Fat loss is a prevalent goal in the fitness community, yet it is often more intricate than many realize. Achieving weight loss generally hinges on the laws of thermodynamics: if you burn more calories than you take in, you create a calorie deficit and shed pounds. However, individual factors such as genetics, appetite, and environmental influences complicate this process for many people.
Luke Hanna, who has deep insights into this complexity, brings a wealth of knowledge to the table. After studying sport and exercise science and serving as a coach for several years, he obtained a master’s degree in obesity and clinical nutrition. In addition to his coaching and nutritionist roles, he analyzes peer-reviewed research to debunk common myths about food and fat loss for his extensive social media audience.
“There’s a plethora of misinformation about nutrition,” Hanna notes. “Trendy diets like the carnivore diet often attract attention due to their novelty. However, I believe that the real game-changers for improving health tend to be the simple, less sensational strategies.”
Below, he outlines six significant mistakes people often make in their fitness, fat loss, and nutrition journeys.
1. Setting Unrealistic Goals
“One of the main pitfalls I observe in new clients is overly ambitious goal-setting,” says Hanna. “Unattainable goals can lead to frustration when they’re not met. It’s vital to recognize that even small, incremental changes can yield substantial benefits over time.”
He recommends incorporating healthy habits into your routine, offering a refreshing alternative to the drastic eliminations associated with many restrictive diets. His top suggestions include:
- Consume oily fish twice a week for improved heart health.
- Increase your fiber intake by 10g daily to enhance gut health and longevity.
- Add an extra 20g of protein to your daily diet to bolster tissue strength.
- Engage in two strength training workouts each week to create a more resilient body.
- Boost your daily step count by 1,000-2,000 to increase calorie expenditure and support heart health.
“These incremental wins accumulate over time,” he adds. “Many of my clients aiming for weight loss become discouraged when they don’t see immediate results or aren’t doing more. However, consistently adopting these habits can significantly aid their long-term progress.”
“Enhancing your overall diet by incorporating more protein or high-fiber foods, like vegetables, also helps you feel fuller, which can lead to decreased consumption of less nutritious options.”
Read more: I specialize in coaching clients over 40 – implement these six strategies for immediate benefits
2. Following Restrictive Diets That May Harm Your Health
Throughout the years, various restrictive diets have taken center stage. Recently, the carnivore diet, which primarily consists of animal products like meat, fish, eggs, and some dairy, has gained popularity.
Often, this interest is fueled by personal anecdotes and stories of success. However, Hanna urges caution when considering such diets.
“The carnivore diet is a long-term health hazard,” he warns. “Transitioning from a diet rich in processed foods and refined sugars to one focused solely on animal products often leads to initial improvements. However, many individuals have reported severe health issues as a result.”
While there are some positive aspects to this diet, such as its simplicity and high protein content, Hanna stresses that decades of research link high consumption of animal products to numerous negative health outcomes. The elevated levels of saturated fat associated with the carnivore diet can lead to the storage of visceral fat—the fat surrounding vital organs—and heighten the risk of heart disease.
Moreover, the carnivore diet eliminates foods such as whole grains, fruits, and vegetables that provide essential vitamins, minerals, and dietary compounds crucial for optimal health. This shortcoming is prevalent among most restrictive diets.
Instead of focusing on severe restrictions, Hanna advocates for a balanced diet filled with wholesome ingredients in appropriate quantities—just the right amount, not too much or too little.
Read more: Expert warns about habits that may reduce your lifespan—even with regular exercise
3. Disregarding Good Advice Because It’s Mundane
Summarizing the balanced dietary approach mentioned earlier, Hanna emphasizes: “Ensure you’re consuming fruits, vegetables, whole grains, high-fiber foods, and protein sources low in saturated fats while cutting back on alcohol and refined sugars.”
The NHS’s EatWell Guide encapsulates this philosophy. Unfortunately, data from the National Diet and Nutrition Survey indicates that fewer than one percent of Brits actually follow this guidance, likely due to various factors within our food environment.
“People face a barrage of advertisements and are constantly surrounded by food,” Hanna notes. “Companies invest millions to entice consumers, making it unsurprising that people’s eating habits are affected.”
To combat this, he believes awareness is crucial.
“I usually encourage clients to maintain an honest and precise food diary for a week,” he explains. “This isn’t primarily about tracking calories or sugar; it’s about spotting the main issues and selecting one or two to address.”
“For instance, if snacking or stress eating is a concern, identifying when it occurs in your daily routine can help you develop strategies to counteract it. Again, the focus should be on incorporating healthy habits rather than merely eliminating unhelpful ones.”
Read more: Scientist advises on overcoming challenges to achieve 10,000 steps a day
4. Categorizing Foods as ‘Good’ or ‘Bad’
“I see this frequently: clients indulge in a takeaway, enjoy ice cream, or dine out and afterwards feel guilty for not opting for healthier choices,” Hanna observes.
“People know that one nutritious meal won’t magically transform their health. Why then assume that indulging in one pizza makes you unhealthy?”
He emphasizes that what truly matters for long-term health is the consistency of your eating patterns.
“Feeling guilty for enjoying food is counterproductive,” he asserts. “Labeling items as ‘good’ or ‘bad’ can harm your relationship with food and lead to cycles of binge eating and restriction. By ditching the morality attached to food, you are likely to improve your eating habits significantly.”
Hanna suggests adopting a mindset that allows for moderation of all foods. While this can be challenging due to the convenience of less nutritious options, one effective strategy is to avoid keeping tempting, less nutritious foods at home.
Read more: What foods do nutritionists eat to combat chronic illness in old age?
5. Focusing on Fat Loss Instead of Overall Fitness
“Excess body fat can heighten your risk of chronic conditions in the long term,” Hanna states. “However, weight is not the sole determinant of health.”
A meta-analysis published in the British Journal of Sports Medicine indicates that cardiorespiratory fitness is strongly linked with heart disease and mortality, suggesting that higher fitness levels can mitigate risks associated with being overweight or obese.
Consequently, Hanna recommends prioritizing fitness improvements over fat loss, as the latter will often follow naturally.
“As we know, achieving sustainable weight loss is incredibly challenging,” he states. “It’s essential to recognize that exercising provides a multitude of health benefits, regardless of its impact on weight. It remains one of the most effective means of enhancing your health.”
Read more: As a personal trainer, here’s my advice for clients wanting to reduce belly fat
6. Equating All Processed Foods with Poor Health
Ultra-processed food (UPF) encompasses items containing ingredients that are typically absent from a traditional kitchen, such as emulsifiers and flavorings.
“It’s been understood for some time that high consumption of UPF negatively affects health,” Hanna explains. “However, there’s an emerging trend of viewing all processed foods as detrimental, which is misleading.”
A 2024 analysis published in The Lancet suggests that not all UPF are equal; certain subcategories pose greater risks to health than others.
“Items high in sugar, saturated fat, and sodium, such as sugar-sweetened drinks and processed meats, are indeed correlated with increased cardiovascular disease risk,” Hanna states.
“Conversely, other processed foods—like certain yogurts, whole grain breads, cereals, and even savory snacks—can provide beneficial factors such as protein, fiber, and essential micronutrients.”
This analysis found that these beneficial options exhibited “inverse associations” with heart disease risk.
“While it’s wise to primarily focus on whole foods, it’s essential to recognize that not all processed foods are harmful, so we must avoid sweeping generalizations,” Hanna concludes.
Read more: What foods nutrition experts really eat to stop chronic illness in old age (and always avoid)
