5 Fat Loss Mistakes That Most People Miss

(Photo Credit: muscleandstrength.com)

 

There are a lot of ways to screw up a fat loss plan.

You already know most of them…

 

• Trying to lose body fat before it’s something you actually value
• Not building a foundation of healthy habits
• Not exercising
• Not staying consistent
• Snacking too much
• Not eating enough protein

 

…But, there are probably a few you don’t know about.

And, it’s these often-missed – yet highly impactful – fat loss mistakes that can prevent you from reaching your fat loss goals.

I’ve listed five of the most common ones down below.

 

Mistake #1 – Rewarding Yourself with Food

Some people do this subconsciously (training increases their appetite so they eat more).

Others think working out gives them an excuse to eat anything and everything their heart desires (“I worked out today so I can have some donuts”).

Unfortunately, rewarding yourself with the food is one of the quickest ways to hinder your fat loss results, and that’s because of the energy equation.

In essence, the energy equation states that in order to gain weight, you have to be in a caloric surplus (taking in more energy than you’re burning on a daily basis), and in order to lose weight, you have to be in a caloric deficit (burning more energy than you’re taking in on a daily basis).

If every time you train, you reward yourself with three Krispy Kreme donuts or a pint of ice cream – which has as many, if not more, calories than you burned during your workout – you’re going to wipe out your deficit.

And if you wipe out your deficit, you’re not going to make any progress.

 

What You Should Do Instead –

Instead of rewarding yourself with food, try to keep your food intake the same – or at least, keep it where it needs to be to reach your fat loss goals – despite the increase in activity (and appetite).

This is extremely challenging.

But, it’s the people who master this skill – among others – that end up getting the best results.

 

Mistake #2 – Not Surrounding Yourself With Like-Minded People

“You’re a product of the people you hang around.”

My dad told me that when I was young.

And, although I didn’t understand what he meant at the time, I’ve learned – as I’ve gotten older – that he was absolutely correct.

If you hang around people who are negative, you have a greater chance of becoming negative.

If you hang around people who do drugs, you have a greater chance of doing drugs.

And if you hang around people who are out-of-shape and don’t give a flying crap about fat loss, you have a higher chance of becoming out-of-shape and not giving a flying crap about fat loss.

You may be strong-willed, committed, and have the motivation of an Olympian.

But, if you let it, your environment – and the people you hang around – can tear you down in the long run.

 

What You Should Do Instead –

Instead of surrounding yourself with people who don’t support your goals, surround yourself with people who do.

Find someone else who is trying to lose body fat.

Learn from them.

Motivate them.

Hold them accountable.

In return, they’ll do the same for you.

I can’t tell you how beneficial this is.

 

Mistake #3 – Going Out to Eat

Going out to eat WILL NOT inherently stop you from losing body fat.

But, it can certainly make it harder.

And that’s because:

 

1. A lot of people don’t know what to order at a restaurant – or aren’t prepared when they get to a restaurant – so they end up ordering calorie loaded “junk.”

2. You have no control over how your meal is prepared (the cook could put two sticks of butter in your meal, which dramatically increases the total number of calories, and you wouldn’t have a clue).

 

Again, there’s nothing inherently wrong with going out to eat.

It’s just easier to over-consume calories when you do.

And, if you’re over-consuming calories, you’re probably not in a deficit.

No deficit = no fat loss.

 

What You Should Do Instead:

If you can, eat at home the majority of the time (at least while you’re dieting).

If you can’t eat at home – or you really enjoy going out to eat like I do – then implement one, or more, of the following strategies:

 

1. Eat fewer calories throughout the day in preparation for the extra calories you’ll be consuming at the restaurant.

2. Choose a meal that’s centered on lean meat and veggies (i.e. skip the burger and fries unless you know you have the calories to fit it in).

3. Ask for condiments on the side.

4. Look at the menu in advance (i.e. earlier in the day) and figure out what you you’re going to have (and then plan the rest of your day’s food intake around it).

5. Take half of your meal home (this is a lot easier if you box half of your meal up front).

 

Mistake #4 – Leaving “Junk” Food in the House

“Out of sight, out of mind.”

My mom told me that (I’m starting to realize my parents are some really intelligent people).

No matter how much willpower you think you have – and trust me, you don’t have as much as you think (nor is it unlimited) – there’s only so many times you can walk past a plate of cookies or a bag of Cool Ranch Doritos before you crack.

Crack too many times, and guess what?

You’re no longer being consistent.

The less consistent you are, the less chance you have of losing body fat.

 

What You Should Do Instead –

Instead of leaving a bunch of “junk” food in house, get rid of it (or at least, get rid of the stuff that tempts you).

Again, if it’s not there, you won’t think about it.

And the less you think about food – especially “junk” food that’s just empty calories and extremely easy to overeat – the better off you’ll be.

 

Mistake #5 – Watching the Food Network or Food Channel

Lastly, watching the food network or food channel is a horrible idea while dieting.

Simply because it’ll elevate your hunger by about 15,000%.

You’re already gonna be hungry while dieting (it’s just part of the process).

No need to make it worse by watching professional chefs make gourmet food.

 

What You Should Do Instead:

If you can, stay away from the food channel (at least until you’ve finished your diet).

Trust me – no good can come from watching it.