A fat loss coach has revealed the common reason we struggle to lose weight. Talking about cheat days, he says that many people don't do them right, even though they think they do.

Patrick Wilson aka @gainsbypat said that there are four things people to during their cheat days that will make them "lose progress". A cheat day is a scheduled break in a diet.

This often once a week such as during the weekend - meaning the person can eat something that they normally wouldn't such as pizza, sweets, popcorn, ice cream and so on. So what are these four mistakes we need to avoid?

1. Calorie goal

In his video, the coach said that one mistake that will make you lose weight is calorie counting incorrectly. He says: "You went over your calorie goal by 2.5-3 times your normal amount.

"You're supposed to be around 1,500 calories to be in a deficit. If you had 3,500 or 4,000 calories in a day, you're at best going to be at your maintenance calories for the week. At worst, you might gain some weight."

2. Cheat day(s)

Patrick said that sometimes, self-control goes out the window, and once again, we have more than intended. He explains: "One cheat day turns into multiple cheat days - or cheat weeks."

He continues that if you keep snacking on king size Kit Kats, pizza, burritos, ice cream, brownies, beer and more, and if "you can't stop, won't stop", then "you're probably gonna lose some progress".

3. Bad habits

3 - In his third reason why you're probably not losing weight despite being on a diet, he notes that "getting into the habit of having cheat days once per week" is not great.

"Then the weekend comes around, you have one big high-calorie day, progress is again at best, probably gonna stall out. Or you could end up taking a few steps back" and putting on more weight.

4. Get back on track

The coach says that as soon as you have a 'cheat day' and so long as you've done it right, get back on track. Even if you've got slightly over, it is key to start fresh again the next day and not give up.

He stresses: "The most important thing you can do is get back on track right away the next day after that cheat day or a cheat week. As long as you stay constant with your calorie deficit and you're getting enough protein, you will gain all your progress back and then keep making even more progress.

"One high-calorie day does not ruin everything, as long as you don't let it. But those are some things to work on so you don't spiral into actually losing some of your progress."