27 SURPRISING FAT LOSS MISTAKES YOU ARE PROBABLY DOING!

INTRODUCTION

In this article, you will discover surprising yet common fat loss mistakes. Of these, many are mainstream advice you hear everywhere and have probably been suggestions for you to lose fat!

Understand the logic behind every mistake, and apply that knowledge to your life. You will lose your excess fat with a smile on your face! 

PART 1: FAT LOSS MISTAKES RELATED TO YOUR NUTRITION

What And How You Eat Is The Most Impactful Parameter For Fat Loss. 

You will struggle to lose fat if you are not paying attention to the food you eat. Here are the worst fat loss mistakes related to your nutrition.  

Avoid These Mistakes At All Cost To Accomplish Your Goals.

FAT LOSS MISTAKE 1: RESTRICTING CALORIES

Fat Loss Is Governed By Hormones, Not By Calories! 

Of all fat loss mistakes, it is the most common and surprising one!

When you restrict your calories, you might lose fat in the first few weeks. But, you will find yourself stuck, starving, deficient in crucial nutrients, often tired, and unable to continue restricting calories. As a result, you fall back to your old familiar eating patterns.

You have just failed to lose fat! 

The truth is: 

Calories are a unit for measuring energy in the form of HEAT. It does not reflect, in any way, how our dynamic and complex biology works. Fat loss is governed by hormones, not by calories. Counting and restricting calories are taking your focus away from the “real” impactful actions you could take to lose fat.

Do Not Count Or Restrict Calories. Optimize Your Hormones!

FAT LOSS MISTAKE 2: EATING “LOW-FAT” PRODUCTS

Low-Fat Products Are Highly Processed To Become Such.

Another common fat loss mistake is buying and consuming “low-fat” products. It is a marketing strategy to trick consumers like you into buying them. Low-fat products will be your first choice if you do not understand how your body functions.

The reality is:

All highly processed foods, including low-fat products, are very unhealthy. They are making you fat!

3 Ways Low-Fat Products Are Making You Fat!

1. Creating or transforming food into a low-fat product requires high processing under extremely high temperatures. The latter will destroy most of the nutrients contained in the food. Without the essential nutrients, your body will preserve fat and make you hungry (all the time!). Are you still consuming food with no nutrients inside? That is sad!
2. Taking the fat away requires adding other things: a lot of unhealthy substances! Often, low-fat products contain loads of refined sugars. And guess what? Excess refined sugars will make you fat!
3. Toxins of all kinds are in low-fat products: stabilizers, preservatives, flavorings, etc. Altogether, they create inflammation in your body. As a result, your body will stop burning fat because the priority is no longer to burn fat but to detoxify and lower inflammation.

Yes! Refined sugars will make you store more fat, and inflammation will prevent fat loss for a while.

Please, Get Rid Of Low-Fat Products. You Are Not Supposed To Eat Them! 

MISTAKE 3: EATING 6 MEALS A DAY TO BOOST YOUR METABOLISM

All The Evidence Point In The Opposite Direction

I bet you heard this fat loss mistake as firm advice. It cannot be further from the truth.

Think about it, how can eating more often boost your metabolism and make you lose fat? 

Every time you eat, your metabolism shifts from burning fat to storing everything you have eaten. Well, imagine what would happen if you eat 6 times a day low-quality meals (aka processed foods). I could draw a picture of your fat cells getting bigger and bigger! 

You got my point! It is the opposite strategy you need to follow for fat loss:

restrict your eating window to a limited schedule. For example: eat only within 10 hours of your day, and try to eat a maximum of 3 proper quality meals with no snacks.

Do Not Eat 6 Meals A Day! Restrict Your Eating Window To A Limited Schedule.

MISTAKE 4: EATING THE STANDARD BREAKFAST AS SOON AS YOU WAKE UP

Standard Breakfasts Prevent You From Losing Fat.

Let me guess, you wake up in the morning, reach for your box of cereal and low-fat milk, mix them in a bowl, and add your favorite syrup for extra taste. You sit for 2 minutes, drink the whole thing, and rush to work! 

