By Smuel loayza
Are you following a diet but not seeing results? You’re not alone. Many people make mistakes that sabotage their progress — often without realizing it.
Here are the 5 most common dieting mistakes and how to correct them with a realistic, evidence-based, and sustainable approach.
❌ 1. Eating too little
Drastically cutting calories can slow down your metabolism and lead to muscle loss. In the long run, it increases fat regain.
✅ Fix: Follow a moderate calorie deficit adjusted to your metabolism, age, physical activity, and health goals.
❌ 2. Cutting out all carbs
Completely removing carbs can lead to anxiety, fatigue, and hormonal imbalance.
✅ Fix: Choose low-glycemic index carbs, such as oats, legumes, or whole fruits, instead of eliminating them.
❌ 3. Trusting “light” or “sugar-free” products blindly
Many “light” products contain hidden sugars or harmful fats.
✅ Fix: Learn to read labels and prioritize natural, whole foods. A "light" label doesn’t mean it’s healthy.
❌ 4. Poor sleep habits
Sleeping less than 6 hours increases cortisol, which promotes fat storage — especially around the belly.
✅ Fix: Get 7 to 9 hours of quality sleep every night. Recovery is a key part of fat loss.
❌ 5. Following diets without professional guidance
Generic or fad diets can be dangerous, especially if you have conditions like diabetes, hypertension, or IBS.
✅ Fix: Work with a certified nutritionist who will create a plan tailored to your clinical needs, goals, and lifestyle.
💡 Conclusion
The key isn’t “going on a diet,” but building a sustainable and strategic lifestyle. Identifying these mistakes is your first step toward real change.