Starting a weight loss and fitness journey can be both exciting and daunting. It’s easy to focus on grand goals or latch onto quick fixes, only to find yourself feeling disheartened if life gets in the way. Over time, I’ve realised that real, lasting change happens when we set realistic expectations, pay attention to the quality of our diets, embrace strength training, and allow ourselves flexibility—especially as parents or busy professionals. Below are the most common pitfalls I’ve noticed (and sometimes experienced myself), along with the personal insights that helped me move forward.
1. Setting Unrealistic Goals
Early on, I would zero in on a specific goal weight or a certain dress size, rarely pausing to celebrate small progress along the way. Eventually, I realised that aiming to lose 1–2 pounds per week is healthier and far more motivating. Every time I saw a little drop on the scales, I felt encouraged. When I started my last journey, I had no major number in mind—just a desire to get fitter and healthier—and I’ve stuck with that for over a year now.
2. Over-Reliance on Quick Fixes
I’ve tried juice cleanses and other rapid “solutions,” but they never lasted. You might lose weight quickly, but it comes right back once normal eating resumes. I had to take a serious look at my diet, especially fizzy drinks, which were packed with hidden calories and sugar. By switching to water or lime and soda, and by tracking my meals in an app, I realised how portion sizes can make or break progress. Simple changes—like reducing pasta portions, swapping chips for salad, or choosing wholegrain alternatives—made all the difference. Quick fixes might help short-term, but genuine progress comes from realistic, sustainable changes.
3. Neglecting Strength Training
Cardio is great for burning calories, but strength training is vital for building muscle and boosting your metabolism. I’ve always enjoyed lifting but hate working out alone, so group classes like Legs, Bums & Tums or Les Mills BodyPump became my go-to. I start with lighter weights and fewer reps, slowly increasing over time so I don’t become too sore. Toning exercises also help tighten loose skin, which can be a concern if you’re losing weight. Plus, short daily challenges—like holding a plank—keep me motivated as I see steady improvements.
4. Ignoring Nutrition Beyond Calories
Teaching Nutrition reminded me that calories aren’t the whole story. I needed to balance my macronutrients—protein, carbs, and fats—to really optimise my diet. Pasta is life for me, so I had to be mindful of how carb-heavy my meals were and add more protein (like chicken, fish, or high-protein yoghurts). I also focus on micronutrients by eating a rainbow of fruit and veg. Drinking enough water was key when I first changed my diet; without proper hydration, I felt tired and sluggish. Tackling one change at a time, rather than trying to do everything at once, has been the secret to making lasting improvements.
5. Doing Too Much, Too Soon
When motivation is high, it’s tempting to go all-in with daily workouts and strict diets. The result is often burnout and sore muscles that make you want to quit. I discovered that consistency trumps intensity every time. I choose workouts I actually enjoy, like dance classes, and if I’m not keeping up, I give myself permission to pause, sip water, and wait for the next move. I also track my progress with a smartwatch, celebrating even a small improvement from last week. If I only have half an hour, that’s still better than nothing—and it fits around my schedule without sacrificing everything else.
6. Obsessing Over the Scales
The number on the scales fluctuates for so many reasons—water retention, the time of day, even where you place the scales on the floor. I now use a smart scale at my gym once a week, and it shows muscle mass, body fat, and water weight in addition to total weight. I love that if my scale weight doesn’t change, I can still see a drop in body fat or a rise in muscle mass. I wish I’d measured my waist and legs at the start, because seeing the difference in how clothes fit—and even selling my old clothes because they’re too big—is incredibly rewarding.
7. Skipping Professional Guidance
It’s easy to pick up tips from social media or well-meaning friends, but I believe in going to reliable sources. I follow NHS guidelines and make full use of my gym’s induction sessions, where instructors show me how to use equipment safely and design a plan suited to my goals. That professional guidance has kept me from making rookie mistakes and boosted my confidence in trying new exercises.
8. Parenting and Time Constraints
Being a parent and finding time to work out is a juggling act. On Saturdays, my child attends a dance class while I slip into the nearby gym. On my day off, I fit in a quick session while he’s at school. Batch-cooking and freezing meals like chilli or bolognese also save my sanity on hectic days. My child and I can still eat the same thing; I might just measure out my portions carefully or add extra carbs to his plate so he gets the energy he needs. I also add in activities we can do together to get some exercise in. The perfect option being a bike ride!
9. Self-Care vs. Guilt
I don’t feel guilty about prioritising my health. I see it as my duty to stay fit and reduce the risk of obesity-related conditions. It also sets a great example for my child, showing that exercise and healthy eating are normal, enjoyable parts of life. During school holidays, if I can’t hit the gym, I’ll stay active by taking my child for for a long walk around one of the many parks in birmingham quality time together that also keeps me moving.
10. Mindset and Motivation
Dark winter months are tough. It’s cold, it’s dark, and staying home in your pyjamas is tempting. Yet, every time I push myself to the gym, I feel better afterward. I also plan around social events by checking menus in advance so I can make small swaps without feeling left out. It’s not “cheating” to have a slice of birthday cake or enjoy Christmas dinner. Occasional treats are part of life; the key is not letting them become the norm. Often, the hardest part is just starting—once you do, the buzz of the gym or the sense of achievement from a good workout can keep you going.
Embarking on a weight loss and fitness journey is a long game, filled with ups and downs. By avoiding extreme diets, focusing on balanced nutrition, embracing strength training, and allowing flexibility in your routine, you can build a healthier, more sustainable lifestyle. Slow and steady progress is still progress, and each victory—whether it’s fitting into a smaller size of jeans or noticing less cellulite—deserves celebration. Ultimately, success lies in consistency, balance, and not letting any single slip-up overshadow the bigger picture of your overall wellbeing.
