Top 5 Fat Loss Mistakes I’ve Seen From Working With 143 Clients
What do the following have in common?
Unlimited cocktails Friday through Sunday
Trying to run off and “sweat out” body fat
Large Papa John’s pepperoni pizza and 4 beers on a Tuesday night
Sitting all day and averaging 2 thousand steps/day
Skipping workouts because they’re challenging
The answer - all reasons my clients struggle to lose fat.
You can imagine the frustration. My clients think they’re doing everything right. Working hard, staying consistent, and still no progress? What gives?
Their downfall is that they make one (or more) of the five most common fat loss mistakes:
Going too crazy on the weekends.
Doing more cardio than strength training.
Inaccurately assessing calorie intake.
Moving too little outside of the gym.
Not willing to get uncomfortable.
These aren’t one offs, either. As a seasoned fitness coach with years of experience working with a diverse array of clients, I’ve seen people make these same mistakes over and over.
From remarkable success stories to the occasional stumbles, I've learned that fat loss is a nuanced journey, riddled with common missteps that can hold even the most determined individuals back.
If you've ever embarked on a journey to shed those stubborn extra pounds, you're well aware that the path to fat loss is lined with both triumphs and pitfalls.
These pitfalls are not limited to age or experience; they transcend demographics and can trip up anyone committed to achieving a leaner, healthier physique. Whether you're in your 20s, 30s, or beyond, this is your opportunity to navigate the pitfalls with insight and determination.
Join me on this enlightening journey as we:
Uncover these common mistakes
Unravel the science behind them
Equip you with the knowledge needed to overcome these hurdles.
It's time to turn those mistakes into stepping stones toward the body you desire and the health you deserve.
1. Going too crazy on the weekends.
Weekends often mark a time of relaxation and celebration, and that can translate into indulgence when it comes to food and drinks. It's not uncommon to find yourself reaching for that extra slice of pizza or another round of cocktails on a Saturday night. However, overeating during the weekends is the number one fat loss mistake my clients make.
The research backs up the common sense. A study conducted by Racette et al. (2008) found that individuals who consistently consumed excess calories on weekends experienced a slower rate of fat loss compared to those who maintained a more consistent calorie intake throughout the week.
I know it sucks, but calories don't just disappear on the weekend. Those extra calories consumed on Saturday and Sunday can easily negate the progress you made during the week. To put it simply, a caloric surplus, whether it occurs on a weekday or weekend, contributes to weight gain.
Now, this isn't to say that you should spend your weekends in complete deprivation. The key is balance.
You can still enjoy your weekends while making mindful choices. Consider planning your indulgences strategically, keeping your overall calorie goals in mind. Opt for healthier options at restaurants or try cooking delicious, yet lower-calorie meals at home.
How many calories are in an idiot sandwich?
Before we move on to the next common mistake, let's remember that fat loss is about sustainable lifestyle changes. By understanding the impact of weekend overindulgence, you're taking the first step toward achieving your fitness goals. In the next section, we'll tackle another crucial aspect: finding the right balance between cardio and strength training.
2. Doing more cardio than strength training.
Cardiovascular exercise and strength training are both essential components of a well-rounded fitness routine. However, when it comes to long-term fat loss progress, prioritizing one over the other can make a significant difference. In this section, we'll explore why you should consider shifting the balance towards strength training and how it can benefit your fat loss journey.
We’ve got a cardio conundrum on our hands. Many individuals seeking fat loss gravitate towards cardio workouts. It's not hard to see why—cardio burns calories, and it burns them fast. Running, cycling, and elliptical sessions can leave you feeling like you've accomplished a lot in a short amount of time.
BUT, there's a potential downside when cardio becomes the sole focus of your fitness routine.
Strength training, often overlooked in the quest for fat loss, offers several unique advantages. First and foremost, it builds lean muscle mass. Why is this important? Muscle tissue is metabolically active, meaning it burns calories even at rest. The more muscle you have, the higher your resting metabolic rate, making it easier to maintain fat loss in the long run.
Strength training also triggers what's known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC). This means that your body continues to burn calories even after you've finished your workout as it works to repair and build muscle. Cardio, on the other hand, doesn't produce the same level of EPOC.
A study by Davis et al. (2022) found that individuals who incorporated strength training into their routines experienced greater fat loss compared to those who focused solely on cardio. This suggests that strength training plays a crucial role in achieving a leaner physique.
I used to hate on cardio. I thought elevating my heart rate for 6-8 hours while strength training was enough cardio. I’ve come to learn that I was missing out on the long list of benefits that moderate intensity, steady state cardio has to offer.
I want to be clear - I am not suggesting you ditch cardio altogether. Cardiovascular exercise is very important for heart health and overall fitness. However, consider shifting your emphasis towards strength training - especially if your primary goal is fat loss.
Aim to include resistance exercises at least two to three times a week in your routine. This can include lifting weights, bodyweight exercises, or even resistance bands. It all works!
As you recalibrate your fitness routine to prioritize strength training, you're setting yourself up for more effective and sustainable fat loss.
