The 3 Biggest Mistakes People Make When Starting a New Health or Fitness Routine

The 3 Biggest Mistakes New Clients Make

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As a dietitian and strength coach, I’ve worked with tons of people over the years who are ready to make positive changes to their diet, training, habits, or overall lifestyle. It’s exciting to support people through these changes and help them find what works best for them.

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However, part of my job is also talking people through the challenges and hurdles that inevitably happen. Throughout my coaching career, here are the top three mistakes I see folks make when starting a new health or fitness routine:

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1. Time

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You’ve made the decision to improve your nutrition, exercise, and habits. You’re excited to start. And you want to see results NOW. I get it. You’re tired of being where you’re at, that’s why you’re finally making changes!

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Please remember, change takes time. Change is a process, not an event. It will be slower than you expect and slower than you want. That doesn’t mean it’s not worth it. Be patient! The slow and sustainable approach is almost always better than the crash diet and quick fixes.

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If you’ve ever been a client of mine you’ve probably heard me say, “bodies be weird” because they are! You’ll have a fantastic week of training, nail your macros, and the scale doesn’t move… what the?! Things aren’t immediate. The work you’re doing now may not show up for a couple weeks… it is still worthy work!

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Mentally prepare for delayed gratification and a slow and steady approach. Think in terms of months and YEARS vs. days and weeks.

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2. Expecting Perfection

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You decided you’re making changes and you’re ready to do things differently – that’s great! But expecting yourself to nail your new habits perfectly every day will only lead to disappointment, frustration, and wanting to quit.

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Life happens and it happens when we least expect it… expect for curveballs to pop up. Expect workouts to be missed or cut short. Expect your diet to have “less than great” days.

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Use these days or moments as learning opportunities for what you can do better next time. When you feel like you’ve “fallen off the wagon” remember that the wagon is right next to you. All it takes is one little shift and you’re back on it. The wagon did not leave you behind.

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You’re in this for the long haul – don’t let a few tough moments hold you back from the person you want to be. Perfection isn’t necessary for progress.

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3. Being Overly Restrictive

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Many people equate having a healthy diet with cutting out all of their favorite foods. It doesn’t have to be that way.

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While most of your diet should consist of lean proteins, fruits, veggies, fibrous carbohydrates, and heart-healthy fats, learning how to incorporate your favorite foods and treats into your life is important for making this dietary pattern work long-term.

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Unless you plan on never going out to eat, attending a celebration, or enjoying life again, you should probably learn how to find moderation with fun foods.

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Now there are times when you may need to be more restrictive than other times. If you have a goal of fat loss, for example, you may have to say no to more treats or choose smaller portions than you normally would. These are short-term sacrifices for the long-term goal.

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However, if you are needing to be super restrictive to maintain your physique or weight, maybe that isn’t the right physique or weight for you. Finding a spot where you can both feel good physically AND eat in a way that feels good mentally is essential.

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All foods can fit into a healthy lifestyle.

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Setting the Right Expectations

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Starting a new routine or lifestyle change can be challenging (leaving your comfort zone is uncomfortable… duh!) but having your expectations in the right place can make things feel a lot smoother.

Most frustration stems from unmet expectations; if you’re frustrated by “lack of progress” you can either change your expectations or change your process (different situations require different approaches!).

You might need to adjust your expectations (“it’s ok that this is taking longer than I thought it would”) or you can change your process (“I need to start honestly tracking my food intake seven days per week”).

Remember, you want to feel good for the rest of your life. There is no due date. Keep showing up in the capacity you can that day or season of life, and the progress will come.

If you feel like you want guidance, support, or accountability during this lifestyle change, 1:1 coaching is SO helpful. A coach is an objective, supportive, experienced person who is just as excited about your wins as you are.

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Want to learn how working with an LVLTN coach can help you reach your goals—and stay there? Start with a free LVLTN Blueprint Session.
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It’s your personalized roadmap to clarity, consistency, and real results. You just need to fill out a quick application, then our team will review it and reach out with a link to schedule your session within 24 hours. Get started by clicking here!