Why You’re Not Losing Weight Working Out at Home (5 Common Mistakes)

One minute we’re told carbs are bad. The next minute we’re being told carbs are good, but you need to fast. Then you hear the answer is to losing weight is doing cardio every day. The contradicting advice we hear is exhausting.

And it’s a lot. Especially trying to go through all these different solutions and trying them out yourself.

The truth is that many people who struggle with weight loss aren’t lazy and they don’t lack discipline. They’re making a few simple and very common mistakes without even realizing it that can slow down weight loss progress. 

If you’re trying to lose weight in a healthy sustainable way, here are five common weight loss mistakes and what you can try instead to finally start shedding the unwanted weight.

Mistake #1: Doing Too Much Cardio and Not Enough Strength Training

Cardio has always had a reputation for being the go-to weight loss workout of choice.

Examples of cardio:

• Walking
• Biking
• Jogging
• Running
• Aerobics
• Jumping rope
• Dancing

These activities will undoubtedly all burn calories, but it’s not the only answer. While cardio has its benefits like heart health, relying on cardio alone for weight loss can slow down your long-term weight loss progress. `

Strength training plays a major role in helping your body burn more calories naturally. This is because muscle tissue requires more energy to maintain, which means that the more muscle you build, the more calories your body burns even when at rest.

This doesn’t mean you need to become a bodybuilder or spend hours each day lifting weights. Simple strength training can make a big difference when it comes to losing weight.

Here’s how you can add strength training to your routine:

• Include 2–3 strength training workouts per week. Always skip a day in between strength training if doing full body workouts vs specific body areas (ie, lower body, upper body, core, etc.)
• Combine walking or moderate cardio with simple resistance training for a more balanced approach. Need a beginner’s strength training workout you can do at home? Try my beginner’s Strong & Simple strength training plan.

Years ago, I thought cardio was the best solution for weight loss and that bodybuilders lifted weights. Now that I know better, I know that’s absolutely absurd.

I’d do hardcore aerobics or go for 3-mile brisk walks or jog, and I’d never get the results I wanted. It was only after I added in strength training that I started to see the difference. No, I didn’t get the big muscles, but my body composition changed significantly faster than just doing cardio alone.

Mistake #2: Eating Too Little

This is another area where I used to fail miserably, and the one that surprises a lot of people.

Most people assume that when weight loss isn’t happening quickly enough or at all, it has to do with eating too many calories. The result is that they cut more calories.

But the problem is that eating too few calories can backfire. Because when your body isn’t getting enough fuel, it can slow your metabolism to conserve energy. Basically your body thinks you’re starving, so it conserves what fat you already have.

This can lead to fatigue, mood swings, intense cravings and can eventually overeating and binge cycles.

While it can be ok short-term (one week or less) to eat a very low-calorie diet, it is never a long-term solution. Which is why instead of cutting calories drastically, focus on balanced meals that include the following:

• Protein
• Fiber-rich carbohydrates (think whole grains)
• Healthy fats

Eating enough calories to nourish your body helps support your metabolism, energy levels, and your workouts. Because weight loss doesn’t have to mean constantly feeling hungry or tired.

How Many Calories Should You Be Eating?

Figuring out your Resting Metabolic Rate is a good place to start, and then you can add in your daily activity. Or if you are more of a visual person, using a portion control system to calculate calories also works.

Mistake #3: Not Getting Enough Protein

Protein is one of the most powerful tools for healthy weight loss, yet far too many people aren’t getting enough. I know this was me until I tracked my protein for a few days and made some changes.

Protein plays several key roles when you’re trying to lose weight:

• Protein helps you feel fuller longer.
• Protein improves recovery from workouts.
• Protein helps preserve muscle while you lose fat.
• Protein helps reduce cravings throughout the day.
• Protein helps mood support, keeping energy levels stabilized. 

If your diet consists of mostly refined carbs and/or low protein, you’re also going to feel hungry again faster.

