The Vicious Cycle Of Yo-Yo Dieting
The Main Reason Most People Fail Achieving Their Goals
(and what you should do instead…)
Yo-yo dieting. You know the pattern: You lose weight then you gain it back. You lose weight again and then gain it all back. Over and over and over again.
Today I’m going to share with you the number one reason why people are constantly going on ‘yo-yo’ diets and restarting their programmes. It’s that time of year now where the majority of people will give up on their new year’s resolutions.
So why is this? Why do people always feel the need to start a new diet or training programme over and over again?
The answer’s simple…it’s because they aren’t seeing the results in their health and fitness they’d hoped for. 95% of people who start out on a diet will end up heavier than when they first started. And there’s hundreds of diet and health companies out there worth millions of pounds ( I won’t name any of them here) yet they’re failing to give people the results they want.
These diet ‘giants’ are promoting rapid results (which is what people want) however, if you’re trying to achieve a 2 year goal in 2 weeks, guess what’s going to happen? You’ll end up bouncing back and ending up worse than when you started.
You try to overhaul your entire lifestyle overnight because you’ve seen someone doing something similar on Facebook or Instagram. All the ‘inspiring’ photos of people plastered in filters. Yes, this is great for motivation but it can also have the opposite effect…
If you’re trying to overhaul your life and achieve your goals overnight, I’m sorry to tell you, you’re going to be disappointed.
In our gym we’ve got a quote on the wall that says “the purpose of a goal isn’t to achieve the goal. It’s what the goal makes us as a person that counts”.
Achieving success and reaching your goals means you’re going to develop into an entirely different person. But this takes time. It takes time to become that new version of you.
The person you are right now isn’t the person you’ll be when you achieve your goal.
And this is where the confusion comes from…
People are trying to marry the two together and totally forgetting about the journey to their goal. It simply isn’t a sustainable way to live your life. It will leave you upset and on the constant lookout for new diets and training programmes to start.
So you want a sustainable way to reach your goals right?
And to do that we must take a step by step approach. That’s taking into account your daily habits when it comes to nutrition and exercise. Your goal should be to think about slowly improving these every-single-day. And that’s the answer if you want to truly achieve your health and fitness goals – it’s in the small steps each and every day.
One Degree Change At A Time
When you’re thinking about changing your lifestyle, think about small incremental changes. A great example would be that of a cruise liner. Imagine if that cruise liner was to change its course of direction by just one degree. It would end up at a totally different destination.
And it’s the same with your health and fitness goals.
All of your small degrees of change add up over time to make a massive change. Think about changing one tiny habit every single day – not only that, but sticking to it on a daily basis.
Let’s say for example you wake up 5-10 minutes earlier every day to prepare your lunch. That will have a massive impact over the course of your day. No longer will you be getting to lunch time and thinking “I’ve got to nip to the cafe for dinner” where you’ll pick up some unhealthy convenience food to fill you up. You’ll be ready and prepared for the day ahead.
And if you’re struggling with recipe ideas, then make sure you head on over to the Next Level Recipes Page Here. It’s packed full of delicious and nutritious recipes you can simply download and easily prepare for yourself.
Another little change you might think about making could be getting to bed half an hour earlier. Sleep is vitally important for repair and recovery of your body. The knock on effect of this little change alone is huge!
More energy for the following day
Feel fresh and ‘alive’ in the morning
Fully recovered and recharged
Making these little changes in your life isn’t just going to impact you… Think about how proud your family and kids would be of you for spending more time with them, having more energy and being ‘present’.
If you want to achieve your goals, whatever they may be, whether it’s weight loss, become a more confident person, or just tone up a little, you’re not going to get there as the current version of you right now.
It’s going to take small incremental changes in your lifestyle to create the new, more improved version of you.
Change One Habit at a Time. It Adds Up to Massive Results Over Time.
Let’s make 2017 the year you turn your life around and achieve your health and fitness dreams. Feel free to send me any questions to firstname.lastname@example.org and I’ll get back to you.
Losing Weight: The Most Important Thing You Need to Know (and what you must forget)
I got a great question the other day from one of my clients who was getting a little confused about what’s meant by ‘good’ nutrition. Nutrition for weight loss can be a bit of a minefield with so much conflicting information on the internet and in the media.
I’m going to put things straight and lay out what you need to know about nutrition when it comes to weight loss (and what you can forget). I’m going to share with you the single most important factor when it comes to losing weight.
How many different diets have you come across when you’ve been searching for an answer to lose weight?
- Low Carb
- High Carb
- Low Fat
- High Fat
The list is endless!
