Three Nutrition Mistakes that might slow down your fat loss journey
Fat loss can feel like an uphill battle sometimes, especially if you’re putting in all the effort and not seeing the results you want to see. You’re eating “healthy” working out consistently and cutting back on the junk food…so why isn’t the scale budging???
The truth is, small mistakes can add up and slow down all the progress you should be having. Let’s talk about 3 reasons why your fat loss journey might be stuck and more importantly, how to fix it.
Not All Carbs are created equal
If you’re in the camp that thinks “carbs are bad”, let me clear that up for you right now. Carbs are NOT the enemy, but the type of carbs you eat makes a huge difference.
What’s Happening?
You might be eating too many processed or fast digesting carbs (think white bread, pasta, sugary snacks and the like) which can cause blood sugar spikes and crashes. These fluctuations leave you feeling hungrier, craving more food and ultimately leads to overeating.
On the flip side, whole, fiber-rich carbs (oats, quinoa, sweet potatoes, and veggies) digest more slowly, keeping you full longer and stabilizing energy levels.
Here’s a visual representation of how simple vs. complex carbs affect your blood sugar levels.
Simple Carbs (Red Line): Cause a rapid spike in blood sugar followed by a quick crash, which can lead to hunger and energy dips.
Complex Carbs (Green Line): Result in a gradual rise and steady decline, keeping blood sugar more stable and providing longer-lasting energy.
This is why choosing fiber-rich, whole-food carbs is a smarter move for fat loss and overall energy balance!
How to Fix it:
Prioritize fiber-rich carbs: Swap out the white rice for brown or quinoa, trade white bread for whole wheat, and replace the sugary snacks with fruits or nuts (NOT DRIED FRUIT…super sugary and easy to overeat)
Time your carbs wisely: Keep your higher carb meals around workouts for fuel and recovery.
Balance carbs with protein and fats: This lowers the glycemic index of carbs and slows digestion to help you stay fuller for longer.
Bottom line:
Carbs aren’t bad, but quality matters. Choose whole, unprocessed sources to support your fat loss.
2. You Aren’t Prioritizing Protein
I want you to think of protein as your secret weapon for fat loss. It preserves muscle, keeps you full, and burns more calories during digestion than carbs or fats, pretty awesome right?
What’s Happening?
You’re not eating enough protein, which means your body isn’t getting the raw materials it needs to maintain your muscle while losing fat.
You’re feeling hungrier throughout the day because protein helps regulate hunger hormones
Your metabolism might be slowing down because muscle burns more calories than fat and losing muscle leads to fewer calories burned at rest.
Here's a visual representation of the Thermic Effect of Food (TEF) for protein, carbs, and fats:
Protein (Blue Bar): Burns the most calories during digestion (~25% of its calories).
Carbs (Green Bar): Moderate TEF (~10%).
Fats (Red Bar): Lowest TEF (~5%), meaning they require the least energy to digest.
This highlights why prioritizing protein not only helps with muscle retention but also boosts calorie expenditure just by eating!
How to Fix It:
Eat protein at every meal: include foods like lean meats, fish, eggs, Greek yogurt, cottage cheese, tofu, or protein shakes.
Set a daily target…and STICK TO IT: Aim for 0.7-1.0 grams of protein per lb of bodyweight ( or per lb of lean mass if you have a lot to lose) Lean Mass = Bodyweight - Fat Mass.
Don’t forget variety: Rotate protein sources to keep meals interesting and ensure you get all essential amino acids (talking to you vegans and vegetarians).
3. You eyeball your meals
I know you’ve heard someone say, “I don’t eat much, but I still can’t lose weight”! Was it you? It’s ok if it was, I was there too. Chances are, you’re underestimating your calorie intake. And that’s probably because you’re eyeballing your portion sizes instead of tracking it accurately…again, I’ve been there too!
what’s happening?
Serving sizes are bigger than you might think…a “tablespoon” of peanut butter might actually be two, and a “handful” of almonds could be 200 calories!
Liquid calories sneak in! A splash of creamer, sauces, dressings, or sugary drinks can add up fast!
You’re not as “on track” as you might think. Even small underestimations throughout the day can throw off your calorie count and if you’re doing it for every meal then it compounds.
You may have only eaten once today but look at what the calories look like! One version of 1800 calories is a meal and the other is a day’s worth of food. If you’re in the first column and then still eat more, you’re more than likely going to be gaining weight.
How to fix it:
Use a food scale: it may be extra work but weighing your food for a week or two can help you recognize proper portion sizes.
Track for awareness: Even if you don’t want to track forever, using an app like MyFitnessPal (Not sponsored) for a few weeks can be an eye opening experience.
Follow the MyPlate model: instead of guessing, use the USDA’s Myplate guidelines:
- ½ plate Fruits & Veggies
- ¼ plate Protein
- ¼ plate Whole Grains
- include healthy fats and dairy in moderation
Bottom line: If your fat loss journey is stalled, stop guessing and start measuring, data is your friend and what gets tracked can get improved upon.
Final Thoughts: Master these basics and watch fat loss happen
If you’re stuck in a fat loss plateau, don’t overcomplicate things. Dial in with these three fundamentals and you’ll start seeing results:
Choose better carbs: go for fiber rich whole food sources.
Eat more protein: keep hunger in check and preserve muscle.
Measure your portions: whether through tracking or MyPlate, stop guessing and start eating intentionally.
If you’ve been struggling, start making these changes today. Which one do you need to focus on the most? Let me know in the comments, or check out my coaching programs if you want more personalized guidance!
