It's easy to find tips and tricks when it comes to losing weight. In fact, there is so much information out there that you can even choose which program will you start, which diet will be the right one, etc. But very few health and fitness bloggers talk about mistakes people make when losing weight. You maybe do not know this, but no one is actually telling you those little things that matter the most when it comes to weight loss! Why?

Well because they are often charging for it. I'm not pointing fingers, and as always, there are many exceptions, but I was making these mistakes every single day, and my progress was soooo slow!

You are paying attention to what should you do, and not to what you shouldn't! Those mistakes are usually right in front of your face and you can't see them because they are very obvious. Here, we will cover all of them.

If you find yourself somewhere among these, make sure to correct them. You will see better results just 24h later.


1. Not drinking enough water, or drinking too much


If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” – Hippocrates

Sorry, I just love motivational quotes!

When it comes to losing weight water plays a huge role. I saw too many times people who are doing everything right and still getting nowhere just because they are not drinking enough water. And if you one of those, worry not.

There are many people out there who seriously understood how important water is, so they went on savage mode, and they are drinking it way too much.

The effect is the same, it just goes a different way.

Not drinking enough water will cause your body to stop losing weight. Well, I cannot say it will stop completely, but your fat-burning process will be significantly reduced. Your body cannot burn fat when dehydrated, and that's just the way we are made.

Another thing that comes with water deficiency is increased appetite. Drinking water before meals can help you digest the foods, but it's also beneficial because sometimes when we are thirsty, our brain sends the wrong signals, that come like “Hey, you are hungry“, instead of “Hey, you are thirsty“.

If you feel hungry all of a sudden drink a glass of water. There are good chances that you will feel full, because of that wrong brain signal. It's crazy, but it works!

And please, don't go crazy with drinking water.

Drinking too much water will cause you to lose electrolytes and minerals important to your body. That will lead to the “malfunction” of your immune system, and that's when the sh*t starts to happen.

Per Nutrition Facts and Michael Greger, M.D.: “Based on all the best evidence to date, authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2.0 and 2.7 liters (8 to 11 cups) of water a day for women, and 2.5 to 3.7 liters (10 to 15 cups) a day for men.


2. Not getting enough sleep


Everything happens while you are sleeping.

Imagine it like an inventory check. During the day, your body is trading merchandise, using fuel, recycling, working all kinds of jobs to keep the “bar” running. When working hours are done, and you go to sleep, your body starts preparing everything for tomorrow.

“Okay, we have 342 grams of protein intake today, let's see how much muscles need…”
“We need 297 grams only!”
“Hmm, alright, here's the 297 grams, and we will store there 45 grams in the fat… Let's see now how many carbs we are dealing with..”

You get the picture, right?

Well, if you don't sleep enough your body won't have enough time to prepare everything for tomorrow. It just doesn't have enough time to process everything, and therefore you have a bigger chance, of gaining weight, instead of losing it.

I remember there was a period of time that lasted for 7 days, where I had too much work to do, so I slept for 4 hours only. Even though my diet was perfect and I was in the gym for 5 days, I didn't lose a single pound. After the 7th day, work was complete, and I gave myself a day off.

I slept for 11 hours straight, and when I woke up, scale dropped by 7 pounds!

Too much sleeping all the time is also not good for you. Based on the latest studies, I would recommend 7 hours of sleep every night. That is proved to have many health benefits! Also, not balanced sleep will slow down your metabolism.


3. Watching scale numbers all the time


Not everything is about numbers on the scale, people!

Like, for real, people are sooo obsessed with the numbers on the scale, not realizing that number represents: your bone weight, your fat weight, your muscle weight, your liquids weight, etc.

You have to realize that your body is changing every day.

Yes, I know your parents already had THE awkward conversation with you when you were 12 or 13 about body changing, but they probably were so focused on your hormones, that they forgot to mention other things!

You lose and gain fat every day. You lose and gain muscle every day. A pound of muscle and a pound of fat is not the same size!

If you really want to be accurate when weighing your body, look at the scale, but also take body measures, and track them too! You will start thinking about that when you wake up one morning, step on the scale and the number is the same. But your belly volume is smaller for 1 inch. Or you see the scale drop for a pound or two, but body measures are the same!

Don't stress a lot about the numbers. Find the right diet and weigh yourself every 7 days. If you try to track everything down you will end up confused and tired. It's hard to find motivation in those times, so avoid it!

If you, however, love to be daily updated, at least use the body composition scale. Omron Body Composition Scale is one of the best out there and it's truly inexpensive

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It's amazing because it measures body fat percentage, BMI, skeletal muscle, resting metabolism, visceral fat, body age, and weight.

General weight numbers will still not change every day but you can track your water weight and are there any changes with muscle and fats percentage. Check it out, I believe you will find it very useful!


4. Trying to force the wrong diet to work


Not every diet will work for anyone.

Trust me, I would LOVE to invent the almighty-always-working-ultimately-healthy diet, so when someone reaches out to me and say “Hey, I want to lose weight, can you give me the proper tools” I would be just like “Here you go buddy” and problem solved.

But those are fairytales, my friend.

Everybody is different and needs different things. I can give you the Ketogenic diet which worked like a charm for me, but that doesn't mean it will work for you.

Listen to your body.

