Common Fat Loss Mistakes

So, you've decided to get serious about your fitness goals. You're ready to shed some body fat, feel more confident, and improve your health. The first thing many people do is cut calories drastically, hit the gym for hours, and obsess over the number on the scale. But what if I told you this common approach is often a recipe for frustration and unsustainability?

The truth is, fat loss and weight loss are not the same thing. Weight loss is simply a decrease in your total body weight, which can come from fat, muscle, and water. Fat loss, on the other hand, is the specific reduction of body fat while preserving muscle mass. Focusing solely on the scale can lead you down a path of losing valuable muscle, which ultimately slows your metabolism and makes it harder to maintain your results in the long run.

Before you jump into a strict fat loss phase, you need to ask yourself a few critical questions. Committing to a "dieting" phase without a solid foundation is like trying to build a house on quicksand. Here’s a checklist to help you determine if you're truly ready to succeed.

1. Have You Been Consistent with the Basics?

Before you even think about cutting calories, you need to establish a consistent, healthy lifestyle. This isn't about dieting; it's about building habits that will support your goals long-term. Have you been doing the following for at least six months without being in a dieting phase?

• Weekly Meal Prep: Are you consistently planning and preparing your meals? This is key to controlling your calorie intake and ensuring you're getting the right nutrients.

• Hitting Your Protein Goal: Protein is essential for muscle repair and satiety. Are you consistently hitting your target protein intake each day?

• Sleeping 7+ Hours/Night: Sleep is non-negotiable for hormone regulation, recovery, and managing cravings.

• Strength Training 3-5 Days/Week: Building and maintaining muscle is crucial for a healthy metabolism and a toned physique.

• Walking at Least 7-10k Steps/Day: Increasing your daily activity, outside of structured workouts, is a simple yet powerful way to burn calories.

• Drinking 2.5-3.5L of Water/Day: Staying hydrated is vital for every bodily function and can help manage hunger cues.

  
  

If you're not consistent with these fundamentals, a dieting phase will only add more stress to an already unstable foundation.

2. Is Now a Good Time to Diet?

Life happens. Holidays, work trips, and social events can throw a wrench in even the best-laid plans. Trying to diet during these times is often a losing battle and can lead to feelings of failure. Before you start, look at your calendar. Do you have any of the following scheduled in the next few months?

• Holidays

• Work trips

• Social events that revolve around food and drink

If your calendar is packed, it might be a better idea to focus on maintaining your current habits and start your fat loss phase when you have a clearer schedule.

3. Do You Have a Healthy Relationship with the Scale?

The scale can be a useful tool, but it's not the be-all and end-all. Your body weight can fluctuate on a daily basis due to factors like water retention, salt intake, and hormone cycles. If seeing a slight increase on the scale sends you into a spiral of frustration or strong emotions, you are not ready for a dieting phase. A healthy approach involves tracking your weight over time and focusing on the overall trend, not the day-to-day fluctuations.

4. Are You Starting from a Healthy Calorie Amount?

To lose fat, you need to be in a calorie deficit, meaning you're consuming fewer calories than your body burns. However, if you're already eating a very low number of calories, you won't have any room to decrease. This can stall your progress and put your body under immense stress. You should be starting from a healthy maintenance calorie amount that allows you to make gradual, sustainable reductions.

5. Are You Willing to Track Your Food?

If you're not tracking, you're guessing. While it is possible to lose weight without tracking, it's a much slower process and relies heavily on estimation. To ensure you're in a calorie deficit and hitting your macronutrient goals, tracking your food is a powerful tool. It provides clarity and accountability, which are essential for success.

6. Are Your Stress Levels Low?

Stress can wreak havoc on your body, leading to increased cortisol levels, which can promote fat storage and hinder your progress. It's much easier to stick to a fat loss plan when you are in a low-stress season of life or have effective techniques to manage stress.

By taking the time to honestly answer these questions, you can set yourself up for a successful and sustainable fat loss journey. Fat loss isn't about a quick fix; it's about building a foundation of healthy habits that will serve you for a lifetime.

Not sure where to start? Looking for a coach or program? Don't hesitate to reach out.

My method rests on the 5 pillars of: Mindset, Movement, Habits, Nurture, Nutrition.

All coaching inquires:

Jessica@JessCFit.com