But what’s the correct approach? What information should you listen to as well as who not to listen to?
I’m going to keep things super simple so it’s really easy to understand. Because, let’s face it, if it’s confusing and overwhelming, you’ll struggle to take action and implement what I want to share with you.
This is for you if you want to focus on getting better weight loss results and change your body shape for the better!
So let’s dive in…
The most important factor when it comes to weight loss is calories in VS calories out.
Whether you’re on a low carb diet or following some other protocol, it all comes down to manipulating how many calories you’re taking in.
Let’s say for example you’re on a low carb diet…
All you’ve got to do is minimise the amount of carbs you allow yourself to eat which means you’ll be limiting the overall amount of food you’re eating. You could set yourself a rule of not eating carbs after 6PM. A lot of people I’ve worked with tend to snack around this time and reach for the take away menu. Reducing your carbs in the evening will lower your overall intake.
Every single diet or healthy eating protocol you see, no matter how fancy they are, they all essentially do the same thing (if your goal is weight loss). They get you to reduce your calories putting you in a calorie deficit so you can easily lose weight.
At Next Level Performance, we don’t try to over-complicate your nutrition. We make sure we focus on the easiest possible way for you to improve your body shape. If for example weighing each of meals out sounds like too much hard work and you know it’s not sustainable, then we’ll find an easier solution. We could measure your food intake by using your palm as a portion size indicator.
A palm sized piece of protein, a fist sized portion of carbs and and a thumb sized portion of healthy fats could be an example of a balanced meal.
What can you do right now?
Start by looking at the overall calories you’re consuming each day. Begin reducing them a little at a time. Make sure you don’t reduce them too much at first – we don’t want to destroy our body and deplete our energy supplies.
Your body needs a certain number of calories just to function on a day to day basis. Your heart, your brain and your digestive system all require calories to function.
Are you struggling with your weight loss and knowing what to eat (as well as what to avoid)? Well, I’ve got some great news for you…
If you head on over to www.nextlevelrecipes.co.uk , you’re going to find a whole section dedicated to identifying how much food you need to be eating on a daily basis to achieve your body composition goals. You can easily log on, input some simple details and you’ll know straight away how many calories you need to be shooting for every day. It’s really simple!
Do calories matter?
Like I said before, the main factor that determines your weight loss is calories in VS calories out. You have to be in a calorie deficit to lose weight. Say for example you maintain your weight by eating 2000 calories a day, if you lowered your overall intake to 1800, you’d lose weight – you wouldn’t have to worry too much about where your food was coming from.
If you’re looking to keep your immune system strong and maintain an overall healthy body, it’s essential to focus on where your calories are coming from. You should be looking at getting the majority of your food from ‘healthy foods’. These are foods that have been grown from the ground or are animal sources as such as potatoes and rice or chicken and beef.
Eating these kinds of foods will massively improve your energy levels and overall bodily functions compared to eating the same amount of calories coming from less optimal food such as takeaways and fast food.
Right now, all I want you to do is focus on your portion sizes and reducing them down a little step at a time. Don’t go crazy! The lower you deprive your body of the calories it needs, the more uncomfortable you’re going to feel and the less optimal you’re going to perform. And as you’ll know, at Next Level Performance, we’re all about getting you performing at your absolute best.
Nutrition is really simple when it comes to losing weight and you stick to the few key basics I’ve shared with you. Not only is it simple, it’s what you’re going to be able to stick to in the long term.
You don’t have to cook fancy food or complicated masterpieces – just good food from fresh ingredients
That’s all for today. Make sure you check out www.nextlevelrecipes.co.uk for some fantastic recipes to follow as well as a simple calculator to figure out how many calories you need to be eating on a daily basis to achieve your health and fitness goals.
How to Get Your Emotional Eating Under Control
Emotional eating is a topic that’s talked about a lot – especially in our fitness groups. It’s one thing having the knowledge and being aware of emotional eating, but it‘s also important to look at why we do it.
Why people eat emotionally as well as ways you can put a stop to it and improve your relationship with food.
What Is Emotional Eating?
Emotional eating comes from stress, depression and pain. Whatever causes you to feel emotionally upset can trigger you to turn to food for an answer to make you feeling better rather than turning to a friend or loved one for help.
Where Does Emotional Eating Come From?
Emotional eating can stem from many different situations but one of the most common places it grows from is your childhood. Something as simple as your parents telling you that you ‘can’t have dessert until you’ve finished your meal’ could trigger emotional eating later in life because you’re having a restriction placed upon you.
We’ve been conditioned to think of food as a reward. Food is there to make us feel better and that’s what emotional eating is all about.
