‘New year, new me’
How many times have you said this?
Every year without fail, January brings with it a new wave of well-intentioned fat loss enthusiasts with high hopes of getting in the best shape of their lives. It’s hardly surprising, given that most of us see out the new year after a solid few weeks of overindulging. Sound familiar?
Sadly, as you may well have experienced, the ‘New you’ doesn’t always turn up, and more often than not February sees us slipping back off the wagon.
This month Better Body Group Owner Chris Wharton highlights the 5 biggest fat loss mistakes and how to swerve them.
Mistake #1: Unrealistic Goals
Arguably the most common mistake we see in January is people setting unrealistic goals. Whilst goal setting is super important when it comes to fat loss, setting the bar too high will only set you up for failure. If you’ve spent the last 12 months eating poorly, rarely exercising and sitting down at work, you are not going to get ripped in 6 weeks.
The solution;
Set a modest fat loss goal of around 2lb a week. Whilst this may not sound like much, this equates to a calorie deficit of 7000 kcal per week, meaning you will have to burn off 7000 kcal more than you consume every week to maintain a 2lb fat loss. That’s a 1000kcal deficit every day! Whilst some people will undoubtedly lose more in the first few weeks of Jan, it’s important to understand that this won’t continue long term.
I’ve seen people drop 2-3 stone in 6 weeks in the past and whilst it may look impressive on the scales, it’s most certainly not all ‘Fat’ loss. An extreme weight loss like this is not only unsustainable, it’s also undesirable and they have likely lost lots of lean tissue (muscle mass), leaving them both feeling and looking weak, and setting them up for a massive rebound when they start eating normally again.
Mistake #2: Not Having a Plan
Come January 1st most people are chomping at the bit to start losing fat so start cutting their calories and exercising more with no clearly structured plan.
Here’s how it goes;
January 1st –
‘New year, new me’
January 8th –
Wow I’ve lost 6lb –
January 15th –
Amazing I’m down 10lb
January 21st –
I’ve lost nothing this week, I’m exhausted, I’m hungry. Fall off the wagon.
The Solution;
There are 5 fat loss fundamentals that every fat loss plan should include. If you nail these each day you are guaranteed to make constant progress. For the vast majority of people reading this, a plan like this would be optimal:
– Strength train three times a week.
– Walk at least 10,000 steps every day.
– Perform one to two HIIT sessions (or alternative) a week.
– Eat three to four times a day, emphasising protein, vegetables and healthy fat.
– Drink three to four litres of water a day.
Do not overcomplicate it. A consistent calorie deficit is key. Everything else is just noise.
Mistake #3: Falling at the First Hurdle
During your first month, perhaps even first week, of your new plan you will almost certainly mess up. Whether that’s a lunch with clients that got out of hand, or simply finishing off the kid’s dinner as well as your own, it WILL happen.
Those that get the best results on our plans are the ones that acknowledge these mistakes, then get straight back on the wagon. One cheat meal will not mess up your entire plan, but a few consecutive days of eating poorly and skipping training certainly can.
The solution;
Do not fall into the trap of eating perfectly for a few weeks, having one bad meal then thinking ‘I’ve ruined everything, screw it, I’m done’. In the same way that nobody ever lost weight eating one good meal, you’re not going to get fat eating one bad one! You’re going to make mistakes. When you do, learn from them, brush yourself off and get back to consistently sticking to the plan. Nobody is perfect.
Mistake #4: Diet nonsense
January is synonymous with rapid fat loss. Everyone is looking for a shortcut, and our multi-billion pound industry is happy to provide it to them. In January 2019, we were bombarded by liquid diets, shakes and a whole variety of other fat loss potions claiming to help us ‘Get ripped quick’.
DO NOT fall for this garbage. The ONLY reason people lose fat by drinking shakes, or any other pop culture diet is that they are creating a calorie deficit. In other words, you are consuming less calories, you know, eating less food!
All popular fat loss fads follow two concepts; 1. Consume very little calories. 2. Drink/eat brand specific shakes/soups/meals or even pills. Not only is this a recipe for a massive rebound when you can no longer keep depriving yourself, it’s also a complete waste of money.
The solution;
I have no idea of what mad potion the diet industry will be trying to convince us is the next fat loss elixir in 2020, but I can certainly tell you it won’t be worth buying. Luckily we know that eating lean, grass fed meats and wild fish, with a wide variety of fruits and vegetables will, as it always has, be optimal for fat loss, and your health.
Regardless of your food choices, it’s wise to track your calorie intake as diligently as possible. At least for the first few weeks of your plan. This will help you ensure that you’re hitting that Kcal deficit every day, as well as educating you to make more informed food choices in the future.
Mistake #5: Not Thinking Past January
Whilst I’m all for rapid fat loss, your new year plan shouldn’t be a one month fix. We want your training to leave you feeling optimal, energised and vibrant, not exhausted and hungry.
For long term success, your goal should be to integrate the principles outlined above all year round. Now I’m not suggesting you need to count every calorie between now and 2021 but aim to set a series of shorter, monthly fat loss goals. That way you can experiment with leniency. If you start slipping up too often and experience a month with very little progress, get back to tracking your kcal intake and creating that daily calorie deficit.
It’s also wise to carve out time for your training. Not only is training excellent for keeping you on track, the myriad of other health benefits that go along with being fit and strong are worth it 10-fold.
Mistake number 6: Doing something you don’t enjoy
Whilst the plan outlined in point number 2 is (in my opinion) the most optimal fat loss plan, you are unlikely to stick to it if you don’t derive any enjoyment from the training itself. The best type of exercise for you is the one that you keep doing long term. Adherence and consistency trump exercise selection, as you’re unlikely to keep it up past January if you hate going to the gym.
As long as you are creating a consistent calorie deficit and carving out time to move enough, you will be over the moon with the results long term.
Whatever you decide to do come January, our door is always open. For more information about effective fat loss strategies or to book a free 30-minute consultation, give us a shout on 01732451979 or email us at enquiries@betterbodygroup.co.uk
