fitness coach

7 Mistakes that are hindering you to lose fat

After doing my studies and good research I listed these 7 Mistakes that are certainly hindering you to lose fat. Stop doing these and the result would be amazing.

  1. You are not creating a controlled caloric deficit.
    To lose 1 kg of fat you need to create a 7000 calories deficit. This can never be done in one or in a couple of days as a lot of people think. But the calorie deficit should be around 400 or 500 calories a day and backed up by a proper Meal Plan designed to cater all your macro nutrients. It is very important that several factors are taken into consideration when setting
    the caloric deficit such as: Medical, Fitness Level, Genetics, Daily routine, etc.
  2. You are consuming sugars or hidden sugars
    Most hidden sugars are found in carbohydrates and driving carbohydrate micronutrient into the bad micronutrient list and this is why a lot of people have the perception that carbohydrates are bad. Sugar makes your body anabolic which means in a state to store fat and this is because sugars produce insulin spikes into our body. To lose fat one can not be in an anabolic state. If you just understand this and cut out sugar from your nutrition, you already start to see results in fat loss.
  3. You like to eat food you like
    For what’s important in your life you do not do what you feel like, but you do what needs to be done. At the end of the day you are dieting and there are no shortcuts to this. I understand that there are types of food that you cannot eat, but on the other hand, there is food that you prefer from another. When following a tailor made Meal Plan you cannot just change food or try to compensate. It does not work like this. You need to just stick to the plan and keep it simple.
  4. You eat a lot after your workout
    Burning 300 calories during a workout is cause for celebration… but rewarding yourself after exercise with a high-calorie treat doesn`t add up to weight loss. You`re likely to overestimate how much the workout burned off and underestimate how much you ate.
    “Even if you`re just working out for well-being, you still have to keep calories in check” says Heidi Skolnik, author of Nutrient Timing for Peak Performance.
  5. You aren`t eating enough
    You may need to bump up your calories to stoke metabolism. When you dip below about 1,200 calories per day, not only are you not eating enough to get all your nutrients, but your body slows your metabolism in order to hold on to precious calories.
  6. You should stop drinking soft drinks, Juices (Even multivitamworkout fitness coachin Juices)
    Research suggests that diet drinks may backfire: The taste of something sweet without the calories can cause your body to hold on to calories as fat. In one study, diet-soda drinkers had a 178{2f30dbfe3776189acf88705bf11097058fd5359cdb1e09ff4682f12a82d16044} greater increase in waist circumference over 10 years, compared with non-diet-soda drinkers. “Artificial sweeteners can actually raise your insulin levels and lower
    your blood sugar, which may stimulate hunger and move existing calories into storage in your fat cells” says Sharon P. Fowler, MPH, one of the study`s coauthors.
  7. Your diet isn`t digital
    You may already know that writing down what you eat helps you automatically reduce your calorie intake, simply by making you aware of what you eat. But did you know that using a digitized program or application with positive feedback can help you lose even more? A
    study from the University of Pittsburgh finds that people who monitored their diet and exercise with a digital device that provided daily feedback lost more weight and stuck with their diet longer than those who used paper and pen. Not only that, but the high-tech group increased their fruit and veggie intake more than paper users. We are very lucky that at this day and age all this is possible!

Reflect and be accountable for yourself every day and respect yourself.


special occasions

Pause button for special occasions

Many clients are asking me how to maintain their weight loss programme while they are attending some special occasion, like a wedding, BBQ party or when they are traveling for more than a few days.

pause button “I`m always saying – pausing your weight-loss journey for a special occasion is totally OK!  The secret is to do it in a responsible way.”



My suggestion for special occasions food intake:

Learning to “live a little” without gaining weight is the main component of keeping the desired body shape, as well as the achieved results. Here are some hints:

  • keep eating by the given plan and try to stick to it as much as possible
  • keep track your food, as well as the drink intake – especially the alcoholic beverage
  • order the healthy choices from the menu – salads are a good choice because they have less calories
  • keep the meals light and put some effort in preparing the food “on the go”, etc.

But, what if you’re going to indulge in the occasional treat and eat more calories?

Soon you might find yourself thinking it’s not worth undoing several months of hard-work over the occasion, or vacation. When you are in the weight loss mode, keep motivating yourself and find the optimal way to balance out the food intake and you will be proud of yourself.

In case you are heading out on a two week family vacation, my answer is to switch to “maintenance” mode.  In other words, your goal switches from losing weight to simple not gaining weight.  Even if you return from your vacation with the scale +2kg of where you left, it is acceptable.

Find the balance and embrace the responsible lifestyle! You’ll find that you actually enjoy the special occasion and vacation more…

Send your thoughts and experiences on this topic, we are here to discuss.

For all inquiries and free consultations on workout and meal plans, contact us!