A weight loss doctor has revealed the top eight habits that may be keeping you overweight in 2025. With a new year in full swing, many people are setting health goals, with weight loss often topping the list. However, some so-called “healthy habits” can unknowingly hinder your progress.
“Weight loss isn’t just about looking good – it’s about feeling your best and living a healthier life,” says Professor Franklin Joseph, an expert at Dr Frank’s Weight Loss Clinic.
Eight things that are stopping you from losing weight
Skipping meals
While intermittent fasting is popular and works for some people, skipping meals entirely can backfire. “Skipping meals often leads to overeating later in the day and disrupts your metabolism,” Prof Joseph said. “Your body perceives it as a famine and holds onto fat stores.” Instead, focus on balanced, portion-controlled meals.
Diet drinks
Diet fizzy drinks might seem smart, but artificial sweeteners can confuse your body. “These sweeteners trick your brain into expecting sugar, which can lead to increased cravings and overeating later,” explains Prof Joseph. “Water or herbal teas are better alternatives.”
Overeating ‘healthy’ snacks
Granola bars, trail mixes, and veggie chips may be labelled as healthy, but many are loaded with sugar and calories. “People assume these are guilt-free snacks,” Prof Joseph said. “However, consuming them mindlessly adds hundreds of extra calories to your day.” Stick to whole foods like fresh fruits, veggies, or a handful of unsalted nuts.
Relying solely on cardio
Cardio exercises like running or cycling are great for heart health, but too much can sabotage weight loss. “Excessive cardio can increase cortisol levels, leading to fat storage, especially around the midsection,” warns Prof Joseph. Incorporating strength training helps build muscle, which boosts metabolism and burns more calories.
Overreliance on fitness trackers
Fitness trackers are great motivators but can be misleading. “People often overestimate the calories they’ve burned and reward themselves with extra food,” Prof Joseph said. “It’s crucial to focus on balanced nutrition rather than just numbers on a screen.”
Going gluten-free without a medical reason
Gluten-free doesn’t automatically mean healthier. “Many gluten-free products are packed with sugar and unhealthy fats to compensate for flavour,” Prof Joseph said. Unless you have a gluten intolerance or celiac disease, there’s no proven benefit to cutting out gluten.
Eating “low-fat” products
The low-fat craze of the 1990s persists, but it may be doing more harm than good. “Fat-free products often replace fat with sugar and other additives, which can lead to weight gain,” explains Prof Joseph. Opt for whole, minimally processed foods and healthy fats like those found in avocados, nuts, and olive oil.
Focusing only on calorie counts
Calories are important, but they’re not the whole story. “A 100-calorie pack of cookies doesn’t have the same nutritional value as 100 calories of almonds,” says Prof Joseph. “Prioritise nutrient-dense foods that keep you full and provide sustained energy.”