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Stop Making Excuses! Reaching Your Goals Isn’t Easy…

Here at Muscle Food HQ we keep a close eye on the latest tips, tricks and trends for fat loss and building that all important muscle.

But recently we’ve noticed an abundance of really rather bizarre, backed up by “science” claims that “prove” losing those pounds is as simple as listening to yourself eat, or drinking your calories, or forgoing breakfast…

These theories are not, of course, new.  They’ve merely been repackaged and dished out to the public once more in a bid to show just how “easy” it is to reach your weight loss goals.

Even all you guys and gals who want to build muscle can’t get away from similar hacks with magazines, blogs and Instagram declaring things like, 21 days to shredded abs, lose 10lbs in 10 days, the ONE move you should be doing to build your back.

You get the picture, but the brutal truth is these quick fixes, tricks, cheats, whatever you want to call them,don’t work.

Sure, you might see instant results and feel really good about yourself for about a week, but do you really intend on eating with your mouth open for the rest of your life?

Healthy Food and Supplements

It’s just not sustainable, and if you’re really after a complete body refurb, whether that be burning fat or building muscle, you first need to wake up, stop believing the media hype, stop making excuses when you discover those “tricks” are rubbish and come up with a clear plan for the long haul.

The problem is how do you tell a tricksters trick from a genuine piece of worthy advice? 

With this in mind, we’ve put together our top 3 weight loss “tricks” that don’t work to help you kick off your new lifestyle in, well, style…

3 Weight Loss “Tricks” That DON’T Work!

It’s OK to skip a meal

The Theory
Skipping a meal, or meals, is an easy way to stay on top of your daily calorie intake so you’re guaranteed to expend more calories than you take in.  The result?  Weight loss.

The Truth
Yes, you’re quite right.  Skipping a meal will certainly guarantee you curb those calories BUT, it will make you hungry meaning you’re more likely to snack, and not on the good stuff either.

Your body will naturally crave things that can give it that quick energy boost – namely sugary products – because it simply will be running on empty.

Skipping Meals

Not only will those cravings rush you, but by skipping just one meal, your blood sugar levels will nose-dive making you feel tired, sluggish and just generally a bit meh. 

Your metabolism will also slow way down as your system shifts into starvation mode in a desperate bid to conserve whatever energy you do have.  When this happens, your body’s ability to effectively burn those calories is greatly reduced.

As a result, skipping that meal will have the absolute opposite effect on your weight loss goals.

This is because the next time you do eat, your metabolism will stay low simply because it doesn’t know when it will get fuel again meaning you will end up burning less calories than you take in.

And that means weight GAIN!

All you need is gym, gym is all you need

The Theory
To lose weight, or even add muscle mass, you must train and gym… LOTS.  By increasing your exercise you’ll naturally burn more calories promoting your weight loss. 

Or, if building muscle is what you’re after, spending more time smashing a sesh in the weights room will force those muscles to grow.

woman exercising

The Truth
Exercise is a hugely important factor when it comes to weight loss, reaching your gym goals or generally keeping on top of your fitness, and pounding the treadmill or hitting the weights will inevitably have some sort of an impact.

However, what you must be aware of is that when you increase the amount of exercise you take part in;you will also naturally increase your appetite.  This is because your body will be hunting out all those calories you burn off.

Feta & Sundried Tomato Turkey Burgers

Unfortunately with an increased appetite comes those blasted cravings and, if you don’t refuel with the right things – protein, carbohydrates and fats – you could end up filling up on high sugar junk for a quick energy boost. 

These may leave you feeling nice and buzzy for a while, but inevitably your body is going to crash, again, and those cravings will come back with a vengeance.  In fact, a recent study has PROVEN that the most effective way to change your body is through diet!

So, instead of reaching for that Mars Bar post workout to replace that lost energy quick smart, try instead rustling yourself up a meal of quick release carbs and lean protein like these Feta & Sundried Tomato Turkey Burgers by Twice The Health.

Much more satiating and beneficial.

Drinking your calories is a good thing

The Theory
A super quick, efficient way to prep your meals whilst guaranteeing your body will receive all the essential nutrients, minerals and vitamins it needs in a pure, easy to digest form all the while keeping those pesky calories in check. 

The Truth
Before we get into this, juices, smoothies and meal replacement shakes are all excellent… in moderation… but they really shouldn’t be your sole source of nutrition.

For starters, the human body was not designed to live off fluids alone.


Secondly, yes, yes juicing and replacing a meal a day with a shake will help you lose weight but not because of some magical properties to do with the drink itself – rather, you’ll be in a huge, unsustainable calorie deficit.  We’re talking 600-1000 calories a day!

Such a low calorie intake will considerably lower your metabolism and, for reasons explained above, this will inevitably have the opposite impact on your long term weight loss goals.

Final thoughts…

At the end of the day, when it comes to reaching your fitness goals there is no “one size fits all” or quick fix.  It takes a lot of hard work, dedication and understanding. 

Whether you’re looking to lose a few pounds or gain a few of muscle, the key to your results is to figure out what works for you not only in terms of what will suit your lifestyle, but also your body.

One thing, however, has been agreed upon by pretty much everyone – you need to get your diet in order to really see the results.


As they say, abs aren’t made in the gym but in the kitchen…

Amongst the fitness community, one of the most popular ways to do just that is to calculate your personal macro needs.  This basically means your diet will be

We’ve covered this previously with world-renowned online nutrition coach and trainer, Andy Morgan, in his outstanding Pyramid Series for Muscle Food, so if you really want to make a difference check it out…

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