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I hear a lot of stories from women about what they have been doing to lose weight. While I am happy that they’ve been so proactive, sometimes what they’ve been doing is doing more harm than good and is causing negative effects on their overall well-being. 

In this article, I wanted to share with you three of the most common mistakes I see women making so that you can avoid these. I will also share what you can do instead to help your weight loss journey successfully. The desire to shed those extra pounds is understandable. It is important to approach weight loss in a healthy and sustainable manner.

Mistake 1: Over-Restricting Calories

One of the most common mistakes women make when attempting to lose weight is over-restricting their calorie intake. While creating a calorie deficit is sometimes necessary for weight loss, it is vital to find a balance that allows for sustainable progress.

The Downside of Extreme Calorie Deficit

Attempting to achieve rapid weight loss through extreme calorie restriction can lead to a series of negative consequences. Your body may enter a state of starvation mode, where it conserves energy and slows down your metabolism. This can make it even harder to lose weight in the long run.

Moreover, severe calorie restriction can deprive your body of essential nutrients, leading to deficiencies and potential health problems. It is essential to prioritize quality over quantity when it comes to your food choices.

When you severely restrict your calorie intake, your body may also experience a decrease in energy levels and overall fatigue. This can make it challenging to engage in regular physical activity and maintain a healthy lifestyle.

Additionally, extreme calorie restriction can negatively impact your menstrual cycle or even your mental well-being. It may lead to feelings of deprivation and frustration and even trigger disordered eating patterns. It is crucial to approach weight loss in a balanced and sustainable manner to protect both your physical and mental health.

Healthy Alternatives to Calorie Restriction

A more sustainable and effective approach is to focus on the quality of calories consumed rather than simply reducing the quantity. 

1. Nutrient-Dense Foods

Opt for nutrient-dense foods that satisfy your hunger and provide your body with essential vitamins and minerals.

2. Fiber-Rich Fruits and Vegetables

Include plenty of fiber-rich fruits and vegetables, lean proteins, and whole grains in your diet. These foods not only keep you feeling fuller for longer but also support overall health and facilitate weight loss.

3. Physical Exercise 

Moreover, incorporating regular physical activity into your routine can help boost your metabolism and increase your calorie expenditure. Engaging in a combination of cardiovascular exercises, strength training, and flexibility exercises can contribute to a well-rounded fitness regimen.

4. Mindful Eating

It is also important to listen to your body’s hunger and fullness cues. Pay attention to your body’s signals and eat when you are hungry, stopping a few bites before you are comfortably satisfied. This mindful eating approach can help you develop a healthier relationship with food and avoid the pitfalls of extreme calorie restriction.

Remember, sustainable weight loss is a journey that requires patience, consistency, and a focus on overall well-being. By adopting a balanced approach to nutrition and fitness, you can achieve your weight loss goals while maintaining a healthy and fulfilling lifestyle.

Mistake 2: Neglecting Strength Training

Strength training is often overlooked by women attempting to lose weight. There is a common misconception that lifting weights will make women look bulky or masculine. However, this couldn’t be further from the truth.

While cardio exercises like running or cycling are great for burning calories and improving cardiovascular health, they are not enough to achieve a well-rounded fitness routine. Strength training offers numerous benefits for women, including increased muscle tone, improved posture, and enhanced overall strength.

When you engage in strength training, you are not only building lean muscle mass, but you are also boosting your metabolism. This means that even when you’re not actively exercising, your body will continue to burn calories at a higher rate. This can be especially beneficial for weight loss and weight maintenance.

By incorporating resistance exercises into your workout routine, you can effectively target specific muscle groups and achieve a toned and fit physique. Don’t be afraid to challenge yourself with weights – the results may surprise you.

The Benefits of Strength Training

Let’s delve deeper into the benefits of strength training for women.


1. Aids Weight Loss

Strength training can aid in weight loss by increasing your metabolism and helping you burn more calories throughout the day. Muscle tissue is metabolically active, meaning it burns calories even at rest.


When you engage in strength training, you build lean muscle mass. This extra muscle requires energy for maintenance, which boosts your resting metabolic rate (RMR). A higher RMR means you burn more calories throughout the day, even when you’re not exercising.

2. Fat Metabolism and Muscle Growth

Strength training can trigger the release of hormones like testosterone and growth hormone, which play a role in fat metabolism and muscle growth. These hormonal responses can support weight loss by promoting muscle development and fat loss.

3. Increased Muscle Tone

Another noticeable advantage of strength training is increased muscle tone. As you engage in resistance exercises, your muscles adapt and become stronger. This leads to a more defined and sculpted appearance.

4. Improved Posture

Improved posture is another significant benefit of strength training. Many women spend long hours sitting at desks or hunched over electronic devices, which can lead to poor posture and back pain. By strengthening the muscles in your back, shoulders, and core, you can improve your posture and reduce the risk of developing chronic pain.

5. Enhanced Overall Strength and Functional Fitness

Furthermore, strength training can have a positive impact on your overall strength and functional fitness. As you build muscle, you’ll find everyday tasks, such as carrying groceries or lifting heavy objects, become easier and less taxing on your body.

6. Helps Prevent Age-Related Muscle Loss

Additionally, strength training can help prevent age-related muscle loss, which becomes more prevalent as we get older. By engaging in regular resistance exercises, you can maintain muscle mass and strength, promoting healthy aging.

It’s important to note that strength training doesn’t necessarily mean you have to spend hours in the weight room. There are various forms of resistance exercises, including bodyweight exercises, resistance bands, and free weights, that can be incorporated into your fitness routine.

Debunking Myths about Women and Weights

It is crucial to dispel the myth that lifting weights will make women overly bulky. Female bodies do not possess the same levels of testosterone as men, making it extremely difficult for women to develop bulky muscles naturally.

In reality, strength training will help you achieve a lean and strong physique. The increase in muscle mass will give you a toned appearance rather than a bulky one. Additionally, strength training can actually aid in weight loss by increasing your metabolism and helping you burn more calories throughout the day.

So, don’t be afraid to pick up those weights and incorporate strength training into your fitness routine. It’s a powerful tool that can help you reach your weight loss goals while improving your overall health and well-being.

Mistake 3: Removing Whole Grains Completely

Many women remove whole grains completely for the long term in a bid to lose weight. This can not only hinder their weight loss progress but can cause a variety of health problems. 

Negative Consequences of Diets without Whole Grains

1. Nutrient Deficiencies

Whole grains, like quinoa, brown rice, and whole wheat, provide essential nutrients such as fiber, vitamins, and minerals. Removing them from your diet can lead to nutrient deficiencies, potentially impacting your overall health.

2. Digestive Problems

Whole grains are a good source of dietary fiber, which aids in digestion and promotes a feeling of fullness. If you cut them out completely, you may experience digestive problems like constipation and bloating, as your diet becomes less balanced.

3. Energy Fluctuations

Whole grains are a source of complex carbohydrates, providing a steady supply of energy. Removing them may lead to energy fluctuations, making it harder to sustain physical activity and maintain your weight loss efforts.

4. Increased Hunger or Cravings

Whole grains contribute to a feeling of fullness due to their fiber content. Without them, you might feel less satisfied after meals, leading to increased snacking or overeating on other calorie-dense foods.

Drastically reducing food groups, such as whole grains, for the sake of weight loss is often hard to maintain over the long term. This approach can lead to cravings and potentially result in unhealthy eating patterns in the future.

A diet devoid of whole grains might lean heavily towards protein and fats, potentially increasing your risk of certain health issues if not properly balanced.

Incorporating Grains to Achieve Weight Loss 

Instead of avoiding whole grains completely, you should include a few servings of whole grains like rolled oats, quinoa, barley, and buckwheat in your weight loss journey. 

  • Oats, with their high fiber content, contribute to prolonged feelings of fullness and help control cravings. 
  • Quinoa stands out as a complete protein source, assisting in preserving lean muscle mass during weight loss. 
  • Barley, with its beta-glucans, regulates blood sugar and reduces hunger, making it an excellent choice. 
  • Buckwheat, rich in fiber and protein, provides steady energy and enhances satiety.

You should be cautious about some whole grains like white rice, couscous, and heavily processed grain products like white bread and sugary cereals.  

Next Steps

So now you know the 3 biggest mistakes that women make when it comes to losing weight. Are there any of these that you’ve perhaps already made?

The most important thing to remember is that while embarking on a weight loss journey can seem overwhelming, but with the right approach, it can be a rewarding experience.

And remember to be patient with yourself and celebrate small milestones along the way. 

Understand that weight loss is not just about the numbers on a scale – it is a journey towards overall well-being. If you would like to embark on a journey toward optimal health, contact us.

Dr Menka Gupta


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