It’s one of the most common weight loss mistakes and one that I’m guilty of over and over again!
I’m getting better at resisting that temptation because I know how bad it is for my weight loss goals. But there are plenty of weight loss mistakes to make.
Perhaps the biggest weight loss mistake is to try to do it alone. The support and accountability that friends and family can provide is extremely beneficial for almost any project.
FF30x is a weight loss program that's designed to give you an edge from day one. The support, accountability, and guidance have helped thousands of men transform their bodies and lead a healthier life.
Weight Loss Mistake #12:
Looking at the Scales Too Often
The first thing you probably do when wanting to lose weight is to take a look at the scales. Knowing where you stand gives you a base figure and helps you calculate how much you want to lose, enabling you to track that loss.
If you’re exercising to lose weight then you may also be increasing muscle mass. The scales won’t be going down, but you’ll be healthier.
If you’re not even exercising then looking at the scales too much can take away your motivation, especially if they don't go down as fast as you want them.
Either option is likely to damage your ability to achieve your goals.
Instead, weigh yourself just once every two weeks and take measurements of your waist, thighs, arms, and chest. The change in these will show you how your body is really changing.
Weight Loss Mistake #11:
Obsessing Over Calories
Counting calories can seem like a great way to eat less than your body needs. You’ll need to discover your maintenance calorie amount so you know how much to eat.
While counting calories can be helpful to some people, being obsessive about calories could have a negative impact.
A much better tactic is to have a good understanding of the amount of calories are in the foods you eat.
Skip the obsessive calorie counting. Instead, focus on eating healthily when you’re hungry.
Weight Loss Mistake #10:
Exercising Too Often
Exercise burns calories, that’s generally a good thing for weight loss. But if you exercise too much, you’ll increase your chance of injury, and risk burning out your body.
The result will be a long break before you can exercise again. In addition, your stress levels are likely to go up which can negatively impact your weight loss efforts.
The solution is surprisingly simple. Focus on 30 minutes to an hour of exercise per day, preferably alternating days between cardio and strength training. Take a couple of rest days if you're pushing it too much.
Weight Loss Mistake #9:
Not Doing Enough Strength Training
Strength training, bodybuilding, or weight lifting is often overlooked when you’re trying to lose weight. In fact, it is the most common of weight loss mistakes among older men.
The theory is that you don’t want to bulk up, you’re trying to lose weight.
But, the reality is that strength training increases your metabolism, burns more calories, and improves your ability to do other exercises. The effects of strength training last long after you've finished your workout.
For weight loss, choose some exercises that allow you to focus on upper body one day and lower body another. You should be aiming for 10-12 reps and 3 sets with the maximum weight you can manage in order to complete all the reps.
Don’t be ashamed to start light and build up; it’s better than getting injured on your first attempt.
Weight Loss Mistake #8:
Opting for Low Fat Foods
It can seem like a no-brainer to choose low fat, low sugar, or even no-sugar foods.
Unfortunately, those foods are still processed and the sugar and fats are replaced with sweeteners and artificial flavorings. They can actually be worse for your waistline!
Instead, check out the perfect plate eating method.
The aim is to make every plate ¼ protein, ¼ carbohydrates, and ½ vegetables. Once you perfect the approach you’ll even find you can prepare meals in advance; saving you time and reducing temptation on a daily basis.
FREE 24-min Fat Burning Workout
All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells
Weight Loss Mistake #7:
Not Enough Protein
Protein is essential for your body. It is an important part of the process of repairing muscles and it can help you to feel fuller for longer. This will reduce your desire to snack.
However, too much protein will be stored as fat, increasing your weight. On the other hand, too little protein is likely to leave you feeling hungry at the wrong times, which leads to snacking.
Fortunately, adopting the perfect plate approach to eating, as mentioned above, will help to ensure you have all the nutrients your body needs.
Dieting is incredibly popular. But, most diets are designed to be extreme, which can encourage weight loss. The problem is that once the weight has been lost, or partially lost, you’ll return to the way you used to eat. This will result in your gaining all of the weight back.
In fact, as many as 65% of dieters will actually return to their pre-weight loss figure or higher, at some point after finishing their diet.
The answer is actually simple. Don’t go on a diet. Instead, make small changes to your eating habits which make you eat healthier. If you do these gradually they will simply become part of your lifestyle and will be sustainable for life.
Weight Loss Mistake #6:
Drinking Too Much
A little alcohol is good for you. Experts recommend no more than one drink a day to maximize health benefits. The problem is that for many men one drink turns into several. It’s courtesy of socially acceptable norms.
In short, a man can’t go out for just one drink because it doesn't look manly enough!
But don’t forget that virtually every drink contains calories. There is no point in spending an hour or more sweating in the gym if you’re simply going to drink those calories back on in ten minutes.
