So it’s that time.
You’ve realised you’re carrying a little bit of extra weight, and it’s time to do something.
You’ve been telling yourself you need to do something for a while now, but it’s finally time to bite the bullet.
As much as you hate to have to do this diet thing, you’re also excited. You’re thinking about how good you’re going to look in a few months, how healthy you’re going to feel and your confidence is going to skyrocket.
Before you get too carried away with this weight loss thing, I want you to read this article so you can avoid some of the most common mistakes people make when dieting.
This way you can avoid these mistakes and be successful with your efforts.
CHOOSING THE WRONG DIET
Every diet works. Keto isn’t any better than carnivore which isn’t any better than Intermittent Fasting. Just because Keto is on the “hot trend” at the moment doesn’t mean that it’s better than any other diet.
There are millions of diet methods out there for losing weight such as Keto, Intermittent Fasting, Carnivore, Veganism, Atkins, Flexible dieting or any other diet out there.
All of these different diet methods are ways of reaching the Principle of being in a calorie deficit.
That’s why all diets work.
That’s why there’s no “one” diet that is the best for fat loss.
It’s because all of these different methods suit different people but they all still lead to the principle of a calorie deficit.
You just have to find a method that suits you and stick to it. So pick one based on what you feel you can stick to the best.
RESTRICTING TOO MUCH
I know you want to make this weight loss thing as fast as possible. Like a bandaid, you want to rip it off and get it over with.
Unfortunately, that might not be the best option for you. The faster you try and lose weight by eating only salad and chicken and exercising yourself into the ground, the more you’re setting yourself up for a rebound.
The maximum amount of weight you want to lose a week is 1% of your bodyweight.
That means if you’re 80kg you want to lose .8 of a kg a week.
On average you should aim for .25 – .5kg of weight a week.
That’s on the slower side of things but it’s for a good reason…
Most people (including myself) can only restrict for so long until they just can’t take it anymore and will do a complete 180 and binge for a week straight.
If this is you, then you can’t rush this process.
As much as that sucks to hear I’m only telling you because I want you to be able to lose fat and keep it off forever. If you’re someone who has tried to be really restrictive in the past and it hasn’t worked then don’t try the hard and fast route.
Slow it down and take a little longer.
Some people can go on a very strict diet and eat hardly anything if this is you, then you’re lucky.
But don’t try and fool yourself into thinking you can when you’ve had a history of it not working in the past.
FUCK IT MENTALITY
You’re not a robot and you can’t expect to be perfect. There are going to be days where you overeat by a little or you overeat a lot.
Just because you overeat doesn’t mean you can say “fuck it” and start again the following week.
This leads to yo-yo dieting and it’s why people aren’t successful with their weight loss.
As soon as there’s one little hiccup and they eat too much cake or too much ice cream, it all goes out the door for the rest of the week and they just say “I’ll start again Monday”.
Imagine if you were budgeting for a house and you’ve saved $50,000. Then you accidentally spend $1000 of that money you saved. Are you going to say fuck it and blow the other $49,000? of course not!
So the same thing applies to your diet.
If you make a mistake, you get straight back on track.
Don’t beat yourself up, don’t wait until Monday, just get straight back on track.
You have to prepare meals for the week ahead.
If you don’t prepare it’s so easy to make bad choices and eat whatever you want.
So, you have two choices for your diet.
You have the choice of saving time or you have the choice of saving money.
If you want to save money then you have to take more time to go shopping and prepare your meals for the week.
If you want to save time, then you should be ordering pre-packed foods from health companies like youfoods or muscle meals.
These foods are portion and calorie controlled and all you have to do is heat them up.
The choice is yours and you’ve just got to consider what you value more.
For me, I do more food prepping on Sunday because I don’t have the money to buy pre-prepared meals.
Just remember, if you don’t prepare or get someone else to prepare for you, you’re more likely to make poor choices.
KEEPING TRIGGER FOODS IN THE HOUSE
There are foods that you love to eat and you can’t stop eating.
Whether it be ice cream or Oreos, once you start you can’t stop.
These are known as trigger foods and you need to keep them out of your house.
This is because trigger foods are so easy to ruin a week’s worth of dieting and make you start again.
You might think that you have strong willpower and you can stay away from trigger foods but you won’t be able to forever.
Maybe because it’s the start of your diet, you will say no for a week or two.
But one day, you’ll come home, won’t feel like cooking and will be craving something sweet.
Then you will open the freezer and see that full tub of ice cream.
10 minutes later you’re standing with an empty container, a belly full of ice cream and guilt and wondering what just happened.
You can avoid that whole scenario by not buying trigger foods and bringing them back to the house.
If you want ice cream, go to a gelato place, if you want chocolate, buy one at the store.
Just don’t bring your trigger foods back inside the house.
STAY TUNED FOR PART TWO
These are five of the ten mistakes that I’ve put together and I’ll be sharing the next five with you in the second part next week so make sure to keep an eye out. Take some time to think about how you can avoid these mistakes and change your mindset around the way you’re going to diet.
NEED SOME GUIDANCE?
In the meantime, if you need some help with training, dieting and getting ready for Summer then you can click here to check out my online coaching program that will help you get better, faster and long-lasting results.