When people set out to lose body fat they have the best intentions, and think they’re doing the right things based on the information they currently have.
When someone doesn’t get results right away the general assumption is that they need to do more of what they’re already doing.
Many people think they because a little of something is good that even more is better. This logic is commonly applied to aspects of fat loss like caloric deficits, cardio and either fat or carb restriction.
The problem with the more is better approach to fat loss you can easily run yourself into the ground, and get worse results because of it.
Commonly folks end up feeling burned out with no energy, horrible workouts, disrupted sleep, lack of libido and a worse looking physique.
People end up confused because they’re doing everything they’ve been told to do for fat loss, but it isn’t working.
Before you give up on your fat loss goals and decide to start all over in a few weeks read today’s blog post to ensure you’re not making any of these mistakes
Any one of these errors alone could be putting a significant dent in your fat loss results, let alone if you’re making a few of them.
1.) Inadequate Protein Intake
Regardless of the fact that we’ve all heard this advice you’d be surprised at how many people still under consume protein without even realizing it.
There are a number of clients I’ve worked with who saw improvements in fat loss by just making sure to consume an adequate amount of protein each day.
Protein is not a magical macronutrient, but it helps to curb food cravings, and keeps people satiated for longer. Both of these are important factors when it comes to managing fat loss.
This extra protein along with appropriate strength training helps preserve lean muscle mass as you lose fat. The more muscle you have the more calories you’ll burn, while it’s not an earth shattering amount any little bit helps in the fat loss game!
When deciding how much protein you should be consuming a good guideline is 0.8-1 gram per pound of bodyweight for people who want to count macros. 1-2 palm sized portions of protein for the people who don’t want to use macros.
You will need to make adjustments to protein intake to meet your specific needs, but the above recommendations are a good starting place.
2.) Underestimating Portion Sizes
It’s a well know fact that we are all are notoriously bad at accurately tracking food intake. Most of the time we underestimate portion sizes or calories, maybe both.
These unintentional errors can be the difference between someone making steady progress or hitting a plateau they can’t seem to break.
If your fat loss has plateaued for a few weeks tracking for a few days is a good way to make sure you’re not exceeding your needs.
Feel free to use whatever form of tracking you’re comfortable with like a food journal or myfitness pal, but make sure to get an idea of how much you’re eating.
Tracking macros and calories by weight is far more accurate than using measuring spoons and cups as people have a tendency to overfill them.
As an example compare a tablespoon of peanut butter in a measuring spoon to a tablespoon of peanut butter on a food scale, believe me it’s depressing!
Make sure to keep in mind the leaner you get the more the smaller details matter. Consistently getting leaner becomes more difficult, and requires greater attention to detail including small tweaks to calories and periodic spikes in calories.
Track your food for a minimum of three days and see where your total calories and macronutrients are.
A good general starting place for most people would be bodyweight in pounds times 12 calories per pound of bodyweight. As an example a 165lb person x 12 cals/lb = 1,980 calories for fat loss.
If you’re not sure what adjustments to make get in contact with me by clicking HERE at the bottom of the blog and we can discuss the right steps for you to take.
3.) Eating Too Little Too Quickly
It’s no secret that everyone is looking for the fastest route to fat loss, and people are willing to do some pretty dramatic things if quicker fat loss is promised.
In the long run these unsustainable approaches never really work as well as advertised, and are always accompanied by a weight rebound when the person returns to eating normal again.
The unpopular truth is that fat loss takes time and patience with lots of small adjustments along the way to break through plateaus.
A common mistake that I see repeatedly is people under eating when they begin a diet, and then aggressively cutting too many calories before it’s necessary.
You may think this sounds counter intuitive, but the reality is when people eat too little too soon they don’t allow the room needed to make adjustments when plateaus happen in the future.
Focus on eating as much as you can while losing fat at a steady rate and realize fat loss is a long term goal if you want to keep your results.
You didn’t gain fat overnight, and the expectation to lose fat overnight will only lead to desperation and difficulty sticking to the game plan.
Do you have any fat loss or nutrition goals ? Are you looking for a coach to help guide you through the fat loss process in a sustainable way that fits your lifestyle ?
Fill out the form below to get on a Strategy Call with me to discover how to achieve your health or fat loss goals, and make them yours to keep this time around. I’ll be there every step of the way to support and keep you accountable.
Whether you decide to work with me or not I can guarantee you will leave this call with the action steps necessary to get you closer to your goals.