9 Mistakes You’re Making on Your Weight-Loss Journey

by Macaela Mackenzie
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9 Mistakes You’re Making on Your Weight-Loss Journey

We all wish there were a quick fix to losing weight. Unfortunately, there’s no magic bullet to make the number on your scale match your target weight. And according to the experts, in the pursuit of finding a fast fix, a lot of us are using weight-loss strategies that either don’t work or might even be backfiring.

Are you doing it wrong? Here are nine of the worst strategies you can employ for losing weight — and tips on what you should be doing instead.

1. WORKING OUT MORE BUT EATING LESS

This is one of the worst mistakes that certified strength and conditioning specialist Noam Tamir sees with his clients. “These two things don’t go together,” he says. When you amp up your workout regimen, your body will naturally crave more food to fuel it through the intensified training. So when you try to cut calories at the same time, you could end up depriving your body and risk triggering a bout of binge eating.

2. OBSESSIVELY CUTTING CALORIES

Even if you’re not upping your workout routine, restricting your diet too much can backfire, says Alissa Rumsey, MS, RD. “While it sounds counterintuitive, eating too few calories can hinder your weight-loss efforts as your body ends up holding on to more calories because it isn’t getting enough fuel,” she says. “Calorie restriction can lead to metabolic damage and will make it harder for you to lose weight.”

3. OBSESSIVELY WORKING OUT

Overdoing it at the gym can also have a reverse effect, even when you’re getting enough fuel from your diet. “When you work out too much, you end up burning muscle in addition to fat,” says Tamir, founder of New York’s T.S. Fitness. “You increase stress hormones in the body, which makes it harder to lose fat. You also put a lot of stress on your joints, which can lead to injuries that cause you to move less and therefore gain weight.” Committing to time in the gym is a key part of losing weight, but only when you give your body the time it needs to recover between sweat sessions.

4. SKIPPING BIG MEALS FOR A SNACKING STRATEGY

Rethinking our eating strategy is a crucial component of weight loss. But avoiding a full plate like the plague is not the answer. “We know that people should be eating a mix of meals and snacks, but people take it to an extreme where they’re snacking all day, and that can backfire,” says Kate Geagan, RD. “It can also blunt your sense of hunger and satiety. When you eat a lot of small meals, you lose your sense of whether or not you’re actually hungry.” If you are opting to forgo three big meals a day for mini meals, make sure you’re paying attention to the overall calories and nutrients you’re consuming in a day — all those snacks add up fast.

5. SKIPPING BREAKFAST

Your mom wasn’t joking when she said breakfast was the most important meal of the day: Forgoing it means your body kicks into starvation mode, where it stores food rather than using it for fuel. “I see clients trying not to eat in the morning because they think they can cut calories that way,” says Tamir. “Then they end up eating a lot at dinner when they are most sedentary and tend to overeat.” And that’s a double whammy for your waistline.

6. DOING A CLEANSE OR DETOX DIET

Despite all the hype, cleanses can be dangerous. “Souping and juicing can be great, but you might still be consuming a lot of calories,” says Geagan, the author of Go Green Get Lean. Juices packed with “superfoods” are often high in calories, and sometimes people mistake juices intended to be meal replacements as alternatives to diet soda or other beverages. Similarly, doing a juice cleanse for a few days is not really teaching you new eating habits. “Consistency in finding an eating plan and sticking to it is a much more effective weight-loss strategy than this ‘detox-retox’ strategy,” says Geagan. “You need to be able to stick with it for the long haul.”

7. DOING TOO MUCH CARDIO

According to Tamir, when people only do cardio to lose weight, they often end up “skinny fat.” Avoiding strength training when you go to the gym in order to increase your calorie burn will help you drop those pounds, but the catch is it won’t change your body composition. Doing too much cardio can even even end up burning muscle and upping your body fat percentage. “Our bodies get used to workouts pretty quickly,” adds Rumsey, who’s also a certified strength and conditioning specialist. “It’s better to have a shorter, more intense workout that keeps your body guessing. High-intensity interval training has been shown to burn more calories in less time, and the after-burn post-workout can last up to 24 hours.”

