There’s no doubt that losing weight in a healthy way can be a challenging process at times. However, many people can fall into common dieting pitfalls that slow down their ability to lose weight — let’s take a look at the top five.

Mistake #1: Restricting Too Much
Although it can seem like you will lose weight more quickly if you simply restrict more and more calories, that is not the case. Not only can this cause unhealthy weight loss, but it can also lead to nutrient deficiencies and a slow metabolism. Rather than restricting calories or setting rigid food rules, aim for balanced meals containing fruits or vegetables, healthy fats, protein, and fiber-rich carbohydrates.

Mistake #2: Choosing Low-Fat
As fat became the most feared nutrient in the 1990s, people became convinced that eating fat makes you fat. Fortunately, that is not the case — we need fats to survive and thrive. Low-fat foods swap out the fat for sugary ingredients and leave you feeling hungry. Instead, add olive oil, avocado, nuts, and seeds to your diet to increase both satiety and satisfaction.

Mistake #3: Having the Wrong Mindset
Rather than seeing your weight loss journey as full of “cant's” — think: “I can’t eat pizza” — reframe your mindset to focus on what you can eat, like plenty of produce, loads of lean protein, and heaps of healthy fats. You can also improve your mindset by thinking about how losing weight will benefit you and your health in the long run.

Mistake #4: Vague Goal-Setting
While “losing weight” is a noble goal, attaching more details will help you meet it more successfully. Goals should be “SMART”: Specific, Measurable, Achievable, Relevant, and Time-Bound.

Mistake #5: Checking the Scale
Although it can be very tempting to hop on the scale every day (or multiple times per day!), this can be detrimental to your weight loss journey, as our bodyweight can fluctuate by several pounds each day. Aim to check the scale no more than twice per week.