I have to let you know that this is not healthy at all. It will prevent you from losing fat! I remind you that the cereal you are eating is highly processed and filled with sugars and nasty toxins, the milk you are drinking is also highly processed! (Those tricky low-fat products). 

Have you ever asked yourself: how milk can stay in a bottle for months without getting bad? I will spare you the details! This type of breakfast is the fastest way to raise your insulin, make you a fat storage machine, and make you feel tired for the next few hours. 

Here is the solution: 

1. Delay your breakfast as much as possible. Staying in a fasted state for longer will make you burn more fat.
2. Then, eat a low-carb breakfast composed of quality natural foods.

Stick To These Two Principles Daily. It Will Significantly Boost Your Fat Loss!

FAT LOSS MISTAKE 5: EATING “LOW-CALORIES” PRODUCTS

You already understand the limits of counting calories. And the story of “low-fat” products applies to “low-calorie” products. It is the same marketing strategy. Everything you find packaged in a supermarket that can withstand the test of time, you better avoid it. Eat natural and whole foods instead!

FAT LOSS MISTAKE 6: SNACKING BETWEEN MEALS

Snacking Is A Bad Habit.

Have you ever seen yourself snacking on a small piece of a tasty vegetable? 

No, it is always a big bag of potato chips you demolish in no time! 

Besides the quality of the food you eat when you snack, remember that anytime food enters your body, your metabolism shifts from burning to storing. As a result, you are wasting hours during which you could burn fat! Do not slow down your progress.

The better option is to stick to regular and proper meals and eat nothing else. Your body will become accustomed to burning fat most of the time. That is what you want!

Stop Snacking And Eat Proper Meals!

MISTAKE 7: EATING HIDDEN SUGARS

Hidden Sugars Are In All Highly Processed Foods! 

Hidden refined sugars are everywhere! I mean in all highly processed foods! If you are still buying packaged foods, no matter what the marketing label says, you are probably eating hidden sugars.

Stop Buying And Eating Packaged Foods!

FAT LOSS MISTAKE 8: EATING HIDDEN UNHEALTHY FATS

It is the same story for unhealthy fats. Usually, they come hand in hand with refined sugars in highly processed foods. Let me repeat it: Stop buying and eating packaged foods!

MISTAKE 9: TOPPING YOUR SALADS WITH PROCESSED SALAD DRESSINGS

Here is the perfect example of a highly processed product containing tons of refined sugars and unhealthy fats: Packaged salad dressings!

It is the most common mistake: You eat a salad thinking you are healthy and top it with a tasty but nasty processed dressing filled with sugars and unhealthy fats.

Let me repeat one more time: Stop buying and eating packaged foods!

FAT LOSS MISTAKE 10: DRINKING DIET SODAS

Diet Sodas Are Toxic To Your Body!

Another common fat loss mistake is drinking diet sodas and thinking that you are being healthy!

Have you found yourself at McDonald’s ordering Big Macs, fries, and a Coke? Then, you correct yourself to order a Diet Coke, thinking: 

• Oh, wait! I am on a diet. 

First, eating fast food is already a big mistake. Guess why is it fast? Because it is highly processed food! You have already wasted your chances to lose fat! 

Second, diet cokes are another way of sounding healthy while being toxic to your body! Inside Diet Coke, the sugar substitute is artificial sweeteners and flavorings harmful to your gut! If you want to end up with a leaky gut and destroy your healthy gut bacteria: keep on going! 

Let me repeat one more time: Stop buying and eating packaged foods!

Stop Drinking Diet Sodas Thinking You Are Being Healthy!

MISTAKE 11: NOT TAKING CARE OF YOUR GUT HEALTH

Your Gut Bacteria Can Help Or Prevent You From Losing Fat.

Talking about gut health, it is the fat loss mistake few people mention.

Did you know that your gut bacteria, if unhealthy, can make you feel hungry (all the time!), crave sugar, and hold on to fat? 

Yes! The more processed foods you eat, the more imbalances you create in your gut bacteria, and the more difficult fat loss becomes. When the “bad bacteria” that love refined sugars take over your gut, losing fat becomes impossible! Also, be aware that some types of food (such as grains, flour, and soy) can cause intolerances, allergies, and digestive distress.

