7 Common Mistakes Women Make in Their Weight Loss Journey (And How to Avoid Them)
The path to weight loss can be long and filled with wins and losses. I find that many women unknowingly make mistakes that can hamper their progress and lead to frustration. Some of these mistakes stem from misinformation, unrealistic expectations, or even subconscious behaviors that ultimately sabotage their efforts. We’re going to take a look at some of the most common mistakes and how you can avoid them to achieve long-term success.
1. Over-Restricting Calories or Following Extreme Diets
One of the biggest mistakes many women make when trying to lose weight is drastically cutting their calorie intake and jumping on the next quick fad gimmick. While it’s tempting to adopt extreme diets that promise quick results, these most often lead to rebounding in the long run. Severely restricting calories can trigger the body’s survival mode, leading to a slower metabolism and increased hunger, which unfortunately results in overeating later, therefore gaining all the weight you lost, plus some – leaving you worse off than before you started.
How to Fix It:
Instead of drastically cutting calories, aim for a moderate calorie deficit. Focus on sustainable and balanced eating habits, such as incorporating more whole foods, lean proteins, fiber-rich vegetables, healthy fats, and complex carbs. A steady, gradual weight loss of 1-2 pounds per week is not only healthier but also more sustainable. Learn flexible dieting so that you never have to deprive yourself of the foods you enjoy again.
2. Neglecting Strength Training
Many women focus exclusively on cardio when trying to lose weight. While cardio exercises like running or cycling are great for burning calories, they often overlook the importance of strength training. Strength training helps build muscle, which in turn boosts metabolism and helps to burn fat more efficiently. Plus, it can help tone and shape the body, creating a leaner appearance.
How to Fix It:
Incorporate strength training exercises into your routine at least 2-3 times a week. Aim to work different muscle groups to build a strong, functional body. Remember, lifting weights won’t make you bulky—it will help you create a leaner, more sculpted physique.
3. Relying Too Much on the Scale
Many women make the mistake of measuring progress only through the number on the scale. While weight can give you an indication of progress, it doesn’t tell the full story. Body composition (the ratio of muscle to fat), how your clothes fit, and how you feel overall are far better indicators of health and progress than just the scale number. Also, the daily natural fluctuations of the scale often give women anxiety if not moving or gaining a few pounds which cause quitting in the long run.
How to Fix It:
Focus on multiple indicators of progress such as how your clothes fit, how you feel mentally and physically, pictures, measurements, and improvements in strength or endurance. Taking body measurements, tracking workout performance, or even noting energy levels can be much more motivating and rewarding than obsessing over the scale. I always tell clients – if your main goal is a smaller stomach – would it really matter what the number on the scale says if you can see muscle definition in your midsection?
4. Skipping Meals or Not Eating Enough Protein
Some women think that skipping meals will help them lose weight faster. However, skipping meals or neglecting to eat balanced meals can actually lead to overeating later in the day due to hunger and cravings.
How to Fix It:
Eat balanced meals throughout the day. Protein is especially important for preserving muscle mass and keeping you fill, so make sure to include a good source of protein in each meal, such as chicken or fish. Aim to eat every 3-4 hours to maintain energy and prevent overeating.
5. Not Resting and Ignoring Recovery
It’s easy to fall into the trap of thinking that more exercise equals more results. However, over exercising without allowing adequate recovery time can lead to burnout, injury, and muscle loss. Recovery is just as important as the workout itself, as it allows your muscles to repair and grow stronger.
How to Fix It:
Make sure to incorporate rest days into your weekly routine. Active recovery, such as walking, yoga, or stretching, can also be beneficial. Listen to your body and avoid pushing yourself too hard every day.
7. Focusing on Quick Fixes Instead of Long-Term Lifestyle Changes
In today’s world of “quick fixes,” it’s easy to get sucked into fad diets or detoxes that promise dramatic weight loss in a short amount of time. However, most of these are not sustainable and lead to yo-yo dieting, where the weight lost is quickly regained once the diet ends. How often have you changed your habits in the short term to lose the weight, but once you reached your goal you reverted to your old habits and regained all the weight? Do I even have to reiterate that you need to adopt these habits long term if you want to keep the weight off?
How to Fix It:
Instead of focusing on quick fixes, aim for long-term lifestyle changes. This means adopting habits that you can maintain for the rest of your life, such as eating better, staying active, getting enough sleep, and managing stress. Focus on building sustainable routines that support your goals rather than drastic, temporary changes.
Final Thoughts
Losing weight is a deeply personal journey, and there’s no one-size-fits-all solution. However, by being mindful of the common mistakes women make on their weight loss journey and addressing can set yourself up for success. Focus on progress, not perfection, and remember that lasting change comes from consistent, balanced efforts over time along with adopting new habits.
Take small, sustainable steps towards a healthier lifestyle, and most importantly, be kind to yourself along the way. Weight loss isn’t just about looking a certain way—it’s about feeling strong, healthy, and confident in your own body.
7 Common Mistakes Women Make in Body Building (And How to Avoid Them)
Bodybuilding is a transformative journey that empowers women to build strength, sculpt their physiques, and boost confidence. However, these top mistakes may be hindering your progress.
If you're a woman who’s passionate about bodybuilding—or just beginning your fitness journey—understanding these common errors can save you time, energy, and frustration.
