9 Ways You’re Sabotaging Your Fat Loss

by Apr 20, 2023Fitness, Weight Loss0 comments

A picture of a lady who has lost a lot of weight

Fat Loss Tips: Avoid These Common Sabotagers

G’day, folks! Are you frustrated with your fat loss efforts? Discover the 9 habits that are undermining your fat loss journey. Learn effective tips, a sample workout for weight loss, an example of a daily diet and practical expectations on losing belly fat.

Optimise your path to success with these 9 valuable insights.

1. The Guilty Treats:

Consistency plays a vital role in achieving fat loss. Many individuals start strong but struggle to maintain consistency over time. Skipping workouts or deviating from your healthy eating plan can hinder progress. To overcome this sabotage, establish a routine and schedule dedicated workout sessions. Plan your meals ahead of time, prep healthy snacks, and stay committed to your goals. Remember, small, consistent efforts yield significant results.

2. Unrealistic Expectations:

Setting unrealistic expectations can lead to frustration and demotivation. Losing fat is a gradual process, and it’s important to be patient with yourself. Avoid comparing your progress to others and focus on your own journey. Set achievable goals that are based on sustainable lifestyle changes rather than rapid weight loss. Celebrate every small milestone along the way to keep yourself motivated and positive.

3. Beware of Hidden Calories:

Your diet plays a crucial role. Consuming processed foods, sugary drinks, and excessive calories can hinder your progress. Replace unhealthy options with nutrient-dense foods that support your goals. Include lean proteins such as chicken, fish, tofu, or legumes in your meals. Opt for whole grains like quinoa, brown rice, or oats, and load up on fresh fruits and vegetables. Prioritise portion control and track your calorie intake to ensure you’re in a calorie deficit.

4. Escaping the Sedentary Lifestyle:

Being sedentary for extended periods slows down your metabolism and hampers fat loss. Incorporate physical activity throughout your day to combat this sabotage. Take frequent breaks to stretch or walk, use stairs instead of elevators, or engage in activities like gardening or cleaning. Additionally, prioritise regular exercise sessions that include both cardiovascular exercises and strength training to maximise calorie burn and build lean muscle.

5. Tackling Oversized Portions:

Overeating and relying on food as a coping mechanism for emotions can hinder fat loss progress. It’s important to develop a healthy relationship with food. Practice mindful eating by paying attention to hunger and fullness cues. Find alternative ways to manage emotions, such as engaging in physical activity, journaling, meditating, or seeking support from loved ones.

6. The Impact of Poor Sleep:

Lack of sleep can disrupt hormone regulation, leading to increased hunger and cravings. Aim for 7-8 hours of quality sleep each night. Establish a bedtime routine, create a sleep-friendly environment, and limit screen time before bed. Prioritising sleep will not only support your fat loss goals but also improve overall health and well-being.

7. Neglecting Strength Training:

Some individuals focus solely on cardiovascular exercises and neglect strength training. Resistance exercises are essential for building lean muscle mass, which boosts metabolism and enhances fat burning. Incorporate compound exercises like squats, deadlifts, lunges, and bench presses into your workout routine. Aim for 2-3 strength training sessions per week, targeting all major muscle groups.

8. Ignoring High-Intensity Interval Training (HIIT):

HIIT workouts are highly effective due to their ability to increase calorie burn, improve cardiovascular fitness, and stimulate fat oxidation. Integrate HIIT sessions into your routine, alternating between high-intensity bursts and active recovery periods. Examples include sprint intervals, jumping jacks, burpees, or cycling.

9. Not Managing Stress:

Chronic stress triggers the release of cortisol, a hormone that promotes fat storage, especially in the abdominal area. Find healthy ways to manage stress, such as practicing yoga, deep breathing exercises, mindfulness meditation, or engaging in hobbies you enjoy. Make self-care a priority and create a balanced lifestyle that includes activities that bring you joy and relaxation.

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Expectations on Losing Belly Fat

When it comes to losing belly fat, it’s important to understand that everyone’s body is unique, and results may vary. Losing fat in this area requires a comprehensive approach that includes a combination of targeted exercises, a calorie deficit, and overall loss of fat throughout the body. Patience and consistency are key as sustainable fat loss takes time.

Losing belly fat can be a challenging endeavour, but with consistency and the right approach, it’s possible to see results. It’s important to set realistic expectations and understand that spot reduction is not possible. Instead, focus on overall fat loss through a combination of targeted exercises, a healthy diet, and consistent lifestyle habits.

