Eat more and stop copying your friend's approach

Personal trainer Camilla Ackerberg reveals the key reasons why your weight loss diet isn't giving you the results you want

• Camilla Ackerberg is a Sydney-based personal trainer and Instagram star
• She recently revealed the key reasons why your weight loss diet isn't working
• She also shared her tips for how you can lose weight and maintain a lean frame
• Camilla said it's not about eating too little - you need to eat to fuel muscle
• She also says there is no one-size-fits-all approach to weight loss and dieting 

You've cut down your calories, you're working out as much as your best friend, but you're not seeing the same results. What gives? 

In fact, you could be doing everything wrong if you want to lose weight.

Sydney-based personal trainer and social media star, Camilla Ackerberg, looked at dieting for weight loss - and highlighted the key mistakes men and women make.

She also provided her tips to ensure you get back on track.

 Camilla Ackerberg (pictured) is a Sydney-based personal trainer and Instagram star

The PT looked at dieting for weight loss - and highlighted the key mistakes men and women make, while also giving her tips

Top of Camilla's list of weight loss mistakes is that you're not eating enough - 'A small salad a day and an overdose of cardio' is not the answer she argued

YOU'RE NOT EATING ENOUGH

Top of Camilla's list of weight loss mistakes is that you're not eating enough.

Common weight loss mistakes people make

* You're not eating enough calories to fuel your body correctly.

* You're following the same diet as your friend and not seeing results.

* You don't know much about nutrition and are following the wrong advice.

* You're avoiding carbs too much and denying your body the nutrition it needs.

* You're eating too many calories based on your activity levels. 

'A small salad a day and an overdose of cardio… this seems to be a common perception of what you need to do to lose weight. No no no,' the Instagram star wrote on her blog. 

She explained that getting lean - and 'maintaining leanness' - is not about 'not eating'.

Instead, it's about eating the right foods - and enough of them.

'Eat nutritious foods that your body responds well to and avoid skipping meals,' she recommended.

Camillla said you should start your day with a 300-500 calorie breakfast to 'kick start your body to burn calories'.

'Keeping your hormone profile in a healthy state is a major key for weight loss.' 

Camillla said you should start your day with a 300-500 calorie breakfast to 'kick start your body to burn calories'

YOU'RE FOLLOWING THE SAME DIET AS A FRIEND

Even though you might think a one-size-fits-all approach works for weight loss, in fact our needs are very different.

'There is a remarkable difference in the nutritional needs of a lean girl maintaining her figure and an overweight girl trying to lose body fat,' Camilla explained.

Even though you might think a one-size-fits-all approach works for weight loss, in fact our needs are very different

This comes down to two things - first of all, lean body mass (or total body weight minus body fat).

'For example: a 56 kilogram woman has 30 per cent body fat, and a second woman weighing 56 kilos has 20 per cent body fat.

'While they share the same total body weight, the leaner woman will have a higher calorie maintenance, because she has more lean body mass than our second woman - muscle requires more energy to maintain than body fat'.

Secondly, Camilla outlined that different people have different goals. While you might want to get more lean, your 56 kilo friend is all about maintenance:

'Eat an amount of food based on your estimated maintenance level, activity level and goal,' she advised. What works for you won't work for others.

'Carbohydrates are not the enemy,' Camilla outlined. 'Stay away from processed carbs, but still eat your good ones'

YOU'RE AVOIDING CARBS AND THEN OVEREATING THEM

When many people try to lose weight, they cut carbohydrates. 

And while decreasing the amount of carbs you eat can help, cutting them out entirely will leave your body short on the nutrients it needs.

'Carbohydrates are not the enemy,' Camilla outlined. 'Stay away from processed carbs, but still eat your good ones.'

Brown rice, sweet potatoes, fruit and vegetables all fall under this bracket. 

Camilla recommends taking time out to learn more about nutrition and health; not everything you read is true

'Make sure you read good information from trusted sources - like peer reviewed articles or text books and eBooks that reference to research,' she said

YOU DON'T KNOW MUCH ABOUT NUTRITION

With a plethora of information around and online about weight loss, it's hardly a wonder that some of the advice doled out is incorrect.

'There are so many figures and concepts thrown around in the media about health foods and super foods that it can be overwhelming,' Camilla said.

She recommends taking time out to read around nutrition and health - so you can learn more. 

'Make sure you read good information from trusted sources - like peer reviewed articles or text books and eBooks that reference to research,' she said.

That way, you'll be better equipped to take on your weight loss goals. 

If you're not eating too few calories, watch out - because you could be eating too many.

She advises tracking your calorie and macro intake for a while to 'get an understanding of what you put into your body'

YOU'RE EATING TOO MUCH FOR YOUR ACTIVITY LEVELS

If you're not eating too few calories, watch out - because you could be eating too many.

'As you cannot see calories, it is sometimes really hard to maintain a result-driven balance; it's like walking around with a torch in the dark and you don't really know where you'll end up,' Camilla said.

She advises tracking your calorie and macro intake for a while to 'get an understanding of what you put into your body'.

'It is a very efficient tool for you to start seeing results,' she concluded.