Weight Loss 3 min read

4 Mistakes That Prevent Weight Loss

Wojciech Wiśniewski ✓

Diets Premium Expert • 18.03.2026

✓

Scientifically reviewed by a clinical dietitian: This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.

Diets Premium Expert Wojciech Wiśniewski

min read 3 min

Scientifically reviewed by a clinical dietitian 18.03.2026

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4 Mistakes That Prevent Weight Loss

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Key Takeaways

Weight loss is a task that requires diligent effort and numerous sacrifices... otherwise, it may not yield intended results... despite your efforts, sometimes the outcomes of weight loss are unfortunate... appetite wanes, and pounds do not drop... there can be various reasons for this state of affairs.

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Restriction of calorie consumption

In the weight loss process, it is of paramount importance to limit the amount of food consumed. The calorie deficiency should always be related to the total energy demand, taking into account not only the amount of energy necessary to maintain basic body functions, such as breathing or blood circulation, but also the amount of energy consumed during physical, spontaneous, and planned activity. When determining the calorie deficit, it is also worth considering body shape. The less mass that needs to be shed, the smaller the calorie deficit should be, the more mass that needs to be reduced, the larger the deficit should be, but it should not exceed 1000 kcal per day. Why? When the calorie deficit is too high, it is often more difficult to adhere to the diet, and there is a greater tendency to consume more high-calorie snacks. Furthermore, reducing the amount of food consumed can decrease the thermic effect of food, i.e., the amount of energy expended.

Restriction of carbohydrate intake

An inappropriate practice among individuals seeking to shed weight, and which is propagated by the popularity of protein-rich or other alternative weight loss methods, is the abandonment of carbohydrates in their diet. The notion that consuming bread results in weight gain stems from a misunderstanding of the recommendations to exclude refined grain products from the diet, such as white bread, grains, pasta or rice. In reality, the excessive consumption of such products is not advisable, but their whole-grain counterparts constitute a valuable source of energy released gradually, which prevents sudden hunger attacks. However, many individuals revert to consuming bread after completing their diet, often in its refined form.

Insufficiency of physical activity

The belief that dieting alone is sufficient for weight loss is untrue. It depends predominantly on the age of the individual wanting to lose weight, the quantity of diets attempted, and other factors. However, physical activity should be present in everyone's life, especially those wishing to lose weight. Physical activity increases metabolism, fortifies the body, and accelerates weight loss. If one is interested in adopting healthy eating habits, they should refer to the food pyramid, whose foundation is physical activity. The pyramid is available on the website of the Institute of Food and Nutrition. To exercise effectively, one must select the appropriate activity, suited to their capabilities. It is equally important that the activity is enjoyable. It need not be a gym, one can always opt for a walk, alight from the bus or tram earlier, or take the stairs rather than the elevator.

Food, candy, alcohol

"One cake doesn't hurt, one drink can be drunk. It's all for the people". "Often these excuses lead to the end of a diet or its futile effects. Of course, if someone tries to eat according to the pyramid of healthy eating and limit the number of calories, then one cake or drink won't ruin the effects of daily work. If someone is able to eat one cake and quit, they can afford to take a break from time to time. Sometimes it's worth writing down their efforts, the way they're eating, and sharing their notes with someone.