The Most Common Fat Loss Mistakes (And How to Fix Them)

The Most Common Fat Loss Mistakes (And How to Fix Them)

Most people work hard in the gym but don’t see the fat loss they expect.

As a personal trainer in Brighton for over 20 years, I’ve seen the same simple mistakes derail even the most dedicated clients.

Here’s how to fix them and start seeing real results.

1. Training Too Hard, Too Often

Pushing yourself every session might feel productive, but recovery drives progress.

If you’re constantly sore, sleeping badly, or feeling flat in the gym, you’re likely overtraining and under-recovering.

Fix:

Plan deloads every 4–6 weeks, manage intensity, and prioritise sleep.

Most people need 2–3 hard sessions per week — not six.

2. Guessing Your Nutrition

“I eat clean” means nothing if your calories are off.

Many people undereat during the week, then binge at the weekend, stalling progress.

Fat loss is about consistency — not starvation.

Fix:

Track for a week to learn your baseline.

Focus on protein (1.6–2.2g per kg bodyweight) and whole foods 80% of the time.

Leave the rest for sanity.

3. Too Much Cardio, Not Enough Strength Work

Endless cardio burns calories in the moment but rarely changes your shape.

Muscle is what gives you tone, definition, and a faster metabolism.

Fix:

Lift weights 3–4 times a week, focusing on progressive overload — adding weight, reps, or volume weekly.

Cardio is a tool, not a punishment.

Working in Brighton as a personal trainer I’ve seen so many people make this mistake.

4. No Plan or Accountability

Without structure, most people just repeat the same workouts and hope for change.

Tracking, adjusting, and staying accountable is what separates results from frustration.

Fix:

Follow a progressive plan — or better yet, have someone build it for you and check your progress each week.

That’s exactly what I do for my in-person and online coaching clients.

5. Ignoring Lifestyle

Training and nutrition matter, but sleep, stress, and recovery are often the missing links.

High stress equals high cortisol, poor recovery, and stubborn fat.

Fix:

Get sunlight, move daily, sleep 7–9 hours, and manage stress through breathwork or walks.

You can’t out-train a bad lifestyle.

Ready to Finally Make Progress?

If you’re tired of doing the work without results, let’s fix that.

I’ll help you build a plan that fits your life and actually works.

👉 book free consultation 07707146197

or learn more about my [/online-coaching]online coaching options.