3 Steps to Successful Fat Loss.
November 3, 2021
The problem with many diets is that they require you to follow a meal plan that will be hard, if not impossible to follow for any length of time. It may be sustainable for the short term, long-term sustainability though? well, this is a no.
All diets are based on absolutely one principle, creating a calorie deficit, this is done by limiting or eliminating certain foods. Following a set diet plan takes away our choices and has us eating from a set menu which will guarantee a calorie deficit and also most likely to leave you still hungry.
Successful long-term nutritional habits are formed from establishing positive eating behaviours.
Below are three steps we can take to progress towards lifelong habits that will help bring this success with food and eating.
Step One…First Thing First.
Most of the time people who start out on diets do not address the real problem; the behaviours around current eating. Instead of addressing the real problem people chase a band-aid solution and want to be hand feed 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, which is great)…most people will quit after a while and return back to the habits that were never addressed…their poor eating behaviors.
The first step many people need to take is to address the biggest problem with their eating…it could be overeating 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 either figure out with a nutrition coach or on your own) what is your most limiting factor. Once you have established this you can then put in place strategies to overcome and change these behaviours, you fix 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, moody etc.
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.
Step 3…Track your Quantities
The final step is to start tracking your Macronutrients (Macros). Once you have moved through steps 1 and 2 setting up good eating behaviours and you are making more mindful (but personally satisfying) food choices it is time to track your macronutrients to help move to your optimal body weight and composition (i.e. Retain muscle and burn fat).
One of the biggest hurdles we face is overeating or undereating certain Macro’s. The three macros are Protein, Fats, and Carbohydrates. Fats and proteins are essential, we need to consume these two macronutrients to survive. Carbohydrates are not essential, they are however the preferred fuel source for the body to function.
Overeating carbs can be detrimental to our health. Likewise, undereating 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 person’s macro intake dependent on the specific goals.
To warp up, The 3 steps to better nutrition are:
Step 1 – First thing First; address the elephant in the room.
Step 2 – Addition over Subtraction; Instead of focussing on what not to eat, start focussing 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.
Resource: PN Nutrition
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3 Steps to Successful Fat Loss.
November 3, 2021
The problem with many diets is that they require you to follow a meal plan that will be hard, if not impossible to follow for any length of time. It may be sustainable for the short term, long-term sustainability though? well, this is a no.
All diets are based on absolutely one principle, creating a calorie deficit, this is done by limiting or eliminating certain foods. Following a set diet plan takes away our choices and has us eating from a set menu which will guarantee a calorie deficit and also most likely to leave you still hungry.
Successful long-term nutritional habits are formed from establishing positive eating behaviours.
Below are three steps we can take to progress towards lifelong habits that will help bring this success with food and eating.
Step One…First Thing First.
Most of the time people who start out on diets do not address the real problem; the behaviours around current eating. Instead of addressing the real problem people chase a band-aid solution and want to be hand feed 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, which is great)…most people will quit after a while and return back to the habits that were never addressed…their poor eating behaviors.
The first step many people need to take is to address the biggest problem with their eating…it could be overeating 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 either figure out with a nutrition coach or on your own) what is your most limiting factor. Once you have established this you can then put in place strategies to overcome and change these behaviours, you fix 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, moody etc.
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.
Step 3…Track your Quantities
The final step is to start tracking your Macronutrients (Macros). Once you have moved through steps 1 and 2 setting up good eating behaviours and you are making more mindful (but personally satisfying) food choices it is time to track your macronutrients to help move to your optimal body weight and composition (i.e. Retain muscle and burn fat).
One of the biggest hurdles we face is overeating or undereating certain Macro’s. The three macros are Protein, Fats, and Carbohydrates. Fats and proteins are essential, we need to consume these two macronutrients to survive. Carbohydrates are not essential, they are however the preferred fuel source for the body to function.
Overeating carbs can be detrimental to our health. Likewise, undereating 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 person’s macro intake dependent on the specific goals.
To warp up, The 3 steps to better nutrition are:
Step 1 – First thing First; address the elephant in the room.
Step 2 – Addition over Subtraction; Instead of focussing on what not to eat, start focussing 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.
Resource: PN Nutrition
