22/05/2026
1. Starting calories too low. Aggressive approaches mean you will get too hungry and end up in an overeating/restricting cycle. Or your body adapts to the lower calories and when you do need to drop calorie intake, there is no room to reduce.
2. Drinking calories instead of prioritising food. Where you spend your calories is important especially if you struggle with hunger when in a deficit. So choosing drinks like coffees with cream, syrups, sugar, full sugar soft drinks or juices are commonly pushing you out of calorie deficits.
3. Being emotionally driven with scales. Taking day to day fluctuations as gospel and changing calories frequently based on these numbers. Scale weight should be looked at as one form of data. Not the only form of data.
4. Giving up when it gets hard. Fat loss is a journey and there are going to be times where you have to get out of your comfort zone and do things you may not feel like doing. Instead of giving up every time it gets hard, remember habits and routine are created from consistent repeated actions over a period of time. Not perfection straight away. Be patient with the process of changing your lifestyle.
5. Trying to eat as little as possible and relying on low cal alternatives. Instead focus of increasing your food volume with whole food sources making up the majority of your day and your calorie deficit will be kinder to your body.
6. Too much cardio. When it a calorie deficit, excess cardio can increase your appetite, making it harder to stick to your deficit. Instead just focus of walking because it won’t increase your appetite and will still increase your energy burned for the day.