Do not put more stress on yourself!

Be Aware That Certain Foods Are Harmful To Your Gut. Avoid Them!

FAT LOSS MISTAKE 12: DRINKING PACKAGED JUICES

Packaged juices join the same camp of sodas and diet sodas! 

Avoid them! Instead, eat “real” fruits as a small dessert at the end of a proper meal. It tastes better, you will enjoy it more, and it will not cause any issues.

MISTAKE 13: NOT DRINKING QUALITY WATER

Tap Water Filled With Toxins Prevents You From Losing Fat.

Please, do not tell me you are still drinking tap water. If you knew what nasty substances are in tap water, you would be puking immediately. 

Besides that, 99% of the molecules in your body are water molecules. Suffice it to say that water is crucially important. Drink pure and pristine water with the minerals that should come with it: sodium, magnesium, calcium, and potassium (to name a few). Every biological reaction in your body (including burning fat!) involves minerals. 

Do Not Neglect The Quality Of The Water You Drink!

FAT LOSS MISTAKE 14: ALWAYS EATING ON THE GO

Eating On The Go Decreases Your Chances Of Losing Fat.

If you eat on the go, you are most likely eating fast food (processed unhealthy foods). In addition, rushing through your meal puts you in a state of high stress. Combine processed foods with high stress and get the perfect one-two combo to become a fat storage machine.

Instead, eat when your body is in a calm state. Take your time and chew your food thoroughly. It will help you digest and absorb the food better. But please do not eat processed foods. Eat quality food, which brings us to the next point.

Take Your Time To Eat In A Calm State. 

FAT LOSS MISTAKE 15: NOT EATING WHOLE FOODS

Natural Whole Foods Are What You Are Supposed To Eat!

Whole foods are the foods of nature. You need to eat foods as close as possible to their natural forms. Think of a fresh grass-fed rib-eye steak cooked with love and eaten with hands. I am not saying you need to eat with your hands to lose fat but you got my point!

Prioritize Nutrient-Dense Whole Foods!

MISTAKE 16: NOT PRIORITIZING HIGH-QUALITY PROTEIN SOURCES

High-quality Protein Sources Are Nutrient-Dense And Signal Satiety.

High-quality protein sources come from animals that are well-raised in their natural environment. Not the meat you find in all fast foods and most supermarkets. Avoid this fat loss mistake: Source your meat from reputable farmers, you will enjoy them better, and your body will thank you!

Prioritize High-Quality Protein Sources!

FAT LOSS MISTAKE 17: NOT EATING HEALTHY FATS

Your Body Needs Healthy Fats To Function!

You want to lose fat, so you assume that avoiding fats is a must! That is one of the biggest fat loss mistakes! Do not be scared of fats. They are the necessary components your body needs to lose fat! 

4 Ways Healthy Fats Help You Lose Fat

Although it might sound counterintuitive, healthy fats: 

• Help your body to become accustomed to burning fat for fuel
• Healthy fats are a strong signal for satiety. The more you eat them, the more full you feel.
• Your cells need healthy fat to function correctly. Once healthy, your cells become efficient at everything, including burning fat.
• Healthy fats are the building blocks for many of your hormones. Optimized hormone level is a key to fat loss. 

Healthy fats will never make you fat. you can find them in wild-caught fatty fish, quality eggs, olive oil, grass-fed butter, and raw milk. 

Do Not Be Scared Of Fats! Add Them To Your Diet!

The list of fat loss mistakes related to how you eat could continue. But we will stop it here, not to overwhelm you! Avoid these and set yourself on track to lose excess fat.

PART 2: FAT LOSS MISTAKES RELATED TO FITNESS

MISTAKE 18: WORKING OUT VS MOVING TO LOSE FAT

Moving Is Easier To Implement And More Sustainable! 

Another one of the frequent fat loss mistakes is jumping into intense workouts straight on!

Working out is, without a doubt, powerful at boosting fat loss. But the problem is that most people trying to lose fat are usually sedentary, overweight, and not accustomed to working out. It is not easy to start without risking injury and overtraining. Working out the wrong way can quickly put you on the bench, along with your fat loss dreams. As a result, this approach is hard to sustain, might demotivate you, and ends your fat loss dreams earlier than expected. 

