In this episode, I break down the 20 biggest mistakes people make during a fat loss phase that completely derail progress. From weighing yourself only when you feel “light” to skipping check-ins, from overhauling your training unnecessarily to letting untracked meals snowball — I cover it all.
I share how each of these mistakes impacts your fat loss, adherence, and mindset, and give you the exact strategies to fix them. We’ll dive into tracking methods, water intake, sleep habits, lifestyle changes, training consistency, and how to stop comparing yourself to others.
If you’ve ever felt stuck in your fat loss journey or wondered why you’re not seeing results despite your effort, this is the episode you need to tighten your execution and finally get consistent results.
Timestamps:
- [00:00 – 03:22] – Intro: The 20 fat loss mistakes killing your progress
- [03:22 – 07:33] – Mistake #1: Only weighing yourself when you feel good
- [07:33 – 10:22] – Mistake #2: No target rate of change
- [10:22 – 13:10] – Mistake #3: Adherence as a moving goal post
- [13:10 – 14:57] – Mistake #4: Only tracking after you eat
- [14:57 – 17:26] – Mistake #5: Justifying your mistakes
- [17:26 – 19:31] – Mistake #6: Intuitively drinking water
- [19:31 – 22:13] – Mistake #7: Romanticizing poor sleep
- [22:13 – 24:41] – Mistake #8: Trying a complete lifestyle overhaul
- [24:41 – 26:31] – Mistake #9: Eating low-volume foods
- [26:31 – 29:00] – Mistake #10: Comparing your progress aimlessly
- [29:00 – 31:33] – Mistake #11: Making adjustments without your coach
- [31:33 – 33:27] – Mistake #12: Beating yourself up over daily fluctuations
- [33:27 – 35:38] – Mistake #13: Extending your diet past your limits
- [35:38 – 36:37] – Mistake #14: Not tracking your period
- [36:37 – 37:16] – Mistake #15: Overhauling training at the start of a diet
- [37:16 – 39:27] – Mistake #16: Letting motivation dictate performance
- [39:27 – 41:24] – Mistake #17: Skipping check-ins or parts of them
- [41:24 – 43:06] – Mistake #18: Letting untracked meals get out of control
- [43:06 – 44:22] – Mistake #19: Eating out too often
- [44:22 – 46:24] – Mistake #20: Forcing high-calorie foods into your macros
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