You thought you were doing everything right: cutting calories, exercising more, choosing healthier snacks…but you STILL haven’t seen the slightest difference in your body fat.
Fat loss isn’t always clear cut.
Food labels that shout “Fat free!” and fat loss devices that claim to help you lose weight, fast, may sound like a good idea – but many of them are just gimmicks to lure consumers.
Without the help of a weight loss specialist, many people end up making fat loss mistakes.
We don’t want you to make the same mistake, which is why our personal training Fort Myers team share the most common fat loss mistakes.
Have you been making one of these fat loss mistakes? Once you correct the error, you should see a dramatic improvement in how you look and feel:
#1: Cutting Fat out of Your Diet
You want to lose fat, so you should start by cutting all fat out of your diet, right?
It makes sense why so many people who want to lose fat pick foods that are labelled as “fat free” or “low fat.”
But eliminating the fat from your diet can do more harm than good.
Fat loss isn’t about ridding your diet of fat – it’s about choosing the right type of fat.
Polyunsaturated and monounsaturated fats are healthy fats that regulate your mood, increase your energy (needed to fuel your fat-loss workouts), maintain healthy heart and brain health, and other important functions.
About 20-35% of your daily calories should come from healthy fats, with 10% or less of your daily calories coming from saturated fat. This means that you’ll consume about 44-78 grams of fat per day if you’re on a 2,000-calorie diet.
You can find healthy fats in foods such as:
- Nuts and seeds
- Olive, cold-processed canola, peanut, safflower, avocado, and sesame oils (which are a healthier alternative to butter)
- Fatty fish such as tuna, salmon, mackerel, trout, sardines, and fish oil
- Nut/Seed butters such as peanut butter, almond butter, or sunflower butter
Avoid trans fats in processed foods at all costs. These fats cause inflammation, raise “bad” LDL cholesterol levels, and lowers “good” HDL cholesterol levels.
Foods that may contain trans fats include margarine, fried foods, commercially-baked sweets, and any food that has hydrogenated or partially hydrogenated vegetable oil in the ingredient list (even if the food is labelled as “trans-fat free”).
So, skip the trans fats and add those healthy fats back into your diet! They will help lower your stress levels and give you enough energy for exercise, allowing you to get rid of your body fat faster.
#2: Not Adding Resistance Training
You’ve added more cardio exercises like swimming, running, walking, or biking into your routine, but it feels like they’ve done nothing to help you lose fat.
When’s the last time you picked up a weight?
If the answer provokes a long silence with a few chirping crickets, you fell into the common mistake of not adding resistance training.
Adding resistance training (exercises that enhance your muscular strength and endurance) will boost the rate at which you lose fat, improve your body composition, and prevent you from sustaining injuries that are caused by exercising with weak muscles.
Resistance training involves moving your body against resistance, such as your own body weight (i.e. push-ups and bodyweight squats), exercise bands, weights, and weight machines.
A study of 160 obese older adults found that cardio plus resistance training was much more effective in increasing fitness than cardio alone.
When it comes to lifting weights, you should focus some days on increasing your muscular endurance, some days on increasing your strength, and some days on increasing the size of your muscles. This will help you achieve that lean, toned look, and healthy muscular balance. Here’s how to do it:
- To increase muscular endurance: do about 15-20 reps of each exercise using light weights (the goal is more reps, lighter weights so that you feel a “slow burn”)
- To increase muscular strength: lift the heaviest weights that you can perform 4-6 reps with (make sure they are not so heavy as to hurt your lifting posture). Long rests will be needed between sets to ensure you can lift to your maximum capacity.
- To increase muscular size: do about 8-12 reps with medium weights, taking about 90 seconds between sets.
In addition to our in-person personal training services, we offer online personal training, so that you can work with some of the best fat loss experts in the world from anywhere in the world!