8. BANNING FAT OR CUTTING OUT CARBS

Nixing a singular nutrient group, like all fats, carbs or sugars, can backfire majorly. “While you may lose weight in the short term, these restrictive diets are not easy for people to maintain long term,” says Rumsey, a spokesperson for the Academy of Nutrition and Dietetics. Cutting an entire category of nutrients means you’re cutting out the good stuff, too. “Cutting carbs and sugar can cut off your workout fuel,” says Geagan. “Carbs are those miracle molecules that really fuel our bodies.” In other words, you need them. Rather than putting a moratorium on a macronutrient, pay attention to portion size. “The portion size is what makes the poison,” says Geagan. “You want a balanced diet that has all macronutrients.”

9. FALLING FOR THE “HEALTH HALO”

One of the biggest mistakes you can make, says Geagan, is getting sucked into the “health halo” around certain foods. Kale, quinoa, agave and coconut all get hyped up for their nutritional benefits, which are certainly real, but that’s not an excuse to start pouring coconut oil — which is still a saturated fat — on everything. Ultimately, losing weight is about looking at your overall lifestyle, not trying to target just one aspect or adding one magical superfood to your plate. Adds Rumsey: “If you try to just address your diet without working on your eating behaviors — like emotional eating or stress eating — or the rest of your lifestyle, it’s unlikely that the weight will stay off.”

Related

  • Stephen Zungi

    You’re kidding with number 5, right? Ever heard of IF and the countless number of success stories that go along with it including myself?

    • Paula


      ……
      ………I’m sorry, what were you saying?

      • Stephen Zungi

        Nevermind me. Read others’ comments on the myth of breakfast being the most important meal of the day. Simply not true. This is now known.

        • Sally Reif

          I’m with Paula… distracted by the pic lol!

        • Nick

          No it hasn’t. Plenty of anecdotal evidence to suggest it has if that’s want you want to believe. Your have, say, in average a 16 hour window to burn calories each day. It probably makes sense to consume a reasonable amount of those at the beginning of the window. You will also have more energy to complete the tasks you need to. The later you eat in the day the less time you have to burn off whatever you eat.

          • Stephen Zungi

            Ahh what are you saying. If you’re doing a 16 hour fast you’re doing IF. In the context of the article, skipping breakfast means not eating shortly after waking up.

            If skipping breakfast allows you to adhere to a caloric deficit more consistently you will continue to burn fat while enjoying the process. Adherence is key. Everyone has different lifestyle and behaviour. To tell someone that skipping breakfast is causing a person to enter “starvation mode” and to tell them it’s sabotaging their fat loss it is grossly wrong. On the same token doing IF or skipping breakfast is not magical for losing weight. The most important things is to maintain the caloric deficit and if skipping breakfast helps achieve that deficit consistently then skipping breakfast works for THAT person.

            Not everyone is hungry in the morning and if they can forgoe eating once the wake up and are able to function normally then doing IF will help tremendously by not having to consume extra calories early in their day.

          • Stephen Zungi

            Furthermore, skipping breakfast has done a terrible disservice to my body… https://uploads.disquscdn.com/images/e309d1091f34881333afe9243ac0b1fe5895c76adcb1d734c27c16ce4cc35bab.jpg

    • Emilie Masi

      I totally agree! Starvation mode doesnt kick in just because you skip breakfast!!! IF is a fantastic way to gain muscle and loose unwanted fat!