Give yourself a limit when you’re going out drinking. If you can’t stick to one then add water between drinks; it will help you feel full and slow down your drinking rate.
In addition, you can opt to be the designated driver, or you can choose not to go out every night. There are plenty of other things you can be doing with that time!
Weight Loss Mistake #5:
Not Drinking Enough
The human body is approximately 60% water. You need to replenish it regularly in order to flush toxins out and help your organs and cells function properly.
Water can also help to keep you feeling full, reducing the likelihood of your snacking when you shouldn't be.
But that’s not all! Water is also a great option whenever you feel hungry. The modern world is used to instant gratification. This has led to an assumption that you’re hungry even when you’re actually just thirsty.
Every time you feel hungry drink a glass of water. If you still feel hungry in 15 minutes then you really are hungry! This won’t just reduce your calorie count, it will also help your mind to learn the difference between hunger and thirst.
Weight Loss Mistake #4:
Not Changing Your Workout
Working out is great. Whatever activity you choose to do there is nothing so satisfying as successfully reaching the end of your exercise routine. You’ll know you've been burning the fat and making yourself healthier.
But, if you do the same workout every time you’ll be surprised by how quickly it loses its effect.
Your body is very good at adapting. Running the same route for 30 minutes every day will become predictable to your body and it will adjust to accommodate it.
You won’t burn the calories you think you are and you won’t get the benefit you want.
Instead, try alternating strength training and cardio, mixing up the exact exercise as you go. Feel the burn, it will show that it really is working.
FREE 24-min Fat Burning Workout
All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells
Weight Loss Mistake #3:
Not Getting Enough Sleep
Sleep is essential for so many of your body’s functions. It is when your body balances it’s hormones and repairs any damage to your body.
Two hormones that are affected by sleep levels are ghrelin and leptin. Ghrelin’s role is to control your appetite. The more ghrelin you have in your body the hungrier you’ll feel. Unfortunately, if you don’t get enough sleeps you’ll wake up with high levels of ghrelin.
In contrast, leptin makes you feel full. The higher the level of leptin, the fuller you’ll feel and the less need there would be for food. Again, leptin levels increase while you sleep; not getting enough sleep is going to make you crave food more during the day.
Set yourself a bedtime and make sure you can get between 6-8 hours of sleep every night. You’ll feel much better for it and your weight loss will improve!
Weight Loss Mistake #2:
Relying On Smoothies
Finally, it can be tempting to stop eating regular meals and start consuming smoothies. After all, many celebrities tell you how fantastic and effective these things are.
Unfortunately, the truth is that a liquid diet is not going to keep you feeling full; leaving you more like to graze or give into temptation.
In addition, if you’re on a liquid diet you’re going to notice the difference on the toilet. As they say, you are what you eat; if you’re only drinking liquid then that’s what’s going to come out.
Smoothies can be healthy as long as they don’t have too much sugar or added sweeteners. But, they should be an accompaniment to a small, but healthy, meal or snack.
Weight Loss Mistake #1:
Not Asking for Help
Too many men wait for too long to ask for help. Asking for help doesn't feel masculine.
But, the simple fact is that you don’t know everything and nor should you! You probably wouldn't dream of trying to do the company taxes, there are professionals for that. Equally, there are professionals in weight loss.
Join the FF30X program today and you’ll get access to hundreds of healthy eating and exercise tips. But, most importantly, you’ll gain the support of men like you; people who are trying to lose weight, build lean muscle and become better versions of themselves;
You can learn the weight loss mistakes to avoid and it will help you reach your goals. But join the FF30X program and you’ll have everything you need to become the man you want to be.
Your new friend & health coach, 
Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
- The simple & delicious Fit Father Meal Plan
- The metabolism boosting Fit Father 30X Workout (under 90 min/week)
- VIP email coaching where I'll personally walk you through the program
The reason for this might be two-fold. Caffeine gives you more energy, which makes it easier to stay active and have better fat-burning workouts. 
Here at the Fit Father Project, we’re all about improving health. We view fitness as one of the most important facets of a person’s life. While there are many components to the modern life, being fit serves to improve your overall capabilities.
Many large corporations and businesses have adopted something called SMART goals, which stands for Specific, Measureable, Attainable, Relevant and Time-bound.
Fishing is one of my favorite activities. So much so that it can in the way of my goals. I have to force myself to limit the amount of time I spend fishing. Because I spend so much money on traveling and purchasing equipment, I decided to link fishing to my savings account. This means I only go fishing during the weeks I’m able to save money.
There’s even science that backs up the claim that incentives improve the chances of accomplishing goals. One 
Make a pact with them and commit to helping one another accomplish your goals.
Would you like to know the sad reality? Obesity is still at epidemic proportions and growing. 80% of people who lose more than 10% of their body weight gain it all back.
Guess how much weight the monkeys lost? None.
