Struggling with your weight loss or finding healthy eating isn’t all it cracked up to be? You might want take note of fat loss coach Thomas Whitehead, who has pinpointed “one of the biggest mistakes” people often succumb to in their dieting efforts.
With an audience exceeding 110,000 on TikTok, Thomas recommended, “If your diet mainly consists of high-calorie, low volume foods it’s probably the reason you’re struggling to lose weight.” To illustrate his point, he shared a video starting with visuals of what 100 calories of mayonnaise (15g) and olive oil (13ml) look like.
He continued the demonstration by displaying 100 calories worth of walnut halves (15g) and grated cheese (18g), then presented these ingredients together to total 400 calories. In stark contrast, Thomas showcased a full plate of chicken and salad, which amounts to merely 250 calories.
Delving deeper, he remarked: “Now I’m going to show you one of the biggest mistakes people make when it comes to losing weight.” He proceeded to pour the olive oil over his salad, followed by adding the mayonnaise, cheese, and walnuts — catapulting the meal’s calorie count to 650.
Thomas underlined the impact of seemingly small choices: “If you were to eat 400 calories less per day you’d lose one pound of fat [in just over a week]. It’s these harmless little calories that can make or break your fat loss journey.”
He concluded: “I’m not saying, ‘never eat nuts and cheese and mayonnaise ever again’, but if your goal is to lose as many of these little f****** things [1lb in weight] then track what you put into your mouth and just watch what happens.”
The feedback on the advice was varied. One supporter of the approach commented: “Just started calorie counting and lost 6lb just under three weeks.” A second admitted: “I’m definitely guilty of doing this.” Whilst a third complimented Thomas’ tip, adding: “This is an excellent presentation to imagine the mistakes are done. Thank you.”
Other TikTok users found Thomas’ suggestions unrealistic for long-term adherence, however. One of those argued: “Most people cant keep a diet of raw vegetables and bland chicken for long. They might be able to keep it for a couple of months. That’s why exercise is so important.”
WARNING – explicit language in TikTok video below, viewer discretion advised
A second expressed their frustration: “Everything you’ve just said is incredibly depressing. That’s not even a lot of straight salad. I’m literally hungry all the time.” While a third doubted its practicality: “I agree with all your facts. What you say is sensible. But no one apart from a few rare individuals can live and eat like that.”
Regarding weight loss, the NHS advises: “There’s no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to 1kg a week, most people are advised to reduce their energy intake by 600 calories a day.
“For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day. The best way to achieve this is to swap unhealthy and high-energy food choices – such as fast food, processed food and sugary drinks (including alcohol) – for healthier choices.”