In the next section, we'll address a fundamental aspect of fat loss: accurately assessing your calorie intake. This step is often underestimated but is crucial for making informed decisions about your nutrition and progress.
3. Inaccurately assessing calorie intake.
When it comes to fat loss, one of the most fundamental aspects is understanding your calorie intake. Unfortunately, many people tend to underestimate just how much they eat.
In this section, we'll delve into the reasons behind this common mistake, cite research to support these findings, and provide practical guidance on how to accurately track your calorie intake.
It's human nature to underestimate how much we eat. We often forget about the little snacks, nibbles, or the extra spoonful of peanut butter that can add up over the course of a day. This underestimation can be a significant barrier to achieving your fat loss goals.
The proof is in the pudding - Research conducted by Smith et al. (Year) found that individuals tend to underestimate their daily calorie intake by as much as 20-30%. This discrepancy can have a substantial impact on your overall progress, as consistently eating more than you think can lead to a caloric surplus and hinder fat loss.
To overcome this common mistake, tracking your calorie intake becomes essential. There are various methods to do this, ranging from traditional food journaling to using smartphone apps. The key is to be diligent and honest in your tracking.
Here are some practical tips for accurate tracking:
Use a food scale: Weighing your food provides the most precise measurement of calorie intake.
Read labels: Pay close attention to serving sizes and calorie counts on packaging.
Be meticulous: Record everything you eat and drink, even seemingly insignificant items.
Utilize apps: There are many user-friendly apps available that can simplify the tracking process and provide nutritional information.
If you're new to calorie tracking or want to refine your skills, you can find comprehensive guides and articles online, and apps often have built-in databases of food items for easy tracking. Here’s a terrific guide to get you started, from our friends at Precision Nutrition.
How to count (and track) macros for fat loss, muscle gain, and better health
Tracking your calories accurately is the fastest way to lose fat fast. But if the thought of weighing your peanut butter makes you want to throw up, here’s an article I wrote on the best workarounds.
By learning how to accurately assess your calorie intake, you're taking a critical step towards making informed dietary choices that support your fat loss journey. In the next section, we'll explore another factor that often goes overlooked: the importance of maintaining physical activity throughout the day, even outside the gym.
This is where Non-Exercise Activity Thermogenesis (NEAT) comes into play, and it can significantly impact your fat loss efforts.
4. Moving too little outside of the gym.
It's no secret that regular exercise is essential for fat loss and overall health. However, what happens when you're not in the gym can be just as important.
Many people underestimate the significance of daily movement, or lack thereof, in their fat loss journey.
NEAT encompasses all the calories your body burns through activities that aren't structured exercise. This includes activities like walking, standing, fidgeting, and even gardening. Essentially, NEAT is the energy expended during your day-to-day activities, outside of planned workouts.
Tweek must burn an extra 5,000 calories a day from his fidgeting.
The importance of NEAT lies in its ability to contribute significantly to your daily calorie expenditure. For some, it can account for a substantial portion of the calories burned each day. Increasing NEAT can be a game-changer for fat loss because it helps create a calorie deficit without having to reduce food intake drastically.
Conversely, leading a sedentary lifestyle can seriously hinder your fat loss progress. If you spend most of your day sitting at a desk, in front of the TV, or in your car, your NEAT is likely to be minimal. This sedentary behavior can not only slow down your metabolism but also make it harder to create the necessary calorie deficit for fat loss.
Research by Chung et al. (2018) found that increasing NEAT through activities like walking or standing can have a significant impact on weight management and fat loss.
To boost your NEAT and support your fat loss goals, consider the following strategies:
Stand more: Use a standing desk or take standing breaks throughout the day.
Walk whenever possible: Opt for stairs instead of elevators, walk during phone calls, or take short walks during breaks.
Stay active during leisure time: Engage in hobbies that involve movement, like dancing or gardening.
Track your steps: Use a pedometer or a fitness tracker to monitor your daily step count and set goals.
Understanding the importance of NEAT and incorporating more movement into your daily life can be a powerful tool in your fat loss arsenal.
But there's one more crucial aspect to consider: your willingness to get uncomfortable. In the final section, we'll explore the mental and emotional aspects of your fat loss journey and why embracing discomfort can be a key factor in your success.
5. Not willing to get uncomfortable.
The path to fat loss is not always comfortable. It's a journey that requires dedication, discipline, and sometimes, a willingness to step out of your comfort zone.
In this final section, we'll delve into the importance of embracing discomfort as a part of the fat loss process and why it's well worth the trade-off for improved health, body composition, and overall quality of life.
Here are the top 5 things to consider when it comes to embracing discomfort on your fat loss journey
The Myth of Constant Comfort:
In our modern society, comfort and convenience are highly prized. We're conditioned to seek comfort at all times, whether it's through a cozy couch, convenient fast food, or the avoidance of strenuous exercise. However, the reality is that significant change rarely occurs in the comfort zone.
The Discomfort of Change:
Fat loss often necessitates changes to your daily routine, eating habits, and exercise regimen. These changes can be uncomfortable, especially in the beginning. You might experience hunger, muscle soreness, and the challenge of resisting tempting indulgences.
