A Clinical Nutritionist Explains 3 Unexpected Mistakes That Can Slow Down Weight Loss: Skipping Meals, More

May 23, 2025 by Mariam Qayum

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Losing weight can be a challenging journey, especially when progress seems slower than expected. While creating a calorie deficit is key to shedding pounds, it’s not always a guarantee for fast or consistent results. In fact, certain common mistakes—like undereating, skipping meals, or not getting enough sleep—can actually stall your progress and make it harder for your body to let go of excess weight. Understanding these setbacks is crucial for achieving healthy, sustainable weight loss.

Surbhi Rajpoot, clinical nutritionist and gut expert, shared the three worst mistakes to steer clear of because they’re halting your weight loss progress. Read on to learn more.

1. Skipping meals to 'cut calories'

When you consistently skip meals, your body may shift into "conservation mode," slowing your metabolism to preserve energy, which can make fat loss more difficult. Without regular fuel from meals, your body may start breaking down muscle tissue for energy, which reduces your overall metabolic rate since muscle burns more calories at rest than fat.

"Skipping breakfast or lunch might seem like a good idea, but it usually leads to intense hunger later—resulting in overeating or constant snacking at night. Your body needs consistent fuel," she notes.

2. Eating less but not eating right

If you're eating too little or relying on low-quality, processed foods, you may not be getting enough protein, fiber, vitamins, and minerals. This can affect your energy, hormones, metabolism, and even your ability to burn fat.

Rajpoot says, “Undereating slows your metabolism and leaves you feeling drained, foggy, and craving sugar. Your body needs the right nutrients to function optimally, not just fewer calories.”

3. Believing that eating less = faster weight loss

When you eat too little, your body may break down muscle for energy. Since muscle helps burn more calories at rest, losing it slows your metabolic rate further.

“Weight loss isn’t about cutting food to extremes—it’s about eating enough of the right foods (especially protein) so your body can burn fat effectively. If you’re barely eating during the day but snacking endlessly at night… this is your sign to fix your meals,” she reveals.

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