7 must-have mindset shifts if you want to lose 30 Ibs of fat or more:
1. You don’t need a cheat day.
2. Say “no thanks”.
3. You don’t have to clear your plate.
4. There’s no need for deprivation.
5. There are no “fat loss foods”.
6. Workouts aren’t for burning fat.
7. The scale doesn’t have to go down every week.
You don’t need a cheat day.
Fat loss is about consuming fewer calories than you expend, but you’ve got to be consistent over a long period. Your AVERAGE is what really matters.
If you maintain at 2,500 calories and eat 2,000 calories Monday – Thursday, then average 3,250 calories Friday to Sunday, you will slowly GAIN weight.
Think it’s not easy to eat 3,250 calories? Think again. Consume takeaways, restaurant food, beers, junk food, etc. and it will add up FAST. If you’re not tracking it, you really have no idea.
If you’re struggling to lose fat and you have cheat weekends, this is the 1st thing you need to stop. You need to change your mindset. You don’t “deserve” a cheat meal. This is how you got into this position. You don’t need to reward yourself for 4 days of sticking to the plan.
Say “no thanks”.
This phrase is powerful. “Want some of these cookies? They’re my grandma’s recipe!” “You coming to the pub for a few drinks after work?” “You want some pizza?” “You having an ice cream?” 𝐍𝐨 𝐭𝐡𝐚𝐧𝐤𝐬.
Temptation is everywhere. You need to let go of the need to try everything and say yes to everyone. Of course, if you’re tracking calories you can fit in treats… But many of these things are hard to follow and you just throw out your plan. Say no thanks.
You don’t have to clear your plate.
You’ve got your parents to blame for this one. Since childhood you had it drummed into you that you had to finish everything that was on your plate and even got rewarded for doing so. This has instilled bad habits.
Eat slowly and mindfully. Don’t eat while distracted by something else. Pay attention to how you feel. When you are satisfied, stop. We have a tendency to overserve ourselves. You can probably reduce your serving sizes by 25% and not notice the difference.
There’s no need for deprivation.
You shouldn’t say yes to everything and have regular cheat meals, but you haven’t got to completely deprive yourself either. Track your macros & calories and try to find room for 10-20% of your calories to come from things you enjoy.
Eating small treats while dieting helps you stay on track & reduce cravings. You’re more likely to cave in and eat 2 large pizzas or 1,000 calories from ice cream if it’s been 3 months since you had a taste of those things. Incorporate small treats regularly to avoid binges.
There are no “fat loss foods”.
Stop thinking that certain foods are “good for fat loss”. You haven’t got to eat only plain chicken breast and broccoli. You can season your food. You can have sauces. You don’t need to eat foods like celery if you don’t like them.
There are no magical “fat-burning foods”. It all comes down to a calorie deficit. If you can achieve that with fatty cuts of meat with buttered potatoes then it will still work.
Workouts aren’t for burning fat.
Just as there are no “fat loss foods” there are no “fat loss exercises” or “fat loss workouts” either. If you want to burn more calories to increase your calorie deficit, just walk more. It’s low impact and low stress.
The goal of your workouts whilst losing fat should be to stimulate the retention of muscle mass. You actually should be working out LESS when losing fat. You don’t need much work to provide enough stimulus for muscle retention. 1 or 2 sets per muscle group are enough.
The scale doesn’t have to go down every week.
You’re not in a race to lose fat, so stop trying to see the scale go down every time you step on it. It’s ok to have days and even weeks where the scale doesn’t move or even goes up. The scale measures more than just fat.
Reasons why the scale didn’t move:
– You need to go to the toilet
– You are stressed and retaining water
– You ate more carbs
– You ate more fiber
– You ate more salt
– You worked out
– You’re gaining muscle
– Glycogen levels
– Hydration levels
– Hormonal changes
All of these could be reasons why one week you were slightly lighter than your “true weight” or slightly heavier. You can’t look at the scale day to day or even week to week. You need to build a picture of a few weeks and compare trends and averages.
I like to take my weight every day at the same time, under the same conditions, and then take weekly averages for comparison. I never compare individual readings as they’re meaningless in isolation.
Trying to lose fat every week isn’t necessarily the best path, either. I PLAN to have weeks every 3-4 weeks where I lose no fat. These are “diet breaks” where I bump calories up to maintenance or a slight surplus. Makes it take longer, but makes it SO MUCH EASIER.
“Some people want it to happen, some wish it would happen, others make it happen.”
Michael Jordan
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