India, July 11 -- Liam Topham, a fitness coach, regularly shares valuable insights on health, fitness, and weight loss through his Instagram profile. On July 3, Liam opened up about the fat loss mistakes he made in his 20s, and how he's now avoiding them at 37. Here's what you can learn from his experience.

Breakfast regulates hunger, energy and helps you build muscle.

Carbs fuel your muscles so you can lift heavier. More strength means more muscle and a fast metabolism. Also read | Fitness coach shares 10 simple rules to lose 10 kgs in 50 days without dieting or gym: 'Start your day with protein'

You'll lose energy, lose muscle and tank your metabolism. Then end up snacking on garbage later because you're still hungry.

It takes about...