      • D krupa

        So true

  • Dharmish

    I agree with most the points however point 5 is incorrect. Skipping breakfast won’t put your body into starvation mode and is actually beneficial as intermittent fasting diets have been scientifically proven as effective way to lose weight as long as a caloric deficit is achieved. Starvation mode is a term that is used without true understanding of its meaning and a human body will only enter starvation mode after 3 days of not eating or consistently eating at an unsustainable calorie deficit. As intermittent fasting diets include breaking the fast daily, there is no danger of entering starvation mode so I suggest whoever wrote this article should get that fact correct before they say it with so much conviction.

    • I don’t know about starvation mode but I believe that breakfast is the most important meal of the day and I speak from personal experience. Even though I have tried intermittent fasting I make sure I have a meal in the wee hours if I intend to skip breakfast. Wise choice of food can also be used to achieve your caloric deficit rather than outright fasting.

      • Dharmish

        Fair enough, everyone has their own preferences and its best to do what works for them. However to give misleading information on an article in such a widely used app is criminal. I and many others have personally benefitted from skipping breakfast and using intermittent fasting, hence I don’t think I’d ever go back to eating it again so I feel as though facts should be accurate before they’re splurted out carelessly.

        • wabbitsan

          Just because you don’t agree, doesn’t mean the information is misleading. You just disagree with it.

          • David krupa

            I disagree because the science backs up my statement, ergo I don’t agree because the information is misleading and wrong

          • wabbitsan

            Only in your opinion. Are YOU a scientist or just a couch potato?

          • Nani

            If it’s backed up by science, it’s not an opinion.

          • wabbitsan

            Uh huh. Couch potato it is.

          • Suzanne Elvidge

            Are YOU a scientist?

          • Anthony

            Nah man, what you’re saying doesn’t make much sense. How does your body start storing energy when you haven’t eaten anything? It is misleading and misinformation. It’s an old way of thinking, just like the author said. This is the idea our parents grew up on, but not necessarily true. At the end of the day some people can’t handle intermittent fasting, or it doesn’t work well for them, and that’s ok. But many people benefit off of not eating breakfast, and it really ins’t essential as the author leads you to believe.

          • cor leonis

            I am a scientist, and intermittent fasting IS backed by science. It has been proven to lower risks of type 2 Diabetes, raise HGH (Human Growth Hormone) which helps lean muscle gain and lowering body fat percentage, among many other beneficial effects.
            Intermittent fasting is not for everyone, and for example, should not be used by teenagers, or athletes of performance based sports, but it definitely is backed by science to be healthy, and if complemented by a calorie deficit, it is definitely useful for weight loss.

          • Anthony

            I don’t think pregnant women should be doing intermittent fasting either, but thanks for chiming in Cor! I agree with everything you said (not scientist though).

          • Rikki Tikki Tarvi

            Just can’t miss breakfast, sends the right message to my grumpy teenagers and we have breakfast together to try and start the day right. Better still end the day right with a spin bike session and resistance weights to get the perfect balance of glucose and fat burning during and post work out regime. 500 Cals on the bike and 250 on the weights and hey presto you’re in calorie deficit without trying and more importantly than weight loss is body dimension change – skinnier legs, butt and tum. Don’t forget those rest days too (absolutely the right time to keep the calories down but still can’t miss breakfast). Forget the science just go spinning!

          • Dominic Colgan

            If I was a couch potato I would eat myself and then I would have no weight problem
            ha ha !!!!!!!

      • David krupa

        If you’re having a meal in the wee hours then you’re probably not fasting! We were not meant and did not evolve eating three big meals or 6 little snacks everyday. The establishment nutritionists and menu planners just don’t get it

        • Jeremy Cottle

          We also evolved to be highly adaptable. You can fast and be successful, or you can eat breakfast and be equally successful. There’s no magic in either approach.

      • John Paul

        I guess you’re the only one to ever try breakfast – “I speak from personal experience” – what a stupid statement to make.

    • Stephen Zungi

      Exactly!!!

    • wabbitsan

      This isn’t true for diabetics. What works for you does not necessarily work for others, nor is it a healthy choice for others. So #5 is right on the money.

