As we progress in to another year and lock-down, things may be already starting to pile up, get on top of you or just feel overwhelming.
But why do we add the extra stress of trying to go all guns blazing in our exercise, fat loss or health goals. What if we just took stock and took our time, it could be so much easier.
We need to make any lifestyle change sustainable. To do this the change should take into consideration the below:
- Specificity to your goal
If you aim for as many of these things as possible as often as possible then your change will stick.
A lot of people generally want the easiest and quickest fix. But we need patience. Quick and easy solutions result in short term results and generally these results are based on quick and short term sacrifice or restriction.
Yes, as the title suggests, having 2 shakes a day and only eating chicken and veg is simple, but then refer to my bullet points.
Only eating celery soup for 3 days per week is simple to follow, but then refer to my bullet points.
You get my point. It is not to say that any diet strategy isn’t worth basing your eating habits around, but something that doesn’t fit the bullet points above or at least helps you understand why you are losing fat won’t help you go the distance (which is essentially life).
It isn’t the 2 shakes a day, it isn’t the celery soup, it isn’t the labelled diet bars causing you to lose weight it is the reduction in calories you are consuming.
Of course you lose weight by only consuming 2 shakes per day because you are very unlikely to over consume on your total daily energy expenditure (TDEE). Your calorie bank is is more empty than usual.
But what happens when you stop the shakes? What happens when you run out of diet bars?
You go back to eating your regular food, you go back to your old habits, your regular take away and convenience foods. Before you know it, the lbs are back on, and you want to go on the ‘diet’ again or try a new one.
So what to do:
- Roughly work out your calorie need
- Cut back on the foods you know you over eat
- Reduce your liquid calories
- Move more
- Reduce your portion sizes
- Don’t buy the crap that you grab from your cupboards
- Sleep better
- Sub out a snack for a lower calorie one
Again, aim for as many of THESE bullet points as you can, as often as you can and give it time. Don’t overly restrict yourself, don’t remove a whole food group that you enjoy (unless with medical advice).
You are creating habits, lifelong ones and learning what works for you and what doesn’t.
Try the calorie calculator out below to get started.
Give it a go…want some tips or help then please get in touch
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