When it comes to weight loss, there’s no shortage of advice floating around.
You’ll hear a lot of “do this” and “try that,” but what about the things we should stop doing?
Sometimes, cutting out the bad habits or avoiding certain mistakes can speed up your results more than any fancy diet or intense workout plan.
And I’m here to tell you—if you stop doing these 10 things, you’ll likely see results faster. Trust me.
10 Things You Should Stop Doing to Lose Weight Faster
1. Stop Relying on Crash Diets
Crash diets promise quick results, and who doesn’t want to drop weight fast?
But here’s the thing: they don’t work in the long run.
When people go on extremely restrictive diets, they may lose weight in the short term, but as soon as they go back to eating normally, the weight often comes back with a vengeance.
You have to aim for sustainable habits. Think of your weight loss journey as a marathon, not a sprint. Slow, steady, and consistent progress is key.
Focus on balancing your meals with whole foods—lean proteins, healthy fats, and a variety of fruits and veggies.
2. Stop Drinking Your Calories
This one is a game-changer. It’s easy to overlook how many calories we drink.
A lot of people are shocked when they realize how many extra calories they consume through sugary drinks, juices, and even fancy coffee drinks.
Those calories add up quickly, and they don’t fill you up the way whole foods do.
Many people unknowingly drink hundreds of calories daily, and that’s a huge reason why their weight loss is stalling.
Cutting out sugary drinks is one of the simplest changes you can make. Stick to water, herbal teas, or black coffee if you need that caffeine kick.
If you really crave flavor, try infusing your water with lemon, cucumber, or mint—zero calories, but still refreshing.
Your body will thank you, and those empty liquid calories won’t stand in the way of your goals anymore.
3. Stop Overeating “Healthy” Foods
Let’s talk about something a lot of people don’t realize—just because a food is healthy doesn’t mean you can eat as much of it as you want.
Many people make the mistake of overeating “healthy” foods, thinking they’re off the hook. But it’s all about balance, right?
Avocados, nuts, olive oil, and even healthy grains are great for you, but they’re also high in calories.
I’ve seen so many people snack on handfuls of nuts or drizzle olive oil generously on everything without realizing how quickly those calories can add up.
It’s all too easy to get carried away, especially when you’re snacking mindlessly or not tracking your portions.
A good rule of thumb: Eat healthy, but keep your portion sizes in check. Measure out servings if you need to—especially with calorie-dense foods.
Being mindful about your portions can make a world of difference.
4. Stop Skipping Meals
Skipping meals might seem like a good way to cut calories, but in reality, it can mess up your metabolism and leave you feeling sluggish.
Many people make the mistake of thinking that if they skip breakfast or lunch, they’ll be able to eat whatever they want later.
But here’s the thing—when you go too long without eating, your body goes into survival mode, and you end up overeating at your next meal.
Instead, aim for regular meals throughout the day—three balanced meals with snacks in between if needed.
Keeping your blood sugar levels steady helps curb cravings and prevents overeating. Your metabolism stays happy, and you’ll feel more energized.
5. Stop Comparing Yourself to Others
This is a big one. Many people fall into the trap of comparing their weight loss progress to someone else’s.
Whether it’s a friend, a fitness influencer, or even someone at the gym, it’s so easy to get discouraged when you don’t see the same results.
But here’s the truth: your journey is your own. Comparing yourself to others only leads to frustration and self-doubt.
Everybody is different. What works for someone else may not work for you—and that’s okay.
Instead of measuring your progress against others, focus on your personal goals and improvements.
Celebrate the small wins, whether it’s feeling stronger, fitting into an old pair of jeans, or making healthier choices. And remember, slow progress is still progress!
6. Stop Relying on Willpower Alone
Willpower is overrated. While it’s great to have discipline, relying on willpower alone is not a sustainable strategy for weight loss.
Many people think that if they can just “push through” their cravings or force themselves to stick to a strict routine, they’ll eventually succeed.
But the truth is, willpower gets depleted over time.
Instead of constantly fighting your cravings or pushing through exhaustion, focus on building habits that make weight loss easier.
For example, meal prepping or having healthy snacks on hand can prevent you from reaching for junk food when hunger strikes.
And don’t underestimate the power of sleep—getting enough rest makes a huge difference in your ability to resist cravings.
