Common Mistakes People Make With Weight Loss

Puravida Fitness • November 7, 2022

Common Mistakes People Make With Weight Loss

A woman is measuring her waist with a tape measure.

Don’t have the time and energy to maintain consistency in your workout regime? Or lack the proper knowledge to put together effective fitness plans that will keep you motivated? Cause both consistency and knowledge are the keys to healthy weight loss.


If you are struggling with weight loss, that may be because of certain habits that are missing from your lifestyle. Hiring a fitness coach can save you from putting your body through unnecessary and excessive pain.


To help you avoid some basic errors that could prove to be costly, Puravida Fitness has put together a list of the most common mistakes people make with weight loss.


1. Cutting their calories too low

It has been pounded that cutting calories is the best way to lose weight. While creating a caloric deficit is important, it is also important not to cut your calories too low. At first, this will work, but eventually, you will hit a plateau from metabolic slowdown from your body going to a survival/starvation mode. Nobody knows how 1200 calories became the universal target, but it seems everyone defaults to that. This is also a recipe for losing muscle mass, a metabolic tissue that keeps metabolism higher. Most people quit when they hit plateaus due to frustration. The way to avoid plateaus and keep progress consistent is to cut calories slightly and lose weight slower, making slight adjustments to keep the muscle and shed the fat.


2. Going low carb all the time

Going low carb all the time can lead to lost muscle and poor performance in the gym. It also can keep the hormone cortisol high with high stress, which works against a healthy body composition. High levels of cortisol promote fat gain and muscle loss which is exactly the opposite of what people want. Eating carbs from whole food sources around your more active times of day will ensure your body uses the carbs for energy and not storing them as fat. You will also feel stronger in the gym and recover more effectively from your workouts.


3. Dieting only with no resistance training

Most people focus on weight loss, as do many diet plans. The problem is when you diet only. You lose muscle mass which sabotages your metabolism. Muscle is a “use it or lose it” tissue. If I don’t give my body a reason to keep it, it can be broken down for energy in a caloric-restricted environment. Over time this leads to a metabolic slowdown as muscle requires calories to maintain fat does not. So doing resistance training just 2-3 times per week can do wonders to maintain or add to your muscle mass. We always say feed the muscle and starve the fat. Resistance training is feeding the muscle.


4. Following inconsistent eating patterns

Many people have random nutrition practices. They miss meals and eat at different times each day. This can lead to blood sugar crashes, which create big-time cravings and often lead to overeating and giving into sugar cravings. Success leaves clues, and eating the same things around the same time works well for success. Yes, it’s boring, but boring gets results. Every client with nutritional success has an established rhythm with their eating habits.


5. Failing to plan and prep meals

Heard the old saying, “if you fail to plan, you plan to fail”? It is 100% true when it comes to weight loss. If you don’t have a plan, you will be more likely to go the “grab and go” route which generally consists of processed foods that spike your blood sugar and create a “fat storing” environment. Once again, success leaves clues. Our successful clients plan a shopping and prep day for their nutrition. This is truly a make-or-break habit when dialing in your nutrition.


6. Doing too much cardio

Just look at most endurance athletes who do tons of cardio. Do they look lean? So why do we still believe cardio is the key to a lean and toned physique? Cardio should be done in moderation; if not, it can contribute to muscle loss and overstressing the body. Doing just three times weekly for 20-30 minutes works well with a cold nutrition plan.


To avoid these and other mistakes, reach out to the experts at Puravida Fitness. 


Our founder has 25 years of personal training experience, a combined experience of 32 years working with clients, and a 100% money-back guarantee backs our customer service. We offer one-on-one personal fitness training, group fitness training, nutrition coaching, and online fitness training. Our clients are spread across Lakeville, Burnsville, Apple Valley, Prior Lake, Savage, Farmington, Elko New Market, Eagan, and the surrounding areas.


For a complete list of our services, please click here. If you have any questions about fitness, we’d love to hear from you. For more information, please call us at (952) 522-2462 or email us at info@puravidafitness.com.

