Trying to Lose Fat but Gaining Weight? 10 Mistakes You’re Probably Making

1

Skipping Meals and Severely Restricting Calories

Eating too little slows everything down

Many people think eating fewer calories will speed up fat loss. But eating too few calories or skipping meals can actually do the opposite. Your body starts to burn fewer calories by slowing your metabolic rate. This makes it harder to lose weight—even if you're trying to burn fat.

You’ll feel worse and crave more

Skipping meals usually leads to stronger hunger later. That can cause you to eat more calories in one sitting or crave processed foods with added sugar. This cycle works against your fat loss goals.

You need fuel to keep muscle and energy

Going too long without eating can also lead to muscle loss. Without enough protein and calories, your body breaks down muscle mass, not just fat. That affects your body composition and can make the scale weight misleading. You might weigh less but still carry excess fat.

What to do instead

Eat regular meals with enough protein, healthy fats, and carbs. A balanced diet helps you maintain lean muscle and keeps your energy stable. It also supports hormonal balance, better mood, and overall health—all important for sustainable fat loss.

2

Relying Only on Cardio Exercise

Cardio helps—but it’s not enough

Cardio workouts like running or cycling help burn calories and support heart health. But if you're trying to lose fat and only doing cardio, you're limiting your results. Over time, your body adapts to repetitive cardio and becomes more efficient—meaning you burn fewer calories doing the same workouts.

You might slow your metabolism

Doing only cardio without building muscle can lead to a drop in lean mass. Since muscle tissue burns more calories than fat, losing muscle slows your metabolic rate. That makes it harder to keep losing weight and burn stubborn fat, especially as your body adjusts.

Strength training builds lean muscle

To burn body fat effectively, you need resistance training. Lifting weights, using resistance bands, or doing bodyweight exercises helps you build lean muscle. More muscle means more calories burned—even when you're resting. It also protects against muscle loss while you're in a calorie deficit.

Combine cardio, strength, and nutrition

The best fat burning results come from mixing resistance training with cardio and eating a balanced diet. This approach helps you lose fat, protect lean mass, and improve overall health without relying on cardio alone.

3

Not Getting Enough Protein

Low protein = muscle loss

When you're trying to burn fat, eating too little protein makes it harder to keep your muscle mass. In a calorie deficit, your body starts using muscle for energy if you’re not eating enough protein. That leads to muscle loss, a slower metabolism, and poor body composition—even if you're losing weight on the scale.

Protein keeps you full and fuels recovery

Protein supports muscle recovery and helps reduce cravings. It also increases satiety, so you're less likely to overeat. This makes it easier to stick to your calorie goals and avoid processed foods that slow down fat loss.

Total protein matters more than timing

Some people stress about exact timing—like eating protein within 30 minutes of a workout. But what really matters is hitting your total daily intake. Aim for 0.8 to 1.2 grams of protein per pound of body weight, spread across your meals.

Track what you eat

Most people incorrectly estimate how much protein they’re eating. To get it right, you need to track it. Use a food diary or app, weigh your portions, and stick with high-protein foods like chicken, eggs, fish, lean meats, and Greek yogurt. Without enough protein, your fat loss progress will slow, and you’ll risk losing lean mass.

4

Avoiding Strength Training

Cardio alone won’t protect your muscle

Many people trying to lose fat focus only on cardio and skip resistance training. But without strength training, your body is more likely to lose muscle, not just fat. This affects your metabolism and slows progress.

Strength training boosts your metabolism

Lifting weights or doing resistance exercises builds lean muscle. Muscle tissue burns more calories than fat, even when you’re resting. That means more muscle = more calories burned throughout the day, which supports fat loss.

It helps shape your body

Burning fat without building muscle can leave you with a smaller but softer body. Strength training improves body composition by preserving lean mass while reducing fat, helping you look stronger and more defined.

You don’t need to lift heavy

You don’t need to become a bodybuilder to see results. Using resistance bands, bodyweight exercises, or light weights with higher reps still works. Aim for strength training 2–3 times a week, focusing on compound movements like squats, lunges, rows, and presses.

