3 Steps to Successful Fat Loss.
June 30, 2020
3 Steps to Successful Fat Loss.
The problem with many diets is that they require you to follow a meal plan that will be hard, if not impossible to follow. It may be sustainable for the short term, long term sustainability though…………..long term sustainability very unlikely.
All diets are based on absolutely one principle, creating a calorie deficit.
This is done by limiting or eliminating foods and fluids. Following a set diet takes away our choices and has us eating from a plan. A plan that establishes a calorie deficit. All diets are based on this concept. All diets.
Successful long term nutrition habits are formed from establishing positive eating behaviours. Below are three steps to take in progressing towards lifelong habits that will result in a healthy, attainable, an sustainable weight.
Step One……. First Thing First.
Most of the time people who start out on diets do not address the real problem. Their behaviours around eating. Instead of addressing the real problem they chase a band-aid solution and want to be hand fed a diet to follow.
This will likely lead to failure….(some people may find that they will seek info on their journey, and start looking at the why behind the what, this may then lead to further ongoing success)…however most people will quit after a while and return back to the habits that where never addressed…….their poor eating behaviors.
The first step many people need to take is address the biggest problem with their eating………it could be over eating on sweets after dinner, late night snacking, frequently snacking during the day, ordering and eating out excessively, drinking too many calories etc.
There could be many reasons, the first thing you need to do is sit down (and figure out with a nutrition coach) what is your most limiting factor. Once you have established this then you can than put in place strategies to overcome and change these behaviours……………You fix the first thing first. You address what really needs to be fixed.
Step Two……. Addition Over Subtraction
Once you have fixed your biggest limiting factor it is now time to start adding highly nutritious foods to your diet. Quick fix diets focus on eliminating foods. The better process may be focusing on not eliminating but adding…………..Adding more veggies or protein to your daily eating.
It may be as simple as aiming to add 1 extra cup of vegetables daily, or aiming to eat a serving of protein at every meal. Slowly you will be eating nutritious foods more regularly and with this addition of good foods you’ll be less likely to need to binge on the damaging foods in your diet. One thing people notice when they add better foods to their diet is that this then makes them feel better, and when they eat the damaging foods they feel bloated, lethargic, tired etc.
With the benefits of adding the high nutrient foods like fruits and veggies and good quality protein you will see benefits that will then encourage you to keep adding these foods whilst eliminating the poorer food choices.
Or maybe it would be better to say….When you add you’ll benefit in the following ways…. High nutrient foods will make you feel better, feel fuller, and function better. By adding highly nutritious foods you’ll be creating better eating habits and you’ll eat less of the poorer choices as high nutrient foods are more filling.
Step 3……. Track your Quantities
The final step is start tracking your Macro-nutrients (Macros)…..(many people will not need to follow this step, if step 1 and 2 are in place)
Once you have moved through step 1 and 2 and set up good eating behaviours and are making more mindful (but personally satisfying) food choices it is time to track your macro nutrients to help move to your optimal bad weight and body composition (i.e. Retain muscle and burn fat).
One of the biggest hurdles we face is overeating or under-eating certain Macro’s. The three Macro’s are Protein, Fats, and Carbohydrates. Fats and Protein are essential, we need to consume these two macro-nutrients to survive, Carbohydrates are not essential, they are however the preferred fuel source for the body to function.
Over eating Carbs can be detrimental to our health, likewise under-eating Carbs can also be detrimental to our health. We need a balanced amount of Carbohydrates to maintain proper function that will support good health but not weight gain. A Macro starting point that is suitable for most people would be 30% Protein, 30% Fats and 40% Carbohydrates. From this starting point adjustments can be made to a persons Macro intake dependent on their specific goals.
The 3 steps to better nutrition are: Step 1 – First thing First; address the elephant in the room. Step 2 – Addition over Subtraction; Instead on focusing of what not to eat, start focusing on what you should be eating. Step 3 – Track your Quantities; Tracking Macros after mastering steps 1 & 2 could unlock the results you are trying to achieve.
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3 Steps to Successful Fat Loss.
June 30, 2020
3 Steps to Successful Fat Loss.
The problem with many diets is that they require you to follow a meal plan that will be hard, if not impossible to follow. It may be sustainable for the short term, long term sustainability though…………..long term sustainability very unlikely.
All diets are based on absolutely one principle, creating a calorie deficit.
This is done by limiting or eliminating foods and fluids. Following a set diet takes away our choices and has us eating from a plan. A plan that establishes a calorie deficit. All diets are based on this concept. All diets.
Successful long term nutrition habits are formed from establishing positive eating behaviours. Below are three steps to take in progressing towards lifelong habits that will result in a healthy, attainable, an sustainable weight.
Step One……. First Thing First.
Most of the time people who start out on diets do not address the real problem. Their behaviours around eating. Instead of addressing the real problem they chase a band-aid solution and want to be hand fed a diet to follow.
This will likely lead to failure….(some people may find that they will seek info on their journey, and start looking at the why behind the what, this may then lead to further ongoing success)…however most people will quit after a while and return back to the habits that where never addressed…….their poor eating behaviors.
The first step many people need to take is address the biggest problem with their eating………it could be over eating on sweets after dinner, late night snacking, frequently snacking during the day, ordering and eating out excessively, drinking too many calories etc.
There could be many reasons, the first thing you need to do is sit down (and figure out with a nutrition coach) what is your most limiting factor. Once you have established this then you can than put in place strategies to overcome and change these behaviours……………You fix the first thing first. You address what really needs to be fixed.
Step Two……. Addition Over Subtraction
Once you have fixed your biggest limiting factor it is now time to start adding highly nutritious foods to your diet. Quick fix diets focus on eliminating foods. The better process may be focusing on not eliminating but adding…………..Adding more veggies or protein to your daily eating.
It may be as simple as aiming to add 1 extra cup of vegetables daily, or aiming to eat a serving of protein at every meal. Slowly you will be eating nutritious foods more regularly and with this addition of good foods you’ll be less likely to need to binge on the damaging foods in your diet. One thing people notice when they add better foods to their diet is that this then makes them feel better, and when they eat the damaging foods they feel bloated, lethargic, tired etc.
With the benefits of adding the high nutrient foods like fruits and veggies and good quality protein you will see benefits that will then encourage you to keep adding these foods whilst eliminating the poorer food choices.
Or maybe it would be better to say….When you add you’ll benefit in the following ways…. High nutrient foods will make you feel better, feel fuller, and function better. By adding highly nutritious foods you’ll be creating better eating habits and you’ll eat less of the poorer choices as high nutrient foods are more filling.
Step 3……. Track your Quantities
The final step is start tracking your Macro-nutrients (Macros)…..(many people will not need to follow this step, if step 1 and 2 are in place)
Once you have moved through step 1 and 2 and set up good eating behaviours and are making more mindful (but personally satisfying) food choices it is time to track your macro nutrients to help move to your optimal bad weight and body composition (i.e. Retain muscle and burn fat).
One of the biggest hurdles we face is overeating or under-eating certain Macro’s. The three Macro’s are Protein, Fats, and Carbohydrates. Fats and Protein are essential, we need to consume these two macro-nutrients to survive, Carbohydrates are not essential, they are however the preferred fuel source for the body to function.
Over eating Carbs can be detrimental to our health, likewise under-eating Carbs can also be detrimental to our health. We need a balanced amount of Carbohydrates to maintain proper function that will support good health but not weight gain. A Macro starting point that is suitable for most people would be 30% Protein, 30% Fats and 40% Carbohydrates. From this starting point adjustments can be made to a persons Macro intake dependent on their specific goals.
