Beware: 11 fat loss mistakes you might be making! Plus, the one rule for a lean and fit body 👇 https://t.co/1tLp9AaiHw

1. Trying to sweat the fat off.

If your idea of losing fat is burning it through horrible HIIT classes, spin classes, bootcamps, etc. then rest assured that isn't necessary and is actually the harder approach.

Diet is king for fat loss.

2. Not eating enough protein.

Protein will help you to keep your muscle as you lose fat.

It will also keep you feeling fuller for the same amount of calories.

AND it has a higher thermic effect, meaning you burn more calories just from digesting it!

3. Thinking your workouts burn fat.

Stop thinking you need to blast the fat off you with your workout. That's not how it works.

Lifting weights is for creating a stimulus to gain or maintain muscle.

You're lifting (and eating protein) to keep your muscle while you lose fat.

4. Trying to spot-reduce fat.

Stop doing crunches to try and remove abdominal fat. It won't work.

You don't lose fat from an area by targeting it with exercises.

You'll lose fat all over when you're in a calorie deficit. Skip the crunches. You'll have abs when you lose the fat

5. Thinking your workouts burn a lot of calories

You're better off not worrying about trying to burn calories in your workouts.

You might burn 300 calories during your workout. You can eat that in about 20 seconds. So focus your attention on what you eat instead.

6. Reacting to daily scale weight changes

Don't read into differences in your weight from one day to the next.

Your weight fluctuates every day (and during the day).

Take daily weigh-ins, but use it to create a weekly average.

7. Not walking enough

The energy required to move you around throughout the day can add up if you're active enough. If you average less than 5k steps per day, get it up to 10k+

This can help you to create or widen the required calorie deficit.

8. Worrying about meal timing

Eat when works for you and when helps you to manage hunger.

You don't need to do fasting. If the same amount ends up getting eaten, when you eat it will make no difference.

9. Cutting out carbs.

It's a myth that carbs cause fat gain.

If you cut them out, you cut out a lot of options and foods that are easy to overeat. 

That usually results in a calorie deficit - which is the only reason why it works.

10. Too many liquid calories

Water is a good choice, it can help you feel full.

Coffee and tea are good choices, as caffeine blunts hunger.

Just be aware of the calories in them. Black coffee has none. Certain drinks on the menu at starbucks have 400.

This matters.

11. Not resistance training

You should be performing some sort of resistance training program that works each muscle group at least once per week.

This will help you to maintain muscle as you lose fat, instead of losing fat AND muscle.

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If you want to lose fat eating any food, you should track macros.

MacroFactor is the best app for this.

It will get you the right macros for losing fat and maintaining muscle, and adjust them based on your progress

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That's the end of this thread.

If you found it useful, please retweet the first tweet below to save someone else from fat loss frustration!

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Attention Dads! 

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Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

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