Millions fail their weight loss attempts every single year.

But there are not a million different reasons why they fail.

In fact, most people are making the same deadly weight loss mistakes – over and over again.

Chances are you are too.

But don’t worry, these mistakes are fixable.

And once you address them, you will start seeing the results you deserve.

So if you want a lean body for life, make sure you’re not making the following weight loss mistakes.

Mistake 1) You Force Too Many Unrealistic Lifestyle Changes

Here’s what most people do when they decide to lose weight.

They start by cutting the amount of food they eat by half.

Then they fill their kitchen with nothing but chicken, brown rice, and broccoli.

It’s also time to say goodbye to their favourite treats forever.

Eating out at social events? Forget that too.

They are full of motivation and the first few weeks go great.

But then they start feeling burnt out.

They lose enthusiasm for meal prepping.

They get sick of eating the same foods.

And when they hit their first weight loss plateau, their motivation disappears.

Then they give into temptation as the hunger and cravings hit.

And finally they binge on junk foods and feel like complete failures.

It’s at this point where most people give up completely.

They go back their old eating habits and end up right back where they started.

We all want results fast. And sometimes we fall into the trap of making too many extreme changes to our lifestyle right away.

I know this sounds counter-intuitive and this goes against everything the “diet gurus” have told you … But you can’t expect to change everything overnight, and nor do you have to to lose weight.

It’s not realistic, and it’s the number 1 reason why people give up on their weight loss journey.

You will only be setting yourself up for disappointment and failure.

Even if you do have the best intentions.

Start by making small improvements you can stick to, turn them into good habits, and add more over time.

If you can’t do something at 90% consistency, you’re taking on too much.

And if you can’t see yourself sticking with the changes 6 months from now, you’re setting yourself up for failure.

Remember, lifestyle changes need to be realistic. Focus on building skills and habits that are sustainable. For example:

– Start by eating an extra serving of vegetables every day instead of cutting out all sugar overnight.

– Only buy treats to celebrate special occasions instead of swearing off them forever.

– Don’t jump straight to exercising 6 days a week. Start by doing more than you currently are.

The smallest changes can have the biggest impact in the end.

Aim to get a little bit better every day and you will be amazed by what you can achieve.

Mistake 2) You Don’t Paying Enough Attention to Calories

Most people still don’t understand exactly how your body loses weight. But we can sum up the actual science of weight loss in just one line:

“You need to create a calorie deficit.”

That means eating less calories than your body needs.

Yes, calories do matter for weight loss. And you need to understand that every single weight loss tip works by helping you eat less calories than you burn.

– Low-carb and low-fat diets work by getting you to eat less carbs and fats (and therefore less calories).

– High protein and fibre diets work by helping you feel fuller (and eat less calories later on in the day).

– Diets that avoid sugar and processed foods help you limit foods that are high in calories and easy to overeat.

And the list goes on …

Now this doesn’t mean you need to count every single calorie that enters your body. Nor does it mean all calories are equal.

In fact, different foods and nutrients have different effects on your hunger, body, and health.

A calorie from protein is not treated the same as a calorie from fat or carbohydrate.

But that doesn’t change the fact you still need a calorie deficit to lose weight.

So if your weight loss has stalled, ask yourself if what you’re doing is helping you create a calorie deficit.

Because if your calorie intake is too high, nothing else you do is going to make a big difference for your weight loss.

Mistake 3) You Only Make Temporary Lifestyle Changes

We all know someone who has crash dieted down to their goal weight – only to regain it all back, and more.

Maybe they cut out all carbs.

Maybe they stopped eating fats.

Or maybe they started exercising for hours every day.

Whatever they did, it was unsustainable.

And when they finally hit their goal, they relax and start eating the way they used to eat.

They also feel burnt out so they start taking more breaks from exercising.

And before they know it, they’re right back to the way they used to live.

Soon, all the weight comes right back on.

The weight loss industry wants you to believe that “diets” work so they can sell you their junk.

But over 90% of dieters regain their weight back within a year.

The truth is you shouldn’t approach weight loss with the typical “dieting” mindset.

You know, where you use extreme methods and go right back to your old ways after you’ve lost the weight.

If you want to keep the results you’ve worked so hard for, you absolutely cannot go back to your old ways.

That’s why the steps you take to get to the body you want should be the same steps you can follow to keep the body you want.

Make it a goal to slowly improve your lifestyle and become a healthier, leaner, and fitter person.

The changes you make can’t be temporary.

They have to develop into habits.

This is why it’s important to commit to making small, realistic changes at a time.

Before you make a change to your lifestyle, you should ask yourself one simple question:

“Can I keep this change up for longer than 6 months?”

If the answer is yes, you’re on the right track.

But if the answer is no, you might need to reassess what you’re doing.

There is no one best way for everybody. Your personal preferences are the keys to your long-term weight loss success.

Experiment early, adjust, and find the methods that work best for you.

Then you can build a lean, healthy body you can keep without a lifetime of suffering.

