A fitness coach shares ‘the top 11 fat loss mistakes I made in my 20s, that I’m avoiding at 37’

His list touches on everything from poor sleep and overtraining to the importance of creating a better food environment and tracking what you eat. Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, helps decode each of the points mentioned by the fitness trainer in his list:

‘Skipping breakfast’

Concurring with Topham, Joshi states, “Skipping breakfast can lead to blood sugar fluctuations and increased hunger later in the day. It may also encourage overeating or impulsive food choices, which affect metabolism and energy levels. A balanced breakfast helps stabilise appetite-regulating hormones and supports steady energy release throughout the day.”

‘Going low carb’

“Carbs fuel your muscles so you can lift heavier. More strength means more muscle and a fast metabolism,” says Topham.

Joshi states that cutting carbs drastically can lead to fatigue, poor workout performance, and mood swings. While reducing processed carbs is beneficial, the body needs complex carbohydrates for energy, brain function, and gut health. Sustainable fat loss depends on a well-balanced plate, not extreme restriction.

‘Eating super low calories’

According to the coach, “eating super low calories” will make you feel drained, lose muscle mass, and slow down your metabolism, only to reach for junk food later because your body’s still craving nourishment.

To this, Joshi adds that consistently eating too little can slow down metabolism and trigger muscle loss. It also disrupts hormone balance, affecting appetite and energy levels. “The body enters a conservation mode, making fat loss harder in the long run. Eating enough to fuel your body while maintaining a calorie deficit is a healthier approach.”

‘Eating too fast until completely stuffed’

Eating quickly can override satiety signals, leading to overconsumption, says Joshi. “Chewing slowly and being mindful during meals allows the brain time to register fullness, supporting portion control and better digestion.”

 

View this post on Instagram

 

A post shared by LIAM TOPHAM // FITNESS & NUTRITION COACH (@theliamtopham) 

‘Eating “healthy” food bars, cereals, or meal replacements’

According to Topham, “Processed foods with healthy labels are mostly marketing garbage. Stick to whole foods and grab an apple instead.”

Joshi mentions, “Many are high in sugar, low in fibre, and contain additives that spike blood sugar and leave you hungry soon after. Whole foods like fruits, nuts, and homemade meals are more nutrient-dense and satisfying.”

‘Not planning ahead, then grabbing convenience foods’

Last-minute food choices often result in high-sodium, high-fat options. Joshi notes, “Planning meals and snacks in advance ensures balanced nutrition and helps avoid impulsive eating. Meal prepping even twice a week can make a significant difference in consistency.”

‘Having a bad food environment’

“Remove garbage food from the kitchen. If it’s not there, you can’t eat it,” suggests Topham.

Joshi agrees, adding, “The food we keep around us influences our habits. Stocking the kitchen with nutrient-rich foods and minimising the visibility of junk food reduces temptation and makes healthier choices easier to maintain.”

‘Spending hours in the gym’

Excessive training can cause fatigue and inflammation, and it may increase hunger, leading to overeating. “Short, focused workouts combined with proper nutrition and rest are far more effective for fat loss and overall wellness,” recommends the expert. 

‘Not prioritising sleep’

Joshi tells indianexpress.com, “Poor sleep affects hunger hormones like ghrelin and leptin, increasing cravings for sugar and processed foods. Inadequate rest also affects insulin sensitivity and metabolic function. Prioritising seven to nine hours of quality sleep is essential for recovery and fat regulation.”

‘Choosing cardio over weights’

Topham says, “Strength training is the best way to shape your body. It signals to your body that it needs to be strong and muscular.”

While cardio is good for heart health, Joshi says, relying solely on it can lead to muscle loss during weight reduction. Resistance training helps build lean muscle, which increases resting metabolic rate, improves body composition, and supports long-term fat loss.

‘Not tracking what you eat’

“Without awareness of portion sizes or hidden calories, it’s easy to underestimate intake. Tracking, even briefly, can reveal patterns and help make informed adjustments. It brings mindfulness and accountability, which are critical for sustainable progress,” asserts the nutritionist.