Dieting Mistakes For Fat Loss - avoid or stop these 11 things
In this video I’ll quickly take you thru 11 dieting mistakes you need to avoid or stop doing so that you can make losing fat, losing weight so much easier on yourself and stop making it even harder than it already is!
Hey my names Ted I’m an online personal trainer and nutrition coach and I’ve helped tons of people lose fat, build muscle, and turn it into a part of their life without it becoming their live.
So I’ve seen it all, or so I think right now but these 11 things have helped my clients feel more full, feel healthier, and cut the BS our inner lazy person tells us.
Nutrition Mistakes Holding You Back From Your Goals
Dieting Mistakes for fat loss
P1 - Skipping breakfast (unless ura breakfast person)
If you skip breakfast because you’re the type of person whos just not hungry in the morning thats 100% alright
But if you’re hungry in the morning and you’re skipping breakfast because you think thats smart for weight loss you’re hurting yourself
Part of a successful fat loss phase is managing your hungry so it never gets so bad you end up saying uck it and eating everything in sight until you’re painfully full
So if you’re hungry in the morning...eat something, if you’re not wait til lunch
P2 - Drinking too many calories
A can or bottle of soda has about 150-200 calories
A serving of alcohol is about 70-150 caloires (whisper: not including the pizza you uber eats after)
Juices, sports drinks, and coffees with excess sugar and creamers all have a decent amount of calories in them
You don’t HAVE to cut them out but when you’re trying to lose weight you only have a limited amount of calories you can eat in a day
Waisting too many calories on the previously mentioned beverages will make it harder to stay within that calorie budget because those beverages will not keep you full and satisfied
If you want to make the nutrition aspect of your transformation easier, cut out liquid calories
P3 - Not eating veg (and fruit but this is about veg rn) (they’re so low calorie and high volume and very good for you)
I got this idea from Jordan Syatt *pic of his IG*
It’s called the BAS method
1 big ass salad a day
Now why would you want to do this?
Because it’s massive and a low cal dense meal, it’s going to be very difficult to go over your daily calorie budget when you’re eating a Big ass salad everyday
It’s also extremely healthy and it’s another method of getting more veg and fiber in your diet
I dont always do it but when I do i do a spinach base with onions, tomato, ground beef or chicken and ghughes bbq sauce
P4 - eating too much fat (not enough volume)
Before I say why i want to say eating fat wont make you fat
Eating carbs wont make you fat
Eating protein wont make you fat
The only way to get fatter is to eat in a calorie surplus CONSISTENTLY for weeks and months
But if you’re eating tons of fat (more than 35% of your total caloires)
You might not feel full or satified
This wont apply to everyone so you can test this for your self if you’d like, some people actually feel more full on high fat diets
But fat is the most calorie dense macro nutrient with 9 calories per gram while protein and carbs are only 4 calories per gram
So if you’re constantly starving in a calorie deficit take a look at how many grams of fat you’re eating each day and try to lower it if its higher than 35% of your total daily calories
P5 - trying to do a fad diet like keto
Ask yourself this before you start a fad diet:
Will i be able to maintain these nutritional habits a year or 5 from now?
if you choose a diet you wont be able to eat a year from now why do you believe you’ll be able to stick to it?”
You wont be building any sustainable habits to fall back on when you’re struggling
when yo catch yourself trying to make things faster when you’re already getting great results remind yourself that whatever you’re doing to lose the weight is the same thing you’ll need to do to maintain that weight loss.
Instead of trying to cut out an entire macro nutrient start adding in more lean protein sources to every meal, add more fruit and veg to your daily meals and snacks
P6 - trying to go too low in calories
I understand why this is so tempting, especially when you first find out about a calorie deficit
You figure out that if you eat less calories than it takes to maintain your bodyweight each week you’ll lose weight
So why not just speed up the weight loss and instead of eating in a 250-500 calorie deficit you try an 800-1000 calorie deficit
The first day or two goes great maybe you even make it 3 or 4 days but sooner or later you’ll overeat and go way over your maintenance calories
Then you’ll decide its fine because you can just cut calories even lower and then you keep going thru this yo-yo of going super low calorie for 2-5 days then super high calories, by the end of each week you’re eating around maintenance calories not losing any weight
So whats the solution?
Eating in a moderate 250-500 calorie deficit so that you never get so hungry and ravenous that you’re overeating so much
P7 - eating back cals burnt thru exercise - overestimating how many calories you burn during exercise
If you track calories you probably use myfitnesspal or an app like it
And what that app tells you is to add your calories burnt thru exercise into your daily calorie budget
But what the app doesnt tell you is that its pulling the calories burnt thru exercise number out of their ass
All these fitness trackers completely overestimate the calories your burnt in your workout and then tell you to eat them back
however , This will leave you frustrated because you’ll most likely slow down or stop your weight loss progress by doing that
So whats the solution?
Ignore anything to do with calories burnt thru exercise.
P8 - not eating enough protein
If you’re trying to lose weight, build muscle, or you hate being hungry, this is a big mistake you can make
Protein is going to support the current muscle you have and support the recovery and growth of more
So whatever look or aesthetic you’re after you’ll want to prioritize your daily protein intake
Protein is also going to keep you more full so youll feel more satisfied and less hungry
Proteins also burns more calories while digesting in your body than carbs and fats (P:20-30% while carbs 5-15 and fat 0-5)
P9 - snacking or eating or finishing your food when you’re not hungry or “bored”
This is another bad nutrition habit that can really make weight loss harder for you
It comes down to intention and self discipline
Before mindlessly snacking at a party or on the couch or finishing your plate when you’re stuffed ask yourself:
Am i actually hungry or just nervous/”bored”
If its consistently on the same foods get rid of them and dont buy them
If you’re saying you’re constantly boredom eating because you’re bored find a hobby, go for a walk, do anything and don’t justify boredom snacking.
P10 - not tracking on a food scale (in grams if u can) or not using some type of plate prioritization with specific rules
If you’re struggling to lose weight and you’re not doing the 2 things I’ll show you in this video you can start either one and start seeing way better results
# 1 - track all your food on a food scale, use grams if the food allows it, and use a food diary like my fitness pal
This is the most accurate way and not only will you get amazing results but you’ll build more awareness around foods that have tons of calories for a small amount of food (peanute butter) and foods that have very few calories for the amount you get to eat like fruits, veg, potatoes, lean meats, etc…
This awareness will be helpful for when you no longer want or need to track calories anymore because youll have a rough idea in your head
# 2 - Use 3 meals 2 snacks (jordan syatt cred) if you dont want to track claories yet These are the rules for this to work:
3 Meals
Must fit on 1 plate, 1/2 veg andor fruit, ¼ protein, ¼ carbs and/or fats
2 Snacks each has to fit in one palm and its either a fruit, protein, or veg source
if you’re on a weight loss journey and want better results use one of the 2 plans consistently and enjoy the reuslts
P11 - relying on supplements too much,
Some supplements are great my favorite is protein powder to help you hit your daily protein goal
But if you’re taking a ton of unnecessary supplements with unrealistic expectations and not using them for their purpose (which is to only supplement your nutrition) you’ll end up disappointed and frustrated
There is no supplement out there that will eat in a calorie deficit for you
Examine.dot is a great free resource that takes several studies or meta analysis about supplements and what they are and are not proven to do.
If you ever have questions use that or you can DM me too.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
