Tuesday Tip: A few home truths 🏠
A few things you might need to read this January.
#1 Absolutely any food or drink can fit into your diet – if you control the amounts you eat.
#2 There are not ‘good’ or ‘bad’ foods – stop moralising food itself. It’s all about quantity – anything in excess is bad.
#3 Weight loss and health are not the same thing. Your health is a result of lots of factors over time. You can eat for health and you can eat for weight loss, or you can do both! Your health expands beyond what you eat though so take a holistic approach.
#4 Exercise is for physical and mental well being – not to burn calories / lose weight. Separate the two.
#5 Fat loss happens when you’re consistently in a calorie deficit over time – not days, not weeks but months. How you achieve that calorie deficit is up to you but if you want it to be something you can sustain long term then the best approach is to include all the stuff you enjoy eating, just in smaller quantities.
#6 Beware of following ‘meal plans’ to
lose weight without changing your habits and behaviours to help you maintain that loss long term.
#7 You don’t need to be starving to be losing fat but you do need to expect some
hunger if you’re genuinely eating at a calorie deficit. You can help by prioritising high volume foods and including plenty of fibre rich foods, proteins and fats to keep you full. However don’t cut out the carbs as you need them for energy.
#8 If you want to be successful long term then don’t focus on calorie and exercise targets, you need to change your mindset too. Be kind to yourself and try to stop the the all or nothing mentality
#9 Before you rush to follow the advice of some fitness/nutrition guru ask yourself what do they have to gain? Are they selling a book? Are they marketing supplements? Are they touting for online clients? So before you jump on another diet fad stop and consider who actually benefits from it. The basic information you need to lose weight is simply a calorie deficit. Eat less. If you’re not losing weight you’re not in a deficit. Simple. Whether that’s because your target is incorrect, or your calculations of what you’re eating are incorrect, or whether a medical condition is impacting your calorie requirements.. the basic principal remains. No weight loss means no calorie deficit.
Happy Tuesday 🤗xx