Mistake 4) You Think You Can’t Gain Weight From Eating “Healthy” Food

Minimally processed healthy foods are full of the nutrients we need to feel and perform our best.

But more does not always equal better.

Just because a food is healthy doesn’t mean we can eat unlimited amounts of it.

Fruits, whole grains, nuts, seeds, and avocados are all examples of healthy foods that are high in calories and easy to overeat.

Yet to the average person, these all sound like foods you would eat if you wanted to lose weight.

And for some people, it’s actually these healthy foods that are stopping them from seeing the results they want.

Because as we now know, you need a calorie deficit to lose weight.

If you eat more calories than you burn, even from healthy foods, you will gain weight.

Remember, healthy foods can still be high in calories. And calories do matter for weight loss. This means you still need to be mindful of your portion sizes.

On a related note, you also need to watch out for “fake health foods.”

Food industry marketers love disguising packaged junk foods as “healthy” choices.

They do this by slapping phrases like low fat, reduced sugar, and high fibre on food packages.

But what they don’t tell you is:

– “Low fat” and “no added sugar” foods can still be high in sugar. Same is true for “reduced sugar” and “all natural ingredients” foods.

– “High fibre” and “high protein” foods can still be high in excess sugar, fat, and calories.

– And messages like “no artificial sweeteners or additives” … Well great, they shouldn’t be there anyway.

Don’t fall for their dirty tricks.

Focus first on eating natural whole foods. And if you do buy packaged foods, always check the ingredient list and nutrition information panel.

[Article] If you need help reading food labels – this guide will show you all you need to know. 

Mistake 5) You Expect Everything To Go Perfectly

There’s a price to pay for everything worth achieving.

Becoming fit and healthy is no different.

It takes time, effort and dedication.

You will have to overcome challenges and slip-ups along the way.

And sometimes, we can go days, even weeks, without seeing any progress.

We will all have days where we go off track and feel like nothing we do is working. But you need to know it’s all normal.

No one eats perfectly 100% of the time, and no one never misses a training session.

If you’re expecting things to go perfectly all the way through, it’s only going to leave you frustrated and disappointed.

And you will be far more likely to lose hope when the bumps in the road do show up.

We all have to overcome challenges on our way to success.

So don’t expect yourself to be perfect.

A few slip ups or “one offs” here and there is not going to make a big difference in the long run.

As long as you’re developing good eating habits and learning from your experiences, you’re still making progress.

And if you can stick to your eating and exercise plans 90% of the time, you will be amazed at what you can accomplish.

Mistake 6) You Don’t Track Your Progress

What’s the only thing worse than your plan not working?

Not knowing if your plan is working.

If you don’t track your progress, how will you know if you’re getting closer to achieving your goals?

– Changes in your body can be hard to notice from day-to-day. Without tracking, it’s difficult to see how much your body has improved (or not).

– Tracking progress lets you monitor the effectiveness of your diet and exercise plans (and make smart changes when needed).

– You will also better understand how your actions affect your body. Tracking progress will help you learn what works best for you.

If you want to change something, you should track it.

Trying to get results by feel alone is likely to leave you disappointed (and waste a lot of your time).

The most successful people have systems in place to track everything. So if you’re serious about looking your best, you owe it to yourself to invest 15 minutes a week to track your progress.

The more effort and consistency you put into tracking your progress, the better your data.

And with better data, the more likely you will make the best decisions over your weight loss journey.

Start tracking your progress today, and remember that something is always better than nothing.

[Article] This beginner’s guide to tracking progress will show you how to get started.

Mistake 7) You Don’t Make Adjustments When Your Plan Stops Working

The definition of insanity is doing the same thing, over and over again, but expecting different results.

But that’s exactly what most people do when it comes to weight loss.

They stick to the same diet or workout plan for months or years even if they’re not getting any results.

You need to make adjustments when things aren’t working.

What helped you lose the first 5 kilos may not necessarily help you lose the next 10 kilos.

In fact, losing weight will cause changes in your metabolism.

This means no plan will work forever without adjustments.

And as you get leaner and leaner, you will need to keep making changes to your diet and lifestyle.

That’s why you should always track and monitor your weight loss progress.

Every 2 to 4 weeks, ask yourself if your actions are getting you closer to your dream body. If yes, great, keep at it.

But if your diet and workout plan has not helped you lose any fat for 3 or 4 weeks, it’s time to make some changes.

Don’t wait any longer. Start taking action.

Now that you know how to overcome the 7 most deadly weight loss mistakes, it’s time to start changing your life for the better.

And if there’s still some doubt holding you back, know this …

There’s never a “right time” to start living healthier and going after the body of your dreams.

Even people who look like they’ve got it all figured out have days where they doubt themselves.

You just have to trust in yourself.

Start by making small improvements to your diet and lifestyle, build momentum, and go from there.

And if you’re really having trouble, find people to motivate and support you.

Get some help from at least one other person.

Someone who also shares your passion for learning, growing, and becoming the best versions of themselves.

Between you and me, I know you’ve got what it takes to do great.

So start today, and never look back.