This a brilliant phrase I pinched from Dan John a weightlifting and kettlebell hero of mine- it is so true ! When you have your nutrition down pat - you lose body fat , the switch flicks and you get into the groove , the light bulb goes on - the “ah ha” moment of - “ this is what it takes …. “ of actually figuring out what works for you -without all the excuses ( and I have heard them all )- and simply just sticking with it . There is no one plan fits all - you need to find out what works for you.
Most of us consume far more food than we need or at least if you want that killer body , flat tummy, defined arms or muscle definition in general the answer is in your nutrition .
Getting the body fat off is going to require some kind of discipline - you will have to make some kind of restriction weather it is in the form of reducing calories, carving out a feeding window, cutting carbs etc what ever works for you . In my experience cutting out carbs in the form of bread, pasta and processed foods always works as does avoiding eating late.
To say that fat loss is simple is true but that is not to say that it is simple to lose fat. For most of us food is our reward, its our thing to look forward to , it is social and appears at every gathering whether its a celebration, a work doo, a sports event , a wedding , Christmas, Easter and so forth - food is everywhere - on the counter where we pay for our fuel, where we buy the newspaper ( if you still do ) , it is on every street corner or at the end of a phone call to a delivery service - every day , 7 days a week , 365 days a year.
Highly palatable , calorie rich , yummy, delicious food - that comforts us , releases feel good hormones and is so easy to eat and yet ridiculously hard to get rid of.
Exercise is in fact not the key to fat loss . Not unless you are an athlete or undertake hours of exercise every day ( not sustainable for most of us ) . Don’t get me wrong exercise is essential - well if you are in anyway interested in life span and health span , interested in your brain performance , increasing bone density and strength and trying as much as possible to keep any adverse health issues at bay .
Regular exercise has also been shown in people who lose body fat as an effective tool for helping to prevent weight gain - but in order to get to this point you do need make some sacrifices to your current eating regime if you are not where you want to be .
Regular exercise should just be a given.
The bad news is as we age fat loss becomes more challenging . Hormones, reduction in our metabolic rate , habits and beliefs all become added obstacles but it still can be done - and when you do lose the excess body weight you feel so much better and all your health biomarkers go up !
So where do you start ?
Firstly appreciate that fat loss is a lot about habits , mindset, beliefs and emotions .
You might need to change the person you identify yourself as . Rather imagine and behave as the person you want to be to achieve this goal.
Secondly as mentioned you will have to sacrifice something - smaller portions, decrease calories, limit processed carbs, restrict alcohol , etc
Thirdly try tracking your calories for a week to educate yourself about what you are actually eating and drinking on a daily basis .
Eating a very complicated diet with lots of ingredients is not a great way to lose body fat - keeping things simple and eating more or less the same things everyday will help you both time wise and mentally . Yes !!!! simple healthy foods can be delicious - buying less food but investing in better quality means the food tastes better .
( Let me know your email and I can send you my recipe book )
Cutting out snaking is also a great way to save on calories - even snack calories count and its surprising how much they mount up at the end of the day. We also usually snack on things because we not really hungry -bottom line - you do not actually need these excess calories . We tend to snack on items like nuts and crisps not broccoli or protein - nuts have a huge amount of calories and they are so easy to over eat on.
Finally do not wait to start a fat loss journey ( yes do not wait until January please ) - there is never a perfect time nor is any way perfect or easier for anyone else !!! Fat loss is challenging for all of us - otherwise I would not be writing this and you would not be reading it - the best fat loss advice I can give ( and this comes from someone who over eats , loves food and was brought up to “ clean the plate “ ) is ; Stick with it , be patient and appreciate this is your journey and not a quick fix. Fat loss - slow and sustainable - it takes time to change habits and alter your appetite.
Do you have a question ? Do you need to start exercising or need accountability with your nutrition ? Please do drop me a line ? www.katiehandyside.com
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