I remember standing in front of the mirror, exhausted. I was eating barely 1,200 calories (so I thought), running every day, and yet… I felt softer, more bloated, and frustrated beyond belief. I had done everything right—so why wasn’t my body changing?
I convinced myself I just needed to push harder. More workouts, fewer calories, stricter food rules. But the more I restricted, the more my cravings spiraled out of control. The more cardio I did, the more run-down I felt. And still—no results.
If you’re feeling stuck like I was, I want to help you avoid the mistakes that kept me spinning my wheels for years. Here’s what I wish I had known sooner.
1️⃣ Eating as Little as Possible Won’t Get You Lean—It Just Leads to More Cravings
I used to believe the key to fat loss was eating as little as possible. The lower the calories, the faster the results… right?
So I did what many women do:
🚫 Skipped breakfast or had a tiny meal.
🚫 Ate salads with barely any protein.
🚫 Avoided carbs, thinking they were the enemy.
And guess what? By the afternoon, I was binging on dates and peanut butter like they were about to be out of stock forever.
Sound familiar?
I used to think I lacked willpower, but in reality, I was just under-fueling my body—and it was fighting back with intense cravings. When you don’t eat enough, your body sends stronger hunger signals later. It’s not a discipline problem. It’s a survival mechanism.
What to Do Instead:
✅ Eat enough protein and carbs to stay satisfied throughout the day.
✅ Stop trying to “be good” all day just to lose control at night.
✅ Learn how to fuel your metabolism instead of fighting it.
Once I started eating enough—with balanced meals throughout the day—the late-night cravings disappeared.
2️⃣ Cardio Isn’t the Key to Fat Loss—Strength Training Is
I spent years trying to “burn” fat with cardio. I was running, doing HIIT workouts, (often both in a single day), pushing harder every day… and still not seeing the toned, lean look I wanted.
I thought I needed more cardio, but in reality?
🚨 I was burning muscle instead of building it.
🚨 My metabolism was slowing down instead of speeding up.
🚨 My stress levels were through the roof.
I finally realized that cardio doesn’t shape your body—muscle does. If you want to look strong, toned, and lean, you need to lift weights.
What to Do Instead:
✅ Prioritize strength training (3-4x per week) over endless cardio.
✅ If you love cardio, keep it—but use it as a tool, not a punishment.
✅ Focus on building muscle, because more muscle = faster fat loss.
When I shifted my focus to getting stronger instead of burning calories, my body finally changed.
3️⃣ If You’re Not Tracking Protein, You’re Probably Not Eating Enough
For years, I thought I was getting enough protein. I ate eggs, had some dairy, and figured I was fine.
I was wrong.
I started tracking my protein, and guess what?
I was barely hitting 50g per day. Most women think they’re eating enough protein, but unless you’re tracking it, chances are you’re way under.
Without enough protein:
🚨 Your strength workouts are pointless.
🚨 You lose muscle instead of fat.
🚨 You feel hungrier and more fatigued.
What to Do Instead:
✅ Aim for 0.8-1g of protein per pound of goal body weight.
✅ Prioritize high-protein meals, not just “healthy” ones.
✅ If you’re struggling to hit your goal, track it for a few days—you’ll be shocked.
When I finally dialed in my protein intake, I started building muscle, burning fat, and feeling more energized than ever.
4️⃣ Your Body Won’t Change If You Don’t Prioritize Recovery
I used to think more workouts = more results. No rest days, no breaks, just go, go, go.
And yet… I was tired, inflamed, and constantly feeling puffy. Turns out, I was overstressing my body, keeping it in a state of burnout.
Here’s the thing: your body doesn’t change during workouts—it changes during recovery. If you’re constantly exhausted, your body can’t rebuild and get stronger.
What to Do Instead:
✅ Take 1-2 full rest days per week—your body will thank you.
✅ Prioritize 7-9 hours of sleep to help your body recover.
✅ Reduce stress (because high cortisol = more belly fat storage).
Once I started recovering just as hard as I trained, I saw faster results.
5️⃣ You’re Not Stuck—You Just Need a Smarter Approach
If you feel like you’ve tried everything and your body just isn’t responding, I get it. I was stuck in that cycle for years—until I learned how to train smarter, eat enough, and build muscle the right way.
You don’t need to:🚫 Cut more calories.🚫 Do more cardio.🚫 Obsess over every bite of food.
You do need a science-backed approach that actually works. And that’s exactly what I teach inside PHF Lean Method.
✔️ Strength-based workouts designed to help you get lean & toned.
✔️ Custom macro targets to fuel your metabolism (instead of wrecking it).
✔️ Coaching & accountability so you’re never stuck guessing what works.
🚀 Ready to stop making these mistakes and finally get results?
➡️ Join PHF Lean Method today. Let’s do this the right way!
Final Thoughts: You’re Closer Than You Think
If you’re making these mistakes, don’t beat yourself up—I did too. But once you shift your mindset and start training, eating, and recovering the right way, results get so much easier.
Which of these mistakes have you been making? Let me know in the comments or share this with a friend who needs to hear it! 💙
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