    • You beat me too it. Exactly what I was going to say 🙂 As Abid Kunda said below, it simply does not works not work for everyone – but for people that it works for, it works! I fast every morning, but if I’m in the work groove, I may not eat and I feel light and better off because o fit, on those days. -Coach Kyle, BS Nutrition.

    • Tyler P

      You speak of facts over conviction, yet provide no proof of your own? I agree with you, but your point would hold more weight if your provided some of references to back up your ‘scientifically proven’ theory.

  • eclectic_reader

    Whenever I hear the words “metabolic damage” or “too much cardio makes you fat” I know I’m dealing with a product of a certificate mill who wouldn’t last one semester in an actual exercise physiology program. Bodies do not “get used to workouts” – that’s a load of hogwash too. I’d like to see the peer-reviewed studies that back this up. I won’t though, because there are none.

    • DuckReconMajor .

      Came here looking for outdated info that has not held up under scientific scrutiny in recent years, mixed in with some actually true info. Was not disappointed. “Starvation mode” and “metabolic damage” in the same article!

    • Jeremy Cottle

      Bodies absolutely “get used to workouts”. If you perform the same workout every day with the same stimulus/load, it will become less effective over time. You don’t need a peer-reviewed study to back this up. It’s common sense, weightlifting 101.

      • Suzanne Elvidge

        Sorry – you DO need a peer reviewed study to back it up – a lot of things that have seemed common sense in the past have turned out to me myths.

        • Jeremy Cottle

          Go to any gym. Watch the people that do the same routine with the same weights every session. Do they ever make any meaningful progress? No, they don’t. I know there are “peer reviewed studies” that back this up too, but since OP didn’t bother to provide sources that prove that lifting the same pair of 10 pound dumbbells for eternity will make you a beast, why should I bother citing a study that proves progressive overload is the only effective training modality?

      • eclectic_reader

        It may become less effective for a training response, but the subject
        under discussion here is caloric expenditure. Moving the same amount
        of iron the same distance is going to require the same amount of energy
        meaning the same caloric expenditure.

        On the cardio side, google the following, since apparently links are not allowed:

        “No differences in cycling efficiency between world-class and recreational cyclists.”

        “Oxygen cost and energy expenditure of running in trained runners.”

        The first is the gold standard study for cyclists. There is no difference in
        energy efficiency between recreational cyclists and Pro Tour cyclists.
        Your training level doesn’t matter. If you put out 150 watts for an
        hour, you’re going to burn about 600 Calories. Period. Mayhew
        showed the same thing with runners 40 years ago in the second paper and all research in human energetics has confirmed these results. Training doesn’t make you more energy efficient. It makes you capable of producing more power, or lifting more, and therefore burning even more calories.

        • Jeremy Cottle

          Except training does make you more energy efficient. I don’t care what your study says. A Pro Tour cyclist is going to be more energy efficient than a local Fred every time. Pro Tour cyclists have much better technique, so more of their output will go into moving the bike forward. Fred will flail around, wasting calories with inefficient movement; jerky pedaling, wobbling all over the saddle, improper gearing, etc. Then you have all the internal details like VO2max. Again, if what you’re saying is true, it’s impossible to improve your VO2. Allowing your body to move more oxygen to your muscles as they work is an improvement to efficiency. Basically, if training didn’t matter, why do all Pro riders, Olympians, practitioners of ANY sport (especially endurance sports!) ever bother to train?

          • eclectic_reader

            > Except training does make you more energy efficient. I don’t care what your study says.

            Then you’re literally denying the science.

            > Again, if what you’re saying is true, it’s impossible to improve your VO2.

            No. You’re measuring VO2 max by measuring CO2 out. That’s carbon, from macronutrients, carried away by your exhalation. Higher VO2 means more oxygen used means more carbon carried off means more macronutrients cracked as fuel. You don’t raise VO2 by increasing fuel efficiency. You raise it by increasing fuel usage.