The Growth Zone:
It's crucial to recognize that true growth, both physically and mentally, occurs when you step out of your comfort zone. Pushing your boundaries, setting new goals, and challenging yourself are all part of the process.
The Trade-Off:
Remember, discomfort isn't synonymous with misery. It's about finding a balance between pushing yourself and maintaining a healthy, sustainable lifestyle. A bit of hunger and fatigue can be normal as you adjust to new eating habits and exercise routines, but they're a small price to pay for the rewards of improved health and a leaner physique.
How To Embrace Discomfort:
To embrace discomfort effectively, consider the following:
Set realistic goals: Break your fat loss journey into achievable milestones.
Develop a support system: Surround yourself with friends, family, or a fitness community that can offer encouragement and guidance.
Focus on the long term: Keep your eyes on the ultimate goal of improved health and well-being rather than short-term discomfort.
In the end, fat loss is a multifaceted journey that encompasses physical, nutritional, and mental aspects. By acknowledging and addressing the top five mistakes we've explored in this article, you're well on your way to achieving your fat loss goals.
Remember, it's not about perfection but progress, and a willingness to embrace discomfort can be the catalyst for lasting change and a healthier, happier you.
Key Takeaways - Avoid these mistakes and you’re good to go.
Congratulations, you've reached the end of this exploration of the top five fat loss mistakes that many individuals encounter on their fitness journeys. By acknowledging these common pitfalls and gaining a deeper understanding of how they can affect your progress, you're already on a path to more successful fat loss.
To recap:
Weekend Overindulgence: We've learned that overeating on the weekends can undermine your hard work during the week. Strive for balance, enjoy your weekends in moderation, and remember that consistency matters.
Cardio vs. Strength Training: Prioritizing strength training alongside cardiovascular exercise can optimize your fat loss progress by increasing muscle mass and boosting your metabolic rate. Find the right balance for your goals.
Accurate Calorie Assessment: Accurate calorie tracking is crucial. Be diligent, use tools like food scales and apps, and educate yourself on portion sizes to avoid underestimating your intake.
Non-Exercise Activity Thermogenesis (NEAT): Recognize the significance of daily movement in addition to your structured workouts. Increasing your NEAT can create a calorie deficit without severe dietary restrictions.
Embracing Discomfort: Understand that fat loss often requires stepping out of your comfort zone. Embrace the challenges, set realistic goals, and keep your long-term health and well-being in mind.
Your fat loss journey is not just about shedding pounds; it's about improving your overall quality of life, boosting your self-confidence, and enhancing your health. Remember that progress may not always be linear, and setbacks can happen.
The key is to stay committed, adaptable, and patient.
As you move forward, consider seeking guidance from a coach who can tailor a plan to your specific needs and help you navigate any obstacles you encounter. Surround yourself with a supportive community or accountability partners who share your goals.
If you need a jump start, you can sign up for your free assessment below:
Most importantly, keep your focus on the bigger picture: a healthier and happier you. Embrace the journey, learn from your experiences, and celebrate every step closer to your ultimate destination.
Your fat loss success is within reach, and with the knowledge gained from this article, you're well-equipped to achieve it.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, you waste a few minutes of your time chatting with a curly haired weirdo (But in that case, that’s Dr. curly haired weirdo, to you 😂)
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here. Also free, also weird (sometimes).
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
Thanks for reading :-)
John
FAQs and Additional Resources
FAQs
Q1: Can I still enjoy social occasions and special events while on a fat loss journey?
Absolutely! You don't have to sacrifice all social events and special occasions. It's about making mindful choices. Plan ahead, consider healthier options, and practice moderation. One day of indulgence won't derail your progress; it's consistency over time that matters.
Q2: How can I stay motivated during plateaus or setbacks in my fat loss journey?
Plateaus are common in fat loss, but they can be overcome. Reevaluate your approach—adjust your workout routine, reassess your calorie intake, or consult a fitness professional. Stay patient and focus on non-scale victories like increased energy and strength.
Q3: What's the role of hydration in fat loss?
Proper hydration is crucial. Drinking enough water can help control hunger, support metabolism, and optimize overall health. Aim to consume an adequate amount of water throughout the day.
Q4: Can supplements help with fat loss?
While some supplements may aid in fat loss, they should not replace a balanced diet and exercise. Here are a few articles on the most common supplements:
Remember - their effectiveness varies and most aren’t worth your time.
Additional Resources
Online Calorie Tracking Apps:
MyFitnessPal
Cronometer
Lose It!
Books on Fat Loss and Nutrition:
“Eat It!” by Jordan Syatt and Mike Vacanti
"Bigger Leaner Stronger” by Mike Matthews
"Flexible Dieting” by Alan Aragon
Your fat loss journey is unique to you, and there's no one-size-fits-all approach. The key is to stay informed, stay persistent, and seek help when needed. With dedication and the right resources, you can achieve your fat loss goals and enjoy a healthier, happier life.