Everybody wants extreme weight loss in as short a time as possible, yet very few people see these results last much longer then their 2 week summer holiday.
I’m sure many people know the situation, you start a 6 week diet in the hope of losing weight for holiday, Christmas, birthday etc. So you start an extreme diet and end up cutting down on your calories by more than half, you’re currently consuming 2000 calories and you know about the guidelines about cutting down by 500 calories a day is ideal weight loss, but surely the more calories you cut down the better results will be?
Of course dropping more calories will result in greater ‘weight’ loss but why don’t the experts advise cutting calories down to lower and lower calories?
This is because the ‘weight’ lost during these diets causes us to be further from our true goals, and leads us to a dangerous recoil back to obesity.
What the heck am I talking about?
First let me paint the situation for you…
You want to lose weight so you weigh yourself…
Say the weight comes in at 14st 4lbs (91kg)
But lets look even deeper…
- That’s 2.5st (16kg) body fat
- 11.5st on lean active tissue
Then we start the 1000 calorie diet…
and we see great results losing 5lb in the first week, 4lb in the 2nd week and 3lbs for the remaining 3 weeks, we achieve our goal and lose an incredible 21lbs
- After 6 weeks we now weigh 12st 11lbs (81kg)
But when we look deeper and break down what we’ve lost the story changes…
The 21lb weight loss breaks down like this…
- 9.5lbs (4.3kg) from body fat
- 11.5lbs (5kg) from lean active tissue.
Less than half of our weight has come from fat, with more coming from lean active tissue such as muscle. We’re actually unhealthier, less fit, weaker and less active.
Our metabolism has gone done, our activity levels have reduced and we barely move around anymore. We’re primed and ready for our weight to spring back up and more when our diet returns to what it was before the diet.
This is why more than 95% of people fail to achieve their goals for any length of time.
What can we do to stop the trend?
We need to play a different game. We need to LOSE FAT / NOT WEIGHT, Burn The Fat, Not Starve The Body.
This is where Protein and Weight Training are so important. By increasing protein we preserve muscle and avoid the body breaking it down, by weight training we’re able to burn the fat and increase our active tissue to burn MORE calories. We need to cut the food down little by little so that we don’t end up burning the wrong kind of weight. By cutting down by 500 calories or so, we’re not wasting time, we’re succeeding in the long run. Imagine if you followed the REAL experts (who have exercise science degrees, who have spent over 10 years learning and educating with SCIENCE and not hearsay) advice the first time instead of what the popular diets suggested. Clearly the popular diets don’t work for the long run if ultimately we’re going backwards over the years.
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
They say you should Start With Why…
Most of the time we decide that we want to lose weight, tone up or get lean and strong. We even know the weight we want to lose, or the dress size we want to get into.
But less often we know exactly the reason why we want to achieve these goals… we’ll often come up with ‘surface’ level reasons such as I’m tired of being overweight, i want to lose weight because I want to look better for our summer holiday etc.
Then we struggle to get results and wonder why we yo-yo our weight, why we don’t stick with a program long enough to get the results we wanted in 3 weeks.
Our deeper level ‘Why’ could be the missing piece of the puzzle.
We often forget to establish the REAL reason “WHY” we want these goals.
Most of us believe it will make us happy, much like winning the lottery will make people happy, yet those who have achieved these goals often find it is not enough to make us happy… we just renew our goals and continue to reach for more. I believe the reason why could be the missing piece of the puzzle to achieving and keeping our goals.
But HOW do we find our reason why?
I ask ALL of our clients why they want to achieve their goals and why they are going to do what’s need to achieve their goals.
Yet all-too-often we get surface level responses such as “i want to lose weight” or I want to feel better” but we need to go deeper to really understand why. Finding the deeper level of why will allow us to carry on when times get tough such as rainy days, or feeling a little tired and things start to take over, when this happens, most people will give up without any result or even worse, just short of seeing the results they want to get. Even if the task was as easy as just turning up each day – regardless of the work most people will fail to turn up each day if their reason why isn’t big enough. We need to lead our action to our goals, not be lead by our actions away from our goals. I can tell that you’re not the type of person who wants to stay where you are, by reading this far you want results and want to delve deeper into your why.
You want to improve and get more from your life, whether that’s weightloss, shape, or all of these factors, you want more than the ordinary person.
It can sometimes be difficult to find the ‘real’ reason why we want to lose weight or why we want to be leaner, fitter & stronger. But it doesn’t have to be difficult we just need to go 7 levels deep.
I’ve tried this many times with clients and even family members and each time it’s worked an absolute treat each time.
So what does it actually mean?
First of all we set our goal, then each level develops based on the previous answer such as
Goal: I want to lose get in shape…
Why… I want to lose weight because… etc
Most of our clients want to lose weight, even i want to get in better shape, so why do I want to be fitter, stronger and leaner?
Goal: Get in better shape
- I want to get in shape because, I want to inspire others to do the same.
- I want to inspire others because, I believe it’s important to lead by example.
- I want to lead by example because, I have always been lead before by friends/coaches who haven’t had my best interests.
- I want to give people the best chance they have to succeed
- I want people to get results from working with me and to leave a legacy
- I want to be remembered with a legacy because I was a nobody growing up that very few people cared about and was effectively bullied by friends who would run off.
I want to prove to people that I am worth more than that!
These are the reasons why I want to achieve my goals and get into better shape – notice it actually has ZERO to do with being in shape, health or fitness but all to do with emotions and feelings. Once we tap into these feelings and emotions our goals become bigger than excuses and we are able to push through hard times or challenges and continue moving forwards to achieve our goals.
These are very clearly my reasons and my goals. Go through the process and explore your own reasons. I would love to hear your 7 reasons why, but if you feel they’re too personal to share at least you will have the power to commit and continue moving forwards more than any excuse to stop.