Nutrition is one the most challenging aspects of any fitness plan. There is so much information out there (some good, some bad, some completely crazy!) that it can be a bit daunting.
Take the example of someone who wants to lose weight. This can be achieved in many ways, with some of the more popular ‘diets’ being Weight Watchers, gluten free and carb free. People go to the groups each week, or follow specific plans, and the successful ones are the people who stick to the guidelines they are given. And that’s great. But these groups are not an optimal way of losing weight.
So why do people have success with things that we know to be non-optimal, fad diets?
While you might quickly claim the caloric deficit, I’ll challenge you to think differently – it’s behavior change.
When people make an extreme switch to one of these diets (since many do before they even meet us trainers), they’re making a drastic mental change in saying: “It’s time to get serious.”
They could be doing it for their looks. They could be doing it for their health. For whatever reason, they’re in action. Something struck a nerve that’s making them take this very seriously.
What I try to do is teach people sustainable skills. Balance is key with any weight loss plan (or gain for that matter!), so cutting out fats or carbs is not sustainable. Your body NEEDS these macronutrients to function properly. So there is nothing wrong with them! It is the AMOUNT that is usually the issue.
As a general rule, people don’t eat enough protein. Eat more protein (a portion with each meal) and you will feel full for longer. As you can imagine, this helps a lot when you’re eating in a calorie deficit to try and lose weight!
• Set a sensible calorie deficit (100-300 calories under what you need) and stick to it • Eat three meals per day (breakfast, lunch and dinner), with a couple of healthy snacks if needed • Have a protein source with each meal • Add vegetables to at least one meal per day • Have a varied diet
Trying to do wholesale changes can be too mentally challenging for a lot of people, so pick one and work on it. Once it’s become routine, move onto the next one.
Over time, it will become your lifestyle.
Don’t rush it. Healthy and sustainable weight loss takes time.
Create good habits, good behaviours and a good lifestyle, and you’ll be on the right track.
Need help with your fitness or nutrition goals? Drop me a message: info@jeffbeckpersonaltraining.com
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