The Christmas period is a time when you are more likely to eat rich foods and so we’ve already started to worry about that inevitable Christmas weight gain — not to mention to the couple of pounds we want to lose right now. Here are 10 expert tips to help you on your journey to successful weight loss.
1 Timing is everything
There is never a perfect time, but there can always be a better time, and right now isn’t it. Higher stress and higher calories leading into Christmas creates fat-loss friction. Leave it until January. Start your diet when and where it will be easiest to stick to.
2 Environment is everything
Where you spend your time and who you spend it with (both online and offline) is key to fat-loss success. Make sure to have a supportive network. Find a group, a community of like-minded others to rally your journey.
3 Food isn’t your problem
It’s your response. Manage stress and you’ll manage your calories. Employing stress management techniques such as journaling or meditation will help exponentially. But deal with the root cause head on and don’t ignore it.
4 You cannot out-train a poor diet
Focus on BOTH calories in and not just calories out. You can run but you can’t hide. That goes for the weekends too. The weekend is a significant portion of the week and will play a significant role in the end result, or lack of.
5 Sleep is CRUCIAL
If you want to get a handle on cravings, managing blood sugars, mood, recovery and energy, put your focus into a solid seven to nine hours per night. Establish a set routine around your sleep habits and reap the rewards. Keep an eye on over-reliance on caffeine too.
6 Build muscle
If you want to master your body internally and externally, add in some resistance training. Lifting weights is essential to boosting metabolism, burning fat and sculpting your physique.
7 Accountability is king
Having eyes on what you do and how you do it is a great idea. Find a coach, training partner or get an accountability buddy to see your progress rocket. When you feel like letting things slide, they will guide!
8 Learn how to cook
Making your food interesting is crucial to making your diet easy. It doesn’t need to be complex, just tasty.
9 Include food you love
Adherence is the most crucial element to fat-loss, adding foods you love instead of avoiding them is much needed. Take note: chocolate and bread are absolutely OK. I eat both daily. Total daily calories matter far more than eating ‘clean’.
10 Periodise your fat loss (do it in phases)
If you have 20-30-50 lbs to lose, chances are you wont lose it all in one go and it will take several months. It will need structured periods of dieting and structured periods of NOT dieting. Work these in around your social events, where you can press pause on dieting and allow normal life to play its role in your journey, reducing stress and guilt about going off track.
Implement these tools and insights to your next dieting phase, and you absolutely will have a far better chance of hitting your end goal. Over the coming weeks, invest time to set yourself up for the best January you’ve ever had.
You can learn more from Larry at larrydoylecoaching.ie, instagram.com/larry_doyle_coaching/ and the podcast ‘The Gen Pop Podcast’ on all major channels.
Health & Living