I know what you're thinking. "Don't diet? What do you mean?"
This goes against EVERYTHING you've ever heard about when it comes to fat loss, weight loss and muscle toning. But, just hear me out for a second.
How many times have you tried a diet in the past 5 years that you've found online, from influencers, from a book or from your "fit" friend? And when you've received said diet, you realise you eat NOTHING how this diet wants you to?
Or how about, those no carb, 1000 calorie or keto diets that everyone "knows" all about, that "work" for them, and promise to work for you?
I bet this bit sounds even more familiar:
First day of the new diet, "You've got this, you're ready, you're feeling good, the weight is about. To go. Down." So you get through the day (just about) without a slip up on this diet, but you know damn well you're hungry.
Day two and three, more of the same but we start to crack around dinner time. Or "maybe I'll just have a small snack".
Day five to seven, aaaaaaaand we're back to where we started.
And for those diets that do 'work', how long does the weight stay off for? You eat a proper meal and it all comes back!
Trust me, I know what this is all like.
Humans are creatures of habit, trying to change things drastically will always lead us back to type.
SO DON'T DIET.
"Well what the hell do I do then?" I hear through my computer.
First of all REMOVE the word "diet" from your vocabulary. Your brain seems to hear that word and thinks it's not getting any food (because of the past diets you've been on) and next thing you know, you're more hungry than usual and you've not even changed what you are eating! That just seems to be the psychological effect the word "diet" has on people's brain.
Secondly, remove the idea that a 'super diet' or 'super food' is needed to get you from where you are now, to where you want to be physically and mentally.
"So how do I lose the weight then?"
The Mechanism:
Calorie Deficit is simply eating less calories than the calories you burn. The body uses calories for energy, and each person burns X amount of calories per day. The exact amount per person requires a series of lab tests with white coat scientists that we really don't need.
Instead, we use a close estimate based on certain factors and use the food we eat as a counter balance. Meaning, if we eat less food than we burn, we lose weight!
Putting it into practise:
Eating in a calorie deficit needs to be SUSTAINABLE. Yes, people cut carbs or go on other diets but these are not long-term solutions and are not how everybody, or YOU need to eat.
To create a sustainable eating habit all you need to do is:
Make small changes to your CURRENT eating habits.
Every human being has a different eating pattern, timing, habits etc. So cookie cutter plans which work for one person may not be the one that works for you.
Each person may deal with a different dilemma which is influencing their weight and fat loss, for example:
- Portion sizes
- Lack of protein
- Too much snacking
- Timing of meals
There are many factors to be considered for an individual, and these things require tweaking week-by-week. Trying to change all of them in one go can lead to overwhelm and then 0 long-term change!
Set small goals to tweak your diet over time and you will smash it!
Recap
DON'T DIET
Remove the word "diet" from vocabulary
Remove the idea that a 'super diet' or 'super food' is needed for you to feel and look your best
Use a calorie deficit to lose weight
Make small changes to your current lifestyle week-by-week
And if you need any help with it, just send me a message and I will coach you through the whole process!
Your coach,
Jai
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