Emotional eating has obviously been linked to people being overweight. The more food you eat because of feeling emotional could lead to a negative relationship with food.
The problem with using food as a cure for feeling stressed is it’s only a short term fix to a long term problem. It gives you a short sense of relief but that’s all.
Emotional Eating Is A Reward Based Habit
Emotional eating distractions you from your immediate frustrations and gives you a sense of relief. People have been conditioned from childhood that they’re entitled to a food based reward. Here are a few examples…
- Being allowed a dessert ONLY if you eat your dinner
- Getting a sweet for being well behaved from the Dentist.
- Having a chocolate for completed a piece of work on time.
It can feel as if food is taking control of your life.
Many people are known to go on bouts of emotional eating when they are alone. However, emotional eating can have profound effects when it comes to the social side of things.
Say for instance you go out for a meal with friends, and all your friends order a glass of wine with their meal. You know that you’re not supposed to allow yourself a glass of wine but you rationalise the reason for having a drink and feel obligated to do som because everybody else is having a glass.
So how do we combat emotional eating?
Eliminating emotional eating comes down to being aware of why you’re feeling hungry. Ask yourself ‘why am I craving this food?’ You’ll often find when people eat emotionally, they crave salty or sweet foods. So it comes down to being mindful when you feel you ‘need’ to eat salty or sweet foods. That could be your trigger.
You need to figure out if you’re ‘actually’ hungry or is it a sense of satisfaction you need? If you’re feeling lonely and feel the urge to emotionally eat – reach out and contact one of your close friends or loved ones.
Another great way to take your mind away from the thoughts of emotional eating is to go out in the outdoors.
If you’ve got a dog, you’ve got no excuse to going out and spending time outside.
You’ll find the act of just going outside or taking your mind away from food is going to destress both mind and body. Feeling exhausted or stressed? Why not have a long soak in the tub with some Epsom Salts? You can pick these up from most health stores for next to nothing.
As part of Next Level Performance, our team help our clients to work around emotional eating. It’s not a short term fix. We help you by building healthy lifestyle habits to put a long term stop to emotional eating. It’s much more than just giving you a nutrition plan to follow – it’s actually a lot to do with your psychology and conditioned beliefs around food.
For more great resources, please head over to my website www.rhysperrett.com or find me on Facebook!
STOP Running Yourself Into The Ground
Rhys Perrett here from Next Level Performance and today I want to talk about running.
It’s January and I’m seeing lot’s of people getting out in the cold, going running to hopefully lose weight.
I wanted to share with you my top 5 tips to better running. What do I mean by that? Well, I want to help you run so you can be as fit as possible as well as losing as much weight as possible.
So before I share the 5 tips, there’s hundreds of personal trainers out there all claiming different thing. That they’re different to everybody else. But, in reality, it’s really quite simple…
Yes, there’s hundreds of different kinds of running shoes you could buy, but what I’m going to focus on is your technique so you can get the most out of your exercise and be most efficient in doing so.
Let’s dive in…
One: Warm Up
Everything starts with a warm up. The most important part of a workout is the warm up. It gets you ready for your workout. It’s one of the reason why you’ll never do a running warm up in the gym because we’re not going to be running in the gym. Instead, we’re going to focus on movements related to running. Running drills are an excellent way to warm up.
Closely related to tip number one and another great way to warm up before running. You can buy a speed rope off Amazon for less than £5.00. Try doing rounds of 30 second intervals and build up going for as long as you can. It’s one of my favourite ways to get my muscles ready to exercise!
Three: Embrace Your Core
When doing your warm up and running, make sure you brace your stomach and upper body. Think like you’ve got a little child or dog…think about when they’re running and try to jump on your stomach and you tense your stomach. That’s the movement you want to practice. When running, it’s not possible to hold this brace position so think about holding your core 10-20% tight. It’s why you see many people running like sloths…because they don’t brace their core. Stand up tall.
Four: Work Your Glutes!
Your glutes are the largest muscles on your body. They’re responsible for expanding the hips and pushing forward. I’ve experienced many people having running injuries because their glutes haven’t been firing properly. A great way to get your glutes firing is by doing exercises such as the squat and hip bridge. They’re both fantastic movements which we teach at Next Level Performance too.
Five: Don’t Go Too Hard
Yes, you want to push yourself but the whole goal of running is to enjoy the experience.
Don’t run yourself into the ground. If it’s not fun, you’re not going to stick to it. Making exercise fun, again, is one of our key fundamentals at Next Level Performance for that very reason. We don’t want you to leave because you didn’t enjoy the experience!
