Personal Trainer Belrose
  • Home
  • About
  • Services ▼
    • 1:1 Personal Training
    • Fit Mum Academy
    • The BTA
  • Success Stories
  • Contact
  • Blog

The 4 Most Important Keys to Successful Fat Loss!

10/5/2016

17 Comments

 
Picture
Credit: StockUnlimited
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"
Picture
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...

Nope. Sorry.  

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.
 
Picture
This progress is over 4 years! I suffered binge eating in-between these photos. Changing habits takes time!
Picture
Sebastian's transformation from picture 1 to 4 took around 12 months. He's kept the fat off and made exercise part of his routine!
Picture
Take Away Points...
​
  • Pick ONE key that relates to your current situation and lifestyle the most.
  • Changing the way you view fat loss will help you achieve long term success.
  • Find the balance between life, food and training.
  • Be careful of the 'all or nothing' mindset.
  • Stop 'trying' the next 'thing' to lose fat, and understand it's a lifestyle change.
  • The best plan is the one you can stick to for the rest of your life.
  • Changing habits takes time. Make sure you set yourself realistic expectations.


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

    How Can I Help You?

Submit
17 Comments
Soumya B Hegde link
28/4/2021 12:09:18 pm

Thanks for sharing this article. Looking forward to reading more from you.

Reply
John Carston link
7/12/2021 04:22:18 pm

I like how you mentioned that a healthy person can be completely different. My sister mentioned to me last night that she is planning to fat loss solution because of her weight and asked if I have any idea what is the best option to consider. Thanks to this informative article and I'll be sure to tell her that it will be much better if she consults a trusted fat loss solution treatment as they can answer all her inquiries.

Reply
fatima link
31/12/2021 08:27:15 pm

nice infromation

Reply
Victoria Addington link
13/4/2022 08:31:25 pm

It captured me the most when you shared that it's normal to not be perfect on your daily weight loss routine. My friend wants to start losing weight. I think she should for a clinic that offers tailored weight loss programs.

Reply
Mia Evans link
9/6/2022 11:30:26 pm

It really helped when you said that we should think of losing weight as a lifestyle change and not just expect it to happen in a week. I should probably join a weight loss program to actually have the information and motivation I need to be successful in this. My goal is to end the year with a healthier body and not just become slim, so I hope the experts can lead me to the right direction.

Reply
OneStepToWellness link
8/8/2022 08:37:25 pm

Thank you for sharing a great piece, very informative and could really help better ideas for those who are planning to start their weight loss journey!

Reply
Eli Richardson link
12/10/2022 08:25:28 am

My wife and I gained weight over the past few months, and we decided it's time we do something about it. We're glad you explained how we must change our mindset and lifestyle if we'd like to reach our weight goals, so we'll keep this in mind for sure. We're grateful for your tips on understanding how to balance a healthy lifestyle.

Reply
John Carston link
14/10/2022 02:38:31 am

I like how you mentioned that it is important to be consistent doing the workouts and processes to achieve your goal. My sister mentioned last night that she was planning to start her weight loss journey and asked if I had any idea what would be the best option for a healthy process. I love this instructive article. I'll be sure to tell her that consulting a trusted medical weight loss and nutrition program can help her with her journey.

Reply
melissa link
17/10/2022 03:52:40 am

Thanks a lot for sharing this amazing blog with us. Such amazing article keep sharing.

team <a href=http://keepyoursoulhealthy.com>keeyoursoulhealthy</a>

Reply
krswellnessclub link
19/10/2022 01:46:09 am

Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.



That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.



Everyone has unique needs and different eating styles and tips may work better for you than someone else.

Reply
krswellness Club link
31/10/2022 11:58:04 pm

Doesn’t make sense, will it? you will argue that why eat ‘hot’ spicy food in summers? except for those that love spicy food, summer is that the best time to indulge themselves! As per analysis, chillies and peppers contain chemical irritant, a compound from that these foods get their ‘heat’. This helps in boosting metabolism and helps in losing weight.

Reply
krswellness Club link
1/11/2022 07:46:55 pm

Summer weight loss is important! The temperatures square measure already soaring, and summer has solely begun! With speedily rising temperatures, it's terribly troublesome to remain impelled or follow a fitness regime. It feels as if the Sun is resolute suck the life out U.S.|folks|people} that makes us lackadaisical and uninteresting. however the summer heat isn't any excuse to not follow a healthy life style. Poor diet selections will build United States gain weight.

Reply
John Stanley link
3/11/2022 04:42:22 pm

Thank you for your information about health. This is very important for me and I'm very interested in your information.

<a href=" https://thenewsshed.com/">Keyword<a/>

Reply
michael link
20/11/2022 03:55:14 am

Just Read your blog its Outstanding

Reply
Dutchermart link
10/12/2022 05:08:35 am

Thanks for sharing such a great information. Its really helpful. I always search to read the quality content. Thanks.

Reply
Iris Smith link
20/12/2022 01:26:53 pm

Thank you for noting that a calorie deficit is necessary for fat loss; however, in order to maintain this over the long term, you must find balance in your activities. My sister wants to lose weight in order to get healthier. I'll find a weight loss program that will help me lose weight in a healthy, balanced manner over the long run.

Reply
Mahantesh Katagi link
29/1/2023 04:20:51 am

It is good to see different perspective to weight loss which is quite opposite to what normally people think about losing weight. You have shared all the myths which people think they are major factors behind the weight control but it is seen that it is a false belief. Thank you for sharing such a informative article. Even I too share few exercises to control overweight.

Reply



Leave a Reply.

    Archives

    July 2021
    April 2021
    October 2020
    March 2020
    December 2019
    June 2019
    March 2019
    February 2019
    January 2019
    August 2018
    June 2018
    March 2018
    February 2018
    January 2018
    November 2017
    September 2017
    August 2017
    June 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016

    Categories

    All
    Client Stories
    Fat Loss
    General Health
    Goal Setting
    Nutrition
    Recipes
    Training
    Video

    RSS Feed

Services

Accountability
Fast Track
New You

​

Company

Personal Trainer Belrose
About
Blog
Client Login

Support

Contact 
​Client Login
Terms of Use
Privacy
​

Address

2/19 Narabang Way
Belrose
​2085
​Australia​
Institute of Personal Trainers
Picture
Picture

© COPYRIGHT 2015. ALL RIGHTS RESERVED.
Website Design by mypersonaltrainerwebsite.com
Photo used under Creative Commons from Oregon State University
  • Home
  • About
  • Services ▼
    • 1:1 Personal Training
    • Fit Mum Academy
    • The BTA
  • Success Stories
  • Contact
  • Blog