The 5 Key Dieting Mistakes People Make
Why every diet you've ever done has failed due to these common errors
Does losing weight seem to be very easy, for everyone else but you?
You’ve tried a few different diet plans with varying success. You lost weight initially but then the diet was hard to stick to for the long term. You ended up going back to your normal food and gaining weight again?
Are you a bit confused by nutrition in general and not sure what to eat to lose weight?
You’ve read a lot of stories in the media or seen an Instagram guru talk about the latest ‘best diets’ or new superfood that helps burn fat but when you’ve tried these methods nothing happens?
Tired of spending money on restrictive diets that don't take into account your busy work and family life?
You have a huge desire to change your life and you’re frustrated that despite your best efforts you’re still not comfortable in your own skin and your self confidence has taken a bit of a knock?
Start to see results in 7 days by eliminating 5 common mistakes from your life and learn how to never need a diet plan again
In over 10 years of working with clients for fat loss we have seen people repeatedly make 5 common mistakes when trying to drop body fat.
They don’t know that they are making them and so the mistakes never get corrected, leading to repeated failure in their efforts to lose weight.
As soon as they learn how to correct these mistakes they start to see visible changes in their bodies and clothes start to fit them better
How many of these mistakes have you done yourself or been told to do by diet programs?
Over Restriction of Calories
So many people don't know how many calories to eat in order to lose weight that they just massively restrict their food intake. This works at first but after a while they become incredibly hungry and binge on their favourite foods
Unnecessary Elimination of Food Groups
Many times diets will dictate that you must cut out carbs/sugar/bread etc. This is generally due to flawed understanding of the science behind fat loss. All fat loss occurs due to calorie reduction not because of specific foods
No Idea of Correct Portion Sizes
There is a delay from when you are full to when your brain registers it. This is like a 'Braking Distance' for eating. Without an idea of correct portion sizes you generally overeat before your brain registers that you are full.
We generally over estimate the activity that we have done in the day or in our workouts. This means we eat more, thinking that we have already burned off the calories
Not Planning To Fail
We always start a diet with great motivation to never cheat or break from the program. The reality is that we always do go off the plan a bit. With no plan to incorporate some 'cheat' food into our week we will end up eating a ton of it when we break.
BONUS: Over Exercising
Too many people do excessive cardio in an effort to burn off fat. Although exercising or going to the gym is great for your health, it's not the defining factor in fat loss. In fact plenty of Target Lean clients lose weight just increasing their steps and daily activity.
“Previously I had tried to lose weight by cutting out food, namely carbs and increasing my cardio. I could not seem to lose weight I just stayed the same no matter what exercise or diet plan I followed. I have dropped 2.5 stone in a little over 3 months, managed to keep the majority of my size but stayed quite lean. This was all with reduced cardio and a more user friendly diet.”
We want to change people's belief that dieting is a horrible, unpleasant experience with bland food and endless cardio
We totally HATE dieting, so we built a system where we only ate the foods we liked to get into shape instead
Join the next Target Lean program starting 9th September
Who are we and why should you listen to us?
Sports and Exercise Psychology Coach
Cognitive Behaviour Therapist BA Hons
With 15 years as a specialist in female fat loss coaching. 8 x British Record holder in powerlifting and a Team GB athlete, Phoenix brings her wealth of knowledge of mental skills coaching and female specific weight loss strategies to the program. Phoenix has worked as a CBT therapist for over 5 years specialising in coaching women in positive eating behaviour.
CISSN BA HPD
Founder of BKM Nutrition and creator of the Target Lean program. Tom has worked for 10 years with clients for weight loss and developed the 7 step C.A.L.O.R.I.E system while working with performance athletes for weight loss that forms the base of the Target Lean program. Tom has spoken at industry events such as BodyPower Expo and is considered on of the top nutrition coaches in the UK
Target Lean is unlike any diet program you have ever done. Our unique 7 step method has worked for every single person that has followed it and implemented the techniques.
Why do Target Lean clients succeed?
This is quite simply because we do not overcomplicate things.
