𝟏𝟎 𝐜𝐨𝐦𝐦𝐨𝐧 𝐦𝐢𝐬𝐭𝐚𝐤𝐞𝐬 𝐤𝐞𝐞𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐟𝐚𝐭

1. Having cheat days. https://t.co/CootCznUOZ

Don't listen to anyone who says cheat days are necessary if you want to lose fat.

There's a place for REFEED days or a cheat MEAL (as a psychological boost) but you DO NOT need one if you've just started dieting.

You're just erasing your deficit.

2. Not tracking calories

If you want to lose fat, you've got to be in a calorie deficit.

This is MUCH easier to achieve if you're actually tracking what you eat.

Not tracking calories when you want to lose fat, is like not tracking your spending when you want to save money.

3. Not eating enough protein.

Protein has many roles in the body.

One of these is replacing muscle tissue.

If you don't eat enough protein, you're going to lose muscle as well as fat.

Aim for 1.6g per kg of target body weight.

4. Eating a lot of highly processed foods.

Highly processed foods are less satiating than unprocessed foods, meaning you can't eat as much food for the same calories.

You'll be eating less food if you're in a calorie deficit eating highly processed foods, and more hungry.

5. Not tracking calories accurately.

If you're tracking calories you need to do it properly.

Eyeballing & guessing isn't good enough. You can easily be 20% out or more.

If you don't use digital scales to weigh & measure foods then you don't really know how much you're eating.

6. Drinking alcohol.

Alcohol does nothing to fill you, provides zero nutrients and is likely to lead to worse decisions - meaning you may drink more calories than you budgeted for, and eat food you didn't plan to.

Avoid.

7. Not eating enough.

No, "starvation mode" won't stop you losing fat.

But trying to adhere to unsustainably low calories will result in failure.

At some point you'll probably binge eat everything you deprived yourself of, and undo your own work.

8. Believing specific foods burn fat.

You do not need to eat anything specific to burn fat.

You'll burn fat eating anything as long as you're in a calorie deficit.

Good foods for fat loss are things that keep you fuller for longer, without using up much of your calorie budget.

9. Not focusing on satiating foods.

80% (or more) of your diet needs to be focused around the most satiating foods.

That means lean meats and fibrous vegetables. This is how you eat huge plates of food and stay in a calorie deficit.

10. Thinking you can reach your goals with training alone.

Paying close attention to your diet is a MUST if you want to lose fat.

Sorry if this is news to you.

My workouts fit into 20 minutes or less, 3-4x per week.

I've put the whole plan into an online course and program you can grab here:

(66% off for 24 hours only)

https://t.co/jAlDkEfE9B

If you found this thread helpful please RT the first tweet below:

Follow me @Rob_NBF if you want to get in shape with the minimum effective dose.

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Dad to 2 with 1 on the way. I help dads overhaul their workout mindset to get them to Superhero Dad status with less than 60 mins/week.

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