If you’re struggling to lose weight, the key could be in your mind. That’s according to one expert, who said that understanding “the connection between neuroscience and nutrition” was the key.
Maria AbiHanna, from Food Label Maker, said factors such as emotional triggers, meal timing and self-monitoring all affect success. She said the most common mistake people made was skipping meals.
She said: “This disrupts the brain’s natural signals, making it harder to distinguish between true hunger and cravings. Research shows it takes about three to four weeks of consistent meal timing for your brain to develop healthier eating patterns, making nutritious choices feel more natural.”
Second, attempting extremely low-calorie diets “often backfires”, causing muscle loss and metabolic slowdown. This stands as another common mistake in weight loss journeys. Maria said research proved that people who make gradual lifestyle changes were three times more likely to maintain their results than those who try extreme dieting. She said the key “lies in building habits that work with your body’s natural rhythms”.
Third, she said that, without preparation, people often resorted to impulsive, unhealthy choices: “When we’re rushed or tired, we typically reach for whatever’s easiest. But with simple preparation, the healthiest choice becomes the easiest.”
Small steps like pre-washing fruits or preparing grains in advance support better decisions, she said. Fourth, Maria said even healthy foods required portion awareness.
Not tracking portions is among the most common weight loss mistakes. While nutritious options like nuts, avocados and olive oil offer significant benefits, they remain calorie-dense and can lead to unintended weight gain. Simple tracking tools help achieve appropriate portion sizes for your body’s needs.
Fifth, Maria said protein played a crucial role in successful weight loss. Many people make the common mistake of overlooking this vital nutrient, she explained. It regulates important satiety hormones like ghrelin and leptin, helping control hunger naturally. Maria said research showed diets with 20–30% protein intake helped preserve muscle mass and maintain healthy metabolism rates.
Finally, Maria explained that stress activates cortisol, triggering cravings for sugary, fatty, and processed foods. Failing to recognise these emotional triggers is a frequently observed mistake in weight loss attempts. Breaking this pattern starts with recognising these emotional responses. Simple practices like deep breathing before meals or mindful eating can help reconnect with true hunger signals.
Maria concluded: “Understanding how your brain works reveals how small daily changes create lasting effects in weight management. By recognising how stress and hunger signals influence behaviour, you can develop habits – like regular meals or enjoyable exercise – that naturally become part of your lifestyle. These mindful adjustments create the foundation for long-term physical health and mental wellbeing, moving beyond quick fixes.”