5 of the most frustrating fat loss mistakes and how to avoid them

I wrote this article because I want to make your life easier. Because I know how frustrating, confusing, and hard it can to put tons of effort into something with no result.

I'm also giving you a free gift at the end of this article by the way :)

Unfortunately, hard work and progress aren’t a 1-to-1 relationship. This makes it all too easy to get frustrated with stalled progress--the task begins to feel hopeless.

And because I like you, I’ve assembled a list of solutions to the most frustrating fat loss pitfalls.

Here are 5 mistakes my online clients conquer to stay motivated and end their fat loss frustrations for good.

1. Not being 100% honest about your nutrition

Mistakes #2-5 can probably be avoided by being brutally honest about where you are and what you do nutrition wise.

Regardless of your dietary approach, you need to be honest about your actions, not just on a day to day basis, but also on a long term basis (months, years).

The brain seems hardwired to forget lots of stuff and rationalize poor decisions. Fat loss success requires ruthless objectivity by removing emotions from your interpretation of your decisions.

Rationalizing gives a false interpretation of how you’re eating. Because if the cookie was “ok” then you’re not going to include it in the equation when you’re wondering why the scale still isn’t moving.

Being honest also means not beating yourself up when you do eat the cookie. It’s not the end of the world.

If fitness weren’t a new skill you’d be fit by now i.e. mistakes are going to happen. Move on and learn from mistakes. Don't worry friend, the sky isn't falling :)

Brutal honesty doesn’t only mean acknowledging bad decisions, but also acknowledging and owning up to your good decisions. All too often people focus solely on their mistakes, yet don’t give themselves credit when they do things well.

Writing down everything you consume is the easiest way to instantly keep you honest, mindful, and accountable.

Do this for at least a week, then reflect on it.

Too often, little decisions slip under the radar. A bite of cookie, a few french fries, a few beers after work. All these decisions add up.

Every decision adds up. Every single one.

Record everything you consume and I’m certain you’ll figure out why your weight hasn’t gone down since you started trying to eat better.

Pen and paper don’t lie. A food log paints an accurate picture of what you’re dietary intake looks like on a daily basis and helps you see the bigger picture.

You realize the ice cream you had “just that once” wasn’t actually just that once...it was 5 times.

My online clients say the the simple act of having to write down everything means they’re always conscious and present around food. Plus, because they don’t want to write down junk food, they don’t eat it in the first place i.e. the food log gamifies accountability

2. Trying to work off your dietary mistakes and using exercise as punishment

Viewing exercise as punishment for your dietary sins is demotivating.

When was the last time you put 100% effort into your time out?

Not only does a punishment mindset stifle motivation, but it can lead to cutting corners. When people feel controlled they try to cheat the system.


People do what they can to technically follow the rules, while finding subtle ways of undermining the intent of those rules to express their autonomy.

Besides, when you believe you can “work off” any dietary slip-ups, it’s easier to justify eating poorly. Why? Because you “know” you can just do more cardio and it’s fine.

Thus, ensues a vicious cycle that leads to endless hours on the cardio machines with not a single pound lost.

Delete the idea that you can elliptical your way out of dietary mistakes.

Work on adopting the view that eating healthy and exercising is something you do because you love your body and want to take care of it, not because you hate it.

3. Looking for the perfect diet

There is no one perfect diet. They all suck. That said, they all work if you follow them.

Bouncing from diet to diet is a lot of effort with nothing gained. Chances are, if you’d tried tons of different diets, the problem isn’t the diet, the problem is your approach. The diet can’t do the work for you.

The unpleasant truth is to change your physique, and to change your habits, you have to change the the way you think. The way you’re thinking about this now isn’t working.

Build small consistent habits overtime. Be patient and realize there’s no one single diet that’s perfect for you.

There is no soul diet (it’s like a soul mate... but for dieting). Any diet can work if you’re consistent, patient, and honest.

Get out of the quick fix mentality. You didn’t put on 20 lbs in a month and you’re not going to lose 20 lbs in a month either. This stuff takes TIME.

Pick a diet you can stay on for years. Not a week, not a month, fucking years.

That plan will allow you to get lean and stay lean for the long term. End the frustrating cycle of trying new diets then feeling guilty or broken when they don’t work.

4. Perfectionism

Striving for perfection and being a perfectionist are not the same thing.

Striving for perfection means you’re always trying to get better, perfection is the end goal.

Being a perfectionist means you need to be perfect RIGHT MEOW, otherwise there’s no point. In this latter case, perfect is the archnemesis of better.

Perfect truly doesn’t exist. So if your entire plan for success hinges on doing everything perfectly... it ain’t going to happen. You’re going to slip up. You’re going to make mistakes. You’re going to mindlessly eat a cupcake at a work party. And that’s fine.

Letting that cupcake “ruin” your diet is a problematic mindset, a mindset that sets you up for failure and frustration.

When your only option is perfection (which doesn’t exist), the only potential outcome is failure.

It takes tons of mental effort to keep starting up a new diet and getting stressed every time you inevitably face the failure you set yourself up for.

Set yourself up for success by:

  1. Creating a game you can win. Commit to small changes each week that are practical and feasible within your reality.
  2. Practicing self forgiveness. Nobody is perfect. Let yourself move on after slipping up on your plan. I’ll steal a quote from my coach, Jordan Syatt, “You’re always only one bite away from being back on plan.”

5. Eating too much “healthy” junk food

Just because you bought it from certain fancy grocery store doesn’t mean it’s going to help you be healthy and/or lose weight.

Calories matter. Organic, GMO-free, gluten free brownies have the same amount of calories as regular, common-folk brownies.

Organic processed foods are still processed foods i.e. high calories with little fullness.

Just because it’s marketed as healthy doesn’t mean it is. Most of the time, healthy foods don’t need to be marketed as such. When was the last time you saw some slick marketing about how healthy broccoli is?

Eating “healthy” processed foods, that for all intensive purposes we can classify as “cardboard carbs”, give the illusion of eating for your goals.

To end the frustration redirect your effort. Swap out the “healthy” junk food for unprocessed foods like protein or plants.

The effort you’re putting out into making a change is awesome. Seriously. You deserve a high five so hard you’ll give flacid, awkward handshakes for a good week or so.

To be successful, to crush your fat loss goals and develop a toned, athletic physique you just need to redirect that effort.

And as promised, I have a present for you because I want to help you redirect your energy to get leaner, stronger, and more fit.

Grab a free copy of "Insanity Free Fat Loss: 10 Secrets for Long Term Success" to burn body fat (and keep it off) without dieting or obsessing about your health.

Posted on Oct 20, 2016