We deal with the 5 mistakes and solve the problem.
We have a simple solution for success
Up to 95% of people fail on their diets, we want to change this
Join the next Target Lean program
How we transform your view of dieting
Before we knew about nutrition properly we used to do diets that looked like this…
This is a typical example of a diet that is based on
- Healthy Eating
- No ‘Cheating’
- No fun
Now with a little Target Lean magic our diets look like this…
The diet is transformed from a bland boring list of unimaginative foods to a plan that gives a wide variety of enjoyable foods.
The calories are completely the same in the 2 diets but with a wider variety of choices the second one is more likely to be one that you can stick to.
Which diet would you prefer?
You may have been making the 5 mistakes for 6 months or 6 years. Once we teach you our methods to correct them, in 6 weeks you’ll be confident to make the right food choices for a leaner body.
What you get on the Target Lean Program
We can trace all the reasons why people make the 5 mistakes to 3 root causes
Nutrition is seen as a confusing and complex subject by many people as there are so many conflicting media stories telling us the ‘best way’ to diet.
The news tells us about a brand new THING that been proven by research to lose weight.
Often they have taken the research and and completely misinterpreted it.
Terms such as Low Fat, Low Sugar, Low GI, Organic and Healthy don’t necessarily mean they will help you lose weight.
Due to the Confusion about how to lose weight many people place themselves in a Diet Prison to try and get slimmer.
This consists of restrictions on food they like, increases in cardio, a reduction in their social life all in an attempt to reach a goal weight.
This is, in effect, the length of their sentence.
The trouble is that they generally hate the diet and look forward to their release or they instigate a breakout and go on a binge.
When the inevitable break from their diet happens the person tends to go on a spree of eating foods that they couldn’t have on their diet.
This ultimately results in a rapid weight gain and all their efforts are undone.
Frustrated with their lack of success the person begins a spiral into more and more extreme or restrictive diets and the cycle repeats.
This can be incredibly depressing and result in low self esteem and a drop in confidence which affects their working and personal life.
Join the next Target Lean program
We believe that when someone has a desire for change, giving them complex rules to follow makes it much harder for them to succeed.
We don’t have ‘Good’ or ‘Bad’ foods and there’s a very simple reason why….
Calories are the key to losing body fat
This will upset a lot of diet gurus and multi million pound diet groups but it’s the reason why you have not been successful until now.
Once you understand about the calories in food and how they affect your body you can take control of your diet completely.
Eliminating the Confusion
The first thing we teach you on the program is how many calories you need to eat to lose body fat.
This is called a Calorie Deficit and provided you eat to this amount you will drop fat.
This is a fact proven in every single research study done on weight loss.
Eat less calories from food than you expend moving about and you will lose body fat.
We do all the hard work for you
Every single person on the Target Lean program will have their unique calorie needs EXACTLY worked out by us.
There is no one size fits all guide book of foods.
Your diet is built FOR YOU.
No food is off the menu
We give you a list of over 100 common foods with the precise amounts to eat that are right for you so that you always have the correct portion sizes.
Food not on the list?
No problem as we show you how to incorporate ANY food into your plan.
We help you plan for when you fail
Let’s be honest, there will be times that you fall off the plan.
We show you how to compensate and continue to make progress.
We also teach you how to plan ahead for special events like meals out, buffets or birthday cake.
Join the next Target Lean program
Your biggest adversary will be yourself
Even the best diet in the world will be useless without an accountability partner to keep you on track.
Our Private online support group is open 24/7
Talk with us or other previous Target Lean participants about any issues you are having and quickly find a solution.
Every 2 weeks we run live Question and Answer sessions via an online webinar or Facebook Live.
You will never be left to fend for yourself.
Our commitment to you is for LIFE.
When you join Target Lean you become a lifetime member of our support group so that you’re never without someone to help you, even after you’ve finished the main program.
This is NOT a 6 week transformation.
The program is intended to get you on the right track with a bang, the real changes will be 3-6 months down the line, and we will be there supporting you.