Not Losing Fat? 20 Cutting Diet Mistakes To Avoid

Not Losing Fat? 20 Cutting Diet Mistakes To Avoid

What’s up, guys? Sean Nalewanyj here at And in today’s video I’m going to be outlining
twenty different mistakes that you might potentially be making with your fat loss diet that are
either slowing down your results or that are preventing you from getting any real results
at all. Now, I usually like to be really thorough
when I explain things, as a lot of you guys know, but this video is going to be a bit
different. There are twenty different points here, so
I’m just going to go through each one really quickly and just give a generalize overview
of each one and I’ll try my best to keep it concise. So, here we go: Twenty cutting diet mistakes
to avoid. So mistake number one: Your daily calorie
intake is set too high. This is the most basic, most foundational
fat loss mistakes you can make. If you want to lose fat consistently then
you need to maintain a calorie deficit overtime by burning more calories than you consume. And if your calorie is set too high then nothing
else in your program is really going to make any difference. A good guideline for most people is to start
out by eating five hundred calories below their maintenance level. And that’s going to create the calorie deficit
you need to stimulate fat loss. Calorie is absolutely do matter and your total
net energy balance in the big picture is by far the most important fat loss principal
there is. Mistake number two: You’re over-eating without
realizing it. So maybe your daily calorie target is set
at the proper level but you’re actually going over it without intending to. Now this can happen for a lot of reasons:
Maybe you’re making errors with your food measurements, maybe you’re going overboard
on cheat meals in cheat days. It could be little snacks and other hidden
items that are sneaking in into your diet and aren’t being accounted for. Or it could just be that you’re not really
tracking your diet accurately in the first place and you’re just trying to eyeball
things but you’re not doing it properly. Cutting diet mistake number three: Your calorie
intake is set too low. So this is the opposite of the first two mistakes
and it happens when people try to rush the fat burning process, and they crashed diet
because they’re trying to drop the fat as quickly as possible. Aggressive calorie deficits can work for some
people in the short term if it’s done correctly but for the average person going too low is
rarely a good idea because your appetite will go through the roof. You won’t feel good physically and mentally. You’re training performance will suffer. And you’ll probably eventually quit and
then rebound in the other direction. Again, the five hundred calories below maintenance
is what I would suggest in most cases. Mistake number four: You aren’t eating enough
protein. Not only is protein critical for maintaining
lean mass during a cut or possibly even building lean mass under the right circumstances, but
it’s also the most filling of the three major macro nutrients. So it’s really important that you’re enough
protein each day in order to keep your appetite under control. And my general recommendation for most people
is to go with anywhere between 0.8 to one gram of protein per pound of body weight daily. Mistake number five: You aren’t eating enough
fat. So a lot people will make the mistake of thinking
that eating fat makes you fat. And so they’ll drop their fat intake really
low, thinking that that’s helping them get leaner. When really, all it’s going to do is crush
your testosterone levels, negatively affect brain function, decrease your mood, and it
can also lead to increases in depression and anxiety levels in some people as well. So my suggestion is to get around twenty-five
percent of your total daily calories from fat and I wouldn’t recommend going below
twenty percent as a minimum. Dietary fat does not make you fat. Excessive total calorie is what makes you
fat. Mistake number six: The other possibility,
you aren’t eating enough carbs. So maybe you are getting enough protein and
you are getting enough fat, but you’ve gone ahead and cut your carbohydrate intake way
down instead. Now, low carb diets can work for certain people
depending on their body type and depending on the situation, but unless you have specific
reasons for doing it I wouldn’t recommend just aimlessly cutting up carbs. Because all that’s usually going to do is
cause your appetite to go up. It’s going to decrease your training performance,
and just like with low-fat diet, it’s also going to impair your mood and mental functioning. So at least there’s a starting point for
your cutting diet, just go with 0.8 to one gram of protein per pound of body weight per
day, get twenty-five percent of your total calories from fat and then fill in all of
the remaining calories with carbohydrates. Cutting diet mistake number seven: Your daily
meal frequency is not suited to your appetite. So everyone’s going to be a bit different
when it comes to meal frequency and everyone will feel physically better and be more likely
to stick to their diet based on different patterns of eating. So given the fact that meal frequency itself
isn’t going to impact your actual bottom line fat burning fat burning results as long
as the total calories for the day remain the same, rather than just blindly following some
set-in-stone diet plan you’ll be best off to take the time and experiment a bit and
then lay out your fat loss diet in whatever way feels best for you, in terms of meal size
and meal spacing. So maybe that means six small meals a day,
maybe it means two big meals, maybe it means four medium size meals somewhere in the middle. Just figure out where your overall calorie
