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Fitness coach Randy Kotey took to his social media to talk about the common mistakes women make while embarking on a weight loss journey. Read on to find out more.
Skipping meals can slow metabolism and lead to overeating later.
Losing weight isn’t just about the numbers on a scale—it’s about adopting a healthier, more energetic, and confident lifestyle. Whether the goal is to shed extra pounds, boost fitness or enhance overall well-being, long-term success lies in building sustainable habits. Rather than chasing quick fixes, a balanced approach that includes mindful eating, regular exercise, and proper hydration is crucial.
Fitness coach Randy Kotey is a go-to source on Instagram for practical weight loss insights. His content is packed with expert tips, from nutrition advice to common mistakes that can slow progress. Many individuals fall into the trap of trendy diets and misinformation, making it difficult to determine what truly works. While maintaining a calorie deficit is essential, understanding food choices and incorporating effective workouts are just as important. Neglecting proper nutrition, hydration, and strength training can lead to fatigue, muscle loss, and stalled progress.
Recently, Randy Kotey highlighted some frequent missteps women make that slow down weight loss. Take a look at the video here.
Skipping Meals – Missing meals, especially breakfast, can slow metabolism and lead to overeating later in the day, making fat loss more difficult.
Relying on “Diet” Foods – Many low-fat or diet-labeled products contain added sugars and artificial ingredients, which can contribute to weight gain rather than help with fat loss. Whole, nutrient-dense foods are a better choice.
Not Getting Enough Protein – Protein is essential for muscle retention and metabolic function. A diet low in protein can make fat loss and weight management more challenging.
Overconsuming Healthy Fats – While foods like avocados, nuts, and olive oil provide essential nutrients, their high-calorie content can lead to excessive intake, slowing fat loss progress.
Drinking Too Many Calories – Sugary drinks, including fruit juices and certain smoothies, can add hidden calories and spike blood sugar, increasing fat storage, particularly around the belly.
Making mindful changes and avoiding these common mistakes can help support a more effective and sustainable fat-loss journey.
Effective Weight Loss Strategies for Women
Losing weight isn’t just about cutting calories—it’s about adopting a sustainable and balanced approach to overall health. Here are five proven strategies to help women shed excess weight effectively:
1. Prioritize Protein and Fiber
Protein boosts metabolism, reduces cravings, and preserves lean muscle, while fibre-rich foods like vegetables, fruits, and whole grains keep you full longer and aid digestion.
2. Strength Training + Cardio
Combining strength training with cardio helps burn fat while toning muscles. Weightlifting boosts metabolism, while activities like brisk walking, running, or cycling enhance heart health and fat loss.
3. Stay Hydrated, Cut Sugary Drinks
Drinking enough water aids digestion, controls appetite, and keeps metabolism active. Avoid sugary sodas, fruit juices, and flavoured coffees, which add hidden calories and promote fat accumulation.
4. Prioritize Sleep and Stress Management
Lack of sleep and high stress can trigger cravings for unhealthy foods and slow metabolism. Aim for 7–9 hours of sleep and incorporate stress-relief techniques like meditation or yoga.
5. Focus on Sustainable Eating Habits
Instead of restrictive diets, opt for balanced meals with healthy fats, lean proteins, and complex carbs. Mindful eating and portion control help maintain long-term weight loss without feeling deprived.
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