27 Things to Stop Doing if You Want to Lose Weight
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I’m a health coach and a person who has lost 40 lbs twice in my life so I’m speaking from both professional and personal experience. And I’m sharing this post in hopes that it helps some of you.
When it comes to weight loss, most people think about what they need to start doing — eating more veggies, hitting the gym, drinking more water. But just as important (if not more!) is recognizing the things you need to stop doing.
These sneaky habits and mindsets can sabotage your progress, stall your results, or leave you feeling frustrated and stuck. The good news? Once you know what to avoid, you can finally move forward with confidence.
Most people overcomplicate weight loss. At its core, the equation is simple:
👉 Calories In vs. Calories Out
Calories In = the food and drinks you consume.
Calories Out = your body’s energy needs (metabolism, daily movement, exercise).
To lose weight, you need a consistent calorie deficit — meaning you burn more than you consume. Simple, right? But here’s the catch: while the math is straightforward, real life makes it harder. Stress, habits, sleep, hormones, and mindset all play a role in how successful you’ll be.
That’s why weight loss is not just about food — it’s about the whole picture:
The quality of your nutrition
How much you move
How well you sleep
How you manage stress
The habits and mindset you carry into the process
And that’s where many people get stuck. They focus only on calories, or they repeat old patterns that sabotage their success.
So instead of just piling on more “to-dos,” let’s flip it. Here are 27 things to stop doing if you want to lose weight — so you can finally make progress that lasts.
27 Habits to Stop
Not tracking your food
Logging isn’t about being perfect, it’s about awareness. Tracking helps you notice patterns and gives you a built-in roadmap if you hit a plateau.Blowing your deficit on the weekend
A few days of overeating can undo a week of consistency. Enjoy treats, but stay mindful.No movement
It’s not just about workouts — daily movement adds up and keeps your metabolism active.Thinking it’s only about calories
A deficit matters, but quality does too. Your body needs nutrients, not just numbers.Relying on “dieter” methods
Quick-fix restriction and “eat as little as possible” doesn’t work long-term. Skip the dieter scenario and learn to customize for your body and your lifestyle → The Balanced BodyRegular alcohol use
Empty calories add up fast and alcohol can mess with sleep and recovery.Not staying hydrated
Dehydration often feels like hunger. Water supports metabolism, digestion, and energy.Too many convenience foods
Packaged foods are often calorie-dense and nutrient-poor. Keep them occasional, not daily staples.Not allowing yourself a little leeway
Perfection isn’t realistic. Flexibility keeps you consistent.Not giving yourself grace
Weight loss isn’t linear. Slip-ups are part of the process, not the end of it.Setting unrealistic expectations
Aim for sustainable progress, not “20 pounds in a month.”Quitting just because one thing goes wrong
One bad meal, missed workout, or off day doesn’t erase progress. Keep going.Relying only on the scale
Measurements, progress photos, energy, and strength gains all matter too.Not being honest with yourself
If you’re underestimating portions or skipping logs, you’re only hurting your own progress.Blaming the “diet”
No plan works if you don’t stick with it. Customize to fit your lifestyle.Not listening to your body
Tune in to hunger cues, fullness, and energy levels — they’re powerful guides.Always looking for a quick fix
Detox teas, fat-burning pills, or crash diets won’t give lasting results.Returning to old habits after reaching your goal
Maintenance matters. The habits you build should last beyond the weight loss phase.Rewarding yourself with food (all the time)
Food can be part of celebration, but find other rewards too — new clothes, a massage, or an outing.Ignoring health conditions
Hormones, thyroid issues, or medications can all affect weight loss. Don’t overlook them.Expecting what worked 10 years ago to work now
Your body, hormones, and lifestyle have changed. Your approach may need to change too.Forcing strategies that don’t fit your life
If fasting, strict meal plans, or rigid routines stress you out — they’re not sustainable.Telling yourself “it will never happen”
Mindset shapes action. If you believe it’s impossible, you’ll act like it is.Skipping sleep
Poor sleep throws off hunger hormones, boosts cravings, and lowers willpower.Overdoing cardio and neglecting strength training
Cardio burns calories, but muscle from strength training supports long-term metabolism.Not planning ahead
Winging it with meals often leads to grabbing whatever’s easiest (and usually less healthy).Ignoring stress management
Stress eating is real. High stress without an outlet makes weight loss harder.
The Bottom Line
Weight loss isn’t just about what you eat or how much you move — it’s also about your habits, mindset, and lifestyle. By cutting out these 27 self-sabotaging behaviors, you create space for habits that actually support your health and goals.
Instead of chasing quick fixes, focus on:
Consistency over perfection
Fueling your body instead of depriving it - taking a health first approach
Moving daily in ways you enjoy
Prioritizing sleep and stress management
Giving yourself grace along the way
Take a habit inventory and tune into what works and what doesn’t
Learn how to customize your weight loss lifestyle → Join our program, The Balanced Body
Remember, this is a journey — not a race. Stop doing the things that hold you back, and start focusing on the things that move you forward. Your healthiest, happiest self is possible. If you have questions, ask them in the comments!
