6 Mistakes that Cause You to Gain Weight When You Diet

Diet is important when you want to be a healthy weight. However, in your eagerness for results, sometimes you may make mistakes that actually make you gain weight.

Reviewed and approved by the pedagogue in physical education and nutritionist Elisa Morales Lupayante.

Written by Daniela Echeverri Castro

Last update: 15 December, 2022

A healthy diet is one of the most important pillars when you want to achieve a healthy weight. However, in our eagerness to get results, sometimes we make mistakes that make us gain weight instead of losing it. Are you sure you’re practicing good eating habits?

Due to popular “miracle” diets and false beliefs surrounding our diets, many people with the goal of losing weight are thwarted over and over again. Therefore, if you’re planning to lose weight, it’s good to know what things you should avoid.

While some seem “harmless” and “effective” in practice, over time they take their toll and lead to failure. In addition, many put your health at risk because they involve leaving out nutrients and putting aside habits that are essential for your body.

The best way to maintain a healthy and balanced weight is to adopt a balanced diet. Although you may not get results as quickly as with the super low-calorie regimes, the results are safer and more permanent.

The problem is that many don’t always know how to follow a good diet. Thus, they unknowingly fall into mistakes that make them gain weight based on the advice and experiences of others. Why can’t you lose weight when you diet? Find out why!

1. You select an inappropriate diet

One of the biggest mistakes we make when dieting is choosing a plan that a friend or relative is following. Although that person may be getting results, that does not mean that you will have the same. All bodies are different, and they have their own needs.

Therefore, if you’re not seeing the results you expected, that diet is not for you. The most advisable thing is that you visit a nutritionist so that s/he can design a plan to meet the requirements for your weight, state of health, and daily habits.

2. You’re following an extreme diet

Be very careful! Following an extreme diet is not only one of the mistakes that make you gain weight, but it is a factor that puts your overall health at risk. These weight loss plans are very restrictive, unhealthy, and often cause the unwanted “yo-yo” effect.

This means that, although at first they seem to be effective, over time you get back the lost weight and even gain more. In addition, they cause nutritional deficiencies and can lead to the development of metabolic disorders.

3. You do not vary the foods you eat

In any healthy eating plan, it’s advisable to avoid sources of sugars, flours, and processed foods. However, that does not mean that you cannot add variety to your meals using healthy foods. Did you know that limiting your meals is also a mistake?

Although it seems right to avoid carbohydrates or all foods with fat, in reality, it has a counterproductive effect. A healthy diet should contain “everything in moderation” to meet your body’s requirements without dishes being “boring.”

4. You’re not eating enough

You may think that going hungry is an effective way to “reduce calories.” However, it’s another mistake that makes you gain weight when you go on a diet. While it’s essential to avoid excess calories in order to successfully lose weight, it’s not right to make yourself suffer to see results.

This situation only leads to a strong sense of anxiety that, later, makes you overeat. In fact, it can cause fatigue and weakness since it makes your brain brain feels like it has no energy. Instead, it’s best that you learn to choose healthy foods in order alleviate hunger without ruining your diet.

5. You don’t drink enough water

Hydration is essential to any diet plan, especially when the goal is to lose weight. If you don’t drink enough water, your metabolism and other important processes slow down, and you have more difficulty getting rid of toxins and burning fat.

Therefore, it’s advisable that you supplement your diet by drinking enough water and healthy drinks throughout the day. However, it’s not about going overboard with more than three liters or 12 glasses per day. Overhydration can overload your kidneys and affect your health.

6. You choose salads that aren’t healthy

It’s normal to associate the word “salad” with a healthy, light and low-calorie dish. However, it’s essential that you know that this is not always the case. Although there are many recipes that help you lose weight, some are unhealthy and contain too many calories.

Therefore, when you prepare one, you should avoid using commercial dressings, sausages or fatty cheeses. These, and other unhealthy ingredients, turn salads into the enemies of a healthy diet.

Do you think you’re eating healthy, but are still gaining weight? Check if you’re making one of these mistakes! If you are, try to correct it as soon as possible so you don’t feel like you are failing. Finally, remember that if you want to lose weight, the best way to complement all of this is to do regular physical exercise.