We have only hours left of 2017 and I suspect you’re already thinking about your New Year Resolution and how you will go onto a January cleanse soon after you finally recovered from weeks of eating, drinking and eating more.
According to Statisticbrain, 21.4% on New Years resolutions are about losing weight and eating healthier. There is some other interesting data on that page, including that nearly 30% of the resolutions won’t make past the first week of January and less than 50% last longer than six months.
Now, let me ask you a question: Did you get fat overnight?
I appreciate I may come across harsh, but I want to make sure you get the message. How long did it take to gain the extra weight of which you are desiring to get rid? 1 month, 6 months, one or more years? Do you think a week of “detox” and hitting the gym for a few weeks or months until you get bored will reverse that process?
Consuming super low calories for a short period of time may seem like getting you quick results. I’d like you to think ahead longer than those few weeks. What will happen once you finished the crash diet?
If you return to your old nutrition habits, you will not only put the weight back on, but you risk your health and will feel worse about yourself. Instead here are 5 efficient tactics to lose weight consistently and see the desired results in 2018.
Tactic #1 – Don’t Make a NY Resolution
That’s right. Resist the urge of making promises you may not be able to keep. Instead, set realistic goals short, mid- and long-term and create actionable steps that will take you closer to the desired results.
Tactic #2 – Visualise Yourself Already Living the Dream
Close your eyes and imagine yourself like you have already achieved that goal. How does it feel? What does it look like? How do you live your life every day in that body? See yourself leaner, stronger and being confident.
Fitness is not just about the number on the scale, it’s also about how you feel in your skin. Understand what difference it will make to your life and whenever you feel low on motivation, do this practice. It will help you stay on track even when you feel like quitting.
Tactic #3 – Move Your Body Every Day
It doesn’t always have to be a workout. It can be a long walk in the park, a hike in the Pentlands, a table tennis practice with your friends or even a Zumba class. Of course, make sure you work out to break a sweat and strengthen your muscles 3-4 times a week.
Tactic #4 – Eat to Live, Don’t Live to Eat
Like it or not, eating more than your body needs is what you got here. Weight gain and weight loss is simple Math’s. When you eat more than your body needs, the rest will need to be stored somewhere.
If you want to lose weight, you need to be in calorie deficit. Applying a flexible approach to nutrition to control your portions but not to restrict yourself too much has worked for my clients the best on the long-term.
Medical conditions are exceptions and can affect your fat loss success, so if you have done everything and still not losing weight, make sure you go for a check-up to exclude any underlying issues that stop your progress.
Tactic #5 – Love the Process
One of the most common excuses I hear is “I hate exercise” or “I hate meal planning”. The problem with this is that when you don’t enjoy something, you won’t stick to it long-term, even when you know you should for your health and wellbeing.
There are many ways to skin a cat. Whilst the principles of weight loss can’t be ignored, how you execute them is not set in stone. Keep searching for solutions that will fit in with your lifestyle, help you achieve your goals and you enjoy them. Therefore, I encourage you to try as many activities, sports and type of training as possible to understand what works for you.
Alternatively, you can hire a coach who does all the planning, so you only need to worry about sticking to the programme.
Still have questions on how to get started? Feel free to message me for advice!
My name is Calumn Duthie, founder of CD Fitness Coaching. You’ll find me in and around the gym and helping like minded people just like you get the results they deserve. I enjoy everything from keeping fit, yoga, snowboarding, coffee and making people happy. If you would like to improve your nutrition, training and mindset then you definitely want to be part of my bigger community. Join my Facebook group,Healthy Living With CD Fitness Coaching is a must.