5 Common Weight Loss Mistakes That Could Be Sabotaging Your Progress

Losing weight isn’t just about eating less and moving more — it’s about creating a sustainable plan your body can stick with for the long term. Many people start strong but hit a plateau, get frustrated, or even regain weight. Whether your weight loss journey includes GLP-1 medications or you’re taking a purely lifestyle-based approach, these common weight loss mistakes can slow your progress — and the good news is, they’re fixable.

1. Cutting Calories Too Much

Many believe drastically slashing calories will speed up weight loss but eating too little slows your metabolism and can lead to muscle loss. This can be especially risky when paired with GLP-1 medications, as reduced appetite might make it easier to under-eat.
The Fix: Aim for a moderate calorie deficit while prioritizing nutrient-dense foods and adequate protein to keep your metabolism active and preserve lean muscle.

2. Skipping Strength Training

Cardio burns calories, but without resistance training, you risk losing muscle instead of fat. Less muscle means a slower resting metabolism, which can stall weight loss — whether you’re on GLP-1s or not.
The Fix: Incorporate 2–3 strength training sessions per week to maintain muscle, support fat loss, and improve overall body composition.

3. Ignoring Hormone Health

Hormones like insulin, cortisol, estrogen, and testosterone influence how your body stores fat, regulates energy, and responds to diet changes. While GLP-1 medications can aid weight loss by improving blood sugar control and reducing appetite, addressing underlying hormonal imbalances can help you stay healthier and keep weight off long-term — especially when tapering off medication.
The Fix: Get a comprehensive hormone panel and work with a provider to optimize hormone levels through nutrition, lifestyle adjustments, or hormone replacement therapy. Learn more how we address hormones at Flow Wellness here.

4. Not Getting Enough Sleep

Sleep deprivation increases ghrelin (the hunger hormone) and decreases leptin (the satiety hormone), making it harder to control cravings. Even with the appetite suppression from GLP-1s, poor sleep can hinder fat loss and energy levels.
The Fix: Aim for 7–9 hours of quality sleep each night to support metabolism, recovery, and appetite regulation.

5. Following Unsustainable Diets

Crash diets, extreme restrictions, and “detox” fads may produce quick results but rarely last. Even on GLP-1s, safe and sustainable weight loss is about 1–2 pounds per week. Faster loss increases the risk of muscle loss and nutrient deficiencies.
The Fix: Adopt a balanced, flexible eating pattern that you can maintain for life — one that fits your preferences and supports your health.

How to Lose Weight Effectively (With or Without GLP-1 Medications)

The key to lasting weight loss is consistency, not perfection. GLP-1 medications have been life-changing for many people — and in some cases, they can feel like a miracle. But even with these powerful tools, success still requires effort on your part. By pairing GLP-1 therapy with a balanced, nutrient-rich diet, strength training, quality sleep, stress management, and ongoing medical support, you can maximize your results and maintain them long-term. Whether you’re taking GLP-1s or following a lifestyle-only approach, these healthy habits are the foundation for sustainable weight loss.

Learn more here:

• The Best Weight Loss Clinic in the Pacific Northwest
• This is The Best GLP-1 Medication
• Doctor Q&A: Common Questions About GLP-1 Medications Answered