The 5 BIGGEST Fat Loss Mistakes 

Anybody else go backwards as often as forwards or just me 😂

My Biggest mistake over my 12 year journey was not appreciating my progress at the time and only seeing what I wasn't. Good Stuff - Leo

I’ll never forget the first time I’d made significant progress with the diet. A close friend said I looked like an anorexic aids victim, think I was about 250 at the time down from 300. I’m at 220 now and me and him don’t hang out so much.

I am doing a 10K in November. It is my first 10K. I am very excited. I am also almost 100 lbs over weight. I started jogging again a few months ago and have gone from a 22 minute mile….yes yes, I know it’s pathetic…to a 15 minute mile… still pathetic… watching your videos Mark is motivating me. Even if I am dead last, I am going to feel accomplished. I am so dedicated to my first 10K, my kids and my wife decided to join. Our friends are seeing my progress, of which I have physically seen none(darn scales), and have decided to join in. I am happy to say I can jog… yes, just jog, 3 miles without stopping. Thanks for motivation and words of wisdom. Cheers!

Your ability to drop your ego, make fun of yourself and share relatable and well grounded advice is just unmatched here on RU-vid. Thank you Mark!

Toward the end, when you’re talking about seeing out of shape people, who are at different parts in their journey, but have the same mindset of wanting to get better, is profound thinking. This is why people who don’t look shredded should never feel embarrassed to show up at gyms, or events. Everyone has the same goal, to get better.

I’m just starting my fitness journey (at 54) and I was sat here watching smugly thinking “I don’t even like McDonalds”… but then realised that I do like a glass of wine, or three in the evening. I guess you have to know your enemy! Thanks for making the videos, they’re tremendously motivating :-)

Just heard this about 30 minutes ago. A coworker told me that people were going to kick my ass because I had lost too much weight. As of tonight, I am 6 feet tall and 210 pounds...down from 250 lbs last September. He is same height and about 270. Mark, you are spot on. He is insecure about his own fitness.

I loved this! I have lost about 18kg and am now vegan. My parents kept joking that I looked sick when they last visited me. That said they are both now actively trying to be healthier. What people say is a reflection of where they are.

"You're not completely alone in this quest for improvement." I could use that reminder every now and then

"Life is complicated, shit happens. When it does, don't make it worse" excellent advice and a great video.

I've genuinely never felt more connected to the messages of a RU-vidr. Love the channel and the videos speak to my experience (and what I am currently struggling with).

My original weight loss was similar to your own. I started at 106kg, went balls to the wall and got down to 80kg and was extremely happy with myself. That lasted about a year before I spiralled downwards and didn’t catch myself until I was 100kg again. Now I sit around 90kg with a much healthier attitude and a much slower rate of weight loss.

During a covid lockdown, I tried a restricted diet with daily exercize. 3 small healthy meals and 3 healthy smoothies per week for 8 weeks. I lost 1kg. Last November, I did "just say NO-vember". No coffee, no alcohol, no sugar and no starch - just fruit, vegetables, nuts and lean protein. Second diet cleared my head and was much better. Now continuing with low coffee, alcohol, sugar and starch.

Great vid man! Had similar experiences when I was younger. Injury 2 years ago kept me out of running and weights. Back at it. Progress is slow.

Such a great reminder that progress is never linear, and consistency is paramount! Also I absolutely love the minimalist rack you use for your race medals- would you share where you got it?

Thanks Mark. This video is what I needed to hear, restarting after being complacent is so hard

I'm so happy I've found this channel. Thank you Mark! great content!

Yet another encouraging and informative vlog. One of the most emotional things I see during a parkrun are overweight parkrun runners. Fantastic to see. The effort the pain the mindset they demonstrate is inspirational.

One of the best videos I have ever seen. Good to know I'm on the right track and thank you for the amazing advise. 👊🏿🖤

Love these videos, started my journey again back in January, I've done and experianced all of these issues over the past 15 years of being way too big, this time has been so different, keto, intermittent fasting and running, planned meals and planned responces to f**k ups, down from 146 to 131kg, look forward to these videos and get excited when the notification come in, cheers for the content, PS just got a pair of Altras, bloody game changers for the runner who creates a bit more momentum!

Man, I can relate to #1 on here... I am just now getting back on the fitness journey after 3 years of everything falling apart with family health and employment chaos. It's been really difficult for me to learn to focus on routine and process rather than performance.

