Losing weight is a goal for many people, but achieving lasting results can be more challenging than expected. While some turn to strict diets and intensive workout routines in an effort to see quick changes, certain common habits may actually make the process harder and increase the likelihood of regaining lost weight.
According to María Jose Crispin, a physician and nutritionist at Clínica Menorca in Madrid, there are three important mistakes people should avoid if they want to lose weight successfully and maintain their results over time.
1. Following Extreme Diets That Promise Rapid Weight Loss
One of the most common mistakes people make when trying to lose weight is choosing restrictive diets that promise dramatic results in a short period.
These eating plans often involve significantly reducing calorie intake, eliminating entire food groups, or following strict rules about what and when a person can eat. Although the number on the scale may drop quickly at first, this does not necessarily mean that the body is losing fat in a healthy or sustainable way.
According to Crispin, extreme diets can lead to a reduction in muscle mass and body fluids, rather than producing the kind of long-term fat loss people are looking for.
This can create problems once someone returns to their normal eating routine. After spending weeks or months following severe restrictions, many people find it difficult to maintain the same discipline. As a result, the weight they initially lost can gradually return, sometimes exceeding their previous weight.
Why Sustainable Eating Habits Matter
Instead of constantly switching between restrictive diets, Crispin recommends establishing healthy eating habits that can be maintained over the long term.
A balanced approach allows people to enjoy a wider variety of foods while paying attention to portion sizes and overall nutritional quality. It also makes it easier to avoid the cycle of strict dieting followed by overeating.
For example, including vegetables, fruits, whole grains, lean protein, and other nutritious foods in daily meals can help provide the nutrients the body needs without relying on unnecessary restrictions.
The goal should not simply be to lose as much weight as possible in a few weeks, but to develop a healthier relationship with food and create habits that support long-term well-being.
2. Focusing Only on Food and Ignoring Physical Activity
Another mistake is concentrating entirely on dietary changes while overlooking the importance of regular exercise.
Nutrition plays a major role in weight management, but physical activity is also an important part of maintaining a healthy body. Focusing exclusively on calorie intake without considering movement can make it more difficult to achieve the desired results.
Crispin recommends combining cardiovascular exercise with strength training, as the two forms of activity provide different but complementary benefits.
Cardio exercises, including walking, running, cycling, and swimming, can help improve cardiovascular fitness and increase energy expenditure. Strength training, meanwhile, helps maintain and develop muscle mass, which is particularly important during periods of weight loss.
The Benefits of Combining Cardio and Strength Training
When people lose weight, they do not necessarily lose only body fat. Without appropriate physical activity and sufficient nutrition, some muscle mass can also be lost.
This is one reason strength training deserves attention during a weight-loss program. Exercises involving weights, resistance bands, or bodyweight movements can help preserve muscle while supporting overall physical strength.
Cardiovascular exercise complements this approach by improving endurance and supporting heart health.
People who are new to exercising do not necessarily need to begin with demanding workouts. Walking regularly, taking the stairs, cycling, or performing simple resistance exercises at home can be practical starting points.
Regular movement can also help people maintain their weight after reaching their initial goal. Instead of viewing exercise as something necessary only for losing kilograms, it is more beneficial to consider it a permanent part of a healthy lifestyle.
3. Eliminating All Fats From Your Diet
The third mistake identified by Crispin is completely removing fats from daily meals.
For years, dietary fat has often been associated with weight gain, leading some people to avoid foods containing it altogether. However, eliminating all fats is not a necessary or particularly helpful strategy for managing body weight.
Crispin explains that weight gain is primarily associated with consuming more calories than the body uses, regardless of whether those calories come from fats, proteins, carbohydrates, or alcohol.
In other words, no single macronutrient automatically causes weight gain. The overall balance between calorie intake and energy expenditure plays a central role.
Why the Body Needs Healthy Fats
Dietary fats are an essential part of a balanced eating pattern. They provide energy, help the body absorb certain vitamins, and support several important biological functions.
The type of fat consumed, however, makes a difference.
Crispin recommends including sources of healthy fats in everyday meals, such as salmon, olive oil, and avocados.
Salmon contains omega-3 fatty acids, which are associated with heart health and other important functions in the body. Olive oil is a source of monounsaturated fats and is widely used in Mediterranean-style eating patterns. Avocados also provide beneficial fats, along with fiber and other nutrients.
On the other hand, Crispin advises limiting trans fats and excessive amounts of saturated fats. These are commonly found in certain highly processed foods, fried products, and some commercially prepared baked goods.
Making better choices about the quality of fats, rather than eliminating them entirely, can help people maintain a more balanced and nutritious diet.
What Is the Best Way to Lose Weight and Keep It Off?
The advice shared by Crispin highlights an important point: successful weight loss is not about finding the fastest diet or following the strictest rules.
People who want lasting results need an approach that combines balanced nutrition, regular physical activity, and realistic lifestyle changes.
A more practical strategy involves eating a variety of nutritious foods, maintaining appropriate portions, including healthy fats, and combining cardiovascular exercise with strength training.
It is also important to recognize that weight loss does not happen at the same pace for everyone. Individual results can depend on several factors, including age, activity levels, eating habits, and overall health.
For people who struggle to lose weight or have specific nutritional needs, seeking guidance from a qualified healthcare professional or registered dietitian can help them identify an approach suited to their circumstances.
Ultimately, the three mistakes identified by María Jose Crispin serve as a reminder that sustainable weight management is built through consistency rather than extreme measures. Instead of relying on hunger, strict restrictions, or unrealistic expectations, developing healthy habits that can be maintained over time is a more practical path toward lasting results.
