Four mistakes when trying to lose weight explain why you're getting heavier

Even stepping on the scales can be bad for weight loss

Experts have revealed the most common blunders people make when attempting to shed pounds, which can result in everything from weight gain to injury. Specialists at Goal Plans by MuscleFood.com have pinpointed some of the most frequent weight-loss pitfalls.

One of the most prevalent errors people make when trying to lose weight is skipping meals. A spokesperson explained: "People who want to decrease their daily calorie intake sometimes resort to skipping meals."

"However, because this can lead to extreme hunger, people tend to overeat during their next meal and have more snacks throughout the day. Skipping meals also slows down metabolism."

Over-exercising can rapidly lead to burnout and injury. They added: "Although exercising is an important part of a fitness journey, going too far with it can do more harm than good. Overtraining spikes cortisol levels, making you feel more stressed and making it harder for your body to burn off fat."

The spokesperson advised: "Don't get discouraged if you've been working out and eating healthy but it doesn't show on the scales. There are several reasons for weight fluctuations, such as water retention, muscle gain and the weight of undigested food. Taking your measurements and progress pictures are better ways to check for fat loss."

The rise of social media has seen a surge in the popularity of crash diets, despite evidence suggesting they are both unsustainable and unhealthy. Experts warn: "]Crash diets can help you lose weight quickly, but they can also slow down your metabolism. If you eat too few calories, your body adapts by storing them for longer and burning them at a slower rate. Once the diet is over, you will very likely regain the weight."

In addition to cardio, which is often linked with weight loss, experts recommend incorporating weight lifting into your fitness regime. They explain: "Although cardio may burn more calories per session, weightlifting is great for weight loss because it helps increase the amount of calories burned at rest. This means that you can burn calories even after working out as your body recovers and repairs muscle tissue."