How would you feel if you could lose fat forever just by changing the way you looked at it?
How would you feel if losing fat wasn't a 'chore' and you actually found some balance with it?
How would you feel if you fitted into all of your clothes, your confidence was sky high and you felt comfortable looking at yourself in the mirror?
These 4 important keys to successful fat loss that I'm about to lay out, may be all you need to truly unlock your success.
You see, as an Online Coach and Personal Trainer, I hear it all the time - “I've tried absolutely everything and I still can't lose any weight”.
"It doesn't matter what I try, I still find myself back to where I started"
"I try and eat well during the week, but it always turns to shit on the weekend and I'm forever trying again on Monday"
The answer lies within those very statements. Let me explain..
The above mindset is all about 'trying' every thing and any thing to lose fat.
It's very much an 'all or nothing' mindset. Chances are you try something for a week, life gets in the way, you give up and move on to the next latest craze.
Sound familiar? It shouldn't be this way.
I want to ask you a question.
What's the difference between you and your mate who is always in great shape, enjoys training and seems to eat what they please but not put on an inch of fat? How do they find so much enjoyment out of training and 'healthy eating' but you simply inhale the smell of cookies from the local bakery and put on a kilo?
There must be a secret...
HOWEVER, there certainly are important things to consider when in comes to sustainable fat loss.
The only difference between you and your mate is that exercising and eating well has become part of their lifestyle. They're not 'trying' any more because it's just part of what they do.
These important keys I'm about to lay out might just be what you're missing. Pick ONE key that relates to your current situation and lifestyle the most.
The 4 Most Important Keys to Successful Fat Loss
1) Find the balance between life, food and training
One of the single BIGGEST mistakes people make when losing fat is they forget about balance. They adopt the 'all or nothing' mindset where as soon as life get's in the way, its all over red rover. Training is seen as a chore, eating becomes a hassle and emotion takes priority.
The process of losing fat is indeed, a calorie deficit however to achieve this long term, you must find balance in what you're doing.
For example, what happens when you put all your time into your work but have no time for family occasions? You create in imbalanced relationship.
What happens when you put all your time into family but have no time for your health? You create an imbalanced relationship.
What happens when you eat 'clean' Monday to Friday but gorge yourself at dinner on a Saturday night after a week of restriction? Your weight balloons, you feel guilty and 'try' again on Monday.
The point is, losing fat requires BALANCE between life, food and training!
You need to understand you can still eat the “bad” foods and lose fat. No foods are off limits!
Eating well, exercising on a regular basis must become part of your daily routine but understand life will get in the way and you cannot be perfect all of the time. There will be birthdays, holidays, sickness, injury, weddings and general celebrations. Balance becomes a priority when you make a commitment to a lifestyle change.
Simply put, it's just 'something you do' every day and it becomes 'out of routine' if you miss training (for example). Once you achieve balance, you'll achieve long term fat loss success.
2) Lose the 'on again, off again' mindset
Losing fat should never be an on again, off again process. This is why I never give out meal plans nor sell "programs". This mindset creates the illusion that if you're not perfect, you've failed. It makes you feel if you miss a day of the training program or you stray from the meal plan, all progress is lost. This couldn't be further from the truth.
You must understand that if you want to feel comfortable looking at yourself in the mirror, it needs to be a lifestyle change and you cannot expect everything to change in a week.
For all of my clients who've truly transformed their life, it's taken us at least 6-12 months. Yes, 6-12 MONTHS to see sustainable results. Were they perfect over that time? No. Fat loss is never linear, it's up and down.
The BEST plan, is the one you can stick to day in, day out for the rest of your life. Ask yourself - can you sustain what you're doing now for the rest of your life? If yes, awesome, keep doing it! If no, why not and what can you change to provide more sustainability?
Note – I'm not talking about bodybuilders prepping for a show, im talking about general fat loss.
This leads to the next key....
3) Set realistic expectations
We are our own worst critic. Nobody is harder on you, than you! You must set realistic expectations for yourself. For example, it's seriously unrealistic to lose 5kg in one week, so don't expect to lose 5kg in one week. Set realistic fat loss expectations based on your current situation and lifestyle.
With the help of a coach, you can decide realistic expectations for yourself but only you are in control of your decisions, nobody else. Let's set a realistic expectation together, right now with an example goal.
Example goal: Lose 10kg in 10 weeks (Outcome Goal - Read more about the importance of these HERE)
What's required to lose 10kg in 10 weeks? A loss of 1kg per week.
What's required to lose 1kg per week? (Behavioural Goal - Read more about the importance of these HERE)
Most meals prepared yourself, a large calorie deficit, social sacrifices, consistent strength training, a good idea of your daily food intake (calories), minimal room for error.
Does that seem realistic to you? For some people, yes but for most people with kids and full time work, it's not.
This is why it's important to set your OWN realistic expectations for your own goals to ensure its sustainable for YOU.
4) Understand being healthy is a lifestyle
Now, healthy for one person can be completely different to healthy in another.
For example, healthy for me is weight training six times a week. That's the lifestyle I choose to live but understand just because you don't do that, it doesn't mean you're 'unhealthy'.
In saying that, stop 'trying' every thing to lose fat, and understand it takes a complete change in lifestyle to be successful long term. This will take a while to get your head around but I promise when you do, you'll feel liberated and free of pressure. You'll truly understand what it means for exercise to be part of your daily routine and know that it's normal to see the scales move up and down.
I believe once you stop beating yourself up, and you adopt the above keys to lose fat, you'll start developing the habits required to lose it for the last time.
Take Away Points...
Which one of the FOUR keys are you going to focus on? Discuss it with us in the EXCLUSIVE Facebook group The Body Transformation Academy Tribe.
Feeling lost and have no idea where to go in your own fat loss? Want sustainable fat loss and to fit into all of your clothes? Fill out the short form below and we'll have a 30 minute chat. I'll personally answer all your burning questions and help you set up your very own plan of action.
Aidan D'Arcy - Personal Trainer in Frenchs Forest