5 Mistakes to Avoid on Your Sustainable Weight Loss Journey
Embarking on a sustainable weight loss journey is the ultimate step toward feeling energized, confident, and like yourself again.
Sustainable weight loss—especially for moms—comes with so many benefits: balanced hormones, improved energy, better digestion, and the ability to keep up with your kids without relying on caffeine or skipping meals.
However, navigating the world of weight loss (hello, endless TikToks and Google rabbit holes) can be overwhelming. It’s easy to fall into common traps that end up slowing your progress or leaving you feeling stuck and frustrated.
To help you avoid those missteps, let’s dive into the 5 mistakes to ditch on your weight loss journey.
Inside my program The WELL Foundations, I’ll be with you every step of the way—supporting you with personalized nutrition guidance, lifestyle strategies that actually work for moms, and long-term tools you can come back to again and again.
So you can feel confident, in control of your health, and finally see results that last.
1: Eating Too Little (aka the under-fuel trap)
One of the most common mistakes women make on their weight loss journey is eating too few calories—especially when trying to “undo” a weekend or get results fast.
This mistake is so common because diet culture has trained us to think less food = more weight loss. But under-eating backfires hard.
I’ve had clients come to me eating 1200–1400 calories a day and still not losing weight. When we bumped their calories up (yes, up), prioritized protein, and focused on blood sugar balance, their energy skyrocketed, cravings dropped, and the scale started moving for real.
Unfortunately, eating too little can lead to fatigue, hormonal imbalances, and slowed metabolism—all of which work against you.
2: Skipping Meals (Especially Breakfast)
Another major mistake? Skipping meals, thinking it will save calories.
If you’ve done this, you're not alone—so many moms believe they need to “earn” food or wait until they’re starving. And when mornings are chaotic, it’s easy to push breakfast to the side.
But skipping meals—especially early in the day—leads to blood sugar crashes, low energy, and late-night snacking (hello, pantry at 9 p.m.).
One of my clients used to skip breakfast, run on coffee all morning, then binge later in the day. Once we added a protein-rich breakfast, her energy stabilized and she stopped feeling out of control with food.
Even if intermittent fasting is trending, skipping meals can cause hormonal stress, cravings, and metabolic dysfunction—all things we want to avoid.
3: Focusing Only on Exercise, Not Nutrition
A lot of women fall into the trap of thinking weight loss is just about workouts.
So they hit the gym 5 days a week… but still feel frustrated by the lack of results.
This happens because you can’t out-exercise a poor or inconsistent diet, especially when you're under-eating or not getting enough protein and fiber.
I worked with a mom who was doing bootcamps religiously but couldn’t lose the last 10 pounds. We looked at her meals—she was barely eating 60g of protein per day. Once we bumped her protein up, added carbs around workouts, and focused on blood sugar balance, the weight started coming off without changing her workouts.
Instead of just increasing exercise, try:
Prioritizing 30–40g of protein per meal
Eating within an hour of waking
Making meals balanced with fiber + healthy fats
4: Following Random Diets You Found on the Internet
This mistake is everywhere: trying whatever diet is trending on TikTok—low-carb, 75 Hard, keto, “clean eating,” etc.
The problem? These diets are often overly restrictive, unrealistic for moms, and don’t take your unique needs (hello hormones + stress) into account.
I had a client who came to me post Whole30, feeling completely burned out. She’d cut out so many foods, didn’t know how to eat anymore, and her digestion was wrecked. We took a gentler approach, brought balance back into her meals, and focused on adding foods instead of removing them. Within weeks, her bloat was gone and she felt more in control.
These restrictive diets can lead to binging, food fear, and nutrient deficiencies—none of which support long-term weight loss.
5: Not Prioritizing Sleep + Stress Management
Lastly, one of the biggest mistakes that flies under the radar is ignoring sleep and stress.
We tend to view weight loss as strictly food and exercise, but your body needs to feel safe to lose weight. Chronic stress and poor sleep can spike cortisol, disrupt blood sugar, and stall fat loss—even with a perfect diet.
I’ve worked with moms who were doing all the right things with food but sleeping 5 hours a night and juggling nonstop stress. We added simple sleep hygiene habits and realistic mindfulness practices, and within weeks they felt lighter—physically and emotionally.
If you’re neglecting rest and recovery, try:
Creating a wind-down routine at night (no screens 30 min before bed)
Taking 5 deep breaths before meals to shift out of “fight or flight”
Prioritizing one joyful, non-work thing per day, even for 10 minutes
By avoiding common mistakes like under-eating, skipping meals, focusing only on workouts, following trendy diets, and neglecting sleep/stress, you’ll be setting yourself up for real, sustainable weight loss success.
Remember: Your journey doesn’t have to look like anyone else’s.
Your body, your life, your needs—it’s all unique.
With the right strategy and support, weight loss doesn’t have to feel like punishment.
You deserve to feel good, strong, and well-fed.
If you’re ready to stop guessing and start seeing real results, The WELL Foundations program is here to help you:
Build a personalized nutrition plan (no counting calories required)
Understand your hormones and how they impact weight loss
Create long-term habits that actually fit your life as a mom
