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
Why I feel like quitting DAILY.
I get the struggle of trying to achieve something with our lives! It’s tough going, especially when everybody is tempting you to go the opposite way. The pressure to be just like them and stay exactly where you are right now, not moving forwards, not getting better, not leaving them behind or showing them up with what can be done in the right mindset. This is why it’s easy to quit and why so many people give up failing to achieve their goals.
The thing is, we’re not doing it for these people, we’re doing it for ourselves, for our family and to inspire our children to maximise their lives. These people who want to hold us back are not helping our situation. It can be difficult to plough through these situations and continue to move forwards. More often we’re sat wondering how we lapsed on our progress in the situation, but it’s rarely the fault of our own. In order to out-stay these temptations our motivation has to come from a much deeper place (see 7 reasons why article) than the superficial.
The Struggle Is Real
Most days I consider jacking everything in, getting rid of the gym and getting a ‘proper’ job as my parents and those around me once called it (probably in a call centre or something as that’s where I’ve been before). The struggle to achieve your goals is most definitely real. Whether your goal is weight loss, strength, fitness or like mine in creating a successful business (alongside my body & fitness goals). Each DAY there’s a set-back, there’s a kick in the ‘balls’ that takes the wind out of you.
Whether it’s a business software issue or a client issue struggling to take the right actions to get results. It could be some ‘hater’ online that’s talking crap about other trainers trying to do well, or trainers trying to build up their own ego’s by knocking down other trainers. Yes, some junior trainers may be miss-guided (maybe instead of calling them all kinds and de-motivating the rest of the good quality trainers you should keep your damn mouth shut) as my mum said “if you’ve got nothing good to say, keep your mouth shut!”
Y’see I’ve seen this first hand, hell I’ve even done this before. As years go by you grow up and learn and realise that the only thing that’s happening by calling other trainers, is keeping those who have something good to say quiet, because we didn’t have the balls to say out loud – just in-case things were taken the wrong way.
What I’m trying to say is, like you on your diet having friends try to persuade you to have another drink or saying “you look great just enjoy the cake” trying to make themselves feel even less guilty in having it. I have set backs and things trying to pull me down DAILY like your work colleagues, friends or family may be pulling you back from your goals.
Where Would Giving Up Get Us?
If I were REALLY to let all the crap get to me I wouldn’t be here writing this. I’d be living a life without influencing or motivating anybody. The same way you wouldn’t achieve anything if you didn’t take action on your goals. You’ll stay where you are eating the cake and unlimited drinks, and continue to be un-motivated by the day-to-day, struggling to find purpose or even to live for YOU, instead hiding behind your children, your job or whatever other excuse you could muster up. I’m doing this FOR my future family, so that they can have better, I want to be fit, strong and mobile to be able to have ZERO limitations on what I can do with my kids… Children love superheroes, and I’ll be damned if I’m not my child’s biggest superhero!!!
If I were to give up on my goals, where do you think I’d end up, I’d be a disappointment, I’d be working the struggle instead of bringing up my children and living a life full of inspiration.
Getting back up is not an option, it’s THE ONLY option, because of what I’ve set my personal beliefs as.
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.
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 email@example.com and I’ll get back to you.