and macronutrient needs are and then distribute them throughout the day in the ways that you’ll
be most likely to stick to over the long term. Mistake number eight: Your daily food choices
aren’t suited to your personal preferences. So keep in mind that there’s no such thing
as any single mandatory ‘fat burning food’ like you might’ve read in some articles
online. So if you’re not crazy about a particular
food item, then there’s no need to force yourself to eat it. It’s perfectly possible to lose fat and
build muscle and enjoying your meal at the same time, as long as you take the time to
lay things out and to prepare. So just go through the foods in each category. Protein, carbs, and fats, and then just choose
the ones that you like best, whether it’s chicken versus fish, rice versus potatoes,
bananas versus apples, oatmeal versus bread, et cetera. As long as the bulk of your diet is based
around minimally process whole foods then it’s mainly just a numbers game from there. And you can use whichever foods you’d like
to hit your daily macronutrient targets. Mistake number nine: Your calorie to food
volume ratio is out of balance. So the bottom line is that if you’re trying
to lose fat then you need to maintain a calorie deficit, and if you’re in a calorie deficit
then you will feel a certain degree of hunger in different points in the day. So, one of a key ways to offset that is by
consuming foods that are low in calorie content relative to their volume. So if you’re loading up on things like dried
fruit or peanut butter, health bars, calorie-dense snack and smoothies and things like that,
you’re going to be getting a lot of calories in exchange for only a small amount of actual
food. Whereas if you based your diet around less
calorie-dense foods like fruits, vegetables, lean proteins, whole grains, et cetera, you’re
going to be able to eat a lot more actual food and fill yourself up while still keeping
your calories under control. Mistake number ten: You’re forcing yourself
to ‘eat clean’ 24/7. So yes, the majority of your cutting diet
should be based around nutrient-dense, minimally process whole foods but that doesn’t mean
you have to eat plain chicken breast and rice and broccoli all day long. It doesn’t mean that ‘clean foods’ are
the only thing you’re allowed to eat. As long as your fat loss plan is mainly based
around what you traditionally refer to as ‘clean foods’ then you can go ahead and
fill in about ten to twenty percent of your overall calories with your favorite treat
foods, as long as you tracked them as part of your overall intake. Doing this is not going to negatively impact
your overall fat burning results but it will make your diet more enjoyable and it will
prevent you from feeling deprived and overly restricted, which is then going to increase
the chances that you’ll actually stick to your cutting diet over the long term. Mistake number eleven: You’re going overboard
on cheat meals and cheat days. So this one here would be the opposite of
the last mistake where people think that, you know, they’re eating clean and hit their
calories over a certain period, so it’s now okay to just go all out and eat whatever
they want without any worries. Now this approach can be fine for some people. If it’s just for a certain meal or if they
don’t go too crazy with it, but for those who take it too far and who are doing it too
often this can very easily add up and can hugely offset the deficit that you created
over the previous period. Remember that fat loss is ultimately a game
of your total energy intake versus your total energy expenditure in the overall picture. And while cheat meals are totally fine to
have, they aren’t, somehow, free calories and everything that you’re eating accounts
toward your total calorie intake for the day and for the week. Mistake number twelve: You’re following
extreme, overly restrictive dietary rules. So any fat diet approach that heavily restricts
certain macronutrients or eliminates entire food groups or the overly emphasized smaller
details like meal frequency and meal timing, eating highly specific foods at certain times
of day and avoiding other foods at certain times of day. These types of diet might work put okay in
a short term but they usually won’t be sustainable over the long term. Fat loss is ultimately pretty simple and there’s
no need to unnecessarily overcomplicate your eating plan, and doing so is probably just
going to increase the chances that you’ll eventually get burn out and quit. Mistake number thirteen: You aren’t adjusting
your calorie intake as you get leaner. So the calorie intake that you start your
cut out isn’t necessarily going to be the calorie intake that you end your cut at. And if you find that your fat loss is plateauing
then you may need to adjust your calories downward in order to continue getting leaner. So if your results have clearly stalled out
for about a one to two week period then you can either add a bit more cardio to your plan
depending on how your program is already structured, or you can decrease your daily intake by about
a hundred to a hundred and fifty calories. Mistake number fourteen: You aren’t taking
any refeed dates. Refeeds aren’t going to be necessary in
the earlier stages of a cutting diet, especially for those who are more overweight to begin
with, but as you get leaner and leaner depending on how far you’re trying to drop your body
fat, a weekly refeed day can be a good tool to give you a nice physical and mental boost
and to take a short break from your diets, with the main goal being to improve overall
long term adherence. Refeeds are pretty simple, just take one day
a week where you eat at your calorie maintenance level and get the majority of the increase
