3 Biggest Diet Mistakes That Sabotage Fat Loss

The biggest mistake one makes when trying to lose weight is to actually go on diet in the first place. Simply put, diets don’t work because they are only temporary solutions that often lead to gaining more weight than earlier. A diet is something you start and stop.

Most diets fail to address the underlying cause of weight gain, which then leads to the yo-yo diet cycle.


After studying over 100 dietary theories and helping many women holistically lose weight and keep it off permanently, I’ve come to realize that simple choices and changes lead to good impacts and lasting results. And there isn’t a quick-fix to weight loss.

Through my experience, I’ve discovered that losing weight doesn’t have to be overwhelming, confusing, or difficult. It doesn’t have to be stressful; time consuming; or full of deprivation, guilt, shame, and blame.


The truth is that permanently losing weight doesn’t happen on a diet. It happens because of a lifestyle change. And these 3 mistakes can majorly hinder that change.

1. Avoiding Fat

Only the wrong kind of fat can make you fat.


Many people still believe that fat makes you fat. Certain fats actually help your body burn fat and rev up your metabolism.

One of the biggest mistakes dieters make is going on a no-fat diet in an attempt to lose fat. The trouble with this approach is that most “fat-free” foods are loaded with sugar and artificial sweeteners to add taste (since fat adds flavor to foods).


Sugar is way worse than fat for our bodies, especially when we’re trying to lose weight.

  • Sugar causes inflammation (which is at the root of all diseases), actually turns into fat in our bodies, and leads to decreased fullness.
  • It is also highly addictive, which leads to over-consumption.
  • Many studies have also linked sugar to an increase in cholesterol and heart disease.

Fat contains more calories per gram than protein and carbohydrates, so eating too much of it will contribute to more of your daily caloric intake. However, fat is essential for our health. According to Dr. Mark Hyman,


“The right fats can improve your mood, skin, hair and nails, while protecting you against Type 2 diabetes, dementia, cancer and much more.”

The #1 fat to avoid is trans-fat, also known as partially hydrogenated oil. Trans-fats are mostly found in packaged processed foods like cakes, cookies, chips, muffins, and snacks and can also be found in peanut butters.


The good fat that helps burn bad fat is medium chain triglyceride (MCT), which is found in coconut oil.

You can also include these other healthy sources of fat into your diet to stay thin:

  • Avocados
  • Nuts: walnuts, almonds, pecans, macadamia nuts, but NOT peanuts (studies show that a handful of nuts a day reduced death from all causes by 20 percent)
  • Seeds: pumpkin, sesame, chia, and hemp
  • Fatty fish, including sardines, mackerel, herring, and wild salmon that are rich in omega-3 fats
  • Extra-virgin olive oil (a study showed that consuming 1 liter a week reduced heart attacks by 30 percent)
  • Grass-fed or sustainably raised animal products (preferably, good-quality animal products that are good for you and for the planet)
  • Extra-virgin coconut butter, which is a great plant-based source of saturated fat with many benefits. It fuels your mitochondria, is anti-inflammatory, and doesn’t cause problems with your cholesterol. In fact, it may help resolve them.1

2. Skipping Meals

Often, those looking to lose weight tend to go from eating too much food to not eating enough. Simply put, when you skip meals, your body goes into survival fat-storage mode.

When trying to lose weight, eat 3 meals per day each consisting of a lean protein, vegetables, and healthy fat.

Eating a fiber-rich protein-dense breakfast, such as a vegetable omelet, is especially important because it kick-starts the metabolism and does not lead to overeating later on in the day.

If you’re not hungry in the morning because you’re not used to eating breakfast, start by including a healthy meal such as a protein shake.

3. Mindless Eating

In our fast-paced world, most of us rush through the whole eating experience, barely acknowledging what we’re eating, let alone how fast we’re eating it.

We eat while distracted – working, reading, talking, or watching television – and tend to swallow our food practically whole. On average, we chew each bite only eight times when we should be chewing at least 20–30 times.

Eating mindlessly, too fast is a leading cause of a bloated stomach and weight gain.

Not chewing enough is a major reason so many people have digestive problems today. By simply chewing your food enough with each bite when in a calm state, you’ll see a huge improvement in your digestion, waistline, and overall health.

By following these 3 simple lifestyle changes you’ll be well on your way to a slimmer healthier version of you.