L360 speaks to weight-loss experts about the most common mistakes women make on their fitness journeys.
Despite working out, eating clean and giving it your all, the scales aren’t moving — or they are but you’re still not seeing the results you want. Sound familiar?
You’re not alone. Weight loss can feel impossibly frustrating when your efforts don’t match the outcome.
“Most women think they’re doing everything right, but the results just don’t come,” says Dr Julian Fleming, healthcare specialist and consultant. “That’s incredibly frustrating, and avoidable with the right information.”
While social media is full of quick fixes and ‘eat this, not that’ videos, most of that advice ignores one crucial thing: women’s bodies don’t function like men’s.
So, L360 spoke to top health experts to uncover the most common mistakes women make when trying to lose fast, and how to finally start achieving your body goals.
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You’re eating too little
If you’ve been cutting calories hard and wondering why the fat isn’t budging, you might be slowing your metabolism down, not speeding it up.
“Eating too little can stop your progress,” says trainer and nutrition coach Chloe Thomas. “When your calories are too low, your metabolism starts to slow, your energy dips and your body becomes more focused on survival than fat burning. You end up feeling exhausted, moody and constantly hungry.”
Nutritionist GQ Jordan sees the same thing. “Skipping meals, pushing through tiredness, relying on caffeine and cardio — they often do more harm than good.”
The fix? Fuel smart. Eat enough to support your metabolism and hormones, not starve them.
Instead of crash dieting, look for sustainable calorie reduction, aiming to cut around 500 calories per day to lose about one pound (0.45 kg) a week
You’re not eating the right foods
Yes, almonds, granola and avocado toast are packed with nutrients. But they’re also calorie dense.
“Just because something is healthy doesn’t mean it’s in the right quantity,” Chloe says. “Too much of anything — even the good stuff — adds up.”
And if you’re not tracking what you eat? You might be eating more than you think.
“Unless you’re experienced, guesstimating calories usually leads to errors,” says Dominika. “Use an app like MyFitnessPal. Focus on hitting a calorie deficit and a high protein intake — about 1g of protein per pound of body weight.”
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You’re not listening to your hormones
Most diet plans don’t factor in the unique hormonal rhythm of a woman’s body, and that’s a massive oversight.
“The biggest mistake I see women make when trying to lose fat? Following generic weight-loss advice that ignores how female biology works,” says Dr Fleming. “Women aren’t smaller men. Hormones, sleep, stress and the menstrual cycle all play a huge role in how the body responds to diet and exercise.”
Hormones like oestrogen, progesterone and cortisol affect everything from appetite and cravings to fat storage and recovery. And during perimenopause and menopause? Things shift even more, often around the midsection.
Personal trainer Dominika Blonska agrees: “Our hormones change almost daily. Through the 28-day cycle we’ll hold more water retention during the luteal phase [right before your period] — that’s not fat. Understanding this helps you stay consistent instead of giving up.”
Download a cycle tracking app like Flo to better understand where you’re at in your cycle and receive insights on your body’s fluctuations.
You’re not sleeping enough
Sleep isn’t just rest, it’s one of the most powerful fat-loss tools you’re probably not using.
“If you’re not getting seven to eight hours a night, your body can’t recover,” says Chloe. “Your cravings go up, your stress hormones increase and your energy tanks.” That’s because sleep helps regulate key hormones like ghrelin (your hunger hormone) and leptin (your satiety hormone).
Dominika backs this up: “Sleep is critical. Poor sleep raises cortisol and drives overeating. For fat loss, aim for seven to nine hours of good-quality sleep per night — ideally with a consistent sleep-wake schedule.”
Read more: Five ways to make new healthy habits stick
“If you’re not getting seven to eight hours a night, your body can’t recover” (Picture: Pexels)
You’re undoing progress at weekends
You eat clean all week, then splurge from Friday night to Sunday brunch and feel like you’re back at square one by Monday.
“I see this all the time,” says Chloe. “People train all week, eat well Monday to Friday —and then undo it all on the weekend. I’m not saying don’t enjoy yourself — I’m all about balance; but be mindful. Don’t restrict so hard during the week that you binge on the weekend.”
Moderation wins. Build in treats intentionally instead of swinging between deprivation and overindulgence. Allowing yourself a small treat every day is better than binging at the weekend.
You’re ignoring stress
Fat loss is more than just calories in vs calories out. Stress, exhaustion and burnout all have drastic effects on your results.
“Women’s bodies constantly respond to shifting hormones, stress and energy demands,” says GQ. “When you under-eat or restrict too much, hunger and stress hormones spike. That late-night snack? That’s not lack of willpower — it’s biology.”
And don’t forget: exercise is a stressor too. “Without fuel or sleep, it can backfire,” she adds. “Adding intense workouts to an already exhausted body can make fat-loss harder.”
Her tip? Keep things realistic. “You don’t need Michelin-starred meal prep to see results. I recommend convenient, balanced options like Purition’s wholefood blends — they keep you full and nourished without fuss.”
Feature image credit: Freepik