            > Allowing your body to move more oxygen to your muscles as they work is an improvement to efficiency.

            No, that’s literally burning more fuel to generate more power. You’re still about 20% energy efficient, but you’re using MORE energy to put MORE power to the pedals requiring MORE food intake.

            Instead of not caring about the science and literally making up your own belief system, you should read the two papers I’ve listed. Both have the full text available online. You’ll learn quite a bit.

          • Sugar Fitness

            I care about science as much as I care about what works. Training works. If it didn’t, then everyone would be a champion. Genetics wouldn’t matter either, because hey, everyone is exactly as efficient as anyone else. 150w to the pedals for Froome would be exactly the same energy usage as a local Fred: It’s not. To measure that 150 at the pedal, Fred is going to be bleeding watts all over the place with faults in technique, strength, position, tactics, etc.

            I’m not concerned with what happens to 150w in a vacuum and you shouldn’t be either. It’s not applicable to sport…which is what we’re really talking about.

          • eclectic_reader

            It would be helpful if you stopped strawmanning me and actually read what I write. Energy efficiency isn’t the same thing as energy output. It’s accepted knowledge in exercise physiology that you gain power by recruiting more fuel, not by squeezing more power out of the same amount of fuel. Human efficiency sits in a narrow band, constrained by the known entropies of each reaction from macronutrient –> acetyl-CoA –> ATP –> muscle contraction. Efficiency isn’t a good target for training because there isn’t much room for improvement, once you’re done with motion economy adaptations which are the first things you gain.

            > To measure that 150 at the pedal, Fred is going to be bleeding watts all over the place with faults in technique, strength, position, tactics, etc.

            This tells me that you didn’t read the paper. If that were the case, then the “fred” as you insultingly put it would be sucking in more oxygen to make that 150 watts. The paper shows that this isn’t the case. For participants with VO2 max values ranging from 35 to over 80, they had no significant differences in oxygen usage at each level of power output measured.

            Think of it this way. A corvette puts out a lot more power than a Honda Fit. But it isn’t more fuel efficient. It burns a crapton more fuel and uses that to go faster. When you train, you’re building a more powerful engine, not a more efficient engine. I’ve trained up to over 4W/kg output at FTP, not terrible for a man in his 50s. I have to eat more now to maintain weight than I did when my power output was lower.

  • FormerFatMan

    Starvation mode and holding onto calories… Smh. Fat logic at is finest

  • Shitlord

    Haha wow. Terrible HAES delusional levels of excuses to not push yourself. Enjoy that fat logic and never making it if you want to follow that body positive “don’t push yourself” garbage. GG myfitnesspal!

  • Annalies Nutley

    What a load of bloody rubbish? Where are your credentials from? Or are they 20 years old and never done a day of PD?

  • Tim

    You guys do know that fastest training is a legit thing right?

  • Loaded Cra…

    “Starvation Mode”? Seriously? Way to discredit your article.

  • Jeanie Newell

    Seriously. Even if it were accurate this article would be way too vague to be useful. How much is “too much ” cardio or “too few ” calories? We don’t need these outdated unproven platitudes. We need actual research and useful, reasonable conclusions drawn from it.

  • Steve Buddy

    “Carbs are those miracle molecules that really fuel our bodies”….yeah sugar rules….this is just absolutely outdated info and nonsense.

    • Nick

      I don’t think they meant sugar in particular, did they Steve.. Cutting out a food group is probably not sensible whereas a balanced diet probably is i.e. Don’t eat pasta all day.

  • Paula

    Good lord, what a load of horse crap.

