5 Sneaky Ways You Could Be Sabotaging Your Weight Loss (And How to Fix Them)

You’re doing everything right—following a healthy diet, taking your GLP-1 medication, staying active, and trying to make healthier choices—but the scale’s not budging as quickly as you’d hoped. Sometimes, there are sneaky habits we don’t even realize are holding us back. If you’ve been feeling stuck, here are five ways you might be sabotaging your weight loss without even knowing it—and how to fix them.

You’re Forgetting to Drink Water

Raise your hand if you’ve ever accidentally gone all day with just coffee and a sip of water. While you might not feel as thirsty in the fall, being low on H2O is a major no-no when it comes to weight loss.

Staying hydrated helps your body burn fat, curb cravings, and keeps your energy levels high. Skip the water, and you might be unknowingly sabotaging your progress.

The Solution: Make water fun by infusing it with fruits like berries or citrus, or throw in some fresh mint for a refreshing twist. Keep your Stanley with you and aim for at least 8 glasses per day. Your body—and your weight loss journey—will thank you.

You’re Skipping Meals

Skipping meals to “save calories” sounds like a solid strategy, right? Nope. When you skip meals or eat too little, your body hits the panic button, slowing down your metabolism.

Not only does this make it harder to lose weight, but it can also lead to hangry episodes that have you reaching for snacks you’d normally avoid. The key to weight loss isn’t about skipping meals—it’s about fueling your body the right way.

The Solution: Instead of going hungry, focus on eating balanced meals with protein, healthy fats, and fiber. Think salads with grilled chicken, avocado toast, or a smoothie packed with spinach and protein powder.

You’re Not Getting Enough Sleep

Picture this: You’re up late binge-watching your favorite show (again), but the next day, you feel sluggish and craving carbs like never before. Sound familiar? That’s because not getting enough sleep messes with your hunger hormones, causing you to feel hungrier and crave junk food. Plus, a tired body doesn’t burn calories as efficiently, which means your weight loss efforts might stall.

The Solution: Prioritize getting 7-9 hours of quality sleep each night. Create a bedtime routine that helps you wind down—turn off screens, dim the lights, and relax with a book or a calming activity.

You’re Falling for “Healthy” Processed Foods

We’ve all been there—reaching for that “low-fat” or “sugar-free” snack that seems healthy. But here’s the deal: Many of those so-called healthy foods are full of hidden sugars and artificial ingredients that can mess with your metabolism and cause blood sugar spikes. Even with a GLP-1 medication helping to control your appetite, these foods can still sabotage your efforts.

The Solution: Stick to real, whole foods. Think fresh veggies, lean proteins, and healthy fats. Next time you are grocery shopping, go for whole foods you can recognize (if it grew from the ground or came from a farm, you’re probably on the right track!). Your body—and your waistline—will be much happier.

You’re Not Managing Stress Effectively

Ah, stress—the ultimate weight loss enemy. Whether it’s school, work, or holiday plans, stress can wreak havoc on your body, increasing the hormone cortisol, which loves to store fat (especially around your belly). Not to mention, stress eating is real—hello, late-night snacking. Even with GLP-1 medications managing your cravings, stress can throw you off your game.

The Solution: Finding ways to de-stress is a must! Make time for things that help you relax, like a walk outside, yoga, or even a 5-minute meditation. Finding ways to de-stress not only boosts your mood but helps you stay on track with your weight loss goals.