Struggling to maintain an ideal weight year-round? Many people sign up for events with weight loss goals, achieve some success, but then watch the weight creep back on. Maintaining a stable weight requires consistency, discipline, and behavioural changes—just like maintaining running fitness. Understanding common pitfalls can help you avoid the cycle of yo-yo dieting and achieve sustainable results
Mistake #1: Over-Restriction of Calories
Many weight loss programs restrict you to 1200 calories daily while increasing exercise—far below most people’s Basal Metabolic Rate (BMR). This significant calorie deficit may cause rapid initial weight loss, but prolonged restriction reduces your metabolism as your body adapts to match energy intake. The consequences include limited muscle building, decreased immune function, and hormonal imbalances that reduce fat-burning ability. While the scale may show fast results, you’re unlikely to be losing primarily fat mass.
Excessive calorie deficit negatively impacts hormones and metabolism, making sustainable fat loss nearly impossible.
Mistake #2: Sustainability and Mindset
Sustainability Challenge
Changing food choices, increasing cooking time, adding exercise, eliminating alcohol, reducing work hours, and improving sleep simultaneously is overwhelming. Trying to change too much too soon leads to failure.
- Set mini goals for gradual progress
- Start small: cook at home 3x weekly, then increase
- Make goals achievable AND sustainable
Mistake #3: Mindset
Mindset Matters
Too many people view weight loss as a quick fix. It requires a long-term approach with fundamental changes to how you think about food and lifestyle adjustments. Reaching and sustaining your goal weight may take months or even years.
Key insight: Weight loss should never be rushed—it’s a marathon, not a sprint.
Mistake #4: Accountability
Lack of Accountability
People stay focused for the first few weeks, then life intervenes and things return to “normal.” Working with a qualified practitioner who monitors progress using body composition tools (measuring muscle and fat mass, not just weight) keeps you on track. Alternatively, join a group or gather friends making similar changes to stay accountable through face-to-face meetings or social media.
Mistake #5: Portion Control
Portion Control Confusion
Avocados and nuts are healthy—but that doesn’t mean unlimited quantities. Despite trendy diet labels (Paleo, Keto, Low Carb), weight loss requires energy deficit. Overeating calories from even healthy foods (including too much protein) prevents reaching goals. Social media often promotes massive portion sizes that exceed average needs. That beautiful salmon poke bowl or acai bowl? Best shared with a friend.
The most successful long-term weight loss methods focus on behaviours and attitudes toward food, making small behavioural changes that account for work, family commitments, and social life.
I have put together a variety of meal plans that are available for purchase. Please read the descriptions to see which is the most appropriate for you. See them here
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