We want to make exercise fun and enjoyable. At our Next Level Performance, everybody laughs at least once per session.
Hope you’ve enjoyed today’s ready, go out there and implement these 5 simple steps to enjoy and get better results from your running.
For more information find me on Facebook Rhys Perrett or send me an email at email@example.com
Have a great day,
Next Level Performance.
My Top 10 Tips to Quickly Improve The Quality Of Your Sleep
I get questions all the time from clients and friends asking ‘how do I improve my sleep?’ In fact I’ve had a client tell me today she was celebrating the fact she had 7 hours sleep because it’s such a rare occasion.
People are telling me they’re for ever tired and fatigued. But the truth is, there’s lots of factors that affect the quality of your sleep. In this article, I’m going to share with you just some of the factors that have the most dramatic affect on the quality of your sleep. Even if you work on 1 or 2 of the points I’m going to share, you’ll see an amazing improvement in your own sleep (as early as tonight)…
Lets jump right in.
Caffeine is stimulant and well known for its energetic properties. It’s in products like Red bull, Monster energy drinks and coffee. Believe it or not, caffeine has been on the banned substance list for the anti doping agency. Caffeine has the potential to increase performance both mentally and physically.
However if you’re consuming caffeine; whether it’s coffee, tea or energy drinks, it’s going to affect your sleep quality.
You really want to try and limit or eliminate caffeine about six hours before you want to go to sleep. Flip your thinking and stay away from the caffeine because it will affect the quality of your sleep.
Believe it or not, Alcohol is another another substance that’s going to dramatically affect your sleep.
Try to reduce the amount you’re drinking especially on the run up to when you want to head off to bed.
We’ve all been in that situation where we hit the town on a night out (maybe it’s Christmas or New Year) and after drinking for a while, you start to feel sleepy. And once you’re in this state, you know your next night’s sleep is going to be rather shallow. It’s going to be restless and you won’t have the REM sleep to drift off into a deep sleep where the magic happens. REM deep sleep is where our body recovers and repairs.
When it comes to alcohol, try and reduce your intake or eliminate it from your diet because it’s going to affect your sleeping patterns.
The most common time for having a glass of wine or a pint of beer is when you’re winding down trying to relax. Let’s look at some other methods you could use to chill out and relax instead of reaching for another bottle of red…
Read a Book/ Listen to An Audio Book
Books are a great way to wind down, switch off from technology and chill. I’ve got a massive library of books in my office right now, just ask if you’d like some reading material and I’ll help you out.
A great way to de stress and get away from the stimulating computer screen.
Let’s talk about sleeping patterns…
When I talk about sleeping patterns, I mean establishing a certain time that you’re going to go to sleep and waking up at a certain time. After doing this for a number of days, you’ll discover how to set your body clock. You’ll no longer need an alarm clock to wake up to because your body is so used to waking up at similar times every day.
It’s funny how the mind and body work. I mean how many times have you set your alarm to wake up at 6AM for work and you wake up 5 minutes the alarm is due to go off? That’s your body clock and subconscious mind working.
De-stress and wind down
As well as having a routine, you need to factor in your wind down and chill out times. Maybe this is towards the end of the day. We touched earlier on ways to de stress including puzzles and reading a book. Make sure you’ve got a time blocked off where you can turn off all your electronics like the tv, your phone and computer and simply relax. A warm bath with Espom Salts is a great way to wind down and relax, getting you ready for a great nights sleep.
The blue stimulating light from your phone can have a detrimental affect on the quality of your sleep
If you choose to read a book, make sure it’s not on your phone. Grab a physical book or listen to an audio book. Turn off technology and have a conversation with your loved ones. Relax in the atmosphere around you.
Listen to Your Body
You’ve got to remember that if you’re fatigued or tired at all, don’t try and fight it. If you’re tired at 8 o’clock but you’d normally go to bed at 10 o’clock, head to bed right now.
And when you do finally climb into bed, make sure you don’t have your phone anywhere near you. Have it out of the room and use a mechanical alarm clock if you need one. If it’s not possible to remove your phone from your bedroom, have it at the other end of the bed on a table so it can’t distract you.
When you head into the evening, instead of using bright lights, try using calming candles to sooth your eyes and body.
This is going to be a huge factor in the quality of your sleep. Try not to drink roughly around one hour before you go to bed as that could lead to constant toilet breaks during the night. It’s all great having fluids around exercise and during the day but try and limit your intake before you sleep.
Which brings me onto my next point…
Exercise can affect your sleep.
