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The 6 Biggest Mistakes to Lose Weight (AVOID THESE!)

What’s up, guys? Jeff Cavaliere, It’s that time of year again, but this video
is going to apply at all times of the year. I want to share with you how to lose weight. You guys know that I’m going to set the tone
from the beginning of this video. I’m not going to bullshit you. I’m going to tell you exactly what you need
to hear, and the things that will actually work. These are the six biggest mistakes that people
make when it comes time to trying to do this. First of all, the number one thing you need
to do is, you’ve got to hold yourself accountable. Not anybody else. When I talk about that, I’m talking about
a very deep, meaningful level. Like, what is going to set this up as a different
scenario this time than it was any other time that you tried to do this? Are you trying to set the example for, let’s
say, your own children to be healthy? Are you trying to be a fitter person because
you know that other people depend upon you, both at work, and at home? What is it that you’re going to do? Are you going to – maybe it’s even a more
trivial level. Your favorite TV show, you will not pull yourself
away from. Great. You want to watch it? You only get to do so if you first work out. Even someone like Jesse, we actually put him
on camera in front of all of you to make his changes, and be held accountable by doing
so because if he stopped working out, he knew he needed that. He even asked me if he could do that. He wanted that level of accountability. Hold yourself accountable and I promise you,
things will change this year. Especially if you go for that deeper, more
meaningful level. Next up we know that losing weight is always
going to have to factor at some point back to how we’re eating. I’m going to tell you this. One of the biggest mistakes you’re making
is trying to setup an eating plan for yourself that doesn’t mesh with your personality. I’m going to give you an example. If your issue with eating right now is that
you’re a grazer – meaning you eat at all different times of day, with no real focus,
or plan on how, and when you do it – then trying to jump into an intermittent fasting
lifestyle is going to set you up for failure, and a big disaster. Why? Am I saying that intermittent fasting is not
going to work, or help you lose weight? No. People are losing weight doing intermittent
fasting. The problem is, for you, you’ve just gone
completely opposite of how you tend to eat. A grazer eating multiple times a day will
feel ultimately restricted by being put into an eight hour eating window, or a six hour
eating window. Whereas, if your problem is eating in large
portions – not necessarily eating throughout the entire day – the large portion eater
could benefit really well from having a shorter time frame from which they can eat. So that means maybe instead of having four
big, huge meals throughout the day, they’ve consolidated that into a shorter eating period,
and that tends to work for you. So you have to find the style of eating that’s
going to help you restrict calories – because ultimately, that’s what they all do – in
the most effective way for you, and how you are right now. Mistake number three is one that I’ve talked
about here on this channel many times before, but I’m going to say it again because it’s
going to matter to you. That is: you’d better get your hydration started
early in the day. 75% of us walk around every, single day in
a dehydrated state, and we’re never, ever caught up, no matter how much we try throughout
the day. That is because we’re missing the best opportunity
we have for getting ahead. That is to start focusing on it when you wake
up. 20oz-30oz of water, the first thing you do. It’s a great habit to get into now. I say ‘habit’ because I will tell you this;
you can ask your friends, you can look around those that you see in the gym that are ultra-fit,
you’ve never met someone incredibly fit that isn’t also regimented. That doesn’t have a routine. That doesn’t have a series of habits. Get into the habit of developing more healthy
habits, and I promise you, you’ll be in a better spot next year this time, than you
are right now. When it comes to drinking water your energy
levels depend upon it. Even a small dip in your hydration levels
will cause you to feel more fatigued, more foggy, but more importantly, probably less
likely to want to get your ass to the gym later on that day. If you stay hydrated and stay ahead of the
game your energy levels, and your anticipation for actually wanting to go train will be high,
and you’ll never miss your workouts. I guarantee it. As we roll into mistake number four we have
to understand that any video about losing weight is ultimately going to rely on your
ability to look at yourself, whether you’re in clothes, or out of clothes, an notice the
changes that you’re making. Those changes are what will inspire you to
continue to try and make more. I’m going to tell you this: you’re absolutely
not going to like what you see if your only efforts in the gym are jumping on a treadmill,
or trying to jump on the stair climber, and do all of your exercises in that form. The biggest thing you need to do to change
your body and the way it looks is to change your body composition. You need to build lean muscle, in addition
to losing weight. The fact is, you can actually afford to lose