Peptides, Fitness, and the Truth About Long-Term Results

May 28, 2026
If you’ve spent any time online lately, you’ve probably seen influencers talking about peptides like they’re magic solutions for weight loss, recovery, and longevity. While peptides can absolutely support your health and fitness goals, there’s an important truth many people are leaving out: Peptides work best when combined with proper workouts, nutrition, and coaching. At Puravida Fitness, we help clients throughout Lakeville, New Market, Elko, Apple Valley, Burnsville, Savage, Prior Lake, and Farmington build real, sustainable results through expert coaching, smart fitness programming, and long-term wellness strategies. Peptides Are a Tool — Not a Shortcut There’s no question peptides are becoming increasingly popular in the fitness and wellness world. Certain peptides may help with recovery, injury support, appetite regulation, and even aspects of longevity and performance. But peptides alone won’t create lasting transformation. Take BPC-157 , for example. It’s widely known for helping support healing and recovery in injured areas. I personally used BPC-157 this past winter after tweaking my knee, and it definitely helped speed up recovery. However, I wasn’t relying on the peptide alone. I was also: Following a clean, anti-inflammatory nutrition plan Doing consistent mobility work Staying active with smart workouts Avoiding movements that aggravated the injury That combination is what created results. You cannot take a peptide, continue eating junk food, skip the gym, and expect your body to magically heal or transform. GLP-1 Medications and Weight Loss: The Missing Conversation Another major trend right now is GLP-1 medications for weight loss. These medications can be extremely helpful for appetite control and blood sugar regulation, which can absolutely support fat loss goals. But there’s a major issue many people are overlooking. If you are losing weight without: Strength training Eating enough protein Following a structured fitness plan …you may lose a significant amount of muscle tissue along with body fat. In some cases, up to 50% or more of the weight lost can come from muscle and even bone mass. That creates long-term problems: Slower metabolism Increased risk of weight regain Reduced strength and energy Higher osteoporosis risk later in life At our health club and gym near Lakeville and Apple Valley , we focus on the long game. Real health is about building a stronger body — not just seeing a lower number on the scale. Why Coaching Matters The people getting the best results with peptides are not simply taking injections and hoping for miracles. They are: Following structured workouts Building healthy nutrition habits Prioritizing recovery and sleep Working with a knowledgeable personal trainer or coach Creating sustainable lifestyle changes That’s where coaching changes everything. At Puravida Fitness, our team works with clients across Burnsville, Savage, Prior Lake, Farmington, Elko, and New Market to create personalized fitness and wellness strategies that actually last. Safe, Physician-Supported Peptide Guidance Because safety matters, Puravida Fitness has partnered with a properly certified peptide pharmacy that works directly with physicians to ensure quality and medical oversight. If peptides are something you’re considering exploring for: Weight loss Recovery Performance Longevity Wellness support …it’s critical to do it the right way with professional guidance and a complete plan. The Bottom Line Peptides + Coaching = Awesome Results Peptides can absolutely support your goals — but they work best when combined with: Strength training Smart nutrition Consistent workouts Recovery habits Accountability Expert coaching If you’re looking for a trusted personal trainer, fitness coach, or gym in Lakeville, Apple Valley, Burnsville, Savage, Prior Lake, Farmington, Elko, or New Market , Puravida Fitness is here to help you create results that last.  Check out our peptide partner to learn more, then schedule a Success Session with our team to discover which approach may be the best fit for your goals, lifestyle, and long-term health.

Building the Dock, Rebuilding Your Health

May 11, 2026
It’s hard to believe it’s been almost a year since my dad passed away. When he was alive, his pride and joy was our cabin up north. For years, he handled everything—I just showed up, enjoyed it, and made sure things stayed clean. About a year before he passed, he handed it over to me. Suddenly, I was responsible for the bills, the maintenance, and everything that came with it. One of the biggest jobs every year is getting the dock in before fishing opener. My dad always hired someone to do it because it was hard work and honestly pretty technical. This year, I decided to tackle it myself—even though I hadn’t done it in years. I knew one thing immediately: I couldn’t do it alone. So I called a couple of friends who are far more mechanically inclined than I am. Thank goodness I did, because from the very start, things didn’t go smoothly. The old 1978 pump we use to move sand under the dock posts refused to cooperate. We had to troubleshoot, adapt, and figure it out together. Then came leveling the posts. One guy on the dock guiding, two of us in the water adjusting. Constant communication. Constant feedback. Step by step. It wasn’t easy—but we got it done. And now we know what works, what doesn’t, and how the process will go smoother next time. That entire experience reminded me a lot of what people go through when trying to improve their health, fitness, and overall wellness. At Puravida Fitness Lakeville , we see it every day. People walk into the gym motivated to lose weight, build strength, improve endurance, or simply feel better again. But too often, they try to figure it all out alone. They jump from workout to workout, diet to diet, hoping something sticks. The reality is that getting in shape is a process—just like building a dock. You need a plan. When we installed the dock, we had a clear layout and a process to follow. Without it, we would’ve wasted hours fighting the wrong problems. Fitness works the same way. Whether your goal is weight loss, strength training, or improving your energy, a structured plan matters. You need the right tools. For the dock, it was pumps, posts, wrenches, and teamwork. In fitness, it’s strength equipment, resistance bands, cables, recovery tools, and the right exercise program designed for your body and goals. You need experienced guidance. There’s a reason people hire a Personal Trainer . When things don’t go as planned—and they rarely do—having someone experienced to guide you makes all the difference. At our Health Club , our coaches help members adjust, stay motivated, and avoid the frustration that causes so many people to quit. You need feedback. During the dock setup, we constantly communicated to make sure everything stayed level and secure. In fitness, feedback is just as important. Proper form, accountability, and coaching help you stay safe while maximizing results. At Puravida Fitness Lakeville , we believe fitness should never feel like you’re doing it alone. Whether you’re from Lakeville , Farmington , Apple Valley , Savage , Burnsville , New Market , Elko , or Prior Lake , our mission is to help people create sustainable results through coaching, accountability, and community. From Group Fitness classes to one-on-one Personal Trainer coaching, we help people build healthier lifestyles through smart Exercise , consistent support, and long-term Wellness strategies. Because real change doesn’t happen randomly. It happens through a process. And just like getting that dock in the water, the right people beside you can make all the difference.

