10 Things to Avoid When Starting a Weight Loss Diet (From a Trainer Who's Seen It All)
So you're thinking about starting a weight loss diet. Afterall, summer is around the corner. Taking control of your health is a big move with a myriad of benefits. But before you ditch carbs forever or buy $200 worth of “superfoods,” let’s slow down for a sec.
As someone who provides in-home personal training, virtual personal training, and health coaching, I’ve seen a lot in 18 years in the fitness industry. From nutrition plans that involve being hypnotized (yes I'm serious) and clients trying to out-exercise a deep-dish pizza. The truth? Most diet fails don’t come from lack of willpower—they come from avoidable mistakes.
Let’s keep it real, sustainable, and actually doable. Here are 10 common things to avoid when starting a weight loss diet—so you don’t just lose weight, but feel good doing it.
1. Starting Like It’s the Hunger Games
Going from “I haven’t worked out since 2019” to “I’m eating only grilled chicken and doing burpees twice a day” is not a plan—it’s a breakdown waiting to happen.
Start small. Add healthy habits gradually. This isn’t a 5-day detox. It’s a lifestyle shift. A successful start can include taking a routine walk several times a week or starting to keep a food diary to understand habits and low hanging fruit for healthy changes.
2. Trusting Social Media Fitness Gurus (It's Not True Just Because They Look Good in Leggings)
Just because someone looks amazing online doesn’t mean they should be giving you nutrition advice. If their plan involves 20 supplements and no solid food, it’s not a plan—it’s performance art. Get guidance that is practical, science-based, and tailored to your lifestyle from a good source like a certified health coach or personal trainer (🙋♂️).
3. Swearing Off All “Bad” Foods Forever
You don’t need to break up with bread. Someone will have to take my PB&Js from my cold dead hands. Learning how to include the foods you love—just with a smarter balance. When it’s not a punishment, it’s something you can keep doing for the long haul.
4. Blowing Your Budget on Fancy Health Foods
Sure, spirulina is cool. But you don’t need to buy $12 ready to eat meals to get healthy. Most of my clients see amazing progress just sticking to simple, whole foods they can cook at home. Meal prep is an efficient way to cook in bulk, make easy accessible meals, and keep it healthy.
5. Weighing Yourself 14 Times a Day
If you’re constantly stepping on the scale like it’s a crystal ball, stop. Your weight will fluctuate. Daily. Instead, we track progress in smarter ways: strength, energy, mood, and how your clothes fit. My health coaching approach helps take the stress off the numbers and focus on the bigger picture.
6. Forcing Down Boring Food and Pretending It’s Fine
Newsflash: You don’t have to eat plain chicken and sad broccoli every day. A lot of times we're unaware of the foods and habits that lead to overeating which makes weight loss impossible. Start by tracking what you already eat to identify how you can make the foods you like work in the context of your overall goals.
7. Thinking Exercise Erases Bad Food Choices
Working out is awesome, but it’s not a magic eraser. If you’re using the gym to “earn” your meals or punish yourself, let’s flip that mindset.
Exercise and nutrition are a team—neither should carry the whole load. A popular phrase I like is "You can't outrun a bad diet".
8. Comparing Yourself to Everyone on Instagram
Instagram isn’t real life. Filters, angles, lighting—none of that shows the effort, the setbacks, or the real journey. Focus on your wins. Small progress, new habits, better energy. You’re not behind—you’re just on your own timeline.
9. Letting One “Bad Day” Spiral
One off day doesn’t undo everything. Pizza happens. Cake happens. Life happens. The key is what you do next. Don’t wait for Monday. Just pick back up where you left off. Break the “all or nothing” thinking so you can build long-term health habits that actually work in real life.
10. Expecting Results After One Smoothie and Three Squats
Sustainable weight loss takes time. There’s no shortcut—only consistency, strategy, and support. If you need support I help clients stay on track with customized personal training, virtual support, and nutrition coaching that fits their life. Because real change doesn’t happen overnight—but it does happen.
Ready to Feel Good While Getting Fit?
If you’re tired of crash diets, confusing advice, and plans you can’t stick to—I’ve got you.
✅ In-home personal training (yes, I come to you!)
✅ Virtual personal training (perfect for busy schedules or bad weather)
✅ Health coaching and nutrition support
✅ A plan that fits your life, not the other way around
➡️ Learn more about Feel Good Fitness right here: www.ctfeelgoodfitness.com
➡️ Book your FREE consultation today: Click here to schedule
Let’s build something that lasts—and feels good every step of the way.