You’re eating salads, hitting the gym, skipping dessert — and yet the scale refuses to budge. Or worse, it creeps up. If this sounds familiar, you’re not alone.
Many people trying to lose weight often find themselves stuck in a frustrating loop despite their best intentions. But what if the culprit isn’t your lack of willpower, but a few sneaky, everyday habits you’ve been overlooking?
Weight loss isn’t just about calorie counting or clocking in hours at the gym — it’s a more holistic equation involving your sleep, stress, daily routines, and even mindset.
Six common mistakes you are making daily that are leading to weight gain
Kanikka Malhotra, consultant dietician and certified diabetes educator, breaks down six common weight-loss mistakes that might be standing in your way:
- Habits that appear minor but have significant effects can undermine weight control even when individuals make conscious healthy decisions. When people skip breakfast it throws off their metabolism and blood sugar balance which triggers hunger hormones that lead to excessive consumption of calorie-rich foods later in the day.
- Consuming food at a rapid pace in less than 10 minutes prevents the body’s satiety signals from reaching the brain within their typical 15-20 minute timeframe and results in excessive calorie intake before feeling full.
- Sodas, energy drinks and sweetened coffee contain hidden sugars ranging from 25 to 40 grams per serving which trigger insulin spikes and encourage fat storage without inducing feelings of fullness.
- When people eat snacks without paying attention during screen time or while multitasking their hunger awareness decreases which leads to eating more processed snacks than intended.
- People who get fewer than 6-7 hours of sleep each night experience disrupted levels of ghrelin and leptin which leads to increased cravings for sugary snacks and refined carbohydrates.
- An increase in cortisol levels due to unmanaged stress boosts appetite and leads to fat accumulation around the abdomen which is a significant risk factor for developing metabolic disorders. Weight management and metabolic health can improve significantly through structured meal timing and mindful eating along with proper hydration using unsweetened drinks and maintaining sleep hygiene for 7-9 hours each night while practicing stress-reduction methods such as meditation.
An increase in cortisol levels due to unmanaged stress boosts appetite and leads to fat accumulation (Source: Freepik)
How can one healthily transition to changing these daily habits for weight loss?
Malhotra says, “It should be a gradual process, one that allows both mental and physical well-being. Start small, with specific, realistic goals, such as losing 5 to 10 percent of your body weight, over several months, rather than striving for dramatic change, which can feel overwhelming and is usually not sustainable.”
She adds, “Make your adjustments individually customised — change one habit at a time (like eating breakfast with more awareness or adding a daily walk to your routine) and give yourself time to adjust.”
Use concrete strategies like altering cues that trigger unhealthy behaviours (for example, taking an alternate route to avoid a tempting snack shop) or replacement behaviours when avoidance isn’t feasible (like, carrying healthy snacks). It is not about perfection, but rather consistency; slip-ups happen, so they should be viewed as lessons learned, not failures, explains the expert.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
