A quick clarification..
This mini course isn’t so much about WHAT to do to lose weight. I discuss that in full HERE and HERE, or you can sign up to my complete online fitness and fat loss coaching program if you need a comprehensive step by step plan and hand holding from me.
This course is more about getting yourself to do it.
If you have ever said to yourself “I know what to do, I just don’t do it”, then this is the mini course for you.
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Step 1 – Take stock of your starting point
This may mean weighing yourself, measuring your waist, taking a close up selfie of you not fitting into your jeans, taking stock of what your weekly routine looks like. There is no right or wrong, do whatever works best for you.
If you have been living with your head stuck in the sand in denial, this first step can be challenging.
I liken it to not opening your bills. Just because you choose to ignore it, doesn’t make the problem go away. Sticking your head in the sand often makes the problem worse. Taking stock of your starting point can be so empowering.
** Important – – this is NOT about beating yourself up with guilt. Please do this step as objectively as you can.
**Please know that the scales may not be the most accurate way to measure lost body fat – – Full article HERE .
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Step 2 = Set yourself an end goal or a direction goal
You can set yourself a goal to lose X kgs or cms from your waist by XX date, however I much prefer a direction goal. A goal that simply states next week I will weigh less than I do now, or my waist will be smaller. Repeat each week til you are happy with how you look and feel.
#ProgressNotPerfection
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Step 3 – Set an action plan
Setting an outcome goal is nice, but it doesn’t get us anywhere without ACTION. We have very little control over the OUTCOME. We have full control over the ACTIONS that we take.
You can view the exact steps for how to lose weight HERE >> How to lose 1kg per week. A step by step guide or HERE >> The exact steps I give MYSELF to get back on track
Based on those instructions, I want you to set yourself a Specific, Measurable, Realistic, ACTION based goal for the week.
It should include
- 1 small and achievable goal for your eating plan this week
- 1 small and achievable goal for your movement plan this week
- 1 small and achievable goal for your exercise plan this week
TIP – Don’t try to go from ZERO to HERO in one week.
If you don’t currently exercise at all, your goal should be to add in one or two exercise sessions per week. You can add a little bit more each week if needed. 
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Step 4 – Optimise your environment
It is MUCH easier to change your environment than it is to rely on your will-power.
Do you think the slim people of the 1950’s and 60’s had way more will power than we do now? Or were they slim simply because the environment was completely different than it is today?
No chocolate available = No will power needed to avoid chocolate. (example only)
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This is the day to clean out your fridge, cupboard, car and office of foods that will not help your weight loss goal. Be ruthless. Give it to the neighbours or a charity if you are not comfortable throwing food out.
IMPORTANT – don’t replace these items next time you go grocery shopping. If its not within easy reach, it is much less likely to tempt you.
De-clutter your social media too. Unfollow, block or delete any pages filled with food images that will make you hungry. Do the same for accounts that make you feel bad about yourself for whatever reason.
Be ruthless. This is an important step.
While you are on a de-cluttering mission, why don’t you also throw out any clothes that don’t make you feel fabulous.
The act of de-cluttering goes way beyond the physical. Something spiritual and emotional opens up when you make space for it.
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Step 5 – Visualisation
- Take 5 – 10 minutes of peaceful, silent space for this step.
- Close your eyes.
- Take a deep breath.
- Relax.
- Imagine.
In your minds eye, I want you to propel yourself forward to the end of this week.
How will you feel if and when you stick to your plan and stand by your word? Really feel the emotions. Pride, satisfaction, accomplishment. Let those feelings sink in. Enjoy them, revel in them. Don’t rush, take your time.
Now I want you to imagine some hurdles pop up through your week.
- Someone brings cake to the office.
- Its raining when you planned your walk
- You are busy and you don’t get to the supermarket
Imagine yourself staying strong and staying on course when these obstacles pop up. Imagine some tactics that you will use. Imagine yourself moving forward always towards your goal.
Remember and use this exercise when you are in need of some motivation to follow through.
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Step 6 – Affirmations
Affirmations or mantra’s are words or statements that you say to yourself over and over. After a while, you begin to believe them. The crazy thing is, you are probably saying them now. However you might be saying something like “I always fail”, “I am lazy”, “I am not good enough”, or “Its all too hard”. If you are going to believe the statements that you tell yourself, wouldn’t it make sense to change that statement to a positive one.
You can find some affirmation examples HERE, or you can choose your own.
Bonus tip – I want you to write the affirmation down and put it in a place you see often. Bathroom mirror, wallet, car, reminder on your phone or computer.
Extra bonus tip – – wear an elastic band around your wrist. Give it a snap every time you think a negative thought about yourself. Replace it with one of your ready to go affirmations.
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Step 7 – Become the expert on YOU
I often tell my fat loss clients that they need to take a few minutes to find out the problems that are keeping them STUCK. They need to become the experts on themselves.
Then take that knowledge to work WITH their natural preferences instead of using brute force (or will power) trying to battle against them.
Please download and complete THIS questionnaire to become the expert on you.
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Step 8 – Detach and let it go
Ok, full admission, this one is the hardest step for me.
When I really want something to happen… When I NEEEEED it to happen, I can be in a state of stress, worry and almost desperation. When I cling too tightly to the outcome I push it away.
This last step means that once you put all the previous steps into place, I want you to let go and NOT focus, stress and worry about the outcome.
Believe that your actions will take you in the right direction and get on with your full and fantastic life.
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With over 20 years experience, Chriss Tinslay is one of Australia’s leading Personal Trainers.
Chriss started her career into the fitness and personal training industry in 1994 as a receptionist at the local gym she attended and loved.
She quickly went on to become qualified and registered as a Master Trainer with Fitness Australia. Chriss has now helped 1000’s of people transform their bodies and lives.
She now runs regular face to face and online fat loss coaching programs.
Chriss believes that fitness and fat loss should fit into your fabulous life, NOT take over it. You can connect with her on Facebook where she shares useful tips each and every day