“Remember, everyone’s journey is unique, and it’s important to find an approach that works best for you. Stay consistent, remain patient, and keep your long-term goals in mind. With dedication and perseverance, you can overcome these common sabotages and reach your goals.”

Sample Workout for Fat Loss: Burn Fat Fast

Finding time to hit the gym can be challenging, but you can still achieve effective your goals with a home workout routine.

Here’s an example of a workout that can help you burn fat and boost your metabolism:

Jumping Jacks: Start with a set of 3 rounds, performing 20 jumping jacks in each round. This exercise elevates your heart rate and engages multiple muscle groups.

Bodyweight Squats: Complete 3 sets of 12 reps. Stand with your feet shoulder-width apart, lower your body by bending your knees, and push your hips back as if sitting into a chair. Keep your chest lifted and weight in your heels.

Push-Ups: Perform 3 sets of 10 reps. Place your hands slightly wider than shoulder-width apart and lower your body by bending your elbows. Keep your core engaged and maintain a straight line from your head to your heels.

Burpees: Do 3 sets of 10 reps. Begin in a standing position, lower into a squat, place your hands on the floor, kick your feet back into a plank position, perform a push-up, jump your feet forward, and explosively jump up with your arms overhead.

Mountain Climbers: Complete 3 sets of 20 reps. Start in a plank position and alternate bringing your knees toward your chest in a running motion. Maintain a strong core and engage your glutes throughout the exercise.

Plank: Hold a plank position for 30 seconds to 1 minute, repeating for 3 sets. Keep your body in a straight line from head to heels, engage your core, and avoid sagging or lifting your hips.

High Knees: Incorporate 3 sets of 30 seconds each. Stand in place and drive your knees up toward your chest alternately. Increase the intensity by performing the movement at a faster pace.

Bicycle Crunches: Complete 3 sets of 15 reps. Lie on your back, lift your shoulders off the ground, and bring your opposite elbow to the opposite knee while extending the other leg. Alternate sides in a cycling motion.

Skipping Rope: Add 5-10 minutes of skipping rope at the end of your workout. It’s an excellent cardiovascular exercise that helps burn calories and improve coordination.

“Remember to warm up before the workout and cool down afterward with some stretching exercises. Modify the intensity or repetitions as needed based on your fitness level and gradually increase the challenge as you progress. Consistency and progressive overload are key to achieving optimal fat loss results.”

If you’re looking for personalised guidance, support, and expertise to help you achieve your goals, look no further than our Personal Training programs. Our highly skilled and experienced trainer Michael Smith is dedicated to crafting tailored workout plans, providing accountability, and maximizing your fat loss potential. Visit our Personal Training page today to learn more about how our personalized approach can accelerate your weight loss and transform your body. Take the first step towards a healthier, fitter you and unlock your full potential with our professional guidance.

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Sample Fat Loss Diet and Plan

Implementing a well-balanced and nutritious diet is crucial for fat loss. Here’s an example of a daily fat loss diet guide:

Breakfast: Scrambled eggs with spinach, mushrooms, and diced tomatoes. Whole-grain toast with a thin spread of avocado.

Snack: Greek yogurt topped with a handful of mixed berries.

Lunch: Grilled chicken breast seasoned with herbs and served with a side of steamed vegetables (broccoli, carrots, and cauliflower) and quinoa.

Snack: Apple slices with a tablespoon of almond butter.

Dinner: Baked salmon with a squeeze of lemon juice, accompanied by roasted asparagus and a small serving of brown rice.

“Remember to adjust portion sizes according to your caloric needs and consult with a specialist for personalised dietary guidance.”

Start Your Journey to Better Health & Weight Loss

Achieving your fat loss goals requires dedication, knowledge, and support. By avoiding common fat loss sabotagers and implementing effective strategies, you can optimise your results. If you’re ready to take the next step towards better health and weight loss, I invite you to get in touch with Michael.

Michael is a knowledgeable and experienced health and fitness professional who can provide personalised guidance for your specific needs. He offers a Free Discovery Call to discuss your goals, challenges, and how he can support you on your journey. Take this opportunity to benefit from his expertise and start transforming your body and reclaiming your health.

Don’t let sabotagers hinder your progress any longer. Contact Michael today to schedule your free discovery call and embark on your path to a healthier, fitter, and more confident you.


Core Impact Health and Fitness is located in the Lower Plenty area which is approximately 20km North East of Melbourne’s CBD and close to Montmorency, Rosanna, Viewbank, Templestowe, Eltham and close to many other North Eastern Melbourne Suburbs.

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