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Does any of this sound familiar??
- I feel like crap. I want to lose weight, get fitter and healthier
- I find and start a new plan
- This feels awesome. I can do this
- I thought I would see more results by now
- This is hard
- Its all too much. I want to go back to what feels normal
- I give up
- I feel like crap. I want to lose weight. (and so the cycle starts again)
This is the cycle that inevitably happens when you try to go from zero to hero and completely over haul your current routine.
The plan with the least disruption to your life
will be the one that lasts for the long term.
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1. You are not seeing the results you expect.
We live in a time of instant gratification. We are used to getting what we want within seconds. However, I am guessing the extra weight didn’t go on in a week or two. It is pretty unrealistic to think it will come off that fast.
BUT… If you are trying to lose weight , putting in the effort and not seeing ANY results, then you are on the wrong plan. You should be seeing results each week, even though they might be slower than you hope for.
When you follow a tried and tested program and enlist the help of a coach who can tweak and change your program as you go, you will eliminate this problem.
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2. Your “diet” is too far removed from your regular eating plan.
Lets face it, we are all creatures of habit. Have you ever been away on holidays and said to yourself “I cant wait to get back home to eat some NORMAL food”? . I know I have.
You can and should include normal and regular family favourites into your weight loss plan for long term results.
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3. You are eating “by the clock”, not eating to your natural hunger patterns.
Contrary to what you might have heard, eating 5 – 6 small meals a day does NOT speed up your metabolism or assist you in losing weight. You can and should plan your meals around your hunger levels.
Take me for example, I am REALLY hungry in the morning, but not so much in the afternoon and night.
There was a time when I used to try to limit my food intake in the morning (down to what was deemed a “normal amount”) and force myself to eat a “normal size” meal at night (even though I was not hungry then).
Guess what happened?
I ended up eating more food and more junk in the morning because I was battling against my natural hunger levels. And by forcing myself to eat at night (when I was not hungry), I was just putting in extra food that I did not need.
When I finally started listening to my body and my natural hunger and energy levels, everything became so much easier.
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4. You are relying on exercise to burn off your excess calories.
I am sure we have all tried this at some stage. However, relying on burning calories via exercise is such an ineffective way to lose weight.
We need to be in deficit 7000 calories to lose 1 kg.
A hard one hour exercise session might burn an extra 450 calories or so (small – medium female)
Consider how easy it is to negate those 450 calories burnt off with eating extra food here or there. Especially if your choice of exercise made you hungrier during your day.
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5. You don’t choose foods that keep you full
You know that you need to consume less calories than you burn each day in order for weight loss to occur. That’s a great start. But you think “low calories” instead of “value calories”.
Fullness is KING.
300 calories of a packaged “diet” muesli bar might keep you full for 30 minutes, compared to 300 calories of a tuna and salad sandwich on grainy bread.
Example only, however it helps to view your meals through the lens of “how full will this calorie spend keep me”.
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6. You are making things too complicated.
Below is a list of some things you don’t need to do in order to get healthy and lose weight…
- quit sugar (or any other food / groups)
- give up carbs
- exercise every day
- exercise so hard that it feels aweful
- eat every 3 hours
- eat clean
- exclude your favourite foods
- take supplements, protein powder or meal replacement shakes
- go raw, organic, vegan, paleo or any other title you can think of
** That doesn’t mean you can’t do some of these things if you want to, but they are NOT necessary for weight loss or health.
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So what do you have to do to lose weight?
- Burn up more calories than you consume each day or week
- Consume enough protein so that the lost weight comes from fat and not muscle
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