One simple habit that can make a big difference is aiming to include protein with every meal.

• Eggs or Greek yogurt at breakfast
• Chicken, fish, lean beef, tofu or beans at lunch and dinner
• Cottage cheese, nuts, or a protein shake for snacks

For busier days, a high-quality protein shake can also be a convenient option to help fill nutritional gaps. This is how I get all my daily protein in and was able to drop 14lbs without changing anything else about my daily routine. 

Remember the goal is never to achieve perfection, it’s simply to make getting in enough protein a regular part of your daily routine. If you’d like to learn more about the importance of protein, my Protein for Women Over 35 post includes a downloadable 3-day protein tracker to find out how much protein you’re getting.

Mistake #4: Expecting Fast Results

Social media has set wildly unrealistic expectations when it comes to weight loss timelines.

I don’t know if you’ve seen them, but they show unreal “before and after” photos claiming these huge total body transformations happened in just a few weeks. And while these stories can be motivating at best, they don’t reflect what sustainable weight loss really looks like – and that’s what we’re aiming for.

The honest truth is that healthy, sustainable weight loss happens at a rate of about 1–2 pounds per week or less. Don’t stress if you lose a half a pound in a week, because there are other measurements we’re chasing besides the number on the scale such as:

• More energy
• Increased strength
• Better sleep
• Enhanced mood
• Clothes fitting differently
• Improved confidence

These measurements are all positive signs your healthier habits are working even when the scale isn’t moving as quickly as you’d like.

I have 5 free weight loss printable trackers to help you effectively track your progress over time, not just day to day.

Mistake #5: Trying to Be Perfect

This is, unfortunately, one of the biggest mindset mistakes when people decide to lose weight.

That’s because many diets promote an all-or-nothing mentality. For example…if you follow this nutrition plan 100%, you will get these kind of results. Otherwise, you fail. Sound familiar?

The problem with this kind of approach is that real life just doesn’t work that way. There will always be last minute things, meetings, birthdays, holidays, busy weeks, vacations, and nights when cooking dinner just doesn’t happen.

When you believe that you have to be perfect, one “bad” meal can derail all your efforts making you give up completely. That’s what we’re trying to avoid.

Instead of aiming for perfection, try to focus on your consistency and track your daily habits. So instead of thinking “oh, I didn’t eat as well today”, focus on the fact you completed your workouts or you at a healthy breakfast.

Some people even follow an 80/20 mindset. This is when you prioritize eating healthy whole foods 80% of the time and leave some flexibility on the remaining 20%. This helps create a lifestyle that feels doable instead of restrictive.

The people who succeed long term aren’t the ones who are perfect — they’re the ones who keep going even when things aren’t aligned.

Simple Habits That Support Healthy Weight Loss

If losing weight has ever felt complicated or frustrating, simplifying your routine can help. With a few small habit changes, you can often make a big difference:

• Walk regularly throughout the week. Use a step counter and try to get in at least 7000 steps (10,000 is even better)
• Strength train 2–3 times per week
• Include protein with every meal
• Drink plenty of water
• Prioritize sleep when possible. Aim for 7.5-9 hours. Focus on consistency over perfection

Final Thoughts on Weight Loss

For me, people who succeed with long-term weight loss aren’t the ones who are worrying about being perfect, they’re the ones who keep going no matter what. 

Losing weight doesn’t require extreme dieting or overly intense workout routines that make you feel defeated. Often, the biggest weight loss breakthroughs come from making a few small habit changes. If you focus on strength training to build lean muscle, eating enough nourishing food to fuel your body, prioritizing protein and letting go of perfection to stay consistent, you’ll be building a healthy lifestyle that actually supports your health long-term.

And those small, consistent steps will add up more quickly than you might think. Because if it’s too hard to add into your life, you’re not going to be able to stick with it.

Have any questions or comments? Please share below.