Weight Loss Mistakes: Have you ever felt like no matter how hard you try, the weight just won’t budge? Or that you’re constantly tired, even after a full night’s sleep? In a video on his YouTube channel Healthy Hamesha, Delhi doctor Saleem Zaidi reveals why this happens, and it’s not because you lack effort.
According to him, most people unknowingly make a handful of daily mistakes that silently sabotage their energy, metabolism and body shape. Once you know them, you can fix them without extreme dieting or exhausting workouts.
Weight Loss Mistakes You Must Know
Mistake 1: Eating Like You’re 20
One of the most common traps is continuing to eat the same way you did in your twenties. Dr Zaidi explains that our metabolism naturally slows with age and overeating (or consuming too many processed foods) can quickly lead to fat gain. The solution isn’t starving yourself. Instead, adjust your portions, prioritise protein, reduce junk foods and avoid liquid calories like sweet tea, coffee, soft drinks and fruit juices. Eat until you’re just slightly hungry and your body will respond better.
Mistake 2: Taking Sleep For Granted
Sleep is not a luxury. It’s a foundation for weight loss and overall health. Many adults ignore their sleep needs, thinking they can survive on 4-5 hours. Over time, this leads to fatigue, poor focus and slower metabolism. Dr Zaidi recommends creating a sleep-friendly routine: keep your room dark and cool, switch off screens an hour before bed and maintain consistent sleep and wake times. Quality sleep helps your body recover, burn fat efficiently and restore energy
DON'T MISS
Mistake 3: Ignoring Strength Training
Walking and cardio are helpful, but they aren’t enough. Without strength training, you lose muscle mass, which slows metabolism and reduces fat-burning capacity. Dr Zaidi emphasises 3–4 sessions per week of resistance exercises, using weights, resistance bands, or even household items. Strong muscles support joints, maintain body shape, and boost energy naturally.
Mistake 4: Relying On Motivation Alone
Motivation fades quickly. The key to lasting weight loss is discipline and systems, not temporary inspiration. Keep your environment supportive: remove junk food, keep workout gear ready and make healthy habits frictionless. Over time, these small systems lead to automatic, sustainable results.
Mistake 5: Ignoring Hormones
Hormonal imbalances are often mistaken for “normal ageing.” Low testosterone, thyroid issues, or estrogen-progesterone imbalance can slow metabolism, reduce energy and increase fat storage. Many of these can improve naturally through proper sleep, strength training, stress management and a clean diet. In some cases, medical intervention is necessary.
Weight loss isn’t about punishing diets or endless cardio. By avoiding these five daily mistakes, you can burn fat, build muscle and regain energy naturally. Small, consistent changes in eating, sleep, exercise and habits can transform your body (no extreme measures needed).