    1)Diet is the main key to weight loss. If you are overweight, you are mainly overeating. You really mean to suggest that people shouldn’t also exercise while they’re getting their calories in check, missing out on the cardiovascular, metabolic, and lbm-retaining benefits of exercise as they work to improve their health?
    2)You shouldn’t over-restrict, but it has nothing to do with your body “holding on to fat.” That’s silly.
    3) Not bad advice. Too much of anything is never good.
    4) The last line is redeeming, but the focus seems to be on that you “should” eat full meals. Many people (not me) find keeping a steady stream of food intake to be beneficial. Hell, many so-called “experts” push this as the ONLY way to lose weight. It’s up to the individual. As long as your diet is balanced and you’re not overeating, there’s nothing wrong with it.
    5)Stop pushing this breakfast myth. Anyone can skip breakfast if they want so long as they’re mindful not to overeat at other meals. Again, it’s up to the individual. There’s also no reason you can’t eat when you’re sedentary. Those calories will get burned one way or another.
    6) Solid.
    7)A combination of cardio and resistance is ideal, but if you’re only doing cardio, you’re still primarily burning fat, perhaps losing more muscle than is necessary, but still mainly fat.
    8)Successful keto dieters would disagree, though carbs can definitely be beneficial to your workout.
    9)Solid.

    • Gina

      I’m glad I’m reading all the comments! I don’t want to research this topic to death, I just thought I could get some decent info here!

    • David Claude Warlick

      It is silly that the body would hold on to fat. What the person probably meant is the body would hold on to empty fat cells. Those empty fat cells will send hunger signals to the brain for the remainder of the body’s life.

      • Peter

        indeed! As a famous Scotty once said, “Yer cannae break the laws of physics cap’n”

    • Dav

      If you do skip breakfast,then why worry about over eating.? Say you eat 2k cals per day 500 for breacfast,1000 lunch 500 dinner… just eat 1000 lunch 1000 dinner….and you still get the bonus of burning morefat from a prolonged fat burn after your early morning 20 min hiit cardio,couple that to weights 3 times a week,…muscle burns fat at rest….and your done….

  • Creed_Bratton

    There’s so much wrong with this article that I don’t even know where to begin.

    • David Claude Warlick

      Thank you for not beginning.

    • Tinna Sigurðardóttir

      My thoughts exactly!

  • Brian C

    #4 is also scientifically proven false. The entire world except north America eats 7+ times per day and the obesity rate is the highest in North America. 3 big meals a day is horrible for you. 5 medium meals a day is optimal.

  • Joseph Harris

    So this makes me feel better knowing that I am balancing my weight lifting with my cardio. Now tell me, I have 4 days of working out (2 solely on cardio & 2 on weight lifting). Now the catch is that I do a little cardio after my weight workouts since losing weight is my key objective. However, should I lay off that if I really want to tone up my muscles and lose weight at the same time?

    • Nick

      You won’t lose much weight lifting weights. Up the cardio a little. Your body will indeed burn more calories if it has more muscle mass though so few that it will have almost no impact. Try interval training punctuated with compound strength exercises. And a balanced diet! There is no miracle diet, sadly. It’s calories in vs calories out. Fats from eggs, oily fish, nuts etc, whole grains, protein, fruit and vegetables should be enough. Stay away from processed foods. The article has a point about a large calorie deficit not being sustainable. Get a Fitbit or whatever and see what your body burns each day. Then aim for 500 calories below that on average and more if you can without being hungry. The fatty foods like eggs will help make you feel full.

  • yesungielfxoxo

    Totally agree about the breakfast part , actually my doctor has told me that when you put your body in the ‘starvation mode’ ,which you might not feel, it makes it burn a lot of fat but once you eat it compensates all of it and adds even more which doesnt help at all for a diet
    And to all those talking about fasting , when you fast you actually have breakfast before the sun is up amd not eat or drink until it’s down so you actually get two meals and one of them is breakfast so please get your information right before bashing this lady who is only advicing you 🙂

    • Cassidy S.

      Actually, you can fast whenever you like. Fasting is abstaining from food for a certain time period, not abstaining for food during a specific time period. Still unclear?

