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7 Mistakes That Are Holding You Back From Fat Loss

Evelyn Valdez

When it comes to losing weight or burning fat, there’s no shortage of advice out there. But if you're still not seeing the results you want, it could be that you’re making one or more of these common mistakes.

We're here to call out the culprits and show you how to avoid them so you can get back on track and finally see the results you deserve.

1. Skipping Strength Training

You’ve probably heard that cardio is king for fat loss—but here’s the truth: strength training is your secret weapon.

Why it’s a mistake

People often make the mistake of focusing only on cardio. Yes, cardio can burn calories in the short term, but without strength training, you’re missing out on the long-term fat-burning power of muscle. Muscle increases your resting metabolic rate, meaning you burn more calories at rest.

How to fix it

Incorporate strength training into your routine with cardio! Find a training split that works with your schedule and overall fitness goals. If you're completely new to strength training, get familiar with popular compound exercises like squats, push-ups, and more.  Start with bodyweight and work your way up to free weights. The key is to start slow and work your way up to avoid overtraining or injury.

2. Underestimating How Much You’re Eating

Ever think you’re eating "healthy," but the scale isn’t budging? You might be eating more than you realize.

Why it’s a mistake

Calories count. If you’re eating more calories than your body needs, even the healthiest foods can cause weight gain. It's easy to overestimate portion sizes, snack mindlessly, or forget about those small bites that add up.

How to fix it

Track your food. It doesn’t have to be forever, but using a calorie-tracking app for a few weeks will help you see where your calories are coming from and where you might be going overboard. Get familiar with serving sizes and stick to them. And if you’re snacking, make sure it’s on purpose, not out of habit or boredom.

3. Only Focusing on the Scale

The scale can be a real mind game. Weighing yourself every day isn’t the key to success.

Why it’s a mistake

Your weight can fluctuate daily due to water retention, sodium intake, or hormonal changes. Fixating on the number on the scale can lead to frustration and unnecessary stress.

How to fix it

Instead of relying solely on the scale, track your progress with multiple metrics: measurements (waist, hips, thighs), how your clothes fit, and even progress photos. These will give you a clearer picture of how your body is changing over time. Muscle is heavy, so you can be making progress with fat loss without seeing a noticeable change in the number on the scale.

4. Thinking You Can Out-Exercise a Bad Diet

This is a major myth. You can’t out-exercise a poor diet.

Why it’s a mistake

Even if you’re putting in the work at the gym, a diet full of processed foods, sugars, and unhealthy fats can offset all your efforts. Fat loss is about creating a calorie deficit—and diet plays a huge role in that.

How to fix it

Focus on whole, unprocessed foods—lean proteins, veggies, fruits, whole grains, and healthy fats. These foods not only provide the nutrients your body needs but also keep you full longer, reducing the temptation to snack. Combine that with a smart workout routine, and you’ve got the right formula for fat loss.

5. Not Getting Enough Sleep

We get it—life is busy. But sleep isn’t something you can skip when trying to lose fat.

Why it’s a mistake

Lack of sleep affects your hormones, particularly cortisol (the stress hormone). When you don’t get enough sleep, cortisol levels rise, and this can lead to increased hunger and cravings, especially for high-carb and sugary foods. Plus, lack of sleep makes it harder to recover from workouts, reducing your fat-burning potential.

How to fix it

Aim for 7-9 hours of quality sleep each night. If you’re struggling to get enough rest, try winding down without electronics at least 30 minutes before bed. Create a sleep-friendly environment with blackout curtains and a cool room temperature. Prioritize sleep as part of your overall fat loss strategy.

6. Doing Too Much Too Soon

It’s easy to get excited about starting your fitness journey and think you need to go all-in right from the start.

Why it’s a mistake

Trying to overhaul your diet, workout routine, and lifestyle all at once can lead to burnout. You might experience fatigue, soreness, and frustration, which can cause you to give up before you see results.

How to fix it

Start small. Gradually build healthy habits over time. Start with 2-3 days a week of strength training and add cardio after you’ve gotten used to the routine. Slowly reduce your calorie intake rather than cutting out everything at once. The key to success is consistency, not perfection.

7. Relying on Quick Fixes

We’ve all seen those “miracle” diets or fat-burning pills. They promise fast results, but usually, they’re too good to be true.

Why it’s a mistake

Quick fixes don’t lead to sustainable fat loss. They can lead to yo-yo dieting, muscle loss, and metabolic damage. Once you go back to your old habits, the weight often comes back—and then some.

How to fix it

Embrace the long-term journey. Focus on building sustainable habits, not crash diets. A combination of balanced nutrition, regular exercise, and lifestyle changes will get you lasting results. Stop looking for shortcuts and trust the process.

Losing fat is a marathon, not a sprint. Avoiding these mistakes will help you take control of your fitness journey and build lasting, sustainable habits. Remember, it's not just about what you do at the gym—it’s about creating a lifestyle that supports your goals. Stay consistent, stay patient, and keep moving forward. You’ve got this.

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