Move Better, Hurt Less: A Simple Daily Routine for Pain-Free Living

April 27, 2026
If you’re dealing with aches and pains, your first instinct is probably to move less and reach for something like Advil. But be honest—how well is that really working? Even if you make time for the gym or your local health club , most of your day is likely spent sitting. Whether you’re at work, in the car, or on the couch, those long hours in poor posture create compression in your spine and joints. Over time, that compression leads to weakness, tightness, and discomfort. And when your body feels weak, you feel stiff, sore—and older than you should. But what if the solution isn’t less movement… it’s better movement? As a personal trainer serving Lakeville, Burnsville, Apple Valley, Farmington, Savage, New Market, Elko, and Prior Lake , I see this all the time. The people who feel the best aren’t the ones avoiding movement—they’re the ones moving with intention every single day. Move More—With Purpose Instead of avoiding movement, try adding these 5 simple exercises into your daily routine. These movements are designed to: Decrease pain Improve mobility Enhance body mechanics Support long-term wellness and fitness Do these 6–7 days per week, and within 30 days, you’ll notice a real difference. 1. Deep Squat The deep squat is one of the most natural and essential human movements. It strengthens your hips, pelvic floor, and low back while reinforcing proper knee alignment. In many cultures—especially in Southeast Asia—people rest in this position daily and experience far less back, hip, and knee pain. How to start: Begin with 1 minute per day Build up to 5 minutes total Break it into shorter intervals if needed 2. Hanging Hanging from a bar is one of the best ways to decompress your spine and reset your posture. It also improves shoulder health and grip strength. How to start: Start with 1 minute total per day Progress toward 5 minutes 3. Jefferson Curl This movement helps your spine become stronger and more resilient by teaching it to move safely under load. A strong, adaptable spine is key for long-term fitness and weight loss success , especially if you’re lifting weights or staying active. Tip: Start light and focus on control—this is about quality, not heavy weight. 4. 90/90 Hip Rotation Limited hip mobility is one of the biggest causes of knee and low back pain. Most people lack internal hip rotation, which affects everything from walking to squatting. How to start: Perform for 30 seconds to 2 minutes daily 5. Thoracic Rotations (Thread the Needle) If your upper back is stiff, your shoulders and lower back will pay the price. This movement improves thoracic mobility and helps correct that hunched posture many people develop. How to perform: Do 10 rotations per side Why This Matters When you commit to moving better: Your joints feel better You gain more energy Everyday life becomes easier Your workouts become more effective Whether your goal is weight loss, improved fitness, or overall wellness , movement quality should always come first. Because loading poor movement with heavy weights or intense cardio is like turning up a bad song—it only gets worse. Ready to Feel Better? If you’re in Lakeville, Burnsville, Apple Valley, Farmington, Savage, New Market, Elko, or Prior Lake and looking for guidance, working with a knowledgeable personal trainer can make all the difference. A smart, personalized approach inside the right gym or health club can help you move better, feel stronger, and stay pain-free. 👉 WATCH HERE to see how to perform each movement, along with variations for every fitness level.  Your Challenge Commit to this routine for 30 days. Then check back in. There’s a good chance you’ll feel like you have a completely new body—one that moves better, feels stronger, and hurts a whole lot less.