If you go with one diet, and you see you are not getting anywhere, just stop it. Don't bully your body, it's sending you the message!

There are so many different food regimes out there, and you shouldn't just stick to the one. Experiment, try different things, stop doing things that have no effect, and eventually, you will find something you enjoy and that works for you. Can it be better than that?


5. Too many cheat days


I know you are under stress, and that you are making cheat day like every two weeks, but if you are not seeing results then you should really stop having those.

Extend the dieting window for few more days. Maybe your body just needs more time to adapt, and when it just adapts, you make a cheat day and mess things up.

I won't even talk to those cheat-day-every-third-day people. That just doesn't lead anywhere.

Have a cheat day every 3 weeks in the beginning. After that, cut down the dieting plan, but if you see that results are not getting better, rollback.

After all, you will “cheat” when you reach your goal, right?


6. Not eating enough fibers


And by fiber, I mean greens and veggies.

Fiber is a must for your digestive tract. With them, your gut is forming… Well, products and they keep you full. Fibers have a small number of calories, and they do not spike your insulin that hard.

If you, for example, eat a cooked potato, you will have a big fiber and low-calorie meals. But if you eat the bag of potato chips, that fibers number will not be that high, and the calorie number will not be that low.

Fibers can work properly only if the water intake is good. They work with the water and form some kind of a gel in your guts. That gel is telling the brain it's time to stop eating, and keeps you full.

If you are not a fan of veggies like me, then I suggest getting greens as a supplement. It's truly amazing supplement because it allows you to get all the fibers that you need in addition to all antioxidants you'll get with it, and all that in 11 different tastes! Definitely consider getting these, can't recommend them enough!

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7. Water is water


When I ask people “How much water do you drink?” they are usually like:

Well, I drink a few cups a day, but I do drink some juices and I eat soup… Does the wine count?


Water is water. And water only. There is no substitution for water. Other liquids are fine, but water is the only one important! You should have fruit juices like lemonade, but lemonade, just like any other liquid that is not water only, contains sugar and it spikes your insulin level.

Have every day recommended water intake, and besides, that use other liquids.

People count soups and juices as water, and they don't see the desired results. And they are reading on every blog that water is important, without knowing that water is water!


8. Not eating enough protein / Eating too much protein


Again, I want to cover both cases, because I saw them.

Not eating enough protein practically means you are eating too many carbs or fat. Protein is essential for weight loss… Well, at least for healthy weight loss, and therefore you have to increase the level of protein in your diet if you want to preserve your muscles.

If you can't do that through your main meals, you can make great protein snacks and get enough protein for your muscles.

Also, a great option is to get protein powder. Through my 100+ pounds weight loss journey, I used this fantastic protein powder and 3 years after, I still use it every day.

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It helped me balance my daily protein intake and regenerate my muscles after the workout. It comes in various tastes, and every single one of them is absolutely fantastic.

However, I saw many people having a protein diet and not losing weight, not realizing the level of protein is just too much for them.

They work out and eat clean sticking to their low-carb or low-fat diet, but after their training, they eat 2 protein shakes, 15-oz of chicken breast, and the protein bar. It's just too much, muscles cannot absorb that much.

The optimal intake of protein should be 0.6–0.8 grams of protein per lb (1.2–1.6 g/kg). So if you are weighing 170 pounds and you have training 5 days a week, that would be 170 * 0.8 = 136g of protein a day. Everything bigger than that will result in the body converting protein to fat.


9. Doing the same exercises


If you are working out while losing weight you have to pay attention to the patterns you are using.

It doesn't matter if you lifting weights or doing cardio, after a certain amount of time your body will stop reacting to those patterns.

If you are a cardio type I would strongly recommend HIIT (High-intensity interval training). Change your intervals now and then, and don't let the body get used to the same pattern. Also, don't just stick to the cardio. Lifting weights is something you should really need.

Weight lifting boosts your testosterone (even if you are a woman) and growth hormone. But if you are not trying to hit the muscle from a different angle, your body will just get used to the pattern, and you will see no results.

It's very important to keep the body in the stress zone. And you can do that just by trying different things.

The best thing would definitely be to make 3-5 different plans, that you will switch. That will give you enough time to think about new things.


10. Not balancing the minerals.


Imbalanced minerals in your body will not allow you to drop the numbers on the scale. Simply because they are essential in feeding the cells and controlling the bloodstream.

There are main 4 minerals your body can't live without. Those are:

  • Sodium
  • Potassium
  • Magnesium
  • Calcium

These 4 basically control your body.

If they are not balanced you can experience:

  • High/low blood pressure
  • Improper water retention
  • Dehydration
  • Diarrhea
  • Muscle cramps

And of course: stop of the weight loss process.

Check out our post on these minerals, and find out how can you balance them quickly and easily.




Drink enough water. Sleep for 7-8 hours, no more, no less. Don't pay attention to the scale that much. Weighing yourself every 7 days is the only compass you need. If a diet doesn't work – change it, don't force it. You are dieting and your goal is to lose weight. Stop cheating! Eat more veggies and greens for a fibers level. Remember, soup, soda, juice, etc., is not water. Water is water. Make sure you are eating a normal amount of proteins. Do different exercises, and don't stick to the same pattern. Balance your minerals.

That's it, folks!

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Vladan Ubiparip
Founder at Extreme Loser