If you’re training for instance at 8PM or 9PM, this can affect your sleep quality because you’re going to have a heightened energy response.
Think back to when you’ve exercised in the morning (which many people recommend you do)…
It sets you up for the day and fills you full of energy and vitality!
If you’re training late into the night, Id suggest you invest in some sleep supplements such as zinc or magnesium to help you relax into a deep sleep. A perfect combination is a warm bath with Espom salts addedto help send you off and unwind into a deep sleep.
So I’ve given you lots of points to work through to improve the quality of your sleep. For the best results, I suggest you use a diary, set alarms on your phone when you need to turn it off and start winding down. Otherwise, you’ll forget and never follow any of the above points.
There’s nothing stopping you from starting to work on any of the above points. Don’t put it off and procrastinate. You could be having the best nights sleep of your life tonight!
If it all sounds a little too much for you right now, then focus on simplicity and working on just two of the points. Maybe you’ll choose to read a physical book before bed every night instead of your phone. Doing only this will have a dramatic affect on your sleep.
Hope you’ve enjoyed this article. For more information how you can move to the next level in life, head on over to my website www.rhysperrett.com for more details.
Next Level Performance.
Why we do a strength and conditioning protocol at our fitness facility for our clients – especially for our weight loss clients.
At Next Level Performance, we do strength sessions twice a week and conditioning sessions twice a week too. So it’s a broad range as well as a full range of fitness volume. Our goal is we want people to firstly move well so we can prevent injury.
We use the fitness and conditioning because we want people to be fitter and healthier. Both aspects work together because we’re working different energy fields when it comes to both strength and overall fitness. Not only is this great for your overall health, it’s going to benefit your weight loss goals too.
We do this so you can achieve the best results with your health and fitness by maximising what you’re doing in our sessions. See, we’re not just a one dimensional gym. We are completely 4 dimensional. We take all our clients through mobility drills that work alongside the strength and conditioning. Add recovery to that and you’ve got yourself one well rounded program that will give you the best results.
Most commercial gyms (I believe) are one dimensional. The classes are basically exercise to music along with the typical body toning groups.
We are totally different.
We’ve got a full range of dimensions we work towards so we can help you improve not only your results, not only your weight loss but also your posture, movement patterns and above all, keep you injury free.
We help you to work and move pain free.
Lot’s of people come and see us because they’ve got injuries or pain in certain joints or certain places in their body. We help people by making sure they remain pain free so they can fully enjoy their lifestyle.
What does no pain mean to you?
No pain means no restrictions on yourself or your movement so you can do more of the things you love
We help you to reduce your pain so you’re able to train consistently to achieve your goals. Becuase without consistent activity and training, you’re not going to be able to reach your goals and dreams.
Not only do we make our training fun (which any training should be), we have such a great community of people to keep you motivated, wanting to come back and stay consistent working towards your goals. This is the best way we’ve found to give our clients maximum results.
Not only do we want you to come to the gym and do the sessions, we want you to be able to do all the things you love in life – pain free.
Whether it’s walking, picking your kids up, going for a jog or going cycling. It doesn’t matter what it is. If you’ve got injuries or pain, they’re going to hold you back from maximum enjoyment.
If you’d like any questions on what we do specifically, whether it’s about technique sessions and how we coach our clients, nutrition or personal training programmes, please reach out and feel free to message me. You can leave a comment below this post or message me direct on facebook.
Have a great day,
I was asked a question about low liver cholesterol last week in one of my sessions. The person asked “can diet affect your cholesterol levels and can it affect your heart?”
In our diet we eat a lot of things like eggs and red meat. Can this have an increased relationship with cholesterol and negative affect of your heart? The answer is no. I’ll go into that in a little more detail.
This is a VERY simple recipe can will allow you a little more protein into your snacks, as lets face it snacks usually consist of low nutrient value chocolate or crisps etc. at least with these there are added nuts, cranberries and protein to leave you feeling satiated for longer than a packet of crisps.
This recipe literally took me less than 5 minutes to mix and make, then I just left it in the fridge to set for roughly 30 minutes, ready to take to work either the next day or snack on during the evening.
Mistakes people make when losing weight…
1 Cutting calories too much.
Cutting calories to miniscule levels is the biggest way to ensure long term failure and yo-yo dieting. Yes you WILL get results but at what cost long-term. This method plays havoc with your body including your metabolism, hormones and reducing muscle mass (which is massively related to poor health in older populations).
Protein, Fats and Carbs.
The diet world can be confusing enough, what diet works best what’s low fat and low carb. Why are they beneficial and are there any health problems with these foods (here’s an article I wrote previously on low fat diets).