Are you stuck in the same frustrating cycle of losing and regaining weight? If you feel like you're working hard but not seeing results, you’re not alone. I’ve been there too—constantly trying to lose the same 10 pounds, only to gain them back again. But after years of trial and error, I realized there were three major mistakes keeping me stuck.
And if you’re struggling to see fat loss results, there’s a good chance these are holding you back too.
Why You're Not Losing Fat: The 3 Biggest Fat Loss Mistakes.
Fat Loss Mistake #1: Thinking You’re Either “On Track” or “Off Track”
If you’ve ever said, “I’ll start over on Monday,” this one's for you.
One of the biggest fat loss mistakes is falling into all-or-nothing thinking—believing that you're either 100% perfect with your diet and workouts or completely off track. It might feel like a good way to stay disciplined, but in reality, this mindset leads to cycles of restriction and overeating.
Our brains love black-and-white thinking because it simplifies decision-making. But when it comes to weight loss, this is one of the biggest predictors of weight regain. Life doesn’t allow for perfection, and the key to sustainable fat loss is learning to navigate real life without constantly stopping and restarting.
Fat Loss Mistake #2: Trying to Control Fat Loss Through Exercise
You cannot out-train a bad diet.
Many people believe that if they just work out harder or longer, they’ll lose weight faster. But calories burned from exercise only account for about 5-10% of your total daily energy expenditure. This means that even if you’re crushing it at the gym, it won’t make up for an inconsistent approach to nutrition.
Exercise is amazing for strength, mental health, and overall well-being—but it’s not the most effective tool for fat loss. Nutrition plays a much bigger role in achieving body composition changes.
Fat Loss Mistake #3: Using Your Weekends as a “Treat” for Being Good All Week
Does this sound familiar? You eat “clean” Monday through Friday, then treat yourself on the weekend with extra snacks, drinks, or takeout as a reward.
The problem? The weekend is 43% of your week. If you’re only consistent with your nutrition from Monday to Friday, but then over consume on Saturday and Sunday, you’re likely erasing your progress.
Final Thoughts: How to Stop Making These Fat Loss Mistakes
If you’re struggling with fat loss, take a moment to reflect—are any of these mistakes keeping you stuck? Are you trapped in all-or-nothing thinking, relying too much on exercise for weight loss, or overdoing it on the weekends?
Breaking free from these patterns takes time, but small shifts in your mindset and habits can lead to long-term results.
If you want help getting OUT of these patterns join my FREE Fat Loss Forever Challenge that's taking place March 18th-20th 2025.
Over 3 days you'll:
✔️Discover WHY healthy eating isn't working anymore
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✔️Uncover why you keep self-sabotaging—and how to break the cycle for good
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