1. Caloric restriction

When  you restrict calories, it may work in the short term, but in the long term it’s going to destroy the metabolism. The metabolism becomes less efficient, and starts to store all calories as fat because it thinks it’s starving.

2. Using the scale

Using the scale can work for some people, but for most, it gets people focusing on the numbers too much. When we don’t focus on the progress we’ve made, and were constantly looking at the numbers, this can be discouraging.

3. Cardio

Running is an exercise most of us attribute to fat loss, but nothing could be further from the truth. Chronic cardio puts access stress hormones in our bodies, making it harder to lose weight. Stress hormones like cortisol actually store fat. Focus on HIIT, and weight training.

4. Eating fat makes you fat

Eating fat does not make you fat. It’s more so about the hormonal impact that food has on your body. Insulin is the bodies primary fat storing hormone. Fat does not spike insulin, but carbs do. Sugar is one of the primary culprits for fat gain.

5. It’s all about nutrition and exercise

Sleep is a primary factor in fat loss. When you sleep your body produces a variety of hormones that regulate weight. A study was done on sleep deprivation, and weight gain. Here were the results: Thirty-six publications (31 cross-sectional, 5 prospective, and 0 experimental) were identified. Findings in both cross-sectional and cohort studies of children suggested short sleep duration is strongly and consistently associated with concurrent and future obesity. Results from adult cross-sectional analyses were more mixed with 17 of 23 studies supporting an independent association between short sleep duration and increased weight. In contrast, all three longitudinal studies in adults found a positive association between short sleep duration and future weight. This relationship appeared to wane with age.