When it comes to weight loss, it’s easy to feel frustrated when the scales don’t move even though you’re putting in the effort. The truth is, many people fall into the same traps that can actually slow down progress. The good news? Once you know what these mistakes are, you can make small but powerful changes that help you achieve results in a sustainable way.

Here are three most common weight loss mistakes I see in practice (and how to fix them):

Cutting out carbs

Carbohydrates often get a bad reputation, but they’re not the enemy. Certain organs like your brain rely on carbs as their main source of energy. Cutting them out completely can leave you feeling tired, irritable, and craving sugary snacks later in the day.

What to do instead: Focus on the quality of carbs rather than cutting them out. Wholegrains, fruit, vegetables, and legumes provide long-lasting energy, fibre to keep you full, and important nutrients for overall health. Aim to fill around ¼ of your plate with these nourishing carb sources.

Skipping meals (especially breakfast)

It might seem like skipping meals saves calories, but in reality, it often backfires. Skipping meals can slow down your metabolism, increase hunger, and lead to overeating later in the day.

What to do instead: Fuel your body regularly with balanced meals. A good rule of thumb is to include a mix of protein, complex carbs (e.g. wholegrains like seeded bread) and fibre (in the form of fruit or vegetable) at each meal to keep you satisfied and sustainable energy. For example, Greek yoghurt with fruit and a few spoons of muesli makes a simple, balanced breakfast that keeps energy levels steady.

Only focusing on the scales

Many people measure weight loss success purely by the number on the scales. But weight naturally fluctuates day to day due to things like hydration, hormones, and digestion. Focusing only on the scale can lead to discouragement and make you overlook other meaningful progress. Besides, your weight does not reflect shifts in fat and muscle mass.

What to do instead: Pay attention to non-scale wins such as: