22 Things You Never Should Do to Lose Weight

by Rakib Sarwar, RPh
Published on March 25, 2020

If a person aims to lose weight, the process requires significant patience, planning, and following a well-structured eating plan. An individual can quickly become demotivated if attempting to lose weight displays negative results. Weight-loss contains concentration, structuring, a positive attitude, and a scientific diet.

Weight-loss requires a unique approach aligned to individual needs. One should never think a specific diet works for all people. Globally, people comprise different eating habits, diverse environments, and various food availabilities. One cannot expect that a weight-loss program should offer successful outcomes to all people.

Top Things to Remember 

Weight-loss success forms part of an individual who understands their body, system, and health status. It also requires regular communication with health care professionals to receive guidance. Losing weight should not involve quick answers but a proper understanding of food types and groups available. A few key steps form part of the weight-loss planning, and the article below attempts to guide what a person should not do during a weight-loss program.

Many times, we see losing weight as an impossibility and a future goal we struggle to meet. Weight-loss must become a positive experience with clear goals set up over time. Goal setting allows a person to plan but also check performances during the process. Many times, we give up so easily and prevent our bodies from becoming a lot healthier.  Remember to adhere to general weight-loss rules, focus on vitamin intake, and undertake exercise.

During a weight loss plan, you shouldn’t do the following:

1. Being Inactive

If a person becomes serious about losing weight, one should not stay in bed and hope for the best. Get up first thing in the morning and become active. Active lifestyles do not mean taking part in intensive gym programs, but start with a few stretches or walk in the garden (1).

2. Diet program without determining your weight-loss goals

Don’t start a diet program without determining your weight-loss goals. Investigate your lifestyle and do not start without understanding the impacts on your daily activities. Make a list of your current eating habits and determine the changes you need to make. There is nothing more frustrating to attend a weight-loss program without following a structured plan.

This plan must include your weaknesses and strengths. Individuals should not follow a diet program unsuitable for their work, play, and rest environment. It can only result in increased frustrations when you cannot achieve your weight-loss goal. For example, if you work within a traveling required milieu, do not plan high maintenance cooking meals. If you travel by car, plane or bus regularly, you need to think practically. Attempt to focus on food one can easily pack and carry. Sometimes, freshly made food when presenting an impractical approach.

3. Don’t take Foods which decrease metabolism rate

Your diet depends on your metabolism rate. Prevent from taking supplements or food that reduces the metabolism speed. Your weight can increase even when consuming healthy food. If you want to increase your metabolism, focus on the consumption of protein, iron-rich foods, broccoli, and certain soup types. Other food examples a person can use to increase metabolism include yogurt or grapefruit (11).

4. Crash Diet

Do not follow “crash” diets that cause quick weight-loss effects but negatively impact on your health system. Non-sustainable diet programs allow a person to lose weight within a few days, but impacts on a person’s long-term health. During many instances, people gain double the weight they used to have after following an extreme diet.

5. Radical Diets

Prevent following radical diets, for example eating dark chocolates for a week or eating cabbage soup over an extended time. These diet types impact a person’s health status and create additional stresses that the body needs to cope with. As a result, a person develops diverse sicknesses after following such a diet program. Especially for people who struggle with diabetes, low blood pressure, iron shortages, and heart problems must prevent following excessive diet programs (2).

6. Diet program without taking notes

Do not jump into a diet program without taking notes and study the weight-loss process properly. For example, do not eat green salad the whole day without understanding the impacts on your body. Prevent from abruptly starting a diet program without investing some structure in your weight-loss planning. For example, purchase a notebook, undertake some research, write comments, and plan a meal-chart aligned with your needs. If a person focuses on note-taking during the development of a diet plan, it evolves in a structured approach.

Initially, one starts a diet plan hoping to reach quick goals. If a person attempts to follow a more reasoning approach, it permits an individual to think before they diet. A structured approach prevents a person from eating incorrect and unsustainable food groups. Taking notes during a diet program allows you to develop a weight-loss program aligned with your personal body needs.

7. Non-regular eating

Abstain from non-regular eating during the day. Understand your body and the food that supports the bodily system. Attempt to follow a structured diet plan, including all vitamins and nutrients a person requires. Focus on including specific meal types aligned with your weight-loss goal. For example, attempt to drink a smoothie in the morning to generate additional energy, a good low-fat meal in the afternoon, and a smaller dinner portion in the evening.

8. Planning a meal while very hungry

Do not plan a meal or undertake grocery shopping when you are hungry. Many times, we starve our bodies and increase the possibilities to buy unnecessary or junk food. Hungry people want to eat to feel better, and the food choices usually exclude healthy food (3).

9. Not taking professional help

Do not exclude professional help from your weight-loss program. Regularly people attempt to reach a weight goal by relying on their own capabilities. Additional support provides an individual with ideas focused on goal setting and the use of correct food types (10).

10. Snacking

Weight-loss diets should not include constant snacking. Even if eating low-fat food continuously, it impacts your weight-loss capability. Develop an understanding of the quantity you can eat and align with the number of allowed snack times.

Determine your current weight aligned with an expected scale number. Do not set unrealistic weight-loss goals.  Weight-loss requires a process and may take some time. It is part of a logical thinking approach and should involve careful dietary planning.

Your weight-loss plan defines your diet structure and the food a person should eat. Attempt to focus on food that decreases your appetite for eating outside of mealtimes. Depending on your health, eat small meals regularly that motivate continuous metabolism. It prevents a body from falling into starvation mode and withholding unnecessary fat content.

Individuals should manage their metabolism by keeping practicality in mind. Attempt to eat what your body needs and remember that each person comprises a different bodily make-up. The development of an informed diet plan becomes important during the weight-loss phases.

11. Don’t exclude exercise

Do not exclude exercise from your weight-loss plan. The additional activity can assist with developing an increasingly healthy body, fewer mood swings, and lowered morbidity. Losing weight without strengthening a person’s body can impact the overall bodily operation. It becomes important, especially for middle-aged people who attempt to lose weight to follow a planned exercise routine. Resistance exercises or aerobic activities seem to provide the best options a person can take during weight-loss programs (4).

Individuals who struggle with insulin intolerance and obesity should prevent from undertaking no-exercise programs. An individual who struggles with weight-loss challenges and glucose intolerance must attempt to follow a structured exercise program (5). Research presented proof of diabetic people who regularly achieve weight-loss goals after following an exercise program.

12. Fat Intake During Dieting

Do not exclude all fats from your diet. Focus on the intake of healthy fats, for example, avocado, almond, or olive oil. Attempt to drink almond milk or eat yogurt. The total exclusion of fat prevents your body from receiving key vitamins in the shape of K, E, D or A (6). Remember to identify the good fats and integrate these with your daily intake. Prevention from taking fats during a diet can decrease your likelihood of losing weight.

13. Non-Eating approach

Abstain from taking a non-eating approach. If people starve their bodies from essential food use, it slows down the metabolism. If a person attempts to stop eating, the brain signals allow your metabolism system to slow down. Because your body experiences less food consumption, the system stores the fat to keep the body from disintegrating. As a result, you may influence your weight-loss rate, and the outcome of a lower metabolism may become a long-term concern (6).

14. Diet Tablets

Attempt to withhold from taking non-approved diet tablets or supplements. Many times these tablets present a negative effect on a person’s body. For example, diet tablets sometimes increase the metabolism to a dangerous level, and as quickly you lose weight, the fat returns. These tablets if not subscribed by a health practitioner may impact your overall health system. If a person uses diet tablets to increase energy, one can struggle with increased heart rate, high blood pressure, and feelings of dizziness. Any person who attempts to follow a supplement related diet preferably should discuss with their doctor’s first (7).

15. Detox

Attempt to stay away from extreme detoxifying diets that can cause harm to your system. For example, during some instances, weight-loss programs inclusive of detox supplements can cause your body to lose nutrients. Nutrient and loss of important fluids can impact on your body’s health by experiencing dehydration. Subsequently, a person may encounter fatigue, low blood pressure, and a shortage of critical minerals (7).

16. Not eating fiber?

Do not exclude the use of fiber in your diet. fiber allows your system to detox and cleanses naturally. Combine fiber use with morning smoothies or healthy porridge types. fiber assists your system in getting rid of all the toxins we generate because of unhealthy food. Focus on a good fiber intake that increases your ability to lose weight.

17. Excluding protein

Do not exclude protein from your diet intake. Protein allows an individual to feel full, preventing you from eating junk food and tone muscle during the process. Protein combined with a planned exercise program allows for an increasingly toned body. Initially, a person may experience limited weight-loss, but the aim should focus on a healthy body. Every person’s body requires different levels of protein use, and a discussion with a dietician provides additional guidance (8).

18. Too much salt and sugar

Stay away from taking too much salt or sugar. Overly use of preservatives, herbs, and spices impacts your body’s ability to sustain a balanced weight. Too much use of these products prevents a natural method of achieving your weight goal.

19. Sugar-free products

Attempt to stay away from so-called sugar-free products without reading the ingredients or food contents. In some instances, these products require significant chemical processes. To allow for the exclusion of sugar, some artificial ingredients can create a negative impact on the system. Individuals who use artificial sweeteners, for example, complain that the intake thereof increases their appetite (9).

20. Not Selecting Focus Areas

Various recommendations exist regarding weight-loss programs. One can easily become confused with all the nutrients, supplements, and processed foods on the market. To allow for success, a person must focus on certain key areas. These crucial areas must form part of your diet plan and structure the manner you cook or purchase food. A focused person following a diet plan aligned with set goals and guidelines may reach their weight balance a lot easier. Dieting forms part of a scientific and logical approach. Focus on eating the correct food types, use supplements aligned with nutritional needs, allow your body to adapt and stay positive. Losing weight should not be about emotional or physical stress. It must include care, love, and protecting your body from harm.

21. Stress

During many times we assume, if we deprive our bodies of food, it may allow for greater weight loss. After many tests and experiences, evidence shows that placing your body under unnecessary stress can create the opposite effect.

22. Fashion Diets

Do not lose weight by focusing on strict food intake only. Assess your general health status, discuss with a doctor, and then determine the way forward. It becomes important not to follow fashion diets. Popular fashion diets arrive now and again. Every time we follow the newest crazy diet idea, it prevents our bodies from becoming healthy. Continuously changing the diet approach from high-protein to low-carb, high-fat to low-fat, upset how a person’s body operates.

Stay focused during dieting and prevent following the next popular weight-loss brain wave. Focus on a stable diet environment, balanced food intake, regular nutritional supplements when required, and stay active. Prevent from over-exercising and follow a regular program; too much eating, drinking, and use of diet-related products impacts on weight-loss performance.

Weight-loss must form part of a sustainable attempt to develop a healthy body. Do not think quick-fix diets exist. Combined actions between healthy eating, keeping busy, taking part in wellbeing programs, and staying positive allow for weight-loss. Many times people complain they cannot see the results during dieting, because they become too eager. During some instances, people prevent their bodies from losing weight because psychologically they struggle. Focus on reaching a balance between the mind and the body during a weight-loss program.


Losing weight involves a strict program consistent with a well-defined approach. A weight-loss program requires investment psychologically and physically. Persons who want to lose weight must focus on things you never should do during dieting. Many times we focus on what diets we can follow, the foods we can eat, and the supplements on the market. We also need to focus on and understand the barriers.

People must understand the blockages in their path that complicate the implementation of a weight plan. Keep a logical mindset and list the diet benefits and the negatives. If a person reaches an overall understanding of what an individual should not do, it increases the expected weight-loss goal. Prevent from expecting too much over a short time. If a person becomes negative as a result of becoming impatient, it allows for mood swings and depression. These emotions impact your weight-loss progress.

The phrase what can we not do must form part of the planning. A person who logically understands how a body operates gains more sufficient and long-term results. Use your weight-program notebook and list things you cannot do during dieting. It allows for structure and a scientific approach towards meeting your weight-loss goals. One should never give up on their weight-loss goals and to achieve long-term health.


  1. https://people.com/bodies/3-things-lose-weight-in-the-new-year/
  2. https://www.verywellfit.com/weight-loss-tips-for-women-in-their-30s-3495419
  3. https://www.verywellfit.com/create-and-assess-your-food-journal-in-six-steps-3496063
  4. Miller CT, Fraser SF, Straznicky NE, Dixon JB, Selig SE, et al. (2013) Effect of Diet      versus Diet and Exercise on Weight Loss and Body Composition in Class II and III Obesity: A Systematic Review. J Diabetes Metab 4: 281.                                https://www.longdom.org/search-results.php?keyword=Weight+loss
  5. Aller EEJG, van Baak MA (2013) Physical Activity Improves Glucose Tolerance Independent of Weight Loss in Severe Obesity. J Diabetes Metab 4: 254. https://www.bing.com/search?q=10.4172%2F2155-6156.1000254&pc=cosp&ptag=G6C999ACB2464B1B9&form=CONBDF&conlogo=CT3210127
  6. https://butternutrition.com/7-weight-loss-mistakes/
  7. https://www.webmd.com/diet/obesity/features/lose-weight-dangers#1
  8. https://www.healthline.com/nutrition/weight-loss-mistakes#section12
  9. https://nowloss.com/foods-not-to-eat-when-trying-to-lose-weight-dieting.htm
  10. Gillen L,2008, Weight‐reduction programs: Opportunities for dietetic approaches to reduce risk, Journal of the Dieticians Association of Australia, Vol. 65, pp. 110-111. https://onlinelibrary.wiley.com/doi/10.1111/j.1747-0080.2008.00275.x
  11. https://www.bing.com/search?q=foods%20that%20increase%20metabolism&pc=cosp&ptag=G6C43ACB2464B1B9&form=CONBDF&conlogo=CT3210127
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