The biggest dieting mistake that you’re probably making that is costing you the results you desire
99% of the time that I have a conversation with an individual who reaches out to me for help, they say that their goal is fat loss.
Sometimes they attach a number to it … I want to lose 10 lbs, 30 lbs, 50 lbs, 100 lbs, etc.
Sometimes they don’t … I don’t care what the scale says, I just want to be leaner and more toned.
Then, I ask them what they’ve tried in the past to lose X amount of pounds or to simply get leaner and more toned and they usually say …
I’ve tried Weight Watchers, I did whole 30, I was counting calories for a while. I did keto for a bit, I tried Optavia, Noom, and most recently my doctor told me I should be eating 1200 calories per day.
Obviously there are slight variations to each individual’s dieting history but that’s the basic gist of it.
What is the glaring problem here?
You may be thinking … those programs are unsustainable!
And you’d be correct, but that’s not the glaring problem.
We actually have to peel back a layer and go one level deeper for the REAL issue.
The biggest dieting mistake that most people make that prevents them from ever reaching their body composition goal is …
Always thinking that fat loss is the answer.
Here’s a litmus test …
Pick your weight loss target. 10 lbs, 20 lbs, 50 lbs, whatever.
You got the number in your mind?
Ok, let’s say I can snap my fingers and give you that result right now.
However, you will look skinny fat, you won’t like the way you look, you’ll be weaker, and will be more prone to getting sick.
You still want that outcome?
Probably not. But that’s exactly what you’re chasing when you always think that fat loss is the answer.
Why?
Because you’re missing the key to your metabolic kingdom …
MUSCLE.
Muscle is the greatest gift that you can give to yourself, your health, your metabolism, your immune system, your longevity, your confidence, and your aesthetics.
Your goal isn’t to lose 30 lbs and still hate the way you look.
When someone says that they want to get leaner and more toned … they have an image in their mind of what that will look like. And it’s usually a body that has more muscle.
Fat loss isn’t always the answer.
Muscle is frequently the answer.
All of the fad diets out there and restrictive protocols that you’ve tried do not prioritize muscle.
It’s like sacrificing your King and Queen in chess. You make that move and you lose the game.
Muscle is the king and the queen.
It’s not just something that makes you look better naked. It supports hormone health, metabolic health, immune function, lowers inflammation, helps you perform better, and live longer.
So how do we prioritize muscle?
That’s the question you should be asking.
Eat enough protein. Too many people under consume protein. An easy target is 1g/lb of target body weight. If you’re 200 lbs and you want to be 180, eat 180g of protein per day.
Lift heavy. 2-5 days per week. Focus on slow and intentional sessions where you can really feel your muscles working. Increase the volume, weights, intensity, or improve form over time.
Sleep and recover. Rest / recharge days are where you grow and get better. Sleep is magical for health and well-being.
Find ways to manage stress. It’s not always about trying to reduce stress. Sometimes you can and sometimes you can’t. But you can always find ways to destress or recharge your batteries. Read, journal, meditate, do breathwork, get in a sauna, take a nap, listen to music, laugh, play, connect with loved ones.
Don’t overdo cardio. You can still do cardio, just manage the dose. The “how much cardio is too much” question is dependent on the individual. Your body will tell you if you’re not recovering well.
Eat enough calories overall. You can’t support muscle by constantly under eating. Again, the “how much” question is purely an individual one. There’s no need to guess though. That’s what a coach is for.
When you shift your perspective from always pursuing fat loss to taking pride in how much muscle you have … the process will be way more enjoyable and sustainable.
That doesn’t mean you won’t ever focus on fat loss, it just means your baseline mindset will set you up for long term success.
Try it sometime 🙂
