The most common mistakes when changing lifestyle and how to avoid them

Changing your lifestyle is a big decision – whether it’s losing weight, eating healthier, exercising more or taking better care of yourself. Many people jump into it with enthusiasm and determination, but after a few weeks, they get tired, frustrated or fall back into old habits. Why? Because we make mistakes that cost us motivation, energy and results.

In this article, we'll show you the most common mistakes when changing your lifestyle and, most importantly, how to avoid them. And if you've ever "given up" after a few days or weeks, you're not alone. The good news is that with a better strategy, it can be much easier.

1. We want everything now

One of the most common mistakes is having high expectations. We want quick results – ideally, to see weight loss in the first week, feel full of energy, and still be able to do everything we planned.

Why is this a problem?

Both the body and the mind need time. Changing your lifestyle is not a sprint, it’s a marathon. If we try to change everything at once – diet, exercise, sleep, drinking – we can quickly become overwhelmed. And when the results don’t come as quickly as we hoped, motivation wanes.

How to prevent this?

• Start gradually. For example, focus on a regular diet first, then add exercise.

• Set realistic goals – instead of “I will lose 10 kilos in a month”, set a goal of “I will eat a balanced diet and exercise 3 times a week”.

• Watch for unmeasurable results – better sleep, less fatigue, stable energy throughout the day.

2. Too strict rules

Another common mistake is to set a very strict regimen. No sweets, no pastries, exercise every day... It sounds determined, but few people can maintain it in the long term.

Why is this a problem?

When a regimen is too strict, we tend to break it – and then feelings of guilt, failure, and often complete cessation of the effort set in. Extreme restriction can also lead to the yo-yo effect.

How to prevent this?

• Flexibility is key. Allow yourself to indulge every now and then – a little sweet treat, a glass of wine, or a day without exercise.

• Instead of bans, look for healthier alternatives – such as sweet fruit desserts or protein pancakes.

• Try to make your lifestyle sustainable in the long term , not just a temporary diet.

3. We underestimate the role of preparation

We think that if we have motivation, it will happen by itself. But motivation is not enough. If we don't have a plan in place, we can be surprised by hunger, fatigue or stress and reach for the first available option - often not the healthiest.

Why is this a problem?

Without planning, we can easily fall back into old habits. Whether it's about eating or exercising, without preparation, we often fail to achieve our goals.

How to prevent this?

• Plan your meals for the whole week – at least as a guide.

• Always have healthy foods prepared at home – fresh vegetables, proteins, healthy snacks.

• If you don't have the time or energy to cook, the best option is a boxed diet. It will elegantly solve the problem of food and its nutritional balance for you.

4. We forget about sufficient energy intake

A big mistake, especially for those who want to lose weight, is to eat too few calories. We limit portions, skip carbohydrates, eat almost nothing... and the body starts to protest.

Why is this a problem?

When we don't give our bodies enough energy, our metabolism slows down, we may feel tired, irritable, or crave sweets. And this often leads us to overeat later.

How to prevent this?

• The diet should be balanced and sufficient - proteins, carbohydrates and fats are important.

• Don't starve yourself. Even when losing weight, you should have enough food so that you don't suffer from an unbearable feeling of hunger.

• Listen to your body – hunger is not the enemy, but a signal that you need to refuel.

5. We compare ourselves to others

We see someone on Instagram who lost 10 kilos in a month, or a colleague who runs every day – and we start comparing ourselves. But everyone has a different body, different possibilities, a different start.

Why is this a problem?

Comparison leads to frustration. Instead of enjoying our own progress, we feel like we're not good enough. And that takes away the desire to continue.

How to prevent this?

• Focus on your own story – see what works for you.

• Notice small successes – for example, not reaching for sweets every night.

• Be inspired, but don't compare yourself. Everyone has a different path.

6. We don't take time to rest

In the heat of the new regime, we want to be active all the time. But both body and mind need regeneration.

Why is this a problem?

Overtraining, fatigue, and exhaustion lead to fatigue and decreased motivation. And we often take a “break” that can last for weeks.

How to prevent this?

• Allow yourself rest days – regeneration is just as important as exercise.

• Try active relaxation – walking, yoga, sauna.

• Get quality sleep - without it, the body cannot function properly, no matter how hard you try.

7. Lack of support from others

Lifestyle changes are more challenging when we do them alone. If your family cooks unhealthy food, your colleagues tempt you with sweets, and your friends wonder why you don't have a burger, it's really hard to stick with it.

Why is this a problem?

Without support, we feel isolated, which reduces motivation. We often compromise to “fit in.”

How to prevent this?

• Talk about your goals with the people around you – explain to them why you are doing it.

• Look for a supportive community – like online groups, a sports team, or someone who is on the same journey.

• Don't be afraid to say "no" - your health is more important than the momentary comfort of others.

8. We don't prepare for mental challenges

Changing your lifestyle doesn't just affect your physical body – food, exercise, sleep. Our psyche also plays a big part. And it's often forgotten. We often tell ourselves that "if I can hold on, it'll be fine" or that "I have to have a strong will". But willpower is not inexhaustible – and changing your lifestyle habits is largely a matter of your mind .

Why is this a problem?

When we don't feel good mentally, sooner or later it will affect our motivation, discipline and ability to stick to a new regimen. Stress, anxiety, exhaustion or old emotional patterns often lead us back to unhealthy habits – we reach for food as comfort, we skip exercise because we "don't feel like it", and we start blaming ourselves.

How to prevent this?

• Be empathetic to yourself. Learn to perceive what you really need – food often replaces rest, support, or emotional release.

• Track your emotions – for example, write down when you have the biggest cravings, how you feel during the day, and what helps you cope with stress other than through food.

• Consider seeking the support of a coach, therapist, or psychologist if you feel that deeper inner issues are holding you back. It's not a weakness—it's an investment in yourself.

Remember that lifestyle change is not just about what you eat, but also why you eat it , how you feel when you eat it, and what food replaces in you . The more you understand yourself, the easier it will be to build new habits that will actually last. After all, a healthy lifestyle starts in the head .

What if I've already given up?

That's totally fine. Every beginning is hard and no change is perfect. It's just always up and down. The important thing is to learn, not give up and keep going - even if it's a different path, even if it's slower.

If you're looking for an easier start , try Yes Boxes. We'll prepare meals tailored to your needs - balanced, delicious, professionally prepared. You don't have to count calories or stand at the stove for hours. Just open the box, eat, and focus on the next steps towards a healthier you.

Summary: How to avoid mistakes when changing your lifestyle?

✅ Start gradually
✅ Have realistic expectations
✅ Plan ahead
✅ Don't be afraid to indulge sometimes
✅ Don't compare yourself to others
✅ Pay attention to regeneration
✅ Find support

And most importantly – be kind to yourself. Lifestyle is not about perfection, it’s about balance. Every step counts – and you can take your first one today.

Want to start now? Order the program at yeskrabicky.cz and experience what a healthy life without stress and unpleasant regrets tastes like.