The Top 5 Nutrition Mistakes I See as a Fitness Coach (and How to Fix Them)
One of the first things I ask new clients is how they’re eating—and nine times out of ten, I spot the same few mistakes holding them back.
And it’s not about eating clean or cutting carbs—most people are genuinely trying. But when it comes to seeing results, even small missteps can make a big difference.
Here are the top five nutrition mistakes I see all the time—and what you can do instead to feel better, perform better, and actually see progress.
1. Trusting “Healthy” Labels Without Reading the Ingredients
There’s no shortage of packaged foods claiming to be “keto-friendly,” “low fat,” or “high protein.” But marketing is sneaky—and a lot of these foods are still heavily processed, loaded with sugar, or just not that filling.
What to do instead:
Start flipping packages around. Check the ingredients list. Look for real, whole foods you recognize. things like oats, rice, chicken, eggs, veggies. If it has a long list of unpronounceable stuff, maybe skip it.
2. Eating Way Too Little (Especially If You're Trying to Lose Fat)
Yes, under-eating is a thing. A lot of people assume that less food = faster results. But what really happens? You burn out. Your workouts suffer. You end up snacking late at night, wondering why you’re always tired and cranky.
What to do instead:
Fuel your body. You don’t need to starve to make progress. A small calorie deficit, enough protein, and regular meals will get you way further—and you’ll feel a lot better doing it.
3. Forgetting About the “Little Extras” That Add Up
You’re eating well... but still not seeing progress? Check your sauces, oils, dressings, bites while cooking, cream in your coffee—all of that counts.
What to do instead:
Try logging your food for a few days. Doesn’t have to be forever, just long enough to get honest with yourself. Apps like MyFitnessPal can help you spot where those calories are coming from.
4. Skipping Meals (Then Overeating Later)
This one’s especially common with busy people. You skip breakfast, maybe have a small lunch, then end up starving by dinner—and eat everything in sight. It’s not a willpower issue, it’s biology.
What to do instead:
Eat earlier in the day. Get some protein in at breakfast. Have a balanced lunch. This helps keep your energy stable and curbs those nighttime cravings.
5. Drinking Way Too Little Water
It sounds boring, but being even a little dehydrated can mess with your energy, your hunger cues, and your workouts.
What to do instead:
Aim for around 3 liters (100 oz) a day if you’re active. Keep a water bottle with you, especially if you're training. Bonus points for adding electrolytes if you’re sweating a lot.
Final Thoughts
You don’t have to be perfect—you just need to be aware. These little shifts can go a long way, especially when you’re consistent.
And if you want some help making these changes feel simple (and stick), that’s what I do.
👉 Click here to book a free consultation
Let’s build something that works for your life.
