5 Hidden Weight Loss Killers

Weight Loss 3 min Read

Written by

Keith Hansen

We all know we need to exercise more & eat less to lose weight.

But if you’re doing that already why has your weight loss stopped?

As a coach I have seen this over and over, and it almost always comes down to one or more of the following five reasons.

These five things are the hidden killers of weight loss.

Make sure you aren’t making any of these mistakes.

Be sure to download our free PDF The Serious Guide to Nutrition to ensure you’re doing everything right for weight loss.

Health Foods

You’re constantly being hammered with what to eat for health.

Anti-oxidants. Polyphenols. Healthy fats.

Almond Butter. EVOO. Agave nectar.

What you aren’t always being told is that many of these health foods are incredibly calorie dense.

Calorie density is the number one enemy of weight loss.

If weight loss is your number one goal you need to prioritize low calorie density foods over “superfoods”.

Check out the article 10 Superfoods that Suck for more of these hidden weight loss killers.


This is always my biggest weight loss enemy. It’s easy to meal prep for the week, make your after work exercise sessions, and stay focused.

But the weekend is when many of us have fun. We have drinks at the bar, don’t work out, and indulge in brunch on Sundays.

It is amazing how much work can be undone in just two days.

People that lose weight quickly and consistently don’t take the weekends off.

Cheat days are not a thing. 

Stay focused through the weekend and you will be rewarded on Monday instead of dreading the scale.

Bad Exercise

This is such a simple but common mistake, and it isn’t your fault.

You only have so much time to devote to exercise each week, and you need to spend it doing the right exercise.

And that isn’t cardio. This is the most common misconception I encounter.

It’s strength training. Strength training is a must for weight loss.

If you need help knowing where to begin you can download our free strength training program for beginners.

Uncounted Calories

There are calories in your latte.

There are calories in the chocolates you forgot you ate.

Oils in salad dressing add up. Fast.

It’s easy to rack up calories by not counting, or by guesstimating.

If you’re serious about weight loss you need to count your foods, and you need to count them accurately.

In the beginning at least.

Eventually you will know what a tbsp of peanut butter really is.

You’ll know what 6oz of chicken is just by looking at it.

Grab your food scale, open MyFitness Pal, and start tracking.

It’s a necessary evil to promote mindfulness and educate yourself.


Have you ever decided you’ve earned a snack or a drink because you worked out?

Because you haven’t earned it.

Fat loss is what you earned by working out.

Why would you undo that hard work with dessert?

Stop rewarding yourself with food. That is how we train dogs & monkeys, and you don’t have any fur.

Watch this powerful anti-obesity ad to see what I’m talking about and break your reward cycle.

Get on Track

Stop making the mistakes above.

We’ve compiled all of our weight loss & muscle building nutritional secrets into a free PDF.

It’s called The Serious Guide to Nutrition.

Get your nutrition on point with that guide, and then make sure your workouts are effective.

If you still aren’t making progress it might be time to ask a professional for help.

Lucky for you we offer a complimentary consultation that can help jump start your weight loss.

Keith Hansen

Keith was an All-State wrestler in high school and in 2007 hung up his singlet to attend Florida State University to pursue a B.S. in business management. He wasn't sure what industry he wanted to be involved in at the time, but soon realized after graduating in 2011 that fitness was the ever-constant activity in his life. Keith began studying to become a personal trainer and in 2013 earned the National Strength and Conditioning Association's Personal Trainer certification. After a short stint as a big box gym trainer he realized he wanted to bring something different to Tallahassee. Keith competes in Powerlifting, Olympic Weightlifting, and Crossfit.