less weight if you improve your body composition because you’re going to look better. The more lean muscle you add, the more aesthetically
pleasing you’re going to be, the more you’re going to like yourself in, and out of clothes. The fact is, two people that weigh the same
with one carrying a lot more muscle mass than the other, are going to look extremely different
standing side by side in their clothes. One’s going to potentially look skinny-fat,
and the other one is going to look incredibly fit. You want to be the one that looks incredibly
fit, and that means you want to make sure, without negotiating here, that your plan for
losing weight also includes picking up those damn weights, and moving them around a little
bit. Mistake number five is going to ruffle some
feathers here, but do me a favor and hear me out. When it comes to healthy fats you’d better
have a respect for how much of them you’re eating. Look, I’m a big believer in including healthy
fats in your diet, but you have to understand – as we’ve pointed out here – any attempt
to lose weight is going to demand that you get into a hypocaloric state. Meaning, you are taking in fewer calories
than you are burning in a given day. The caloric density of fats cannot be understated. They’re twice as dense, calorically, than
carbohydrates, or proteins. People think that they’ve heard how much carbons
are the enemy – which is not the case either, by the way – and have flocked to eating
healthier fats. They’ve confused ‘healthy foods’ with ‘foods
that make you skinny’. That is a big, big mistake. If your attempt to lose weight in the coming
months is eating a salad every afternoon that is filled with olive oil, avocados, and nuts;
I’m telling you, you’re not going to lose a lot of weight. Calorically, you’ve just loaded in about 1500
calories into that one, healthy salad. Again, don’t get me wrong. They are incredibly important, but you need
to eat your fats in moderation if you’re going to be able to maintain a hypocaloric state
that is necessary for losing weight. Keep your fats in your diet. Do not cut them out. But making smarter choices when it comes to
those is going to be critical for your ability to lose weight once, and for all. Last, but not least, one of the biggest mistakes
you could be making here, when you’re trying to lose weight, is making this time look all
too similar to the last time. You see, as soon as you head to the gym, and
you swipe that card, and maybe you break out the same new shoes you got for Christmas last
year, and the same new gym outfit you got last year, and you miss one workout; what
does it look like? It looks like the same thing that happened
last year. Immediately, you know that. You recognize that, and you feel to yourself
“It’s all happening all over again. I’ve already lost.” So what you need to do is, you need to somehow
make this time look different. I would first advise you to get a plan because
if you went there last year with no plan – you didn’t know how many days a week you were
going to train, you didn’t know what you were going to train while you were there,
you thought it was all about just doing the cardio – whatever the thing is that you
did wrong, you’re going to be better off with a plan. But if you had a plan, then do something else
different. Change the time that you go to the gym. Change the gym altogether. Maybe bring someone else to the gym with you
to, again, hold yourselves accountable. Maybe, don’t even train at a gym at all. Train at home this time, or maybe even introduce
some supplements that you’re now having to hold yourself even more accountable toward
because you feel at least there’s something different that you added. It actually cost you some money, so now you
have to make sure that you’re holding up your end of the bargain to allow those supplements
to work. Whatever it is, you’ve got to make this time
look different from last time. If you did have a plan, and it didn’t work,
guys, you know I have plans that will help you. We lay everything out day by day, meal by
meal. I try not, as a coach, to let you fail. That’s my responsibility here as a coach;
to make sure that I can take you through your workouts, motivate you, keep you motivated,
and keep you on track. All of our plans are available over at In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
here and I’m happy to do that for you guys. All right. I’ll be back here again soon. See you.

Randall Smitham



  1. ATHLEAN-X™ Posted on December 21, 2018 at 4:42 pm

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. minshum Posted on September 10, 2019 at 3:00 pm

    I read you need to be below 15% body fat to build muscle effectively?

  3. Vin S Posted on September 11, 2019 at 9:28 am

    Where’s the avocado? 🥑 05:30

  4. The BodyFit Project Posted on September 11, 2019 at 1:53 pm

    Nice one Jeff, been a fan lurking in the corner for years lol.


  5. FromBeToReality Posted on September 11, 2019 at 6:21 pm

    THUMBS UP!!!
    then watch, if necessary.

    weight loss has never been my issue. the opposite. watched anyway.

  6. Steve Anderson Posted on September 13, 2019 at 3:22 am

    Skinny fat.. love it!

  7. Mitchel Becks Posted on September 17, 2019 at 12:20 pm

    Is this a sponsered video or something ? Where are the face pulls ??

  8. Black Lit. Black Hist. Posted on September 18, 2019 at 5:18 pm

    The fattest people at the job are the ones who eat salad for lunch everyday.