      If I have supper and then go to bed, get up and eat breakfast… I have fasted for eight hours (That’s why it is called breakfast.). BUT if I forgo breakfast and don’t eat until noon, then I have merely fasted for longer, not broken the stupid sacred rules of fasting. Similarly, if i eat breakfast, eat lunch, forgo supper and go to bed… Yup. that is fasting too.

      “Fasting is a willing abstinence or reduction from some or all food, drink, or both, for a period of time. An absolute fast (dry fasting) is normally defined as abstinence from all food and liquid for a defined period, usually a period of 24 hours, or a number of days. Water fasting allows drinking water but nothing else. Other fasts may be partially restrictive, limiting only particular foods or substances. A fast may also be intermittent in nature.” ~ Wikipedia

  • Mediocrates

    Clearly the author is regurgitating the same ol’ nonsense that we’ve been hearing for years…and is basing this on what she has heard rather than what science supports. Your body doesn’t go into starvation mode by skipping breakfast. That’s ridiculous. This article is a joke.

  • David krupa

    Unbelievable, these are the experts and they are still perpetuating crap like if you don’t eat breakfast you body goes into starvation mode. Please read the research.

  • HildegardvonBringenit

    This article does not seem to recognize the IMMENSE spectrum of body types & nutritional needs, especially in the lack of self-awareness in discussing TYPES of calories. An empty calorie of carbs does not impact the metabolism & body chemistry the same way a calorie of nutritious fat or protein or nutrient-dense vegetal carb does. Mistake number 1 on my weight-loss journey was believing the calories-in/out balance myth. I only began to make real head-way and enable my body to approach rigourous exercise when I made a huge macronutrient shift–actually sustainable, not starving my body on carbs, feeling very full– and began an intermittent fasting regimen. This list is a a mixed bag.

  • Jennifer White Baillie

    I think everyone just needs to take all these articles with a grain of salt. At the end of the day, you need to eat less calories than you use. They should have used the words “may” or “could be for you”. You need to eat your vitamins and minerals. I personally need protein in the morning due to low blood pressure, but others may not. I like eating 6 small meals and others like eating 2 larger meals. So just track, so you know you are getting what you need and adjust when to make it work for your lifestyle. Remember you are in it for the long haul. I went from 158 to 123 in 9 months, by tracking and walking alone. I did it with real food and did not eliminate any thing. If God made it, I can eat it. I can also eat processed foods, but if I do, I don’t over do it, there is not much nutrition there so why waste your calories. Read the book of Acts. All food is clean. Just eat what you need so you don’t store it for another day. -|-

  • Elaine Jones

    Thought they were going to come up with something new but it’s the same crap they come out with every two weeks lol. I breastfeed, intermittent fast, and train twice a day (Strength in the morning and steady state cardio in the afternoon). I consume around 1500 calories during my feeding window and feel great. Making all kinds of gains and milk supply is still steady (pumping 11-14 oz every 6 hrs). Its not a one size fits all journey

  • JN373

    The article is right on. Common sense and moderation with consistency rule. And the best feedback I have found is tracking my meals with my fitbit. It really works!

  • SteveG

    Based on the bio of the author it is not clear that she has a science based background and thus the article based upon my quick scan is soft journalism, little scientific citation.
    Besides missing a description of the intended audience, as there is a huge difference in the physiology of the competitive athlete trying to loose a little weight for race season compared to the morbidly obese sedentary individual looking to protect their basic organ function,
    I HAVE A MAJOR BEEF with this modern style of patronizing writing. I AM NOT MAKING THESE “mistakes,”. Why not title the article “…you may be making” or “common mistakes people make…”, it really wasn’t too long ago that journalists could get a point across based on the quality of their work not on sensationalism or threats. Shame on UnderArmour for paying for this, and shame on me for looking at it.

  • K. Miles

    More confusion. I am so frustrated with weight loss right now because I have heard and done all of this and I still can’t lose weight. If it wasn’t for required medication, I would skip breakfast.