Love your approach Mark. You cut through the chaff and explain it so succinctly. Thanks for sharing.

So refreshing to hear a realistic, to-the-point chat around losing fat. Consistency and patience definitely resonates with me on the journey. Your point about us viewing body types as 'normal' depending on environment, really stood out and is so insightful across many areas of life too! Thanks for the vid! 😀

All the stuff I've been saying to my clients for years, superb job Mark. Love the humour and delivery, top marks!

Good video Mark. Perceptive insights into weight loss as well as the psychology of others who want to draw you back to a size that makes them feel comfortable with themselves. 👍🏼

Thanks Mark! You are my absolute inspiration! Being overweight, out of shape and with a recent cancer diagnosis I have started my journey back to the healthy me I was before life knocked me down. I binge-watch your videos now and its really helping me sticking to my goals!

Great video. Thanks for posting.

Omg, I’m guilty of making all of these mistakes. Thanks for the practical and straightforward message. 👍

Always motivational! Cheers!

Best explanation I have heard of this!!! Thanks. Now informed and stronger- looking forward to more good results in near future. New subscriber 👍

Fantastic! I started the clip thinking I'd watch a minute or so, ended up watching the whole thing just sitting there quietly. Saved and will be coming back to this one, an instant classic. Very recogniseable and helpful.

Great video Mark , a lot to take away from it . My fitness journey started again in January , and removed a few obstacles to make it enjoyable. So much so at 46 I do my first hyrox in January next year at Manchester and cannot wait . 👍👍

Great stuff, hope your channel keeps growing!

Not a new video I know, but great content (as always) that's relevant at any time! I do enjoy your sense of humor, as well as the very sensible, grounded advice. Right off for a Sunday slow run after Park Run yesterday 🏃👍

Inspirational as always Mark, a pleasure to watch .

Im going through injury right now and overthinking a lot, being scared of falling behind when in reality my body NEEDs rest. but watching your videos is very reassuring and refreshing knowing that everything will get better. Thanks Mark

This is probably one of your most helpful videos. I made a real life change this year and have seen some real progress so far but have been subject to 'negative' comments as you mention in this video.

Great informative information mate love the channel and the humour

Great videos Mark, keep em coming 👍

I'm already stoked to watch the post Hyrox video- can't wait! Great video as always Mark🤘

I subscribed because of this video. This is literally what people need to here. Versus another tip on how some diet type will ensure weight loss. Your points made at the 16:18 mark, about why people make negative comments about goals reached or progress made... Is GOLD! Understanding that your progress shines a light on their lack of progress is literally a major mental block we must keep up so we don't fall victim to our own need for acceptance or need to walk on eggshells. This is such a simple yet profound perspective on that issue that I greatly appreciate. It shows.... Many people, family and friends you hold in high regard, won't be your biggest fans or cheering sections for your own self improvement. MUCH RESPECT MAN.!!!

Undoubtedly one of the best videos on RU-vid about fitness and weight loss . You hit the nail on the head with each point especially the comments from other people. Unlike Mark I was effected by the negative comments and it certainly set me back! Keep the videos coming and well done Mark!

Great channel and great advice. You are the kick up the arse I need! 19.5st new~ish runner doing 20 to 25 miles a week and addressing the eating issue. Really enjoying being more structured with my running. Dare I say it……enjoying it. Thanks for the great videos and advice, much appreciated.

Your content is approachable, relatable. I lost 30lbs in 2 years, cleaned up the diet and beginning exercise. I hardly stepped on scales, usually a demotivating event. I focused on run times and gym metrics, those were more motivating "numbers" for me than scale numbers.

As always another motivational video. Great stuff.

After having surgery, and then immediately picking up covid, the last few weeks has seen me sitting on a couch "undoing" all the work I've been building towards. I really needed this video, thank you 🙏

Point 4! Oh boy... point 4 hit close to home. Short rundown: I worked 3 years in a lab (very active and busy job) and then got sent home for three months to write a thesis about the stuff I did during those 3 years. During the lab time I had a simple setup: Go to the gym every day before work and if I didn't feel like going to the gym I would run a park run. If social obligations and work allowed for it (guess what in Corona times they often did): Long run on the weekend. Given the active job and lots of workouts I was in really great shape over these three years. Now I am close to finishing the 3 months at home and I am 4 kilos heavier, my lifts have stagnated, I can't run as far or as fast anymore. You would think: "Flexible working hours, no obligations except for sitting at the computer for a few hours a day, thats perfect for working out lots!" Well turned out differently: As soon as structure and consistency were gone I switched to staying up until 3-4 am for writing, worked out only half as much, since it became a hurdle again and generally just became a slug. To this end: Keep up your good habits folks! They are more powerful than you think!

