Lifestyle 5 Habits that Sabotage Weight Loss

5 Habits that Sabotage Weight Loss

A weight-loss journey is filled with highs and lows. Shedding weight through persistence and hard-earned sweat is a celebrated victory. However, stalling can feel like a never-ending defeat. There are many elements to address when wanting to drop weight and no “one-size-fits-all” approach. We suggest taking a look at these 5 habits that could sabotage your weight loss progress.

Inconsistent Intake

Tracking food is a rarity unless working towards a specific goal or having the accountability of a coach. When we become distracted from our motivation to lose weight, we tend to incorporate a yo-yo style of eating; intaking a variety of calories and macronutrient ratios day-to-day. These fluctuations negatively impact our ability to lose weight.

How To Fix: Track your food. Tracking can be tedious at first but will become as habitual as brushing your teeth. Gaining insight into personal eating patterns provides a great tool for change.

Overestimating Activity Level

We are a society that runs on being labeled “busy”. Many of us, at the end of the day, feeling tired and worn-out from the demands of our careers and family obligations. We feel as if we have run a marathon when, in fact, we have barely moved all day. Adopting the habit of allowing how we “feel” dictate our activity level, we allow ourselves to overindulge in rest and food.

How To Fix: Gain insight into your true activity level. Wearable fitness trackers are an easy way to show steps, stairs, calories burned. Understanding your daily averages can help assist in developing more customized workouts and tailored goal setting tools.

Lack of Sleep

Doctors recommend 7-9 hours of sleep per night. This is a recommendation, not a guestimation which provides an appropriate guideline to facilitate restorative sleep. Compromising sleep affects more than just your cognitive function, it can also hinder your weight loss progress. Those who experience a lack of sleep are shown to have a higher level of cortisol, a stress hormone, along with appetite-regulating hormones.

How To Fix: Sleep! Make yourself a priority. This is a hard habit to form for many people but the sacrifice of those 7-9 hours will take a long-term toll.

Stagnant Workout Plan

A stagnant workout will lead to stalled results. Coaches and personal trainers know this best, progression is key when targeting specific goals, weight loss is no different. Workouts should maintain a healthy progression of challenge towards the overall goals with the added element of short, obtainable targets.

How To Fix: Hire a coach or learn how to properly formulate a progressive plan. There is an educated balance needed when developing such a plan, setting goals that aren’t too aggressive while still pushing the boundaries. If your weight-loss journey has stalled, the days of picking up a random Pinterest workout are over. Moving needs to be more focused and customized as your body has adapted to the usual strain and stress of your current patterns.

Following trends

There is no shortage of trending workouts and diet plans. Jumping from fad to fad is a common habit of sabotage when wanting to lose weight. The best plan is the one that fits you best, and one that you can stick to maintain.

How To Fix: Pick one and stick to it. If you want to participate in Crossfit, then dedicate 6-12 months towards that style of workout. Stop the 2-week trial mentality and instead, dedicate your focus towards something long enough to see progress. Consistency is our best tool. Adjustments are more than welcome but only when the situation presents health risks, injuries, or needed adaptations. Learn how to set proper goals within the chosen environment and give your body time to assimilate to the demands.

Ingels, J. S., Misra, R., Stewart, J., Lucke-Wold, B., & Shawley-Brzoska, S. (2017, August 9). The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. Retrieved from
Janevic, M. R., McLaughlin, S. J., & Connell, C. M. (2012, May). Overestimation of physical activity among a nationally representative sample of underactive individuals with diabetes. Retrieved from
Thomas, S. L., Hyde, J., Karunaratne, A., Kausman, R., & Komesaroff, P. A. (2008, November 24). “They all work…when you stick to them”: A qualitative investigation of dieting, weight loss, and physical exercise, in obese individuals. Retrieved from

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