A meta-analysis of 26 obesity and weight loss related studies and researches on PubMed concluded that there isn’t one single diet solution for weight management and fat loss. Literature recommends low-carb, low-GI and moderate fat consumption but it’s still not proven that they prevent weight gain. On the other hand, they suggest that the key to fat loss is keeping a calorie deficit, in other words to eat fewer calories than your body burns.
This shows how much the “diet” industry is making up when talking science so you would choose their product or method. I believe that if you’re looking for a long-term change and would like to become leaner, fitter and also healthier for the rest of your life, you need a better strategy than a short-term, way too much restrictive diet that you won’t be able to maintain. Here are 5 steps to stay consistent with your fat loss.
1. One change at a time in small steps
So, set the goal, figure out what changes you need to make to achieve it and write them all down to create a list. Organize them into priority order depending on which change will make the biggest impact on your life. Start with #1 and if it still seems too big of a change, break it down into smaller steps. Progress from there till you worked your way through your list.
Example: Do you need to increase your water consumption? Try having one extra glass every day for a few days, once it’s not a chore to do it, increase by one more and so on until you drink the desired amount without having to force yourself.
2. Cook for yourself
- You know all the ingredients, e.g. how many actual calories here are in your food
- You can season the meals fully to your taste
- Can be less costly
- Helps you to learn more about food and build a relationship
If you always eat out or someone else is cooking for you, start small. Pick your favorite meal, find a recipe and on a day when you have a few hours, make it for yourself. If you cook more than one portion, box the leftover and take them with you for lunch in the week or your dinner is sorted for one or two nights in.
3. Get into food prep
Look at your schedule ahead and decide what a realistic approach is in terms of food. Wherever possible, have a home-made meal, if you know in advance that you’ll be out all day, take your food with you in a Tupperware box. You can even buy specific backpacks and shoulder bags to accommodate a number of meals so you don’t need to think about it, just eat when the time is right.
4. Stay consistent with your habits
Be realistic. What are the foods you like and you think you couldn’t live your life not having them? Eat those, just make sure you have them in the right portion sizes and frequency. Focusing on portion sizes and healthier macronutrient ratios will already make an impact on fat loss. Once you mastered the basic habits, you can start working on cleaning your meals, finding new ingredients you like and you will realize how a balanced diet can support your training goals.
5. Never underestimate the power of sleep
When you are sleep deprived your body may struggle with glucose metabolism and can alter the hormones involved in regulating your metabolism: leptin levels decrease, gherlin levels increase. This means you will be more likely to have cravings and feel hungrier, not to mention you can become more irritable. Make sure you get 8 hours of sleep every night and make it a priority above all other habits.
If your plan is to prep for a competition, we’ll dig into the nitty gritty straight away, but if the goal is to reveal those muscles and build a healthier life we’ll take the journey at your pace.
Have you got questions on any of the above steps? Feel free to get in touch!