Top 6 Biggest Problems Keeping You From Your Fat Loss & Body Composition Goals

1. Doing drastic and unsustainable methods.
   Things like keto diet, juices/detoxes/cleanses/ eating 1000 cals a day. You’re starving yourself with extreme restriction, then end up bingeing and gaining back all the weight you thought you lost. This is because you are doing something you can’t sustain long term and you’re doing this because you’re trying to lose weight as quickly as possible which means you are going to do something STUPID only in order to lose weight fast.
   If your method to lose weight is not sustainable, the results will NOT be sustainable!

2. Living by the scale
   stop making yourself feel like absolute SH*T due to a number on the scale. 

   The scale is useful for collecting data when tracking it for only DATA purposes. It doesn’t need to be something that determines what your emotions will be for that day.

   Stop basing your self worth and progress on the scale and letting that determine if things are or aren't working.

   The scale fluctuates for SO many reasons. You cannot rely solely on the scale as a determinant of progress. It’s a problem if you let it freak you out if it goes up one day. You need to learn to be neutral to the scale - don’t be positive if it goes up or negative if it goes up. It’s just data. No emotions attached.
   If one of your best friends called you saying the scale went up 3lbs what would you say? You would say it's normal to fluctuate - so do that to yourself! Don’t just quit and say you’re a failure - it's normal to fluctuate. Just keep going.

3. The “F*CK IT” Mindset
   When you think you screwed up after eating one cookie or piece of cake and just quit.

   Imagine if you applied this to every aspect of your life…

   Just because you went out and ate pizza and margaritas on Friday night doesn’t mean you need to binge and over do it for the whole weekend and start over on Monday…
   You don’t slash the other 3 tires on your car just because you have 1 flat.

   There are some days where you may eat more. There will be other days where you eat less.

   Focus on 80% consistency because this leaves room for fun. For going on date night, happy hour, enjoying birthdays and the holidays, and family dinners.

   Relax. Enjoy yourself.

   Do you really want to spend your entire life trying to cut out all delicious foods and never feeling in control of it and always binging, feeling sick, and then hating yourself?

   Really?

   If you went on vacation for a week, that’s ONE week out of 52 weeks…. Do you really think you f*cked up your progress?
   NO that’s silly thinking. Stop thinking in such a negative way.

   Don’t put yourself in a prison of only eating chicken and broccoli.

4. Cardio as the sole focus for fat loss
   Cardio is important for your health. You should do cardio but it should be done in a way you enjoy and because it’s good for your heart health. 

   Don’t do it just because you’re trying to lose weight.
   Stop chasing the feeling of being as sweaty as possible or feeling absolutely gassed after a workout.

   You shouldn’t leave the gym needing a nap or barely being able to move. 

   If your goal is to lose weight/fat cardio should NOT be your sole focus. 

   If the majority of what you’re doing is cardio - and your goal is to lose weight, it wont work.

   Cardio should be a part but not the whole. Add strength training, mobility, etc.

   Reality is if you want sustainable fat/weight loss, focus on nutrition and strength training and then sprinkle in cardio!

5. WEEKENDS become a SH*T show
   Weekends are a mess for you because you’re so strict in the week and then end up binging on the weekend.

   You wonder why you’re not making progress because you’re eating celery sticks and salad all day everyday - over restricting Monday to Thursday - and then over consuming Friday to Sunday. 

   This is why it’s important to include fun foods in the week so you don’t feel like you need a break on the weekend to eat everything you missed in the week.

   You are setting yourself up for failure if you're over restricting in the week.

   The weekends tend to have less structure so if this is a sticky spot for you, try and start your weekend morning off with something that will make you feel good. Whether that's by eating some fruit, having a glass of water, getting a training session in - then you can go and have fun later but start off on a good note.

6. Because it worked for someone else
   Doing something just because it worked for someone else….

   You do not need to go gluten free because your Aunt Lisa did. She is celiac - you’re not. So you don’t need to do it!

   Just because Linda lost weight on Keto doesn’t mean it’s right for you!

   The more honest you can be with yourself the better off you will be.
   Remember to ask “Is this sustainable for me?”

   Don’t worry about what your aunt, best friend, or favourite influencer is doing - if you can’t be sustainable with it, the results won’t be sustainable!

These are the 6 most common struggles I see people face when it comes to achieving and maintaining their goal of fat loss and/or body composition changes.

Take an honest look at your current routine and see which one is what’s keeping you from your goal(s). Then from there work on how you can adjust to help you get back in alignment with your goal and get you feeling stronger, more energized, and more confident in your journey.

If you need help and are struggling but don’t know what to do next, email me, or join The DANIFIT Method to help you create sustainable change in your fitness and nutrition for life - without extreme dieting or restriction!

Become your strongest, fittest, healthiest self with my DANIFIT Method and see results you never could achieve on your own - AND have them last!