The simple fatloss hack you should be doing

Forgive the click bait title, but I have no doubt that you’ve seen articles titled like this all over the internet. Usually telling you to drink or eat something that will turbo charge your results, a trick that professional trainers don’t want you to know about, or some magical training method that was forgotten for years, which, for a small price you can learn.

I’m happy to say, this isn’t that kind of article.

Instead, what I’m here to talk about costs nothing, has no special formula, isn’t an age old secret, or some method that special forces soldiers use.

It is something that a large number of people I see fail to do, and it is the number one reason why they are not getting the results they want.

I am talking about, consistency.

You start a new diet, you’re 6 weeks in and you haven’t lost the weight you expected to lose, so you switch to something else, and 6 weeks later, you’re changing again.

Ask yourself how many times you have said,

“I’ve tried everything, but nothing works”

Well, there’s one thing you didn’t try. Consistency.

To truly get the most out of a fatloss diet, you have to understand the following,

1.      You will most likely be hungry

2.      You’re not on the Biggest Loser, so stop expecting to drop 10 plus pounds a week, rapid weightloss is pretty much always from water weight

3.      It is about your weekly and monthly average calorie intake, if you can hit your weekly and monthly targets, the daily fluctuations don’t matter so much

4.      Weekend binges can push you over your calorie target for the week, so be mindful of how much you’re eating and how much alcohol you consume. You don’t have to live like a monk, but it’s very easy to over consume on a weekend to the point that it can undo any deficit you created during the week

5.      A day of higher food intake isn’t a disaster, so long as you account for it by reducing your intake on other days (see point 3). Think of it like a financial budget, if you make a large purchase, you will have to reduce spending elsewhere to make sure that money is available. The same mentality applies here, if you’re planning a dinner out with friends that could be 500 or 600 calories above your daily target, adjust for it by reducing your calories by 100 a day for the rest of the week

6.      Stressing about eating the wrong thing can be more destructive to your progress than the thing you’re stressing about, so if you want some ice cream, have it, but account fo it in your weekly total. One ice cream will do no more harm to a great diet, than a salad will do good for a poor diet

7.      Food doesn’t have to be bland and boring, herbs and spices add a lot of flavour with zero calories (be wary of spice blends with added sugar, as they are hidden calories that you will need to account for)

8.      White (or any) carbs are not bad for you, and will not make you fat, so long as you are within your calorie targets

9.      Protein is your friend, a higher intake of protein helps you feel fuller for longer and has the added advantage of a higher thermic effect, meaning that your body uses more calories to break down and digest protein rich foods, than it uses for carbs and fats (about 6 to 10 times more than the latter)

10. It takes time. Change your expectations of how fast you expect to drop weight and set yourself realistic, short term targets. It’s a lot easier to stick to a plan when the goal is 5 pounds and not 100. Hit your goal and carry on to the next.

If this sounds familiar to you, and you would like to know more, please get in touch to set up a no obligation chat.