i get it,

Fat loss isn’t easy. The journey is often filled with ups and downs, and for many, it’s frustrating to lose weight only to see it creep back on again. You’ve been there, I’ve been there, and it’s time to get brutally honest about why fat loss feels like a constant uphill battle.

We’re going to break down the most common fat loss f*ck-ups that sabotage progress and what you can do to overcome them. Whether it’s fad diets, unrealistic expectations, or plain old misinformation, we’re tackling the reasons why fat loss fails—and more importantly, how to stop the cycle and finally achieve long-term success.

The All-or-Nothing Mentality: Why Extremes Don’t Work

One of the biggest fat loss mistakes is the "all-or-nothing" approach. People start a diet with the best intentions, but as soon as they have one slip-up, they feel like they’ve blown it and fall completely off the wagon. This cycle of extreme restriction followed by bingeing doesn’t just harm your progress—it wreaks havoc on your mental and physical health.

What You Can Do

Instead of diving headfirst into an unrealistic plan, aim for small, sustainable changes. You don’t have to be perfect, you just have to be consistent. Allow room for balance, and understand that one off-day won’t ruin your progress.

Chronic Dieting: Your Body’s Metabolism Needs a Break

If you’ve been on a diet for what feels like forever, it’s time to give your body a rest. Constantly being in a calorie deficit can actually slow down your metabolism and lead to weight loss plateaus. Your body becomes more efficient at using fewer calories, making it harder to continue losing fat. This is why people often hit a wall in their fat loss journey.

What You Can Do

Incorporate "diet breaks" or periods where you eat at maintenance to give your body (and your mind) a chance to recover. Studies show that these breaks can help reset your metabolism and make it easier to lose weight in the long run.

Underestimating Calories: You’re Probably Eating More Than You Think

One of the harshest realities of fat loss? You’re likely eating more calories than you realize. Research shows that people consistently underestimate their caloric intake—especially when it comes to portion sizes, snacking, and hidden calories in drinks or condiments.

What You Can Do

Keep an honest food diary or track your intake using an app. This doesn’t mean you have to be obsessive, but getting a clearer picture of what (and how much) you’re actually eating is a game-changer.

Ignoring Strength Training: Muscle Burns Fat

Too many people rely solely on cardio to burn fat, neglecting strength training. The problem? Muscle is your fat-burning engine. The more muscle you have, the more calories you burn—even at rest. Plus, crash-dieting without resistance training leads to muscle loss, slowing your metabolism even further.

What You Can Do

Incorporate strength training into your routine at least 3-4 times per week. Lifting weights will help you build lean muscle, increase your metabolism, and improve your body composition—helping you lose fat and keep it off for good.

Relying on Fad Diets: They Set You Up to Fail

We’ve all been tempted by the promise of quick fixes—keto, intermittent fasting, detox teas—the list goes on. While these diets may lead to temporary results, they’re not sustainable long-term. Most people regain the weight (and sometimes more) because they never addressed the real habits behind their eating behaviours.

What You Can Do

Stop chasing the next big thing and focus on building healthy habits you can maintain. The goal isn’t just to lose weight, it’s to keep it off. Sustainable eating patterns, not quick fixes, will get you there.

Sleep and Stress: The Silent Saboteurs

If you’re not getting enough sleep or managing stress, your fat loss efforts are already compromised. Sleep deprivation messes with your hunger hormones, leading to increased cravings and overeating. High stress levels trigger cortisol production, which can lead to fat storage, particularly around the abdomen.

What You Can Do

Prioritize 7-9 hours of quality sleep per night and adopt stress-management techniques, such as meditation, yoga, or simple breathing exercises. Both sleep and stress play a huge role in fat loss, so if you’re not managing them, you’re fighting an uphill battle.

Patience (Or Lack Thereof): Expecting Overnight Results

Here’s the truth: Fat loss takes time. One of the biggest mistakes people make is expecting results too quickly. When they don’t see the scale drop within a week or two, they give up, assuming it’s not working. But the reality is that true, sustainable fat loss happens slowly—and that’s okay.

What You Can Do

Shift your mindset from quick results to long-term progress. Remember, slow and steady wins the race. Celebrate non-scale victories like increased energy, better sleep, and improved mood. These are signs your body is changing even if the scale isn’t moving as fast as you’d like.

Weekend Bingeing: Undoing a Week of Hard Work

You might crush your Monday-to-Friday routine, but if the weekend turns into a free-for-all, you could be undoing all your hard work. Weekend overeating can easily push you out of a calorie deficit and back into maintenance or even surplus territory.

What You Can Do

Stay mindful of your weekend habits. You don’t have to be as strict as during the week, but keep balance in mind. Enjoy yourself without overdoing it—moderation is key.

Emotional Eating: Using Food to Cope

Many people turn to food for comfort, using it as a way to deal with stress, boredom, or emotions. While this might feel good in the moment, emotional eating can lead to overconsumption and derail your fat loss efforts.

What You Can Do

Identify your triggers and find alternative ways to cope with emotions—whether it’s through exercise, talking to a friend, or practicing mindfulness. Being aware of why you’re eating is the first step to breaking the emotional eating cycle.

Stop the Cycle of Fat Loss F*ck-Ups

Fat loss doesn’t have to be a never-ending struggle. By recognizing the most common mistakes and addressing them head-on, you can finally break the cycle and achieve sustainable results. It’s time to stop falling for quick fixes, stop sabotaging yourself, and start creating habits that will help you lose fat—and keep it off.

Given it's the holiday season it's temptation central everywhere, but don't think you can't have fun without over indulging.

Stay tuned as the coming emails I'll drop some gems on how to handle this

PP.S what's your ultimate food weakness?

Mine is crunchy peanut butter

Tom

Zenith Health Coaching