The other day I posted about strength optimising and the barriers in your way to gaining strength, the response we got was great and so i’ve decided to break down why you may be putting in the effort at the gym and watching what you eat, but still not seeing the fat loss results you want…

Sometimes, despite our best effort, we may not be aware of certain factors that might be hindering our progress…

So, here are 10 common pitfalls that may be delaying your fat loss journey, and i’ll expand on one of them, STRESS and it’s impacts.

Inconsistent Nutrition: Failing to maintain a consistent calorie deficit or indulging in frequent cheat meals can slow down fat loss progress. Aim for balanced meals with lean proteins, healthy fats, and complex carbohydrates to support your goals.

Lack of Sleep: Poor sleep quality or insufficient sleep can disrupt hormone levels, including those that regulate appetite and metabolism. Aim for 7-9 hours of quality sleep per night to support fat loss efforts.

Stress: Chronic stress can have a significant impact on your body’s ability to lose fat. When you experience stress, your body releases cortisol, a hormone that plays a crucial role in the body’s fight-or-flight response. While cortisol is essential for short-term survival, chronic stress can lead to persistently elevated cortisol levels, which can have detrimental effects on your health and fitness goals.

One of the primary effects of cortisol is its role in promoting fat storage, particularly around the abdomen. This type of fat, known as visceral fat, is linked to an increased risk of various health conditions, including heart disease, diabetes, and metabolic syndrome. Additionally, high cortisol levels can lead to increased cravings for high-calorie, comfort foods, further sabotaging your fat loss efforts.

To combat the negative effects of stress on fat loss, it’s essential to incorporate stress-reducing activities into your routine. Meditation, yoga, and deep breathing exercises are effective techniques for promoting relaxation and reducing stress levels. These practices help activate the body’s parasympathetic nervous system, which counteracts the stress response and promotes feelings of calm and well-being.

Meditation involves focusing the mind and cultivating awareness through techniques such as mindfulness meditation, guided imagery, or loving-kindness meditation. Regular meditation practice has been shown to reduce cortisol levels, improve mood, and enhance overall mental and emotional well-being.

Overestimating Calorie Burn: Relying too heavily on calorie estimates from exercise machines or fitness trackers can lead to overeating and hinder fat loss progress. Focus on consistent workouts and use calorie tracking as a general guideline rather than an exact measure.

Lack of Strength Training: While cardio exercises are great for burning calories, strength training is essential for building muscle mass, which can boost metabolism and promote fat loss. Incorporate resistance training into your workouts at least 2-3 times per week.

Hidden Calories: Consuming excessive calories from sugary drinks, condiments, or mindless snacking can sabotage fat loss efforts. Be mindful of portion sizes and track your intake to identify potential sources of hidden calories.

Skipping Meals: Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day. Aim for regular, balanced meals and snacks to keep hunger and cravings in check.

Not Drinking Enough Water: Dehydration can impair metabolism and increase feelings of hunger, leading to overeating. Aim to drink plenty of water throughout the day to stay hydrated and support fat loss efforts.

Too Much Cardio: While cardio is important for burning calories, excessive cardio without sufficient rest can lead to muscle loss and a plateau in fat loss progress. Balance cardio with strength training and adequate rest days for optimal results.

Lack of Patience: Fat loss takes time and consistency, and it’s important to be patient with yourself and trust the process. Focus on making sustainable lifestyle changes rather than chasing quick fixes, and celebrate small victories along the way.

By identifying these common factors that may be delaying your fat loss progress, you can choose to optimise your efforts and move closer to achieving your fitness goals. Chances are you may need our help! That’s why we have our Hybrid and Online Training options. Accountability, knowledge and a desire to help others! If you have read this and are keen for a chat, just email me on the details below and we’ll get a chat booked in, or, if you prefer email, I can email the info over.

Stay consistent, stay focused, and remember that progress takes time #buildthechain


Founder- Priority 6

Head Coach- The OC Method

Author- Build The Chain

Life Longer Learner

PS: Keen to get involved, apply for our program here:


Priority 6 is THE fat loss and transformation centre in Abingdon, Oxfordshire. We have a hybrid approach to fitness through CrossFit classes, personal training, sports massage therapy and Hyrox classes.