Moving, on the other hand, is easily accessible anytime/anywhere! It has almost no risk of injury and is sustainable long term.

Moving Should Be Your Priority. Not Working-Out!

MISTAKE 19: OVERDOING CARDIO TO LOSE FAT

Overdoing Cardio Will Leave You Exhausted! 

Often you see people running on treadmills in the gym, checking their burnt calories every 2 minutes, taking pictures, and being proud that they have burned 1000 calories by the end! (woohoo!)

A week later, the idea of running again became a nightmare!  

Running? Impossible!

Oh, and their excess fat? It is still there!

The calorie counts you see on treadmills is just another illusion that hooks you to that treadmill! Your body does not work like that. Do not put yourself on that hamster wheel and set yourself to fail.

Instead Of Doing More And More Cardio, Prioritize Simple Movements Throughout Your Day. (Outdoors Even Better!)

MISTAKE 20: WORKING OUT LATE IN THE EVENING

Working Out Late Disrupts Your Circadian Rhythm And Fat-Loss Abilities.

Your hormones follow circadian rhythms, live in alignment with them, and you will be swimming with the current. If not, you will be paddling against the stream. 

After the sunset, your body is supposed to settle down, relax, and sleep. If you work out at that time, you are acting in misalignment with your circadian rhythms. As a result, you will get more tired, your stress levels will increase, you will fatigue excessively, and your sleep quality will suffer along with your recovery. You will probably wake up the next day feeling crushed. 

Worst of all, Run for one hour on a treadmill at 8 pm to burn your calorie goal! 

You are swimming against the tide with broken arms! 

A better approach is to move in the morning in a fasted state and throughout the day. Of course, you also can exercise while fasting in the morning if you know what to do. Your fat loss will significantly increase, and you will tackle your day feeling good!

Move And Work Out In The Morning. Not In The Evening!

PART 3: FAT LOSS MISTAKES RELATED TO YOUR SLEEP

FAT LOSS MISTAKE 21: EATING LATE AT NIGHT

Eating Late Disturbs Your Sleep Quality And Ability To Lose Fat!

After sunset, your body becomes less and less efficient at digesting food and less insulin-sensitive. As a result, your metabolism will suffer from a late meal, and you will spend a significant portion of your sleep digesting and metabolizing food. During sleep, your body is supposed to regenerate your digestive tract and clean up your entire system instead!

Yes, sleep quality will be suboptimal, and your body will not be in a good state the next day. Repeat this daily, losing fat becomes a burden you cannot seem to hold! And holding on to fat becomes something you cannot avoid!

Eat As Early As You Can, Ideally At Least 3 Hours Before Bedtime.

MISTAKE 22: NOT HAVING ENOUGH QUALITY SLEEP

Having Enough Quality Sleep Is Crucial For Fat Loss!

One of the most overlooked fat loss mistakes is not having enough sleep! We are all guilty of sleeping later than we should. Sleeping late is another big sleep disruptor and fat loss barrier.

Every minute you spend awake in the evening for an unmeaningful reason is a minute your body could take to recover faster, make your next day better, and keep your system up to date. In addition, work obligations often force you to wake up early, and since you sleep late, you will not have had enough sleep. Insufficient sleep makes you hungrier and angrier! You do not want that, do you?

Missing hours of sleep is synonymous with throwing out hours of recovery, hormone replenishment, neurotransmitter rebalancing, and more. Altogether have a profound impact on your mood, satiety, alertness, food choices, and cravings the next day. 

Yes, sleep quality is crucial for fat loss! It will significantly influence your ability to lose fat and sustain your daily fat-loss actions. 

Take Care Of Your Sleep!

MISTAKE 23: EXPOSING YOURSELF TO TOO MUCH BLUE LIGHT IN THE EVENING

Blue Light Exposure At Night Is Killing Your Sleep And Fat Loss! 

Exposure to bright blue lights in the evening can completely disrupt your circadian clock and interfere with your endogenous melatonin production. Melatonin is a crucial hormone your body needs to understand that it is night: time to settle down and sleep. It helps you get sleepy, regenerate, and recover your entire body! In other words, you want to keep your melatonin production optimal to sleep well. 