    • Nani

      I have to ‘take food’ with my meds in the morning too, otherwise I feel like I have to throw up if I don’t. An apple does the job just fine. It doesn’t have to be a big breakfast.

  • Sally Reif

    All of it is frustrating. I’m recovering from an Achilles reconstruction and, between the injury and the surgery, I have gained 35 lbs. I am currently IF and I make my largest meal lunch so I can be ready for 3:00 hot yoga. I’m finding this the best for me. I think that is the key… don’t over think it.

  • Unique Unique

    Please don’t write about anything you have not been doing research first!
    That way we don’t have to deal with your BS and you are not going to look like idiot.
    Thank you

  • Autism_mom3x

    This article offers a lot of what one shouldn’t do. What I would like to see in addition to the above info, is a list of things one should do. Maybe offer examples or recommendations of a decent weight loss plan?

  • Jenna Weld

    I would also like to point out the title of this. I have never been one to boo hoo over everything but I hate that it said that “You’re making” Not everyone is making them. It is a generalized absolute and I am just not sitting well with how that tastes…..

  • AussieEevee

    ““Carbs are those miracle molecules that really fuel our bodies.” ”
    That’s the whole point of cutting them 🙂 I don’t want to be using carbs to fuel my body… I want to be using stored fat to fuel my body.

    Regarding the rest of it, I honestly do not care if I burn muscle at this point in time… I can worry about that later. I just want to stop being obese.

  • Greenmagician

    “…coconut all get hyped up for their nutritional benefits, which are certainly real, but that’s not an excuse to start pouring coconut oil — which is still a saturated fat — on everything.” No, I just use REAL BUTTER, SATURATED FAT IS NOT BAD FOR ME, especially since I “CUT OUT MY CARBS!!!” Or rather severely reduced them! But thanks for the tips anydamnway! lol, When will we see some credible articles on this website?

    • Nick

      I think they are suggesting that despite some health benefits it is still fat and therefore you should probably not eat too much of it. You probably want to go easy on the saturated fat..

  • Candice Alvey

    Thanks for the great info. After years of eating to little and doing too much cardio I am on a reverse diet (with a decent number of carbs and fat) and I am currently only doing strength training. I was initially very scared if gaining on a reverse diet but after 8 weeks my weight and body fat percentage are both down.

    However, I disagree with regards to skipping breakfast. I practice intermittent fasting and even train fasted. That said, it is something that people should research and do properly.

  • Dominic Colgan

    All this weight loss advice is baloney.In the words of the great sage Dolly Parton.Get your nose out of the trough if you want to lose weight !!

  • Frank DeTurse

    Hi I am 78 years old and have a weight problem for many years since I quit smoking – actually 36 years ago – I am 5 ft. 4 and have worked out over the years and now at this age I walk about 5 miles per day – and a little stretching at home each day. I am working on 1200 calories a day on a fitbit program – sometimes I wander and do 1300 or 1400 but not very often – is that not enough for me this 1200 calories? I have type II diabetes so am normally careful. I have cut out a lot of carbs but have some during the week – and sugar is a problem as I love sweets and crave them ..but have managed to cut back enormously on them.. maybe a comment will give me some more advice on what to do. I am in good health other than my diabetes… thanks Frankie

  • Sally

    I never feel hungry in the morning, probably because my body clock is skewed (night owl). I have tried IF and had no problems with it. I kept it up for four months. I lost about 5 kg in the first couple of months but then lost no more. When I went back to eating through the day, I put on the five I’d lost. The reason I went back to eating in the day was because I was staying with family and later, friends, and since they were on three meals a day their main night meal wasn’t enough for me.

  • Alan

    I’ve just read through this “mistakes” and it is complete load of crap, starvation mode from skipping breakfast, how on earth did our ancestors survive and evolve, fasting for health has been used since humans have been on the earth, when I read that I knew for sure you don’t know what your talking about