3 Fat Loss Mistakes to Avoid

Updated: Oct 17, 2021

When it comes to burning fat, getting in shape, and making progress toward better health and fitness, there are 3 Fat Loss Mistakes that you'll want to be sure and steer clear of. Are you avoiding all 3? Find out in the article below.



Overtraining:  


When it comes to working out, more does not mean better.  Fat loss can be achieved with short, high-intensity interval training style workouts, which have been scientifically proven to burn twice the amount of fat as traditional cardio and/or weight lifting. 


HIIT training produces what is called the "afterburn effect" or EPOC (Excessive Post Oxygen Consumption). Essentially, during training, the body consumes an excessive amount of oxygen and works up to 36 hours after training to replenish the oxygen depletion.  What this means in laymen terms, is that additional calories are burned and fat loss is a result.  This type of training is perfect for busy moms, working professional, and the otherwise "busy person". (Isn't that all of us???) :-)


Poor Food Choices: 


Let's face the facts. It isn't possible to out train a diet. 80% of results come from our nutrition.  AND there is NO one type of diet that fits all.  When beginning to make mindful shifts in WOE (way of eating), I like to teach clients how to portion their plate.  It's not that carbs are bad, or hamburgers are bad.  It's the amount of these foods, or lack-there-of, that causes weight gain and subsequent illness. 


Below Are 4 Tips to Implement When Making a Shift Toward a Healthier Diet:

  1. Eat MOSTLY whole foods first and limit or avoid processed foods as much as possible.

  2. Chew food slowly and be mindful of eating habits. Enjoy and savor each bite. 

  3. Drink more water. Most of us suffer from chronic dehydration and consume large quantities of caffeine and alcohol. A simple formula to drink enough water per day is the following: Divide your body weight in pounds by 2 and drink that number of ounces of water per day. For example a 140 pound woman would drink 70 ounces per day (140/2 = 70)

  4. Be mindful of portions.  Using you hand as a guide is a simple way to implement portions.

  • 1 Servings of Veggies (Size of Fist)

  • 1 Servings of Protein (Size of Palm)

  • 1 Servings of Carbs (Cupped-Hand)

  • 1 Serving of Fat (Size of Thumb) 

Active Men = 6-8 servings of each food group per day

Active Women = 4-6 servings of each food group per day



Infographic Curtesy of Precision Nutrition

Accountability:


Don't go at it alone.  There is SOOO much information floating around out there.  What diet is right for you? Plant Based? Keto? Paleo? Clean? what does it all mean?  Which workout will help you reach your goals? Cardio? Treadmills? Weight Machines? Yoga? HIIT session? a Personal Trainer? How to get results when you've tried everything, and nothing seems to be working? Where to begin?  How to begin? 


It's no wonder that people begin, see no results or little results, stop, and are frustrated.  EVERYONE needs a coach!  EVERYONE needs an accountability buddy!  (Well 90% of us). In fact, even coaches need coaches. I have a coach and an accountability partner, for fitness, and business.  It's how we learn, grow, and stay course corrected.   I've been training clients for years, and helping them to lose weight, feel more confident, motivated, energized, and come off of medications, gain strength, and feel amazing and full of VITALITY!  It would be my honor to help YOU gain the results your looking to gain, feel confident in your skin, and help you navigate the waters to an improved stated of health and fitness for yourself. 


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