1.Starting a fat loss diet on low calories
-It is difficult to create a caloric deficit for a client if they are already not eating enough to support their metabolism and energy needs. Most people think they must eat very little to lose weight and drop body fat, but that is not the case. Make sure to eat enough to support your body physical demands. Slashing your calories super low is not the answer.
2. Focusing only on clean/organic/diet foods
-You can’t just eat clean foods and expect to lose fat. You must pay attention to the calories or macronutrient quantity that you are putting in your body. Putting the time into measuring/weighing and looking at food labels and logging your food intake tells us what our daily intake looks like and if we need to adjust down the road to continue making progress.
3. Doing Too Much Cardio
-Cardio can be a tool to use in the process of dropping body fat but doing too much too fast not only leaves little room to adjust but can also work against losing fat by stripping away hard-earned muscle. Make sure to focus on strength/resistance training to support muscular growth and maintenance, as well as ensure efficient calorie burn through the remainder of the day as your body repairs tissue.
4. Trying to Lose Too Much Too Fast
-Fat loss takes consistency and patience! Too many people try to rush the process, dropping "fake weight" and some body fat, only for it to rebound quickly due to practicing an unsustainable approach. The goal is to slowly take off the fat and to keep it off. Everyone is different, and the rate of fat loss may range depending on how much you have to lose but it typically ranges from .5-2 pounds per week. If too much weight is lost per week, you may have lost some weight from water and muscle as well as body fat. The more muscle we keep while leaning out, the better our metabolism will be and the more fat loss we will most likely attain throughout the process.
Patience is key. Our body fat didn't accumulate overnight, and it is not going to come off overnight.