5 Hidden Mistakes Preventing Fat Loss and Making You Gain Weight

Health fiction, health, Pinterest, short story iNthacity Network July 2, 2025 0 Comments

If you’ve been grinding in the gym, counting calories, and still can’t seem to hit that elusive 10% body fat, you’re not alone. Dr. Mike Diamonds, a fitness expert and coach, recently broke down the five common mistakes people make when trying to shed stubborn fat. In his YouTube video, he shared his personal journey and the science-backed strategies that helped him transform his physique. Let’s dive into these mistakes, unpack the science, and explore how you can finally achieve your fat loss goals.

Mistake #1: Metabolic Positioning

When you start a diet, your body is like a well-oiled machine, burning calories efficiently. But as you diet longer, your body adapts. It’s like your metabolism hits the brakes to conserve energy. This is called metabolic adaptation, and it’s a key reason why you might hit a plateau. Dr. Mike explains that your Total Daily Energy Expenditure (TDEE) includes your basal metabolic rate (BMR) and non-exercise activity thermogenesis (NEAT). NEAT covers everything from fidgeting to walking around the house. When you’re in a calorie deficit for too long, your body reduces NEAT to save energy. You might not even notice it, but you’re moving less, burning fewer calories, and sabotaging your progress.

A study by Bouchard and colleagues on identical twins showed that the twin who moved more lost 18 more pounds of fat in 90 days, even though both had the same diet and exercise routine. The takeaway? Stay active throughout the day. Stand up, pace around, and keep your NEAT high. It’s the little movements that add up.

Mistake #2: Underestimating Calories

Here’s a hard truth: most people underestimate how much they’re eating. A 2002 study found that even professional dietitians underreported their calorie intake by 223 calories a day, while inexperienced participants underestimated by a whopping 429 calories. That’s enough to keep you out of a calorie deficit and stall your progress.

Dr. Mike gives a great example: two rice cakes with peanut butter might look the same, but one could have 150 extra calories. The same goes for oats—a slightly larger portion could add 200 calories. The solution? Use a food scale. Track your intake meticulously for a few weeks to get a clear picture of what you’re really eating. Knowledge is power, and in this case, it’s the power to lose fat.

Mistake #3: Cheat Days Gone Wrong

Cheat meals can be a double-edged sword. Done right, they keep you sane and make your diet sustainable. Done wrong, they can derail your progress. Dr. Mike warns against common cheat day mistakes: cheating too often, eating too much in one meal, indulging in entire cheat days, overdoing dietary fat, and drinking too much alcohol.

His advice? Stick to one cheat meal per week and keep it within 150% of your daily calorie intake. This way, you can enjoy your favorite foods without sabotaging your goals. If you’re curious about how to structure cheat meals, check out Dr. Mike’s detailed video on the topic.

Mistake #4: Drastically Dropping Calories Too Quickly

We live in a world of instant gratification, and that mindset often spills over into dieting. Dr. Mike warns against crash dieting, which can lead to low compliance and aggressive hunger hormone spikes. When you cut calories too quickly, your body fights back, making it harder to stick to your plan.

Instead, aim for a moderate calorie deficit of 20-25%. This approach is more sustainable and less likely to trigger binge eating. Dr. Mike also recommends a high-protein diet when calories are low. Protein keeps you full and helps preserve muscle mass. Try simple, delicious meals like protein oats or protein rice cakes. If you’re looking for a great protein supplement, check out these options on Amazon.

Mistake #5: Too Much Cardio

Cardio is great for burning calories, but too much can hinder muscle growth. Research by Jacob and colleagues shows that concurrent training (strength and endurance) can diminish muscle gains compared to strength training alone. The key is balance. If your goal is to build muscle and lose fat, prioritize strength training and keep cardio sessions short and strategic.

Dr. Mike suggests training before cardio and separating your sessions if possible. For most people, 30 minutes of cardio a day is enough, as long as your diet is on point. And don’t forget to hit your daily steps—it’s a simple way to boost your NEAT and keep your metabolism humming.

Supplements to Support Your Journey

While supplements aren’t a magic bullet, they can help fill in the gaps. Dr. Mike recommends protein supplements like IsoPept to help you hit your daily protein target. A multivitamin like Perform can ensure you’re getting essential nutrients, especially when you’re in a calorie deficit. And if you need an energy boost, pre-workout supplements like Pride or OxyShred can give you the edge you need. Check out these supplements on Amazon to support your fat loss journey.

Final Thoughts

Hitting 10% body fat isn’t easy, but it’s achievable if you avoid these common mistakes. Focus on your metabolic positioning, track your calories accurately, structure your cheat meals wisely, avoid crash dieting, and balance your cardio with strength training. And remember, supplements can help, but they’re just the cherry on top of a solid diet and training plan.

As the Mayo Clinic reminds us, “Weight loss is a journey, not a destination.” It’s about making sustainable changes that you can stick to for the long haul. So, what’s your biggest challenge when it comes to losing fat? Are you ready to rethink your approach and finally hit your goals? Share your thoughts in the comments below and join the iNthacity community—the Shining City on the Web. Let’s build a healthier, stronger future together.

Disclaimer: The information in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before starting any new diet or exercise program.

Wait! There's more...check out our gripping short story that continues the journey: The Relic of Redemption

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