Have you ever made a weight loss mistake?
Of course you have. I know I have. And not just one or two mistakes – all the mistakes.
What’s interesting is most people make the same mistakes I have. It’s like a right of weight loss passage.
But wouldn’t it be great if you could learn from my mistakes and the mistakes of my clients so you could stop wasting time and emotional energy?
Well you can, and today I’m going to share the top 5 mistakes I’ve witness time and time again. If you can avoid these behaviors you will save yourself time, money, and emotional heartache…
Mistake #1: Trying to Change Everything at Once
When you’re motivated you’re motivated. When you want to change your life you really want to change it – NOW.
That means you pinpoint every potential aspect of your life you want to change and you try to change it all at once.
And how did that work out for you?
The more behaviors you try to change at once, the fewer the habits that actually stick. However, if you work on one behavior at a time, and you do it with laser focus and intensity, you will create a new habit.
Once that habit is formed, you can work on the next behavior and continue to layer new habits on top of each other.
In time you will have accumulated dozens of new healthy habits. And as that happens, you will experience transformation.
Mistake #2: Letting the Scale Control You
The scale is a very useful tool when you have a good relationship with it.
But that’s the problem – most of us don’t, and we end up being controlled by it.
❌We lose more weight than expected and think we have room to relax and “live a little”.
❌We don’t lose any weight and we react by over-restricting our food or overdoing our exercise.
❌We gain weight even though we’re doing everything right, so we question what the point is and end up giving up.
Every number we see creates an emotional response that ends up dictating how we feel and act for the day.
You have to create emotional independence from the scale, and you do that by gaining perspective of the number it shows you.
By understanding the difference between weight loss and fat loss, and by having realistic expectations on your journey, you can use the scale to your advantage.
Mistake #3: Trying to Be Perfect With Your Diet
There was a time I used to eat lean ground beef, oatmeal, and blueberries 6 times per day. And wow – it worked…for the few weeks I was able to stick to it.
What proceeded was the most epic binge period ever. Not only did I gain the weight loss back in a matter of days, but I overshot my pre-diet weight by a huge margin.
I realize this is an extreme example (true story though). But the following principle still applies…
The more you deprive yourself of satisfaction, the more you create a restriction debt that has to be repaid with interest.
The solution? You allow yourself to eat fun foods in moderation – every day if necessary (I do and so do my clients).
This increases feelings of satisfaction and enjoyment, and improves consistency and adherence to your eating plan – which leads to transformation.
Mistake #4: Prioritizing Cardio Over Strength Training
Let’s be real for a minute – not everyone likes lifting weights. And if you don’t like it you’re never going to keep doing it.
So priority #1 when choosing exercise is doing physical activity you enjoy.
Now, the problem is strength training doesn’t just mean lifting weights – it can be anything that adds resistance to the muscle. What’s considered strength training is unique to the individual and where they are on their journey.
So whenever possible, always prioritize strength training over forms of dedicated cardio.
Why? Because strength training works a bit like compounding interest – you invest in it initially and it pays you benefits for months and years to come.
Even if you burn the same exact calories during your strength workout as compared to going for a run, the strength training will burn hundreds of pounds worth of calories more over a lifetime when compared to cardio.
Muscle is metabolically active at all hours of the day whether you’re moving or sleeping. And what does muscle eat? Fat.
So do what you enjoy. Think outside the box when it comes to strength training. And find ways to make it enjoyable for you.
Mistake #5: Not Eating Enough to Lose Weight
I find this mistake to be the most common. So many people are walking around in a semi-starved state.
All that leads to is feelings of hunger, restriction, deprivation, and cravings – all of which lead to consistency and adherence issues.
Add to that the fact that when you undereat your metabolism adapts and gets really efficient with the little food you are consuming.
This can wipe out any deficit you think you’re in and leave you frustrated with no room to further cut calories.
Food is your friend – not your enemy. It supports fat loss and provides your body with the energy and nutrients it needs to function at its best.
It’s time you improve your relationship with food and stop fearing it.
Nearly every client I work with starts off eating more than they were previously. And what do you know…they all end up losing weight.
The goal? To eat as many calories as possible that still enables you to lose weight.
Now, it’s great that you have a list of mistakes to avoid, but here’s the thing – you are very likely to keep making these mistakes until you take the following 2 actions…
Action Item #1: Identify 1 of the 5 mistakes above you are most likely to make.
Action Item #2: The key to changing a behavior is to raise your self-awareness and understand the thoughts behind the action. So write down “why” you think you’ve continued to make this mistake. Why do you think this behavior benefitting you? Why haven’t you tried changing it yet?
Then share your answers in the comment section below. Even if you don’t share be sure to read everyone else’s response. It will help you understand your behaviors better.
(If you’d like to remain anonymous just put “anonymous” in the name field)
PS: In a couple of days I’m going to help you put everything you’ve learned together into a plan of action. You’re going to learn what needs to be done so that this is the last time you ever try to lose weight.