1. Searching for the quick fix to weight loss
2. Stopping exercise altogether because of an injury

 

• Fad diets
• Epically low calorie meal plans
• Starving yourself
• Buying into a gym challenge that promises 9kg in 6 weeks
• Demonising all food and living off salad and dust
• Fasting like mad and doing stupid amounts of cardio
• Thinking fat burners are the answer to getting your tummy to shift when you’ve hit a slow point in your weight loss
• Slimming teas
• Diet hopping

 

 

• Blaming the exercise program for your lack of weight loss… “not enough cardio, I feel I really lose weight when I do more cardio!” *this is so so, so, so so false
• Blaming your trainer for not checking in on you soon enough
• Cancelling your gym membership and throwing in the towel for the next 6-12 months
• Blaming your boyfriend for eating more/worse food than you and ‘you just can’t help yourself when around him’
• Blaming weekly social events for sinking 6+ tins of premix every week, followed by a kebab, followed by hangover large macca’s meal and a thick shake for breakfast.

 

 

• Asked for more help from your trainer because you know they love to help, they even gave you their personal phone number and said “reach me any time, I’m here for you”
• Listened to the real advice and education provided about slow weight loss, balance, enjoying the process, trusting the process, being patient.
• Taken responsibility for your own shortcomings and taken action to be better
• Stopped avoiding the important stuff because it ‘’all seems too hard”

 

 

 

• Keto – involves fasting and eating high fat…
  • fasting = skipping a meal = consuming less calories
  • Eating high fat (fat is high in calories) = makes you feel more satiated (full) therefore reduces the desire to eat large portions of food / more frequent meals = consuming less calories
• Meal replacements – low calorie meals
• Paleo – High vegetables and lean meat, low complex carbohydrates = consuming lower calories

 

 

 

 

 

 

 

 

 

 

 

 

• Sticking to a diet plan that eliminates ALL treats
• Feeling epic guilt when consuming ‘demonised’ foods, leading to throwing in the towel and going on a big ‘ol guilt binge

 

 

 

1. Download ‘My Net Diary’ app, I don’t like My Fitness Pal.
2. Head to https://tdeecalculator.net and enter your data to get your calories.
3. Do what I said earlier… small deficit first… same for gaining, small surplus. Baby steps.
4. Track every day for at least 2 weeks in the beginning.. it is easier if you eat fairly similar meals most days. Once you have a fair idea of what each normal day is like, stop tracking and continue on. Once every few weeks check back in just to make sure you’re still in track.
5. Don’t demonise ‘bad’ food. If you want to have something you love, HAVE IT! Just keep it within your range and make sure the rest of your day is nutrient dense (veggies and fruit). Also, stop calling it BAD food. Stop telling yourself what you are doing is wrong… I’ll just remind you of something one last last time… “Energy balance is the ONLY nutritional strand which directly defines body composition”.
6. If you have a big social event coming up, no worries… the 2 days leading up just drop your calories another 2-300 back, then you have allowed yourself another 600, plus if you still go over you most likely won’t go into a surplus, at worst you will MAINTAIN for the week (yeah, you can times your daily TDEE by 7 and plan your week instead). Now you don’t have any EXCUSE to just write the entire week off because you ‘stuffed up’. You didn’t, you planned for it and managed your energy balance… if you’re still worried, hit that dance floor, HARD!