling proud of what we’ve accomplished, we focus on the parts we’re still working on, which can make the journey feel like a punishment instead of a positive change.

Over time, this self-criticism can build up frustration and even resentment toward our own bodies. It’s common to feel overwhelmed and disheartened, thinking we’re “failing” if the results don’t match our expectations. The more we push ourselves with this mindset, the more we risk burnout. When the journey feels like an uphill battle, it’s natural to start losing joy in the process. And yet, this frustration can keep us from acknowledging the real progress we’re making—progress that often goes far beyond numbers on a scale or specific goals. This mindset shift is essential to avoid getting stuck in a loop of negative self-talk.

6 Restricting Yourself From Certain Foods

Many women feel pressured to cut out entire food groups or “unhealthy” foods completely, hoping it will speed up weight loss. This can make certain foods seem “forbidden” and, in turn, more desirable. When we place strict rules around food, it’s easy to fall into a cycle of deprivation and cravings, which often leads to feelings of guilt or “falling off the wagon.” Restriction can make eating feel like a constant battle, which can be mentally exhausting and ultimately unsustainable. Instead of creating a sense of freedom around food, this approach makes the journey feel like a series of punishments, leading to a strained relationship with eating.

Restricting yourself from certain foods can also impact your social life and emotional well-being. Dining out or attending gatherings can feel stressful, as you try to avoid certain dishes or question every ingredient. Over time, this rigid approach can lead to a negative, all-or-nothing mindset, making it harder to build a healthy lifestyle. Instead of enjoying food as fuel and pleasure, it becomes a source of worry or shame, which often has the opposite effect on your goals. Recognizing this struggle is the first step toward creating a healthier, more balanced approach to eating.

 

How to Get Back on Track: Steps to Overcome Your Missteps

1 What And How Much to Eat

Instead of focusing on eating as little as possible, try to shift your mindset toward nourishing your body. Start by incorporating balanced, whole foods—think fruits, vegetables, lean proteins, whole grains, and healthy fats. When you focus on these nutrient-dense options, you’re more likely to feel satisfied and energized, rather than deprived. Eating enough calories, especially from foods rich in vitamins and minerals, supports your metabolism, hormones, and muscle health, all of which are essential for sustainable weight loss.
Learning to listen to your body’s hunger and fullness cues is also incredibly empowering. Our bodies are designed to tell us when we need fuel, so trusting these signals helps create a balanced relationship with food. Remind yourself that eating enough isn’t a barrier to weight loss; it’s actually part of a healthy approach. When you’re well-nourished, your body feels safe to burn fat rather than clinging to it. Embracing this can transform your weight-loss journey into a path that’s kind to your body and sustainable over the long term.

 

2 What About Protein in Your Meals?

Adding a bit of protein to each meal doesn’t have to be complicated or involve drastic changes. Start by including some form of protein, whether plant-based or animal-based, in every meal. For example, you could add beans or tofu to a salad, incorporate eggs or Greek yogurt into breakfast, or enjoy a handful of nuts as a snack. This small adjustment can make a big difference, helping you feel satisfied and energized throughout the day. Plant-based proteins like lentils, quinoa, and chickpeas are fantastic options, especially if you’re trying to diversify your diet or lean into more plant-forward meals.
Think of protein as a partner to your muscles. Every time you eat protein, you’re fueling your body to recover from workouts and build the lean muscle that will keep your metabolism high. If you enjoy working out, incorporating enough protein can maximize your results and help you feel stronger and more resilient. Not only does protein support your muscles, but it also supports your sense of fullness, reducing those midday cravings and making it easier to stick with your goals. Over time, these little adjustments add up, creating a routine where nourishing yourself with protein becomes second nature.

