(From Someone Who’s Been There)
We’ve all been there—excited to start a weight loss journey, filled with hope and determination. But I made a lot of mistakes along the way that you don’t need to repeat. Here’s what I’ve learned through trial, error, and a whole lot of personal experience. Let’s dive in!
1. Relying Too Much on a Fitness Tracker
Fitness trackers are handy, but they can also be misleading. I used to track every calorie I burned, only to later realize that these devices tend to overestimate. This led to frustration when my progress didn’t match the numbers. Wearing it 24/7 also became a mental strain, especially at night. If you find wearing a Fitbit is stressing you out or making you overly focused on the numbers, take a break from it.
Instead, use your TDEE (Total Daily Energy Expenditure) to calculate your calorie needs—it’s a simpler and more balanced approach.
Here’s the link to a TDEE calculator.
2. Not Measuring Body Fat Percentage Early On
In the beginning, I was fixated on the scale, which fluctuated constantly and left me confused. What I didn’t realize is that the scale doesn’t tell the whole story. Tracking your body fat percentage is a much better indicator of your progress because it reflects fat loss rather than water weight or muscle gains. All you need is a soft tape measure and an online body fat calculator. Measure once every few weeks at the same time of day to get the most accurate picture. Progress in fat loss is gradual, so be patient and trust the process.
Here’s the link to a body fat calculator.
3. Obsessing Over Numbers and Speed
It’s easy to fall into the trap of expecting quick results, especially when social media is filled with “before and after” transformations that seem to happen overnight. I’ve been there too. But real, sustainable fat loss takes time. Instead of obsessing over every little change, focus on building a healthier lifestyle. The results will follow in time, and you’ll feel more balanced without constantly worrying about the scale.
4. Not Tracking Food and Portions
Many people glorify intuitive eating and will say ideas such as eat till you are 80% full (the Japanese concept) or eat what you want and listen to your body. Whilst these are very valid ideas, they are also fairly advanced technique for someone in a fat loss journey. I used not to pay much attention to portion sizes, thinking I could just “listen” to my body. But it’s easy to lose track, especially with processed or fast foods that don’t always trigger a natural sense of fullness. Our diet is not as straightforward as the past anymore.
By tracking my food for a while, I learned what portions felt right for me. We also learn how often do we indulge, which helps us to make adjustments. This doesn’t mean you have to track forever, just until you have a better sense of what balance looks like for you. Once you find that balance, you’ll be able to eat more intuitively.
5. Stressing About Tracking Water
Some people track their water intake as part of their daily routine, but honestly, it’s not something that needs to be complicated. What helped me was simply filling up a large 2.5L bottle at the start of the day. That way, I knew once it was empty, I’d met my goal. If carrying around a large bottle isn’t convenient, I fill up five 500ml bottles in one go, and make sure I empty them all by the end of the day. There are already so much going on in one’s life and fat loss journey, don’t make it harder for yourself.
Hydration is important, but it doesn’t need to add more stress to your day.
6. Joining the Gym Too Early
If you’re just starting your fat loss journey, you don’t need a gym membership right away. Focus on moving more throughout the day—housework, leisurely walks, things you can naturally build into your routine. As you progress, gradually introduce brisk walks and strength training before diving into HIIT. And hey, try fun sports or activities instead of forcing yourself onto a treadmill. It’s better to find something you enjoy. Trust me, I’ve had a six-pack hidden under a layer of fat for way too long because I wasn’t focused on burning fat first!
Watch my calming Five Tips on Fat Loss Walking video here.
7. Not Prioritizing Sleep
We often forget how vital sleep is for our metabolism and recovery. Adding fat loss to your everyday busy life could risk losing your sleep, but skimping on ZZZ time because you’re too busy meal prepping or stressing over workouts will backfire. A well-rested body burns fat more effectively, so don’t sacrifice those extra hours. I used to weigh myself at 5 AM, and depending on the number, I’d either feel triumphant or devastated. Don’t let weight dictate your mood—let your sleep take care of your progress.
The solution is to make incremental changes to your life styles that don’t create havoc and stress, and disrupts your sleep. Sounds too good to be true? It isn’t. When I was younger, my diet and weight loss regime was so ridiculous that I ended up having a eating disorder, this is how I learn that by stacking small habits together to create a healthy lifestyle will bring the least amount disruption to our mental and physical health, and thus sleep well at night. This is why mindful weight loss work and I am telling you all about it here at POP.
8. Not Living Your “Best” Self Now
It’s easy to think, “I’ll wear that bikini when I’m 10 pounds lighter,” but that kind of thinking just holds you back. For years, I refused to wear sleeveless tops because I was self-conscious about my arms. But life is too short to wait for some future version of yourself. Start dressing in a way that makes you feel good right now. With body positivity and more inclusive clothing options, find your fit and celebrate you as you are today!
Explore what ‘fit’ meant for you. The looser the outfit, the less flattering it is. Celebrate your curve, and learn to find clothes that fit you.
9. Neglecting Mental Health
Weight loss is as much a mental training as it is a physical training Body and mind are connected, but most trainers or diet plans don’t consider the psychologies of weight loss. It’s crucial to nurture your self-confidence during the process, not wait until you’ve hit a certain weight. Your sense of self-worth shouldn’t fluctuate with your body fat percentage.
Confidence is like a mountain—it’s always there; sometimes, you just need to clear the fog to see it.
10. Not Learning About Nutrition and health science
Why are we tempted by fad diets? It’s often because we see the numbers go up and we panic, but also because we don’t fully understand how our bodies work. Don’t shy away from learning about nutrition—it’s empowering. When you know better, you can do better. Instead of hopping on the latest trend, get curious about what your body needs and how it runs. Understanding the science behind food and exercise will prevent you from falling back into the yo-yo dieting cycle.
Bottom line
Weight loss isn’t just about shrinking your body; it’s about growing your confidence, knowledge, and self-compassion. Take the pressure off yourself by avoiding these common mistakes, and focus on building a healthy, sustainable lifestyle that feels good—not one that stresses you out. You’ve got this!
