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Blog / Health / 5 Common Calorie Deficit Mistakes And How To Avoid Them?

5 Common Calorie Deficit Mistakes And How To Avoid Them?

5 Common Calorie Deficit Mistakes And How To Avoid Them?

Focusing Only On the Scale:

Scales are just a way to measure your weight loss success. When you only depend on the use of scale, you are in a mistake. The reason is that you are not giving importance to other factors including fluid function or food you are having in your calorie deficit plan that are worthwhile in your weight loss journey. 
When you do not pay attention to these factors you can’t examine your calorie deficit ratio properly. Sometimes you lose fat or your clothes lose but the scale number remains the same. 


As you have read above the scale is only a measuring tool that estimates your weight loss results but you can’t rely on it because sometimes it provides wrong calculations. 
Here try to keep your eye on different other factors that are playing an important role in calorie deficit plans.
  • Don’t depend only on the measuring scale
  • Consider the different other factors such as fluid fluctuation, muscle mass gain, or others that affect your weight

Not Eating Enough Protein:

It is a tempting trap that you will get ideal weight if you cut the use of proteins from your daily diet. Eating less protein is one of the big mistakes you do to lose weight. You can notice different common signs of protein deficiency in your body including brittle nails or hair, feeling weak or hungry. 
Proteins boost your immune system or supply enough energy to your body. When your body doesn't get proper proteins it is difficult for your body to stay healthy


  • Keep in mind that a high-protein diet is a great way to lose weight. 
  • You must eat plenty of protein including lean meat, poultry, fish, eggs, beans, lentils, and tofu to increase the protein level your body requires
However, proteins help you to stay maintained towards your calorie deficit plan because by consuming proteins your body feels satisfied.

Not Exercising or Exercising Too Much:

If you don’t exercise your body slows down the process of metabolism or may lose muscle mass and restrict your calories to burn. 
Conversely, too much workout routine may lead you to face serious stress and impact your hormones negatively or it may cause severe calorie deficit which leads you towards different heart diseases.


  • Add proper physical activity to your daily routine including going shopping, performing school activities, walking or riding your bike
  • Try to acknowledge that over-exercise is not a healthy habit but it is a problem
  • low exercise causes health problems or over-exercise causes severe depression but overall, moderate exercise helps to normalize your anxiety

Being Deceived by “Healthy” Snacks:

Unhealthy snacks are loaded with hidden sugar, salt, or different unhealthy components. They are demonstrated to have negative effects on individual health. People may suffer from many health problems including oral health, blood pressure, diabetes, and obesity.
Different options may deceive you as low-calorie snacks such as no-flour cupcakes, sugar-free cookies, veggie chips, etc. You may consider them as calorie-deficit snacks which seem healthy apparently.  However, these snacks are loaded with calories, fats or trans that increase your calorie intake or increase your weight as a result. 


  • Try to adopt the habit of consuming healthy snacks in your meal
  • Avoid high-processed snacks 
  • Try to eat a small portion of healthy snacks or eat slowly while watching TV or playing games

Overlooking Hydration:

Human life would cease to exist without water. It is the foundation of life on the earth. For losing a healthy weight it is crucial to maintain the water quantity of your body. Dehydration is one of the common calorie deficit mistake people commit unintentionally. 


  • Adopt a habit of consuming plenty of water
  • Test your hydration level by pinching the skin of your hand by lifting or releasing it. If it doesn’t return to normal then you are suffering from dehydration
  • Aim to drink 8-10 glasses of water every day

Mikey Rose

Last updated: February 5, 2024

Mikey Rose is a skillful writer and an expert Researcher; He has done MS(Nutrition and Food ) and doing content writing for since 2017. He is an avid writer and expert in Niches like Health, Food, Nutrition Pathology, etc. He is a proficient writer and communicator in her specific fields.