5

Following Fad Diets and Quick Fixes

Fast results rarely last

Fad diets promise rapid fat loss, but they’re usually too extreme to keep up with. Cutting entire food groups or eating way too few calories might show results at first, but it often leads to weight gain later. These plans don’t support sustainable fat loss.

You lose water and muscle, not just fat

Most of the weight you lose on quick-fix diets is water and muscle—not excess fat. That affects your body composition and can slow your metabolism. Once the diet ends, your body rebounds, and you often regain more weight than you lost.

It’s hard to stick with unrealistic plans

Skipping meals, avoiding carbs, or eating only one type of food isn’t realistic for most people. Life happens—social events, busy schedules, cravings—and rigid diets break down fast. That’s why people end up cycling through diet after diet without lasting results.

Focus on habits, not shortcuts

Instead of following trends, build consistent habits. Eat balanced meals from all food groups, aim for enough protein, and avoid added sugar and processed foods. You’ll lose fat and gain muscle in a way that fits real life—and that’s what leads to long-term progress.

6

Neglecting Sleep and Recovery

Poor sleep slows fat loss

When you don’t sleep enough, your body produces more cortisol—a stress hormone that encourages fat storage, especially around your belly. Lack of sleep also affects hormones that control hunger, making you crave more calories and processed foods the next day.

Your body needs time to recover

Training without proper rest breaks down muscle and increases stress. Recovery is when your body repairs muscle tissue and burns calories through the repair process. Without rest days, you risk overtraining, muscle loss, and mental burnout.

Sleep supports hormone balance

During deep sleep, your body releases growth hormone and testosterone. These support muscle growth, fat metabolism, and recovery. Getting 7–9 hours of quality sleep helps maintain lean mass and keeps your energy stable while in a calorie deficit.

Prioritize rest like you do workouts

Skipping rest is just as harmful as skipping workouts. Schedule rest days, manage stress levels, and create a bedtime routine that supports quality sleep. This helps improve overall health and gives your body the best chance at sustainable fat loss.

7

Ignoring Portion Control and Mindful Eating

Eating “healthy” food doesn’t mean eating unlimited amounts

Even nutritious meals can lead to weight gain if you eat too much. Foods like nuts, avocado, or lean meats are healthy—but they still contain calories. If you’re not paying attention to how much you’re eating, you may go over your daily calorie needs without realizing it.

Mindless eating leads to more calories

Eating while distracted—like in front of the TV or while scrolling your phone—makes it easy to eat past fullness. You might not notice how much you’ve eaten, which can make burning fat harder over time.

Small changes can help you eat less

Use smaller plates to control portions naturally. Slow down during meals and take time to chew your food. Give your body a chance to signal when it’s full. These small habits can reduce calorie intake without feeling restrictive.

Track portions to stay on track

You don’t need to obsess, but being aware of your portions helps you stay in a calorie deficit without cutting out entire food groups. Try keeping a food log, especially during the early stages of fat loss, to help you stay consistent and make better choices.

8

Drinking Empty Calories

Liquid calories add up fast

Sodas, fruit juices, fancy coffees, and alcohol can sneak in hundreds of calories without filling you up. These drinks don’t provide protein, fiber, or healthy fats—just sugar and energy your body burns quickly or stores as fat.

Your body doesn’t register liquid calories the same

Unlike solid food, liquid calories don’t trigger the same fullness signals. You can drink a 300-calorie smoothie and still feel hungry an hour later. This makes it easy to go over your calorie limit without realizing it.

Watch for “healthy” drinks too

Some drinks seem healthy—like protein shakes, fruit smoothies, or plant-based milks—but they can still be high in added sugar or too many calories for your fat loss goal. Always check the ingredients and portion size.

Choose drinks that support your goals

Stick to water, black coffee, or unsweetened tea. They hydrate you and support fat burning without adding calories. If you want flavor, add fresh lemon, cucumber, or mint to your water. Small changes like this can help you lose weight without feeling restricted.