Love the humour and really useful stuff. Your video made my day thank you !

Just found Mark's channel a couple of weeks ago. Can already tell he's going places on RU-vid!

Glad I found your channel. Very helpful video! Thank you!

Thank you so much. As I hit my mid 30s I noticed my belly doesn’t look as it did 5 years ago. I am motivated to get back into a healthy shape. Subscribed!

Absolutely love your videos, thank you.

Honest and exceptional clarity in this video. Super helpful. Thanks Mark.

You sir, are an inspiration. I have followed every 'fitness RU-vidr' out there, and none of them come close to the quality content of your videos. As soon as you release a new video, I stop what I'm doing, and just watch, completely absorbed. I wasn't even into running when I stumbled across you, and a month later I am buying myself a pair of running shoes and starting something I never thought I could do. So for that, I thank you. Keep up the brilliant content.

Incredibly inspirational vídeo Mark!!!

great information coupled with great humour ,much appreciated mate ..keep it up

This great advice, sensible advice and very inspiring! That last point is so true… About 3 years ago I got my BMI down to bang in the middle of the quoted ‘ideal’ (gone back to a bit out of shape again now🙁). At the time my clinically, morbidly obese sister, in describing me on the phone to my morbidly obese mother, described me as “looking like something from Belsen”!

As a person that is 38 trying to get back to fit and being 270 when I should be 200-220, your channel is probably the best encouragement on youtube. it is so frustrating not being able to run 3 miles like I used to and sucking at well.....everything. The most difficult is controlling my cravings for fried foods and not doing the work of packing my lunches and making dinner.

Loved the last part about sharing- and being with others and not alone! Good on you - and best wishes with ‘Hard Rocks ‘

So glad you mentioned the surround yourself with good people. I found a triathlon club and it has helped me bounce back from, injury's, a brain tumor and growing to a family of 5 kids. Along with motivating myself around the world and helping me find your vlog.

Your matter of fact manner, humour, brilliant editing and the fact your subject matter and issues resonate massively with mine....and I work in Finance....means I've been roaring with laughter, wiping away tears of understanding and nodding in agreement as I feel motivated to keep battling but with a different perspective. A new subscriber here.

Legend. Great info, thanks for sharing.

Really appreciated this! Thanks 🙏🏼

These videos are very inspiring, thank you!

Your pragmatic, humorous and refreshingly honest take on these questions is massively helpful - inspiring, even. It's a difficult journey we're on, and you're really compassionate and straightforward about it - The message I get from you is 'It's hard work, so be kind to yourself and others, and enjoy the (often tough) journey for what it is' and 'don't take it too seriously', of course. Thanks Mark for sharing, and hope to meet you at the start (or finish) line one day. 👍

Great video Mark, after 7 years of dieting, I have finally reached the conclusion you made in this video. It take a lot of trail and error to get dieting right.

Love your content

Thank you for these solid advices.

This is the video that made me subscribe. Informative, honest and hilarious all at the same time. Thanks Mark!

I love the way you make jokes but look serious. Quality is excellent, keep on with the good work .

Excellent sound advise!

Hi Mark. Really motivating content! You make so much sense. Even at my leanest I was so self critical about my progress, ended up getting a burnout and stalled all my progress. The key is to stay motivated and celebrate yourself - even when you feel you can’t. I am back to a healthy lifestyle and trying to cope with my current setback.. I know it’s possible to come back stronger as long as I believe in myself😄

Thank you for this video. It woke me up from slumber I slipped into since I fell off the routine and my fitness journey became a 'phase' in my life. Hopefully I can get back on it by reminding myself of all the points you made in this video. Thank you.

Great comments and advice Mark

Hugely valuable content here. Thank you for sharing your knowledge.

