I need to be speedy today. I took 6 hours instead of 3 to finish an online test yesterday and I need to get to pick up my fiancé from the airport soon. I’ve set a timer for 30 minutes. Here we go.

Most (> 80%) of my online fat loss clients succeed. But of those that fail, I see common traits. These habits make it nearly impossible to get results.

If you’d like to optimize your odds of success, learn from their mistakes and do the opposite!

My least successful clients…

1. Prioritize work over health

I’ve worked with CEOS, ER docs, lawyers, and entrepreneurs that have built million dollar companies. They love work and they’re good at it. That’s why they’re successful. They hate working out and eating healthy. That’s why they’re out of shape.

Those that fail do not schedule their workouts into their calendar or plan ahead with their meals. They put work first every hour of every day of every year. They’ve sacrificed their health for professional success, and they’re okay with that.

2. Travel a ton

Whether for business or leisure, travel makes it tough to stay on track. Staying in shape is tough enough when you’re home. The stress, unpredictable gym set up, and limited food choices that come with travel are too much to mange for most.

Those that fail do not plan ahead. They don’t do modified workouts or bodyweight workouts in their hotel room. They don’t pack healthy snacks for the airport. Last and worst of all, they use travel as an excuse.

3. Refuse to sleep

Sleep is absolutely essential no matter your goal. Poor sleep interferes with fat loss, muscle gain, brain health, heart health, emotional regulation, and hormone production.

Those that fail are convinced they are fine getting 4 or 5 hours of sleep. They argue with me and hundreds of studies that say otherwise. They are like a drunk driver who tells you he’s fine to drive but every objective person around him knows he’s not.

4. Don’t eat enough protein

Everyone thinks they eat enough protein. 90% of people don’t even come close. They think because they eat 2 eggs for breakfast, a turkey sandwich for lunch, and chicken for dinner they’re getting enough. To get the ideal amount (around 1 gram of protein per pound of body weight), most people need to double their intake.

Those that fail can’t understand why they’re starving all the time and not gaining strength. They explain that they can’t eat so much protein, it’s “literally impossible.”

5. Don’t eat enough in general

Every once in a while I work with someone that needs to eat more calories and gain weight. It may shock you to know that people like this do exist.

Those that fail consistently under eat by 500-1000 calories/day. They’re too stressed, not hungry, or don’t care enough to make food a priority. Despite working out 3-5x/week they don’t gain muscle or strength. You need to eat enough calories and protein to grow muscle. You can’t make it out of thin air.

6. Lack support

If your partner, family, or roommates aren’t on board, it’s tough to have success. Temptation and unhealthy food is abundant. Advice and accountability is lacking.

Those that fail consistently allow their environment to define them. They don’t seek outside support from a friend or their coach (me). Especially if they’re not careful, they succumb to the old adage “you’re the average of the 5 people you spend the most time with.”

7. Drink too much alcohol

Alcohol is poison. It’s easy to forget this because it’s so normalized. For fat loss clients, it’s a progress wrecker.

Those that fail stay consistent with their diet during the week. But they consume an additional 500-1,000 calories on Friday, Saturday, and Sunday. Their calorie intake for the week breaks even and they never lose weight.

8. Can’t accept that restaurant food is 25-50% higher in calories

The reason restaurant food tastes so good is because it’s prepared with added oil/other fats. It’s a safe bet to assume that when you eat out, the food has at least 1/4 to 1/2 more calories than the same meal you would prepare at home. Sometimes it’s double.

Those that fail get takeout or go to restaurants more than three times a week and don’t account for the additional calories. There is nothing inherently wrong with eating out. But it makes it harder to control calories.

9. Don’t move at all

This one is insidious. I’ve had plenty of clients that actually stick to their diet, do their workouts consistently, and are trying their absolute hardest to lose weight. Their downfall is they’re chained to their desk for 10 hours a day.

Those that fail consistently get 4k steps or less/day. They underestimate how much their body adapts by reducing activity (as a result of subconscious changes) when they cut calories. They are too busy to go for a few 5-10 minute walks throughout the day.

10. Aren’t coachable

Why hire a coach if you aren’t going to listen to him/her? I don’t know, but plenty of people do.

Those that fail don’t even try to follow my plan. They argue every step of the way. They say, “I’d prefer to do it this way” and I want to say “You’ve been doing it that way for 20 years and look where it’s gotten you.” I don’t use those exact words.

Talk to you next week,

John

P.S. It took me 6 hours and 10 attempts to pass this 60 question test, but I finally did it.

3 Steps You Can Take

1. Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
   
   

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3. 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.