9

Not Tracking Progress Accurately

The scale doesn’t tell the full story

Relying only on your scale weight can be misleading. Your body weight can change daily due to water retention, food intake, or hormonal shifts. You might lose fat and gain muscle, but the scale won’t show it—making it easy to think you’re not making progress.

Use multiple tracking methods

To get an accurate picture of your fat loss journey, track more than just your weight. Take weekly progress photos, measure your waist, hips, and other areas with a tape measure, and pay attention to how your clothes fit. These signs often reflect changes in body composition better than the scale does.

Be consistent with your tracking

Check your stats under the same conditions each time. Use the same scale, weigh yourself at the same time of day, and take measurements in the same spot each week. This helps you notice real trends instead of getting thrown off by normal fluctuations.

Track habits, not just results

Logging your workouts, meals, and sleep gives you insight into what’s working. Fat loss isn’t just about outcomes—it’s about consistency. Keeping track of your actions helps you adjust your plan and stay on course, even when progress feels slow.

10

Overestimating Calories Burned During Exercise

Fitness trackers often overestimate

Many people rely on fitness apps or heart rate monitors to estimate how many calories they burn. But these tools often give inflated numbers—sometimes by 20–40%. That can lead you to think you’ve “earned” more food than you actually have, slowing down fat loss.

Calorie burn depends on many factors

How many calories you burn during a workout depends on your weight, fitness level, muscle mass, and the type of exercise. Most devices don’t account for all these variables. They use general formulas that aren’t personalized, so the numbers aren’t always accurate.

Don't let numbers fool you

If you believe you’re burning more than you are, you may eat too many calories and fall out of a deficit. This can lead to weight gain or stalled progress—even if you’re working out regularly. It’s easy to undo an hour of exercise with one high-calorie meal or drink.

Focus on effort and consistency

Instead of chasing calorie burn, focus on showing up consistently, pushing your intensity when it counts, and pairing exercise with smart eating. Track your workouts, notice how your strength and endurance improve, and keep your meals aligned with your goals. That’s where real progress happens.

11

Support Your Fat Loss Journey with S6 Body Sculpting Treatment

Fat burning isn’t always about doing more

Even if you're eating in a calorie deficit, lifting weights, and doing cardio, some areas of body fat can still be hard to lose. Places like the belly, thighs, back, and arms often hold onto fat longer due to genetics, hormones, or a slower metabolism. This is where support treatments can help.

What is S6 Body Sculpting Treatment?

S6 Body Sculpting Treatment is a non-surgical, non-invasive body contouring solution that targets stubborn fat. It uses a low-energy bio-laser to break down fat cells beneath the skin. The laser helps release fatty acids from fat cells, which are then flushed out through your body’s lymphatic system. Vacuum suction is also applied during the treatment to improve circulation and increase metabolic activity.

How the treatment works

1. Your therapist will assess your body and identify target areas.

2. A handheld probe emits low-energy bio-laser to the chosen spot.

3. Fat cells are broken down, and vacuum suction helps drain them out.

4. At the same time, the treatment stimulates collagen to tighten skin and reduce sagging.

Each session is safe, gentle, and doesn’t require any downtime. Most people complete a course of 10–12 treatments, spaced about a month apart.

Why it works well with your fat loss routine

S6 isn’t a replacement for diet and exercise—it’s an added tool. It works best when combined with strength training, balanced nutrition, and proper recovery. By improving fat breakdown in resistant areas, it supports better body composition and helps maintain lean muscle. It’s ideal for people who want to lose fat in specific areas without surgery or medication.

Benefits of S6 Body Sculpting Treatment

• Targets stubborn fat in key areas like belly, thighs, and arms

• Increases fat metabolism with zero downtime

• Stimulates collagen for firmer, tighter skin

• Supports your existing fat loss routine without disrupting it

• Suitable for different body types and fitness levels

If you’re already putting in the work but need an extra push to burn stubborn fat, S6 Body Sculpting Treatment can help move things along.

Book your S6 Body Sculpting session today and support your fat loss results—without the guesswork.