You have made that commitment…
You are willing to forgo all treats…
You have changed your Facebook profile picture to Linda Hamilton/ Arnold Schwarzenegger from Terminator 2: Judgement Day or someone equally bad ass….
Your life is about to become a Nike commercial…
But…. that was yesterday and now you are hungry.
It will pay off, won’t it? I mean a little bit of a short term sacrifice to get the body you always wanted?
You have dropped calories and eliminated as anything that isn’t green or your have to kill with a spear.
Six weeks later you are miserable- the initial weight loss has plateaued and you aren’t losing body fat any more.
You might have been taking advice from someone who has recommended chicken and broccoli at every meal, carbs and sugar are worse than the devil so you best avoid them as well, you may even have bought a super food smoothie to get all your nutrients in. The problem remains… you are still bored and hungry.
This is where we find a lot of our clients.
Fat loss nutrition has been sold to them as a short term approach
It will work in the short term but you are screwing yourself in the long term.
So try this instead…
If you are calling it a “diet” you are doing it wrong…
Be less strict and get to understand what sensible nutrition is…
Your nutrition plan needs to focus upon a number of things for success.
1. Your food preferences and overall goal.
In the context of this article we are looking at fat loss. Food preferences come down to like’s, dislikes and tolerances. I spoke to someone who cut gluten from each of his clients meal plans- I asked if all his clients where gluten intolerant, he said no. My point is that there needs to be flexibility in choice. In some cases some people may want to limit the consumptions of certain foods but I consider if you remove a food group you are actually cutting back on your food choice options. Personal preference comes in to this things as does personal health.
2. The flexibility to change up what you eat and when.
Some days are just a nightmare when you can’t find quinoa (I said never). I have used calorie counters with individuals in the past and often people become slaves to these obsessing over the minor details. The route cause of this is that we have lost touch with what actually a portion size is. Socially it can be awkward to make choices when on a strict plan and you don’t have a “healthy option” which leads to the next point…
3. A loose structure which is maintained even if you overeat.
At some point you may make what you consider a “bad” choice for fat loss. This is totally not the point.
The fundamental approach that runs through the core of losing weight is that calories need to be reduced to lose weight. To make a point that it can be hard to reduce calories if someone eats in an unstructured way e.g. very low calories during the week with massive binges at the weekend. The necessity to perhaps bring calories up in some cases in order to help people make the right choices rather than binging or defaulting to emotional eating can help to create better overall “structure” and help create a better framework for success. If you overeat or eat an undesirable food it won’t torpedo your overall results if you have a structured approach to balancing your nutrition.
What happens when you “diet”?
When people set up a diet two things happen. You become immediately focussed on the short term results and failure to maintain the diet is seen as absolute failure. In fact you often become heavily focussed upon short term achievement because your approach is so stringent with no flexibility. You may loose weight but ultimately you will plateau. Why? Your calorific intake know matches your expenditure- you are now a smaller person so you need less calories. What do you now?
I consider this the “friends” zone of dieting, I mean you are reaping the rewards of the diet from losing a bit of weight but you want to lose a bit more and aren’t happy- what do you do? Stay on the plan? Revert to what you did before? It’s generally pretty confusing at this point especially when you have to consider at a lower body weight you may need to drop your calories lower- however, that sounds horrendous at this point and is where most people fall of the wagon as they revert to their previous habitual eating pattern which is different to their stringent “diet.”
Setting up a”diet” for success!
Follow these pointers and you will be on the right path:
1. Create a structured way of eating that you can maintain without extreme behaviour or food avoidance.
A great example of this is that some people love breakfast, other people can take it or leave it. The strategy of forcing someone to eat breakfast is unnecessary- it’s a cultural norm from our society as it wraps the working day. You have to work with what’s comfortable before changing everything.
2. Educate yourself to understand what a protein, carbohydrate and fat is and what foods are rich in these.
Probably the most important point, if you have no idea what you are eating then you have no position to revert to. A great example of this is meal replacement supplements and why people put weight on when they go back to normal food- they don’t know what is in them so they can’t stratagize to replace the calories in them sensibly. Simply this generation have such an abundance of food that we don’t know what is in it or what enough is, hence the soaring obesity rate.
3. Understand your personal needs for protein, carbohydrates and fats.
This will vary on individual differences and activity levels. Simply though we are all pretty similar and total amounts are a factor when it comes to weight loss.
4. Set a long term “health” goal rather than a short term “avoidance” goal.
Regardless of how you eat if you can’t maintain some semblance of your target weight/ body fat over a period of time then you need to slightly reset your targets or your calorific intake.
These words should remain with you “eat in a way you can maintain.”
If there is no or minimal transition to eating in a different way you are more likely to be successful. If this way of eating becomes the new “normal” then you level out the boom and bust approach to calorific consumption.
Remember you are in charge of your calorific consumption and you make the decisions. You can have your cake and possibly eat it- in this way of working it helps if you understand what is in the said cake and how it relates to your daily needs. In itself this decreases the necessity to beat yourself up about making bad decisions/ failing and should make you more determined to emphasise the healthy structured approach to how you mange your relationship with food over the long term.