 

3 Why the Scale Is Not as Important as You May Think

Instead of putting all your faith in the scale, try shifting your focus to how you feel, how your clothes fit, and other non-scale victories (NSVs). Non-scale victories are the subtle but powerful changes that indicate progress, like feeling more energized, sleeping better, or noticing that your jeans are a bit looser. These small wins are incredibly valuable because they reflect the real impact of your hard work. By acknowledging NSVs, you’ll begin to see your journey as a collection of positive changes, not just a single number. For example, if you notice you can walk longer, lift heavier weights, or keep up with your kids more easily, these are all signs of growth and success.
Tracking NSVs can be empowering, as they remind you that your efforts have value beyond the number on the scale. Start celebrating these milestones by writing them down or sharing them with a supportive community that values health and wellness in a holistic way. Focus on the mindset shifts, energy boosts, and self-confidence that come with taking care of yourself. As you do, you’ll realize that your journey is about becoming your best self, not simply reaching a target weight. These victories are lasting and help keep you motivated for the long term, because they reflect your progress toward a healthier, happier you.

 

4 Why a Good Sleep is Underrated

The power of sleep is one of the most underrated tools in a weight-loss journey. Rather than seeing sleep as time taken away from productivity, think of it as essential fuel that supports your goals. Try setting a consistent bedtime and wake-up time, even on weekends, as regularity helps your body establish a healthy rhythm. By creating a relaxing evening routine—whether that’s reading a book, practicing some light stretching, or winding down with a warm cup of tea—you can ease your mind and signal to your body that it’s time to rest. Reducing screen time before bed also makes a huge difference, as the blue light from screens can interfere with the production of melatonin, the sleep hormone.
Quality sleep is about more than just hours; it’s about waking up feeling refreshed and ready to take on your day. If you make sleep a priority, you’ll notice a real difference not only in your mood and energy levels but also in your weight-loss progress. With better rest, you’ll have the clarity and strength to make mindful food choices and stay consistent with exercise. You’re investing in a well-rested, resilient version of yourself, setting yourself up for success in ways that dieting or working out alone can’t provide. Sleep truly is a cornerstone of wellness and weight-loss progress.

 

5 Why You Shouldn't Be So Hard on Yourself

To break free from the cycle of self-criticism, start by celebrating small victories. These don’t have to be massive milestones; each healthy choice you make is worth celebrating, like choosing a nutritious meal, going for a walk, or simply listening to what your body needs. Acknowledging these small wins reinforces positive habits and reminds you that every step, no matter how small, counts. Shifting focus from criticism to appreciation allows you to see your efforts more kindly and realize that you’re building a foundation that will support your goals over time.
Another essential part of letting go of perfection is embracing that progress is rarely a straight line. There will be days when things don’t go as planned, and that’s okay. These moments don’t erase all the progress you’ve made. Think of each day as a fresh start, an opportunity to learn, and a chance to support yourself in a more loving way. By trusting the journey and treating yourself with kindness, you’re more likely to build a healthy lifestyle that you can maintain. Perfection isn’t the goal; the goal is growth, resilience, and a relationship with yourself that’s built on self-respect and compassion.

 

6 How to Find Balance Without Restriction

Letting go of strict food restrictions doesn’t mean giving up on your goals; it means finding balance. By allowing yourself to enjoy all foods in moderation, you build trust in your body’s ability to know what it needs. Start by giving yourself permission to enjoy small portions of foods you love without guilt. When you take away the “forbidden” label, these foods lose their power over you, and cravings naturally decrease. This approach allows you to appreciate and enjoy your food, making it easier to develop a sustainable lifestyle where healthy choices come naturally.

Accept where you are now, be kind to yourself during the whole process, and keep in mind that setbacks are part of this process.

We hope that after reading about these common weight loss missteps, this has given you some insight into why you may be feeling stuck in your weight loss journey. Try the suggested steps to overcome your challenges and to supercharge your weight loss. It’s a difficult journey for any woman and keep in mind that for nobody it will be smooth sailing. Remember that every step you take, no matter how small, is a victory. Accept where you are, be kind to yourself, and know that setbacks are part of the process. It’s all about learning to listen to your body, and the more you learn to listen to your body and give it what it needs, the more you’ll see your efforts pay off. You’re not just working toward a weight goal; you’re creating a lifestyle that will be empowering and sustainable.