7 Nutrition Mistakes That Could Be Holding You Back.
Let’s start with the truth: there’s no secret to weight loss. No special diet, no magic food group to avoid, and lemon water won’t melt fat—it just makes water taste different. The truth is, whichever method you choose, you need to ask yourself: “Can I sustain this for the rest of my life?” If the answer is no, it’s not the long-term solution you’re looking for, and chances are you’ll end up back where you started.
The only way to lose weight is to be in a calorie deficit—burning more calories than you consume. That doesn’t mean eating less has to be miserable or overly restrictive. Choosing healthier options isn’t just good for your body; it’s often less calorie-dense than processed food, keeping you fuller for longer and reducing cravings.
With that foundation in mind, here are seven common mistakes we see—and what you can do to move forward.
1. You’re Eating More Than You Realise
It’s not the big meals that usually get you—it’s the “sneaky snacking.” A handful of nuts while cooking, finishing off your kid’s leftovers, or a bit of extra sauce on your food can all seem insignificant—but when they happen every day, they add up.
Think about this: A handful of 20 almonds adds around 140 calories. Double that during the day, and you’ve consumed the same calories as a Big Mac—without realising it. Do this regularly over a few months, and that’s where the weight sneaks in.
2. You’re Falling for Food Labels
“Low fat” and “sugar-free” don’t automatically mean healthy. A low-fat yoghurt, for example, might have more sugar than a chocolate to make up for flavour, and sugar-free biscuits often replace sugar with fillers or fats that add just as many calories.
The problem is that we tend to trust these labels without looking closer. If it’s “low fat,” we think we can eat more of it, and that’s where things go wrong.
Ask yourself: Is this food actually helping my goals, or is it just well-marketed?
3. You’re Not Prioritising Protein
Protein isn’t just for building muscle—it’s one of the most important tools for managing hunger and recovery. Meals that are mostly carbs and fats will leave you feeling hungry again sooner, and that’s when the snacking starts.
If your breakfast is just toast and jam or oats, you’re probably setting yourself up to raid the fridge before 10 a.m. Adding something like eggs, Greek yoghurt, cottage cheese, or even a small portion of last night’s leftovers can help keep hunger at bay—and ensure your body holds onto muscle while losing fat.
Make it a habit: Aim to include a protein source with every meal—whether it’s chicken, fish, eggs, beef, or yoghurt.
4. You’re Drinking Your Calories
Cappuccinos, smoothies, juices, and alcohol all add calories faster than you might expect. Even “healthier” drinks like smoothies can carry more calories than a full meal, and they don’t keep you satisfied.
For example:
- A large cappuccino: 120–150 calories
- A flat white: 90–120 calories
- A brandy and Coke: 200 calories
Three drinks over the weekend? That’s 600–800 extra calories—and you haven’t even eaten anything yet.
Solution: Opt for smaller servings where possible. A flat white instead of a large cappuccino or swapping sugary mixers for soda water with your drink can make a big difference without feeling like you’re missing out.
5. You’re Letting Go Friday to Sunday
For many people, it’s not the weekdays that are the problem—it’s the weekend. A Saturday brunch, takeaway dinner, and a few drinks can quickly wipe out any progress made during the week.
This isn’t about giving up everything you enjoy, but it’s about finding a better balance. Instead of three indulgent meals and snacks, plan for one or two moments you’ll really enjoy.
Plan smarter:
- Keep your regular breakfasts and lunches on the weekend to stay consistent.
- Enjoy that Saturday dinner or Sunday dessert guilt-free—but don’t let it turn into a whole weekend binge.
6. You’re Eating Too Little
Eating too little can feel like a quick way to speed things up, but it often backfires. When you don’t eat enough, your body runs out of fuel, and that’s when cravings hit. By the time you do eat, you’re likely to overdo it.
Starving yourself also won’t get you the results you want in the gym, and you definitely won’t gain any lean muscle. It’s harder to train effectively when you’re underfed. You need energy to move, recover, and stay consistent, and starving yourself isn’t sustainable.
Stay fuelled: Focus on balanced meals with enough protein, healthy fats, and carbs to keep your energy stable throughout the day. And remember—thinking carbs are bad for you is just as far-fetched as kids believing in the tooth fairy.
7. You’re Choosing the Wrong Foods
Not all calories are created equal. Processed snacks might fit into your calorie budget, but they don’t give you the same satisfaction or energy that whole, nutrient-dense foods do.
Instead of reaching for a granola bar, which is often packed with sugar, try options that combine protein and fibre to keep you fuller for longer.
Better snack ideas:
- A piece of fruit with a handful of lean biltong.
- Low-fat cottage cheese with wholewheat crackers.
- Plain yoghurt with berries.
It’s about choosing options that fuel your body, not just fill the gap.
Final Thoughts
Maybe you found something here you can apply, or maybe you’re thinking, “This is boring, and nothing I didn’t already know.” And you’re 100% right—it is boring, and it does take time. But that’s exactly why it works. Simple, sustainable habits will always beat quick fixes.
The best part? You only need to add one or two of these to your daily routine to start seeing results. Small, consistent changes make the biggest difference over time.
And remember: losing weight doesn’t always mean losing fat. Without resistance training and enough protein, your body may lose muscle instead of fat—and that’s not the goal. Building muscle while losing fat is how you get that “toned” look people talk about, not just a smaller number on the scale.
Finally, the “dream body” you want probably weighs more than you think. Strength, confidence, and health aren’t about hitting a magic number—they’re about feeling great and living a full life.
If you’re tired of all the noise on social media and want to work with a team of dedicated professionals, come try a class at Willow Way Fitness or reach out to one of our nutrition coaches by clicking here
Sign up for our newsletter
Ready to see what Hybrid training is all about? Book your first class today.