Plus, as with the monkeys, you unconsciously move less and expend fewer calories throughout the day. These changes are consistent with the “set point” theory, the idea that your brain monitors calories and calories and makes changes that help keep you around your set point weight, a safe weight where you're not in danger of starvation.
For example, 200 calories of steamed broccoli will have a different hormonal impact than 200 calories of sugary candy. The latter causes a sharp rise in blood sugar and release of insulin.
Calories come from food sources, and each food source affects the hormonal environment in your body differently. The type and quality of food you eat also impacts your appetite.
If you're looking for motivation, you might benefit from a commitment to a formal fitness program. Accountability is a great way to stick to your plan and move closer to your goals.
Choose extra virgin oils in place of highly processed plant oils
In fact, some additives approved for use in the United States have been shown to 
While you can’t always avoid additives entirely, do the best you can by:
Erin Coleman
By taking the right steps, you’ll quickly realize that you can achieve the weight loss you dream of. An extreme weight loss plan, along with the support of others, will push you in the right direction. This guide will take you through the key elements of any weight loss plan.
Over the years 
This is another of the 
There are actors that will happily gain and lose weight for specific roles, but this is not always the case. Actor Jonah Hill has always seen himself as a larger person. Jonah says this stems from being larger at school. The idea that he was fat has been affirmed by a countless number of people over the years.
At his heaviest John Goodman weighed in excess of 400 pounds. Since starting to tackle his weight problem, he has lost in excess of 100 pounds, putting him in an elite club alongside Fit Father members Brian and Craig above.
We've already looked at the event that first triggers your desire to lose weight. Because you see yourself every day, it is easy to overlook the small changes that happen, leading to a large change overall.
It is also important to set your goals. If you currently weight over 300 pounds, you may want to set a 100-pound loss limit, or you may simply have a target weight in mind. Either is acceptable, but setting that a goal will make it easier to monitor progress.
You need food to provide energy and other important nutrients. However, there is a big difference in the quality of the food you put into your body and the effect it has. In order to lose weight, you simply need to eat fewer calories than your body needs to function. (That’s the maintenance calories mentioned earlier).
Once you understand which foods you should be eating the next step is to refine your portion control. There is little point in eating low-calorie foods if you simply eat more of them, effectively increasing your calorific intake.
When you’re looking to undertake an extreme weight loss plan, you need to consider starting some exercise. Although what you eat is the most important part of weight loss exercise will increase the number of calories you burn and improve the health of your body.
You probably already realize that sugar has to go. Of course, you need a little to keep your body healthy, but you don’t need all the products with added sugar such as fizzy drinks, candy, pastries, and donuts or even dairy desserts.
You need to ask yourself why you want to lose weight and write down the various reasons. 
The
If you’re new to exercise start with 30 minutes of simple activity such as:
Running
Your hands need to be shoulder width apart with your feet together and your body straight. Go from arms straight to arms bent; with your chest almost touching the floor and then back up.
Simply keep your body straight while resting on your left elbow and forearm. Your left foot should be on the floor with the right foot on top of it. You’ll be sideways to the ground.
Start by standing straight, facing away from the bench. Put your hands behind your back and grab the bench, with our hands at shoulder width apart, move your legs 2 – 3 feet in front of the bench so that your knees are bent but not as far as 90°.
Start with your feet shoulder width apart and a dumbbell in each of your hands. Your back should stay straight and your head up as you lower yourself down. Your thighs will become parallel to the floor as the dumbbells pause approximately an inch from the ground.
Stand straight with your feet at shoulder width apart. Hold a dumbbell in each hand and then slowly move them out to the sides. Ideally they should reach shoulder height. You need to pause for 2 seconds before lowering them back down and repeating another 7 times.
Again stand with your feet shoulder width apart and hold a dumbbell in each hand with the palm facing outwards. Bring your arms up bending the elbow until the dumbbells reach your shoulder; hold for several seconds before lowering them back to the starting position.
The simple fact is that a balanced diet is essential for you to lose weight and stay healthy. Try this 
In short it is the recognition that time is precious and you live a hectic lifestyle. The pressure of work and raising a family can make it difficult to choose the healthy option when it comes to eating. Let’s face it, who hasn't sunk into their armchair while ordering a pizza at the end of a long day?
All you need to do is plan your meals and even snacks for the coming week. You can get inspiration from this article, the 
Jars are great for soup, but they also work effectively for any salad.
A great way to avoid this scenario is to cook several pieces of chicken, some fish, eggs, legumes, potatoes, and even some lentils or similar. Basically you want vegetables, fruits, whole grains, lean meat, nuts, beans and other healthy food choices.
Dumbbell Bench Press
Dumbbell Shoulder Press
The Deadlift
Bodyweight Squats
Dips
Burpees
Step Ups
The secret is to do each exercise until you can’t do any more. This will boost your health, fitness, help you burn fat and gain lean muscle.