Top 4 Weight Loss Mistakes and How to Fix Them

Frustrated With the Scale Not Moving When It Comes To Losing Weight?

If the number on the scale isn’t budging—or worse, going up—you’re not alone.

And if you’ve been caught in the cycle of yo-yo dieting for weeks, months, or even years… it’s time for a gut check.

These are the top four mistakes I see people make when trying to lose weight.
Some are obvious. Most will surprise you.

I just covered this on a coaching call with a client—and it stopped them in their tracks.

Let’s see if you’re making any of these too, so that you can get right back on track on yoru weight loss journey.

Mistake #1: You Think You’re in a Calorie Deficit… But You’re Not

Most people underestimate how many calories they eat by 20–50%.

On a 2,000-calorie plan, that’s a margin of error of up to 1,000 calories.

No wonder you’re not seeing results.

And it’s not all your fault—label inaccuracies, tracking app inconsistencies, and natural food variations play a role.

But the biggest culprit?
Lack of awareness.

Here’s what often goes wrong:

A “spoonful” of peanut butter = 2–3 servings
That “small” bag of chips = actually 2.5 servings
Oversized dinner plates = bigger portions without realizing it
Childhood habits = default to large servings of carbs (think pasta, rice, potatoes)

The fix:
Pick one of four food tracking methods and use it consistently.
Forget perfect accuracy—just be consistent.
When you stall, consistency will give you the clarity to course-correct.

Mistake #2: You Think You’re Burning More Calories Than You Are

Here’s a wake-up call:

Exercise only accounts for 5% of your total daily calorie burn.

The other 95%? Comes from your metabolism, digestion, movement, and other baseline functions.

And yet people rely on:

Bootcamps
OrangeTheory
Apple Watch calorie estimates
Peloton classes

…to “burn” their way to fat loss.

Bad news: those trackers overestimate calorie burn by 27–93%.

If you “earn” 700 calories from your workout and eat them back?
You might gain weight instead of losing it.

The fix:
Don’t use exercise to lose weight. Use it to build muscle.
Muscle increases your resting metabolic rate, which accounts for 70% of calories burned.

So instead of chasing the 5%, go all-in on the 70%.

Mistake #3: Your ’80/20′ is Really 60/40

“I follow the 80/20 rule”
“I don’t want to be too strict”

Cool. Me too.

But here’s the issue:

A lot of people say “80/20” and live 60/40 (or worse).

‘Balance’ is a myth that keeps people stuck.

I’ve done it myself.

Justifying one more bite, one more drink
Going overboard on weekends
Using “balance” as an excuse to stay stuck

It’s fine to eat out, enjoy date nights, and live life—but only if you’re honest with yourself.

The fix:
Treat your weekly calories like a budget.
Want a bigger meal Saturday night? Eat lighter Thursday and Friday.
A single cheat meal can cancel out your entire week’s progress if you don’t balance it out.

Mistake #4: You’re Actually Making Progress—You’re Just Not Patient

Weight loss is not linear.

You might weigh the same for 10–15 days… and then drop 2–3 lbs overnight.

I’ve experienced this.
My clients have too.

If you’re:

Following your strength plan
Hitting your protein target
Staying consistent with calories
Prioritizing sleep, fiber, hydration…

Then you’re probably making more progress than you think.

The fix:
Weigh yourself daily and track the average.
Ignore day-to-day fluctuations—watch the trend.

If your average drops by 0.25–0.5 lbs/week, you’re on track.
Only adjust if 2 full weeks go by without progress.

So… Which Mistake Are You Most Guilty Of?

If you’re doing the right things, you should be seeing results.
If you’re not, something has to change.

If you want a step by step fat loss plan you can implement on your own — with workout templates, what/how much to eat, mindset, and daily habits — get started with the Body [re]Building Playbook.

And if you’re stuck, confused, or frustrated and ready to dial in your results alongside a coach — fill out a coaching form and let’s talk.
I’ll help you break through the plateau and finally make progress that sticks.