Most weightloss diets require extreme sacrifices and giving up of many “bad” foods:
- Set yourself a long term goal (next summer)
- No Sugar
- No Carbs
- No Alcohol
- Low Fat
Amongst many other suggestions to give up on. If you’re cutting things out with no date set for them to be re-introduced then you’re going to binge and end up feeling guilty for having the ‘bad’ foods which then leads to giving up altogether and leaving you feeling like you’ve failed.
In my opinion this is no way to live and certainly no way to lose weight or diet. Cutting so many foods out of your diet – that you like and enjoy – is never a recipe for successful weight loss.
Set yourself up to WIN.
Instead of cutting out foods, feeling bad for having a set-back at the weekends set yourself accountable with smaller easier to manage tasks such as allowing yourself these foods in small quantities once per day – keeping yourself accountable means that you’re unlikely to over-eat these foods by having a friend or coach keeping you on track and making sure you’re doing the things you need to achieve your goals.
Focus on ONE thing.
By focusing on ONE aspect instead of trying to change everything at once means that we can manage it easier and are more likely to succeed. In my experience changing portion sizes has lead to the biggest improvements as most peoples plates are too large leading to eating more calories than they need. So changing your portion sizes could be the perfect start to your new healthy weight loss plan.
- Start with a palm sized portion of protein (meat, fish, eggs etc)
- A cupped handful of carbs (rice, couscous, pasta, potatoes etc)
- A minimum of fist sized amount of veggies
- A thumb sized portion of fats (butter, cheese etc)
(for men double these measurements).
This often see’s a reduction in the amount of calories our clients eat and provides fantastic results within the first week.
Look Long Term
Many people starting a diet will want to lose 2 stone in 3 weeks before a holiday. Sorry to break it to you but this rarely happens, on the occasions it does, it leads to a miserable few weeks leading up to your holiday followed by an almost immediate bulge and regain of weight within days of eating on holiday.
Think about how many times people have tried this approach, only to drastically yo-yo diet and this is why 95% of people who diet weigh more 2 years after the diet than BEFORE they started the diet itself.
Instead give yourself time to succeed, by looking longer term you give yourself time to really make some changes. As with any successful plan it starts with a long term plan that is broken down into smaller more manageable chunks of 6-12 weeks. This way you’ll see continuous changes starting to appear within the first few weeks and then by the time you get to your holiday you’ll be in amazing shape and will be able to look that way throughout the whole holiday.
- Break it down to 6 – 12 week chunks to keep you motivated (Christmas, birthday, weekend breaks away etc).
- Get accountable – Tell someone what you’re going to be doing.
- Get people around you to support and guide you – whether that’s Next Level Performance, friends of family.
- Start easy with 1 improvement instead of overhauling your entire diet.
Any questions please feel free to email firstname.lastname@example.org or find us on Facebook – Next Level Performance Runcorn