When it comes to losing body fat, many people fall into traps that sabotage their progress and overall health. Our trainer, Matt Knight—a seasoned fitness professional known for his energy, dedication, and passion for his clients—shares 3 common mistakes to avoid and practical solutions to ensure sustainable fat loss. Here’s his expert take:
1. Restricting Your Calories Too Low for Too Long
This is one of the most common mistakes Matt encounters. “A calorie deficit is crucial for fat loss, but when you go too low for too long, you’re doing more harm than good,” he explains. Over-restricting calories pushes the body into starvation mode, which slows your metabolism and hinders fat loss.
The Solution:
Matt advises a balanced approach: “Reduce your calories by no more than 500 below your maintenance. This allows you to safely lose about 1-2 pounds per week, which is sustainable and protects your muscle mass.”
For those already in a prolonged calorie deficit, Matt suggests reverse dieting. Here’s how he breaks it down:
• “Find your maintenance calories.”
• “Add 100 calories per week for 60-90 days, depending on your individual needs.”
This gradual increase helps rebuild your metabolism, supports muscle growth, and improves workout performance. “It’s about giving your body what it needs to thrive,” Matt emphasizes.
2. Not Eating Enough Protein
“Protein is your best friend on a fat-loss journey,” Matt says. It’s essential for building and maintaining muscle, and it also helps keep you feeling full longer—a key factor when you’re in a calorie deficit. Without enough protein, your metabolism slows as your muscle mass decreases, making fat loss even harder.
The Solution:
“Make sure you’re getting at least 0.75 to 1 gram of protein per pound of body weight,” Matt advises. For a 180-pound individual, that’s 135-180 grams of protein daily. Matt recommends protein-rich foods like chicken, turkey, steak, shrimp, and eggs. For those who struggle to hit their protein goals, he suggests: “A high-quality protein powder can be a game changer.”
3. Not Drinking Enough Water
Dehydration is often overlooked, but Matt emphasizes its impact on weight loss: “Water is essential for breaking down fat and using nutrients efficiently. If you’re not hydrated, your metabolism slows, and everything just feels harder.”
Plus, water can help with appetite control. “Sometimes, what feels like hunger is actually thirst,” Matt explains. Drinking water regularly can help you feel full and avoid overeating.
The Solution:
Aim for:
• 3.7 liters (15.5 cups) daily for men.
• 2.7 liters (11.5 cups) daily for women.
Matt offers practical tips for boosting your water intake:
1. Exercise regularly to increase thirst.
2. Eat water-rich fruits and vegetables.
3. Use a healthy electrolyte powder if plain water feels boring.
“When eating out, try drinking two cups of water after finishing half your meal,” he adds. “This helps slow down the eating process and prevents overeating. Your body needs about 20 minutes to tell your brain whether you’re still hungry or full.”
Closing Inspiration
As Matt often tells his clients: “Losing fat isn’t about extreme measures—it’s about consistency, balance, and treating your body with respect.” His science-backed strategies and approachable style have helped countless clients achieve lasting success.
Take Matt’s advice to heart, and you’ll not only lose fat but build a foundation for long-term health and wellness.
