The #1 Weight Loss Mistake
The Biggest Mistake People Make When Trying to Lose Weight
Hey there! I’m Ashleigh, a nutrition coach. Over the years, I’ve had the privilege of coaching some incredible humans, helping them reach their body, weight loss, and performance goals. And honestly? I learn just as much from them as they do from me.
I started this blog in late 2024 because I kept seeing people fall into the same frustrating traps—myths, bad advice, and unsustainable habits around health and nutrition. I want this to be a space where you can find real, trustworthy information and support.
If any of this resonates with you, I’d love to hear your story! Drop a comment, shoot me an email, or check out my coaching page. Your journey matters.
The #1 Weight Loss Mistake: Over-Restriction
One of the biggest mistakes I see when people start a new diet or try to lose weight is cutting calories way too low.
For many, this doesn’t even mean tracking calories—it’s just eating as little as possible while exercising as much as possible. And let me tell you, this is a recipe for failure.
The worst part? Most people blame themselves when this approach doesn’t work.
- “I can never stick to my goals.”
- “I have no willpower.”
- “I always mess this up.”
- “I suck.” (Oof, this one hurts the most.)
But here’s the truth: It’s not you. It’s the plan.
Let me paint the picture for you…
The Over-Restriction Cycle
Sunday: MOTIVATED! Meal prep in full swing. You’re feeling ready to crush this week.
Monday: 2 egg whites and a coffee for breakfast. Boiled chicken and broccoli for lunch. A handful of almonds in the afternoon. More chicken and broccoli for dinner. Crushed it! Making changes!
Tuesday: Woke up stoked that you stuck to your plan. Motivation still high. Same lineup of foods. You’ve got this!
Wednesday: Woke up a little tired. No time to cook eggs, so you grab a Starbucks coffee and egg white bites. Lunch? That boiled chicken and broccoli is looking less appealing, so you join the office Jimmy John’s order—but skip the mayo and chips. Still doing okay, but this is feeling harder.
Thursday: Exhausted. Skipped breakfast, grabbed a sugar-free latte. You pack your meal-prepped lunch but—boom—it’s staff appreciation day at work. And what’s in the breakroom?
Donuts. The good ones.
You resist at first. But all morning, it’s all you can think about.
Finally, in a moment of "weakness," you grab half of one. And then the guilt sets in. Cue the negative self-talk.
Before you know it, you’re back for another. And another. By lunchtime, you ditch your meal prep entirely.
Dinner? Mexican with friends. Margaritas. Friday’s a wash. Forget about the weekend.
And then we hit that all-too-familiar thought:
"I’ll start again on Monday."
Sound familiar? I’ve been there, too. And let me tell you…
The Problem Isn’t Your Willpower—It’s Your Plan.
That Monday? You maybe hit 900–1,000 calories—WAY too low. And guess what? Your body is designed to protect you.
When you’re in this kind of extreme calorie deficit, your body will demand more food. And when that happens, and you’re surrounded by hyper-palatable, processed foods… you’ll cave. It’s not a matter of willpower—it’s biology.
The Sustainable Solution
When I work with clients, my goal is to move as far away from this cycle as possible. We find a calorie (energy) range that supports weight loss—but also supports you. One that keeps you feeling strong, satisfied, and consistent.
This means losing 0.5–1 pound per week, not 5 pounds in a week. But ask yourself: Would you rather lose 10 pounds in 2-2.5 months and keep it off? Or keep losing and regaining the same 10 pounds over and over for years?
This way is actually the fastest way.
How to Find YOUR Calorie Needs
Your body’s energy needs are unique. Here are just a few factors that impact them:
- Age
- Height
- Weight
- Activity Level
- Muscle Mass
- Stress
- Sleep
- Diet History
If you want to get a starting point for your calorie needs, I’ve put together a free macro calculator to help!
Of course, these numbers are just a starting point. Some tweaking is often necessary based on your comfort level and experience with food tracking.
If you need extra support or aren’t ready to track just yet, this is where coaching comes in! I offer three coaching options through Well Fed Health, all designed to give you the knowledge and accountability to succeed.
Ditch the Over-Restriction & Do This Instead
If you’re ready to make changes, please don’t just start eating as little as possible. That path leads to frustration and defeat—and you deserve better.
Instead, start learning about your body and its needs. Approach your plan from a place of more:
✔️ More real, whole foods.
✔️ More energy to fuel your body.
✔️ More sustainable progress.
Nourish your way to your ideal body instead of fighting against it.
And if you need help? I’m here for it.
Let’s do this.
Coach Ashleigh 🦈💪