1. Not Lifting Heavy Enough
Many women are still afraid of lifting heavy weights because of the misconception that it will lead to “bulky” muscles or make them look “manly”. As a result, they stick to lighter weights and higher reps, which can limit their progress. Building muscle requires a challenge, and for many women, this means lifting heavier weights with fewer reps to create muscle tension and stimulate growth.
How to Fix It:
Start incorporating heavier weights into your routine. Aim to challenge yourself with weights that allow you to complete 6-10 reps with good form but leave you fatigued by the last rep. Gradually increase the weight as you get stronger to continue stimulating muscle growth. Remember, getting stronger won’t automatically make you bulky; it will help you develop lean, toned muscles.
2. Overemphasizing Cardio and Neglecting Strength Training
Women often turn to cardio as the go-to method for fat loss, thinking that burning calories through running, cycling, or HIIT is the quickest route to a lean physique. While cardio has its place, it shouldn't be your sole focus when bodybuilding. Strength training is the key to building lean muscle mass, increasing metabolism, and improving body composition.
How to Fix It:
Shift your focus to strength training as your primary workout modality. Aim to train 3-5 times a week with a focus on lifting targeted muscle groups. You can still incorporate cardio, but try to keep it balanced and not the foundation of your fitness routine. Muscle-building will give you a more defined, lean look and boost fat-burning even when you’re at rest.
3. Avoiding Rest and Recovery
When you're training hard, it's tempting to think that more is always better, but overtraining can lead to burnout, injury, and even muscle loss. Rest and recovery are just as important as your workouts, as they allow your muscles to repair and grow stronger. Neglecting recovery can cause your progress to plateau and lead to fatigue or frustration.
How to Fix It:
Incorporate rest days into your weekly routine. Active recovery days, such as light walking, yoga, or stretching, can help reduce muscle soreness without compromising your progress. Pay attention to sleep—getting 7-9 hours of quality sleep per night is essential for muscle growth and overall recovery. Additionally, consider taking a deload week (a lighter training week) every 4-6 weeks to give your body a chance to fully recover.
4. Focusing Too Much on Aesthetics, Not Performance
It’s easy to get caught up in the desire for a specific body shape or aesthetic, especially with the pressure of social media and unrealistic beauty standards. However, bodybuilding is about more than just looking a certain way. Focusing too much on aesthetics can cause frustration and even lead to unhealthy habits. Instead, shifting your focus to performance goals will ensure you stay motivated and keep progressing.
How to Fix It:
Set performance-based goals rather than aesthetic ones. This could be achieving a certain number of reps with a heavy weight, improving your squat depth, mastering a new movement, or increasing your overall strength. Tracking improvements in performance will keep you motivated and provide a sense of accomplishment that’s independent of how your body looks at any given moment.
5. Neglecting Nutrition for Muscle Growth
Bodybuilding isn’t just about what you do in the gym—it’s also about what you do outside of it. Many women make the mistake of not eating enough, especially protein, to support muscle growth. If you're not fueling your body with the right nutrients, you’ll struggle to build muscle, recover, and perform at your best.
How to Fix It:
To build muscle, you need to consume enough protein and eat in a caloric surplus (a slight excess of calories) if you're focused on muscle gain. Aim for around 1 grams of protein per pound of body weight daily. Include protein-rich foods like chicken, lean beef, eggs, legumes, and fish. Don’t forget to eat a balanced diet with sufficient healthy fats and carbohydrates to fuel your workouts and recovery.
6. Underestimating the Importance of Progressive Overload
Many women make the mistake of not progressively increasing the weight, reps, or intensity of their workouts over time. Progressive overload (gradually increasing the demands on your muscles) is essential for continued growth and strength development. Without it, your body will adapt to your current routine, and progress will stall.
How to Fix It:
Make sure you're regularly increasing the intensity of your workouts. This can be done by:
Increasing weight: Gradually add more weight to your lifts as your muscles adapt.
Increasing reps or sets: Add more reps or sets to your workout.
Improving form: Focus on perfecting your technique, which can make the exercise more challenging.
Reducing rest time: Decrease your rest periods to keep your muscles under tension for longer periods.
Track your progress so that you’re always striving to improve in some way, whether it’s lifting heavier or increasing the number of sets or reps.
7. Believing in Quick Fixes or "Magic" Supplements
In the world of bodybuilding, there are no magic pills or quick fixes. Many women get lured into spending money on expensive supplements or trying the latest trendy workout programs that promise fast results. These shortcuts often do not produce lasting results and can distract from the real work that needs to be done in the gym and kitchen.
How to Fix It:
Focus on consistency and patience. Supplements like protein powder, creatine, or BCAAs can be helpful when used correctly, but they should never replace a well-rounded diet or smart training plan. Stick to the basics: eat whole foods, train hard, get plenty of rest, and remain consistent. Success in bodybuilding comes from putting in the time and effort consistently over months and years—not from shortcuts.
Final Thoughts
Bodybuilding for women is a journey of empowerment, strength, and self-improvement. It’s not always easy, but it’s incredibly rewarding. Avoiding the common mistakes outlined in this post will help you stay on the right track and achieve the results you desire.
Remember, bodybuilding is about much more than how you look—it’s about how you feel, how strong you are, and how much confidence you gain from transforming your body and mind. Stay focused, trust the process, and don’t rush the journey. Your hard work will pay off, one rep at a time.