form carbohydrates. Mistake number fifteen: You aren’t drinking
enough water. A smaller point here but staying properly
hydrated is going to help to control your appetite further. You’ll feel better physically and mentally,
and it will improve your training performance as well. So I wouldn’t suggest overlooking this. I don’t have a set guidelines here because
it’s varies quite a bit depending on the person, but a good approach is to just drink
enough water so that you are peeing relatively clearly throughout most of the day. Cutting diet mistakes number sixteen: You’re
putting too much emphasis on supplements. So keep in mind that any fat burning supplements
that you might be using are only going to have a very minor impact on your results at
best, and the overwhelming majority of your progress is going to be decided by proper
training and proper nutrition. So don’t make a mistake of thinking that
supplements can somehow make up for poor eating habits. And don’t put too much stock in them because
you’re basically looking at a few percent of extra results over the long term by including
supplements in your plan. Mistake number seventeen: You aren’t getting
adequate sleep each night. Now, this isn’t a direct dietary mistake,
but I figured that I’d include it here anyway because improper sleep definitely can throw
your eating plan off track by increasing your appetite. And it does that by decreasing your levels
of leptin and increasing levels of ghrelin which are two really important hormones that
regulate your hunger levels. So if you want to maximize the chance that
you’ll actually stick to your cutting diet over the long term then you’ll want to make
sure that you’re getting enough quality sleep each night, so that you’re feeling
fully rested in the morning. Not to mention all the basic health benefits
of proper sleep, as well as the effect that it will have on your training performance
and your mental state as well. Mistake number eighteen: You aren’t being
patient enough. If you really want to get lean and significantly
transform your body, then the process takes time and patience, there’s no way around
it. And one of the best ways to lose motivation
to fall off track is by expecting too much too soon. A standard rate of fat loss for most people
is going to be around one to two pounds per week, maybe slightly more for those that are
significantly overweight, but you’re not going to happen to find six-pack overnight
and you have to be willing to trust the process and just put in the work week after week after
week if you really want to succeed long term. It’s a game of consistent singles rather
than homeruns and maintaining proper patience is absolutely the key. Mistake number nineteen: You’re comparing
yourself to the wrong people. Now, this sort of ties in with the last point,
but keep in mind that those perfect physique that you’ve seen in magazines or on social
media, those represent the absolute best of the best in terms of genetics. And a lot of those people are actually using
drugs and aren’t even natural athletes to begin with. On top of that, the pictures are usually taken
under perfect conditions in terms of lighting and angles and pumps and oil. And sometimes they aren’t even truly real
to begin with because they’ve been touched up or even blatantly photoshopped. So having an ultimate goal in mind for motivational
purpose is fine but it can also have the opposite effect and it can lead to discouragement and
throw you off track with your diet if you’re constantly comparing your physique to something
that is very off and pretty much a fantasy. So if you’re going to compare yourself,
and we all do it to a degree, then at least, be realistic and make sure to do it with the
general everyday population as a whole as well. Because even just being somewhere around,
say twelve percent body fat, give or take, with some modest muscular development, that
already puts you in better shape than the vast, vast majority of people out there. And finally, cutting diet mistake number twenty:
You’re expecting things to go perfectly. So regardless of how carefully you’ve planned
things out or discipline you might be, you’re still going to have days when things go off
course. It’s a guarantee. You’re going to go over on your calorie
sometimes, and you’re going to give in to temptation sometimes, you’re going to feel
different highs and lows in your motivation. That’s all part of the process. It’s completely normal. And if you’re expecting things to go perfectly
smooth all the way through or you think that making a mistake here and there means that
there’s something with you personally then when those bumps in the road do show up, and
they will, you’re going to be far more likely to get overly discouraged and have a hard
time getting back on track. Always remember that fat loss is all about
what you do in the big picture. Your progress is not going to be perfectly
linear no matter who you are. You will make mistakes. And you have to learn to just be able to brushed
them off and to continue on with your plan regardless. So there you go guys, twenty different cutting
diet mistakes. I hope you found this useful. If you do want to get a complete step-by-step
road map in terms of training, nutrition, supplements, for losing fats while also showing
you how to customize that plan to your exact needs, then you can check out my complete
Body Transformation Blueprints over at, or by clicking here. The link is also in the description box. If you found this tips helpful, make sure
to share the video, like, comment and subscribe. You can also follow me social media here if
you aren’t already. And the official blog is over at Thanks for watching, guy. And I will see you in the next video.