Dim All The Lights After Sunset, And Give Yourself A Break From Electronics Before Sleep.

PART 4: FAT LOSS MISTAKES RELATED TO YOUR MINDSET

FAT LOSS MISTAKE 24: DIETING

Dieting Is A Short-Term Approach That Ends Up Failing! 

What is the first idea that comes to mind when you decide to lose fat? Dieting! This approach does not work. 

As soon as you approach fat loss from the perspective of dieting (following a particular way of eating for a certain period), you are thinking short-term. Therefore, the results you might get will also be short-term. Dieting is, by definition, not sustainable. It might work for a while, but if the lifestyle that led you to gain fat does not change, the outcome of that lifestyle (gaining fat) will remain the same. 

After dieting, your beloved excess fat comes back to hug you! Instead of thinking short term, it is time to think long term: 

• Think of how to become healthier day after day! 
• Think of the small actions you could take today, to become one little step healthier tomorrow. 

Once healthier, your excess fat will disappear as a side effect with little effort!

Stop dieting! 

Begin To Transform Your Lifestyle To Match Your Biology And Become One Step Healthier Every Day.  

FAT LOSS MISTAKE 25: EXPECTING TOO MUCH TOO SOON

Expecting Too Much Too Soon Set You To Be Frustrated And Fail!

The higher the expectations, the higher the potential for deception and frustration. Furthermore, high expectations make you perceive things as much harder to achieve. 

Worse, when you have high expectations with a short deadline, you stress more, and your entire emotional system will be constantly attached to the expected outcome. You begin to experience everything through emotions of frustration, pain, and suffering.

Do without expecting in return! 

Become healthier just for the sake of respecting your biology, respecting the miracle you are!

Do The Right Things, Trust Yourself, And You Will Get Fat Loss In Return. It Will Be A Bonus Load Of Happiness And Satisfaction!

MISTAKE 26: FOCUSING TOO MUCH ON YOUR FAT LOSS PROGRESS

Focusing On The Results Distracts You From Enjoying The Actions That Matter

Focusing too much on your progress is typical. But it is a fat-loss mistake.
If you constantly look at the numbers, you are taking your attention away from impactful fat loss actions you could take otherwise. In addition, the numbers might not be what you expect (remember: do not expect much!). When this is the case, it might give you a reason to give up on your fat loss goals. 

Finally, when you focus on the result, you distract yourself from enjoying the process. As you will understand below, enjoying the process is one of the most valuable assets for accomplishing your dreams! 

Do not worry or focus on the result. Trust your body! If you become healthier every day, you will lose fat! There are no other ways around that!

Focus On The Steps You Need To Take To Become Healthier! 

FAT LOSS MISTAKE 27: NOT ENJOYING THE PROCESS

Enjoying The Process Is Your Source Of Motivation

The joy you attach to your small daily actions of becoming one little step healthier is an enormous source of motivation. It will allow you to persevere when things get tough and have more happiness in your life. A significant part of enjoying the process is enjoying the food you eat. Figure out the healthy and nutritious foods you can eat and enjoy forever! 

What is the purpose of losing excess fat if you feel miserable and do not enjoy the food you eat at the end of the day? 

Enjoy The Process!

Conclusion

At the end of this article, I hope you comprehend the logic behind the 27 common fat loss mistakes outlined above and that you have changed your perspective on fat loss. I encourage you to avoid them as much as possible, and your chances of success will increase significantly!

In summary: 

• Stop Counting And Restricting Calories For Fat Loss. The Concept Is Flawed. 
• Instead, You Better Restrict Your Eating Schedule And Stick To Consistent, Proper, And High-Quality Meals.
• Avoid Buying Highly Processed Foods At All Costs. It Is Poison To Your Body! 
• Prioritize Highly Nutritious Foods Rich In Proteins And Healthy Fats! 
• Respect Your Biology, Pay Attention To Your Sleep
• Finally, Implement The Correct Habits, Enjoy The Process, And Trust Your Body To Do The Rest!

TAP INTO YOUR LIMITLESS HUMAN POTENTIAL!