“/>Josh Kennedy, co-owner of FX Fitness
If you haven’t read this article yet, we encourage you to take a look as it will be helpful in putting this article in perspective.
Even so, even without further information, the topics I will cover are essential to ANY diet.
Goal setting is the key to dieting for fat loss Burnley fitness expert Josh Kennedy
Today we’re talking about nutrition itself. The nutrition side of things. What to eat, what approach to choose, calories are important, tracking (or not?) And so on.
By the end of this short article, you will know what to avoid when it comes to diet plans for fat loss, and most importantly, what options you have for permanent results.
There is an inevitable fact about diets that we must all accept. For some reason, people still oppose it, but the truth is, the sooner you accept that it matters the better.
We mentioned that a couple of weeks ago. The fact is, if you consume more calories than you burn regularly, you will gain weight over time.
The opposite is also true: if you use fewer calories than you burn regularly, you will lose weight over time.
That is not to say that other factors are unimportant: they all have a place in this picture, but the above stands under all circumstances. Manipulating energy levels is king when it comes to fat loss.
As mentioned above, this doesn’t mean that other factors are unimportant. Gut health, metabolic health, hormones, stress, sleep: all of these can play a huge role in fat loss.
The food you eat affects your hormones, your gut health, and even your metabolism itself.
This then affects appetite, energy, sleep, stress, rest, and more.
Then we have other factors – genetics, lifestyle, etc. And we haven’t even mentioned psychology, which is a HUGE factor in successful dieting.
The most popular “diets” are a huge simplification of how the body works, focusing on one area and neglecting other key factors.
Like most things, perfect nutrition is complex – maybe impossible – but luckily, with a few simple rules, you can have a plan that will change your life, get permanent results, and quickly.
Our main habits – where do I start?
It’s no secret that almost all of our FX nutrition plans start with the same basic habits.
Sure, things can lead to far more complex plans, but for the most part, those habits, coupled with a few simple rules, offer tremendous flexibility to your plan while holding you accountable.
The results speak for themselves as you will see once you start implementing this approach.
First of all, habits 1, 2 and 3 break the traditional “diet mantra”.
With these we are actually adding more FOOD to your day instead of removing it! These habits are designed to ensure that you increase your vegetable intake with meals, drink enough water throughout the day, and add a good amount of protein (20-40g, high quality) to each meal.
Not only will this help you meet your nutritional goals, but it will help your body meet its needs for vitamins, minerals, proteins, and fluids to keep you feeling good, but it will also help control appetite and hunger, both due to its satiating effects of protein, and the high nutrient density (very few calories) of vegetables.
We take something out of the next two habits, but it’s easy once you’ve made the above a standard part of your day!
Cut down on junk food and reduce alcohol consumption! The logic here is simple.
Not only are these high calories for relatively low nutritional value, but they’re the types of foods you can eat all day!
If you’re trying to keep control of your caloric intake, you’ll find it much easier to keep these types of foods to a minimum!
Before I tell you about our final habit, let me tell you how you can make cutting down on these types of foods easier!
There are many theories about how to build and break a habit, but the one we find has helped our clients massively is the approach given in the Atomic Habits book.
Here’s how we use this for dieting in a simplified way. To create a new habit, make it the easy and obvious choice.
As part of our habits, most people face a few simple challenges: taking away food, chocolate, cookies, beer, and wine.
And to be successful, you need to be careful about how much of these foods you are consuming.
The thing is, the reason we eat / drink these goes way beyond thirst and hunger.
So let’s make it easy for ourselves not to face these challenges with some simple swaps.
Meal Example: Instead of getting hungry after tea and picking cookies out of the closet, plan for alternative snacks that will help you break the habit.
Protein bars or fruit might be a good option here, but get the cookies out of the way.
Stop making this the easy / obvious choice if they are holding you back on your diet.
Alcohol example: instead of having 6 ice cold beers in the fridge, swap them out when you get home. Soda? Diet soda? Whatever works for you, it means the obvious and easy choice isn’t beer, but an ice cold alternative that you can enjoy in a similar way without affecting your diet, sleep, and exercise.
Sure, it’s a compromise, but if you are on a diet it will help you immeasurably. And you can apply this to anything!
Our final habit – keep track of it
There is one more habit that we recommend everyone use at some point during the diet that will keep track of your eating. Yes, it can be difficult, but it’s really effective for a number of reasons.
First, you’ll start to understand your food, and where those hidden calories are coming from over the course of the week, you would otherwise feel demotivated! This in itself is empowering!
In addition to this, in addition to reflecting and making adjustments, you can make daily gains by sticking to the diet and knowing that you are 100% on the right track without just having to trust the standards (which can be really misleading can). ! So if you really want to succeed, keep track of your food, even if it only lasts a week or two!
Some diets that you need to be careful with. Unless your diet causes you to consume less energy than you burn, you will not lose weight.
But like I said, this can be quite complex, and you can ABSOLUTELY accomplish it by cutting out, not tracking, foods.
But be careful with that.
Sure, you want to cut down on junk food and alcohol, but every time we remove food groups entirely or go for extremely low calories, prepare for problems that arise later.
Sure, you will lose weight, but some key processes can shut down (make you feel more lethargic, have compromised immunity, struggle to adapt to exercise, and so much more) and when you completely remove food groups (think vegan / ketogenic) Fat Burning Diets) You risk developing nutrient deficiencies, which in turn can affect your health.
Diet types are not really good or bad: more appropriate or not.
But most diets that tell you to stop exercising prepare you for a world of problems – which I’ll cover next week when we discuss why EXERCISE can actually be the most important factor in your diet, regardless what you might have been telling!
I hope this article has helped you take these first steps on your diet, and please don’t hesitate for some advice and additional tips on how we can help you.