  • LivingInVancouverBC

    Excellent video, Sean! Thank you. I've added it to my Watch Later list. I'm 57 and have lost 20 pounds in 6 weeks, 237 to 217. I feel much better. All your points are very useful. I'm confident I'll get to 185 but I guess I'll have to give up my dream of a physique like Hugh Jackman as Wolverine.

  • Oink Oink

    6:13 As a long as 🙂

  • Daniel Kocur

    I need help with counting macros I never add sugar or salt I eat 1-8 2 meals a day if I'm still hungry I make brockly and drink water all day it's been 2 weeks I see a very little degrees I wish I knew like example I ate white fish twice once had a little rice and macaroni at 1 went to the gym at more fish ribs mash potatoes and I'm not sure what's the problem why am I not listening crazy weight I do 20 min of cardio a day

  • Juan Carlo Cabahug

    @ 13:12 76'ers?

  • Christopher Martinez-

    Good video!!!

  • SaturnoMovement

    What an incredible video! Great job man. Packed with knowledge

  • Minh Kha

    Carbs in the morning and taper off throughout the day. Seems to work for me

  • Legendary17

    Wait how do you add the carbs

  • lee johnson

    Ok im training 3 days a week heavy compound movements only then 1 hour biking on sat. Not seeing any changes. I cut out beer and eat clean.
    Do I need to get into the macros to see results ? I'm 40 and 11.6 stone.

  • JC Gallora

    Truly helpful, Sean! Be blessed man☺

  • Julian Hentzen

    Hey sean what do you think about Protein bars as snacks ? And diet sodas / sugar free Monster Energy ?

  • gm robin

    Master SN, thanks a lot for your useful and helpful information. I just have had a relief now☺☺☺☺☺☺☺

  • Buzzard061

    I've done everything trust me fuck it just liposuction reduce the amount of fat cells and continue doing my cardio and weight training I'm well with in my calorie allowance for 5 fucking long years yeah I've improved in fitness and health and have not made much gains doing more eating less and eating right. I don't eat crap no Macdonalds, no KFC no sweets there's too much contradictions, too much carbs not enough carbs too much fat not enough fat, more calories or decrease calories move more but metabolism slows down body stores fat lose muscle eat clean always don't have cheat days, have a cheat day fuck me! So annoying no one CARES if you're HEALTHY AND FIT if don't look GOOD NAKED it DOESN'T COUNT.

  • Talha khan

    He is so straightforward and to the point and so realistic approach. Absolutely great man!

  • It's a Bunnay

    #11 is where I go wrong ☹️ cheat day begins @6am-12am 😞
    Esp that time of month 😭

  • Frissdas1207

    That stealthy microwave tho.

  • Ihac Ker

    You're awesome! Thanks for all your informative videos!

  • Críostóir Ashtin

    Meal frequency (multiple small meals) on a cut is negligible and slows fat loss. Fat-buring is halted with insulin spikes.

  • Gentleman Raptor

    the single MOST UNDERRATED fitness channel, one of the realest fitness channels around

  • Sylvia King

    I use cronometer to keep track of calories and nutrients.

  • Bryce Thomas

    I've always heard that decreasing more calories is not the way to go if you plateau. That to go back to eating maintenance for a week or two to trick your metabolism and then continue eating the previous caloric deficit is much healthier for maintaining muscle mass in the process.

  • Richard Caro

    Great video

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