Morning morning morning!
It’s been a while since I’ve done a blog post or overly much content. Sorry about that! 🙂
You know how it goes, sometimes we don’t have the motivation to do anything with all the crap that goes on adjacent to what we need to do. I’m no victim but it just hasn’t come easy the last month since the start of January but you just got to keep grinding through! Keep making it as easy for yourself as possible to do the things you want to do in your life.
That’s worth it, right!?
If anything this is a great post to enter with this topic as there’s always a benefit to making it as easy as possible to hit your goals…
And that’s why now is probably the best time to start for your summer goals!
Let’s go into it.
A tale of two diets
There’s pretty much two general ways to diet (diet types aside) but one is definitely better than the other. Tell me what you’d prefer…
Would you prefer to eat carelessly for 4-6 months before your holiday either ‘bulking’ or with no direction, then a month before your holiday massively reduce your calories in an attempt for weight loss. This means reducing your ‘go-to-fun-foods’ to cut calories and huge restriction on what you want to eat physically and mentally You’ll lose weight, but are we building habits this way? Hell, we’re massively restricting everything we enjoy here.
Or would you prefer to be patient and 4-6 months out from your holiday take a calculated approach and ever so slightly reduce/increase (depending on your goals) your calorie consumption every week or couple of weeks in line with your goals. This way you can still entertain meals out and account for it by having a lighter day on calories before that, or STILL have the occasional night out but incorporate moderation with them. You can even still eat you want, just use moderation and stay within a calorie goal for that day.
Option two sounds more fun right?!
The only thing we’ve changed is the timeline to when we do things. Actually, on a larger scale, option two also builds much stronger habits as it teaches us over a long period of time to moderate food choices but never use restriction. When we take a slow approach we build vital habits that we can use again and again, rather than succumb to mental crashes from huge restriction and subsequent binge eating.
We’ll never keep the weight off like this – this is typical yo-yo dieting. You’ve done it before, just like I have at least one point in your life; sheer drastic reduction in calories in order to lose weight but because we’ve not kept it sustainable (not even manageable in terms of calorie needs for our personal and professional life) the weight just creeps back with successive binges and flippant choices because we’ve failed.
Sadly, we try to run before we can walk.
It’s not sexy at all, but to produce quality, sustainable and permanent change, slow changes need to happen.
What is a diet?
Simply put, a ‘diet’ is any nutrition strategy that directs a specific goal, be it weight loss or weight gain.
Every single diet in the world that is used to lose weight is based on one, single, premise: to produce a calorie deficit so you lose weight.
That’s the only way weight loss is ever going to happen, it’s simple laws of physics. If you’re eating more calories (fuel) than you need, you’ll have to store it for later use or attempt to pass it through, we can’t just ‘destroy’ it.
If you’re eating less calories (fuel) than we really need, you’ll lose weight somewhere every, single, day. You can’t spontaneously create weight out of nothing but i’d be a novice if I weren’t to shout up that there’s numerous ways that our weight can fluctuate when in a calorie deficit. More on this is in a few.
But no matter what diet you entertain:
- Keto (Low carb/high fat)
- If It Fit’s Your Macro’s (IIFYM)
- Flexible dieting
- Intermittent Fasting
- Low Carb
- Low Fat
- High Protein, low everything else
- Detox shakes
- Weight watchers
- No meat
- No pancakes
- No starbucks…
Every single one of these diets and every other in the world only works to lose weight because they can all produce a calorie deficit. This stuff doesn’t sell, but i’m selling the truth, people like buying into sexy plans that promise them the world, but it’s all based on creating a calorie deficit if you want to lose weight. Whichever one works for you however is the KEY difference to whether you succeed or not. If you like meat don’t go vegan because it’s the new ‘miracle diet’. If you like pancakes, don’t cut that shit out if it’s the difference between you succeeding at a diet or not.
There’s always a way to create a calorie deficit.
Also, back to how weight does fluctuate when we’re in a calorie deficit… A lot of it depends on water retention and hormone balance. Water retention can increase by simply having a really heavy gym session the day before to aid your body. Or water retention can occur after eating your fave takeaway because it’s perhaps mega salty…? Hormone also affects our fat mobilisation as hormones work solely on the ability that they have the required fuel to aid fat burning.
One day you may just be absolutely knackered and your body just feels it, it may not be running on optimum so hormones responsible for a healthy metabolism may be suppressed briefly and not mobilise as much fat for energy than the next day. This way body weight may plateau or even increase at times.
As long as the trend is down, that’s a good thing – remember that!
So what should you do?
You should do whatever you want to achieve in the easiest way, and often if it’s to lose weight then a simple 100 calorie reduction in your diet for two weeks is an awesome starting point.
Eat consistently but listen to your body. This does require tracking your food but let’s be honest, if you’re not tracking your food intake it’s VERY hard to really understand where your diet is at and what you need to do to change it.
Consume 100 calories less for two weeks and if you’re still not losing weight after one to two weeks of CONSISTENTLY eating the same calories a day, reduce by another 100 for one to two weeks.
If you’re hungry often, you’re more than likely in a calorie deficit for your energy output, so bare this in mind and don’t restrict too much. If you’re starving, you’re eating too little, pump up those calories by 100 a week until you’re satisfied mostly and weight loss is slow and steady (less than 0.5kg lost a week MAX for sustainable progress).
It’s that simple. Make small adjustments to your diet and eat real, quality food in there and you’ll see much more success than a crash diet 4 weeks out from Ibiza.
Check out some aiding calculations too:
You’ve heard there’s 3500 calories in a pound of fat right? This is somewhat true but fluctuates from person to person on their ability to mobilise fat. Let’s stick with it though, if you want to lose one pound of fat in a week you have to produce a calorie deficit of 3500 calories. That’s a 500 calorie deficit a day, this is on the high end and our hormones can only aid this for so long before faltering.
Now, if you wanted to lose a pound every two weeks and just depended on your diet you’d only have to consume a calorie deficit of 250 a day, MUCH BETTER. Remember though you can create a calorie deficit by exercising more so you don’t have to remove it all from your diet!
Now look at someone 4 weeks out from Ibiza. They may slash 1000 calories a day from their diet, essentially starving themselves. They’ll lose 2 pounds in a week as that’s 7000 calories a week less consumed, no wonder you give it a try as it’s very tempting, but one fall off this wagon and it could be all over.
This is also 28000 calories over 4 weeks, a heafty chunk and potentially a minimum of 8lbs lost, nearly a stone.
Now imagine you had 5 months to diet, 20 weeks minimum. A calorie deficit of 250 a a day for 20 weeks would be 1750 a week and 35000 calories over 20 weeks, a minimum of 10lbs and just shy of a stone. And this is possible a conservative diet.
Can you see now how this is so much more achievable if you only ever had to remove 100 calories from your diet but increase your workout intensity.
I would only ever recommend a diet this way.
Simple, straight forward tactics to go away and do what you need to do for summer.
Actually to lose a stone without ever restricting one piece of food and just using slight moderation is surely the best way right?
So we’re 20 weeks away from July, nearly the height of summer. If you could make it easy for yourself and start now, is that ever so tempting?
Just don’t crash diet, PLEASE!
Until next time,
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