Thanks Mark this has just came to me at the right time. I've mountainbiked since the late 90s which eventually led to racing in the UK downhill scenes. I was happy, proud and fit. After coming away from that I found myself back with old friends and a relationship with weekend drinking. Although I did still bike and still do. I knew I was the opposite of where I was really happy. I could feel how far I had fallen from what it takes to be fit enough to even achieve fairly straight forward trail riding. And my drinking didn't get any less. Frustrated, disappointed and at times depressed and angry at my own stupid fault... Then came 2020. I live in a part of Scotland where I can literally throw a stone at my nearest and substantial trails and they just keep getting better the more I head north so does the landscape. I invested, luckily just before Brexit and the pandemic screwed it all up, in a serious new machine because I knew it has always been my one passion. And at the age of 48 knew i really was at the fork in the road. Go left and its diabetes, fatty liver and the joints of an 80 Yr old. Go right and eventually die reasonably fit, healthy and most of all happy. The last two years have seen a roller-coaster from hell. Coming back from ride so pissed off at myself for just being crap would then result in a bout of the fuck it's. 6 beers and food for almost two. Mentally the lockdown has not been kind. But like I said with the opportunities literally on my door step. Opportunities those in cities would killed for I've no excuses. The winter past has been the hardest. I did nothing. I always used to look forward to kitting up and winter walking in the Glen's and hills. The result more pissed ofness and unwanted weight of around nearly 4 stone. I went to see my doctor and sure enough pre diabetic blood! It was now or never. I've always been cheerfully unflappable and steady thinker. And I knew that somewhere I still had that. I've had to dig really fucking deep this time and for the sake of my own welfare, for once, had to push the shit in my life aside it included people I knew but also knew they'll never change and really aren't good for me to be around. Fast forward from early March and I'm half a stone lighter, I'm feeling better some daily yoga and resistance bands., personally I just wanna tone up a bit I'm not looking to be ripped, would rather be fit then pumped. I have a bit of a mountain to climb but lately whether boots or bike that's literally where I been getting to. In essence your video and advice couldn't be any more perfect and at a perfect time. Thank you... Subscribed! 😊

I'm really enjoying the channel, 5 years in on my journey and 4 stone lighter. Keep the videos coming!

Thanks great words mate , been on my journey 12 weeks I am getting there feeling good and happy

Great video mate. 👍🏻

This is EXACTLY what I needed to see at EXACTLY the right time. Please may I extend a genuine heartfelt thank you

Fantastic. Well done

This is such a helpful and honest video. Nearly everything resonated with me. The scale for the early weight loss (I’m 5-10, 59 and went from 225 to about 180 over 8 months) and then seeing the fluctuations later as my weight loss flattened. Now, I’m focused more on weight training and cleaning up my eating and drinking so I can reach the level of fitness I want, whatever that is and whatever that weight may be. I’ve never been a binger but the point about accepting setbacks and moving on is emotionally very helpful - sometimes to enjoy life you need to dial back when you travel and I don’t want to feel bad about that. The only thing I would add is that everyone is different, and you need to find what is sustainable for you. Personally, I really struggle with weighing food and counting calories - even though I know how important that is for most - but really enjoy a brisk walk for a couple of hours almost every day - that works for me. Thanks for making it.

Your content is so articulate - really great stuff!

Remaining calm when things are not moving forwards is one of the best lines/comments I’ve ever heard… thank you!

Wise and great advice cheers mark

This is a fantastic video Mark!

What a breath of fresh air you are Mark, brilliantly written videos . Congratulations and keep up the good work!

Motivational. Thanks Mark.

Just came across your channel and loving it!! Keep it up mate, new subscriber from Australia!

This might be the best advice on weight control on the internet. Thank you for this. Honesty!

'Plan, so good things are unavoidable'. Great quote. Loved the video. Many thanks!

Thanks for great content, just found your channel today, good stuff!!

I needed to hear this thank you

Yes, the compounding setbacks is a huge one. I've gone through binge eating streaks. If I had simply thought.... it is okay, no big deal, everything would have been fine. Yet, I ended up getting upset about it and ate more and more as result. My lack of forgiveness over something minor led to what I feared in the first place.... major weight gain.

Excellent video - so jam packed of deep intermediate to advanced fitness advice

Absolutely one of the best videos EVER I pretty much knew this stuff deep down inside……but dang you just NAILED all of it!

Yes. Great video really enjoy the channel!

I just discovered your Channel a few days ago... You are so inspiring! Thank you!!! Greetings from Romania!

Awesome video and even better recommendations, Mark. Can't believe you're almost at 100,000 subscriber's. Well done👏👏👏