Fat loss doesn’t have to be complicated - but it’s easy to fall into traps that slow your progress. Here are five of the most common mistakes people make during a fat loss phase, and how to fix them:

1. Overcorrecting After Overeating

Trying to under-eat or over-exercise to “make up” for a big meal only adds stress to your body. Instead, get back on track with your regular plan as soon as possible.

2. Cutting Out Carbs Completely

Carbs aren’t the enemy. Your body needs them to support training, recovery, digestion, and metabolism. Smart carb choices can actually help you lose fat more effectively.

3. Eating Too Little for Too Long

Very low-calorie diets can lead to malnutrition and cause your body to resist fat loss. Be strategic - avoid extremes and aim for sustainable progress.

4. Not Eating Enough Protein

Protein helps preserve muscle, supports recovery, and keeps hunger and cravings in check. Aim for around 2.2g of protein per kg of body weight daily.

5. Skipping Rest Days

Training every day might feel productive, but it can spike stress hormones and stall fat loss. Rest is essential for recovery and long-term results.

What’s your biggest challenge during a fat loss phase? Let us know - we’re here to help.

💌 Ready to stop guessing and start progressing? Drop an enquiry at aemhp.com.

Anna McManamey