Set yourself up for success by creating an environment that supports your goals. Make it easier to make healthy choices, and you won’t have to rely so much on willpower.
7. Stop Expecting Quick Results
Patience is key when it comes to weight loss. Many people make the mistake of expecting fast results, only to feel discouraged when things don’t happen as quickly as they’d like.
But here’s the deal: Weight loss is a gradual process. It’s not a quick fix or a magic pill.
When people don’t see immediate results, they often get frustrated and give up. But instead of focusing on the scale, focus on how you feel.
Are you feeling more energized? Are your clothes fitting differently? Are you able to do more physically than before? These are all signs of progress.
Remember, slow and steady wins the race. Real change takes time. Don’t expect instant results, and don’t let the lack of quick changes discourage you.
The work you put in today will pay off in the long run.
8. Stop Ignoring the Importance of Sleep
Most people overlook the importance of getting enough rest and wonder why they’re not losing weight as quickly as they’d like.
The truth is, sleep affects everything—your energy levels, metabolism, hunger hormones, and even your ability to make healthy choices.
When you don’t get enough sleep, your body produces more of the hunger hormone ghrelin and less of the hormone leptin, which tells you when you’re full.
This can lead to overeating and cravings for unhealthy foods. Plus, lack of sleep can make you feel sluggish and less motivated to work out.
Make sleep a priority. Aim for 7-9 hours of quality rest each night. Your body will thank you, and you’ll feel more energized and motivated to stick to your weight loss goals.
9. Stop Overtraining
It’s easy to get caught up in the “no pain, no gain” mindset. Many people believe that the more they work out, the faster they’ll lose weight.
But overtraining can actually backfire and sabotage your progress.
Excessive exercise without proper rest can lead to burnout, injuries, and hormonal imbalances that make weight loss even harder.
Your body needs time to recover, especially after intense workouts.
Instead of pushing yourself to the limit every day, focus on a balanced workout routine that includes both cardio and strength training.
Make sure to incorporate rest days to allow your muscles to recover and rebuild. Rest is just as important as exercise when it comes to weight loss.
10. Stop Letting Stress Control Your Life
Stress is a major roadblock to weight loss. When you’re stressed, your body produces cortisol, a hormone that can trigger cravings for high-calorie comfort foods and make it harder to lose weight.
Stress also messes with your sleep, your energy levels, and your overall well-being.
So, instead of letting stress take over, try to find healthy ways to manage it. Yoga, meditation, journaling, or even just taking a walk can help reduce stress and bring you back to a calmer place.
Managing stress isn’t just about feeling better—it’s also about supporting your weight loss goals. When stress is under control, your body is more likely to respond positively to your efforts.
Final Thoughts
The weight loss journey can feel overwhelming, and it’s easy to fall into habits that slow down progress without even realizing it.
But by stopping these 10 things, you can pave the way for faster, more sustainable results. Whether it’s ditching crash diets, cutting out sugary drinks, or prioritizing sleep, every small change you make adds up over time.
Remember, weight loss isn’t about perfection—it’s about making better choices consistently.
Focus on what you can do today to improve your health and well-being, and don’t beat yourself up over the things you can’t control. You’ve got this!
How quickly should I expect to lose weight?
It’s normal to want fast results, but sustainable weight loss typically happens at a rate of 1–2 pounds per week.
Quick fixes or extreme diets might show faster results, but they’re usually not sustainable and can lead to weight regain.
Focus on making consistent, healthy changes, and be patient with yourself. Your body will thank you for it in the long run.
Can I still eat carbs and lose weight?
Yes! Carbs aren’t the enemy. Your body needs them for energy, especially if you’re active. The key is choosing healthy carbs, like whole grains, fruits, and vegetables, over processed ones.
Moderation is important—balance your carbs with proteins and healthy fats to keep you full and energized without overdoing it.
Is exercise necessary for weight loss, or can I lose weight just by dieting?
While dieting plays a huge role in weight loss, exercise is also important. It helps burn calories, build muscle, and boost metabolism.
Plus, it can improve your mood and overall health. However, weight loss is mainly driven by a calorie deficit (eating fewer calories than you burn).
Exercise supports that goal and helps you maintain muscle mass, especially as you lose weight.
