If You’re Struggling To Stick To A Diet & Want To Find Easier And More Realistic Ways To Drop Weight Without Giving In To Every Temptation Or Social Event…Read This…
After spending countless hours giving out meal plans, nutritional advice and what I believed to be the most full proof diet protocols out there for my personal training clients I just couldn’t get why the results didn’t replicate over and over again for each client
I mean, what would work wonders for one person totally flopped on the next client
And it wasn’t until I went back to the drawing board and spent thousands of hours coaching and training people did I realise my clients, who are just like you, fell into a few different categories
Take Naomi for example
She came to us, already pretty healthy but struggling to shift the ‘bloated’ feeling she had. So we spent a few months together, applying the below strategies and well, you can see they worked pretty well…
Or Eszter who was struggling to maintain a diet without breaking it every weekend to devastating results. After 4 months you can see how well the strategies worked. Great thing is, she was able to manage social situations, holidays and days out A WHOLE LOT easier.
Because she knows what works for her
What if I made losing weight easy for you too.
If you too would like to learn the best nutritional and fat loss strategies that will give you the same results as above I’d read on…
Create a deficit
The first part isn’t rocket science, and it’s something I repeatedly mention.
You won’t lose weight if you don’t get yourself into a deficit. Plain and simple.
Eat less calories than your body burns in a day
Getting into a deficit can be easy, but sticking to it?
Challenging but it’s necessary if you want to drop fat.
Slimming World reps will say it’s syns, paleo preachers will say it’s the paleo way
But ultimately it doesn’t matter what you eat. If you maintain a caloric deficit living off wine gums or through the healthiest most nutrient rich diet you can think of. If they’re both a deficit, the outcome? Fat loss will still be the same.
Take Jared Fogle for instance, who created the Subway diet after munching through two subways a day and maintaining a deficit.
Pr John Cisna, who dropped 56lbs eating nothing but McDonalds for 6 months.
These both worked because they done one thing
They maintained a net caloric deficit.
I admit, that’s real easy yeah and you’re expecting me to give you a magic pill or sell you some juice program?
It really is that simple.
But how easy is it to get into a deficit?
How do you work out how many calories you need to be eating a day?
That can be explained here. Read it and you’ll understand how many calories you need to eat in order to lose weight.
This article isn’t about that.
It’s about the strategies you should use to keep that deficit and make losing weight easier.
Because life gets in the way and staying in a deficit 24/7/365 is just rough.
Real rough and before you know it you’ll rebound and be munching through half the cereal box.
That’s why having an awesome coach taking you through it makes it A LOT EASIER.
Below I’ll outline 3 strategies that I use with my clients in order to maximise their fat loss in a short period of time (whilst making it really simple and easy to maintain)
The first two are pretty similar, but after coaching a lot of clients, a lot of them prefer option 1B because it allows for a bit more freedom through the weekend.
This option is stupidly simple. Almost too simple.
Over the course of the week you’ll maintain a net caloric deficit but with the higher calorie spread throughout the week to
a) Keep you relatively sane
b) Boost your mood
C) And keep your hormones optimised.
Quite a few people who love a social life might prefer this option though, which allows for more wiggle room on the weekend,
Sadly, not all of us have the same social life as others 😂
Also allows for that pint of beer (or 3) or that glass of wine (again, or 3)
Option 1B: Weekend Warrior
Now you’re probably thinking how do I know how many calories are my high calorie days and how many are my low days?
Well, you should have worked out your calories from the link above. If you haven’t – work them out here.
From that it’s relatively simple.
Take 10% away from that daily calorie intake to work out your low calorie day
(1700 – 10%)
and add 10% to that daily calorie intake to work out your high calorie day.
(1700 + 10%)
You spit out 1700 calories
Low days = 1,530 calories
High days = 1,870 calories
This one is a little different and works especially well with women who tend to have cravings around their period.
You’ll have a few weeks of low calories, then bump them up for a week to cope with those cravings.
It’s also especially effective for those that have a lot of weight to lose and want to keep things a little simpler.
Knowing each week what numbers they have to hit.
|Week 1||Calorie Deficit|
|Week 2||Calorie Deficit|
|Week 3||Calorie Deficit|
|Week 4||Maintenance Calories|
Both options get wicked results.
We’ve seen that but it’s up to find what works for you.
What if I want quicker results?
Few options here…
With option 1 you can create a bigger deficit on low calorie days or you can reduce the amount of high calorie days.
Be careful though because having too little calories IS NEVER fun and I’m yet to find someone who enjoys it.
Having those higher calorie days ensure your mind stays sane.
And also keeps you energised enough.
Ever got to the point in dieting where you feel hungry and tired ALL the time?
Yeah, I’m trying to keep you away from that.
On the second option you can increase the weeks in a deficit but I wouldn’t go longer than 6 weeks at a time.
Anything else to add?
Whatever numbers you get, you don’t have to hit them literally every single day and think that if you hit 1531 instead of 1530 you’re going to gain weight.
I tell ALL my clients to work to a target. 50 calories either way.
So if you’re trying to hit 1530
1480 – 1580 is your range.
This allows for days when things are a little more challenging and makes it a lot easier on your mind.
Basically you’ll stress less and focus on hitting a range.
1530 is just a number, hitting near that will give you peace of mind and make you less attached to the actual 1530.
Always a good thing.
Which option is best for me?
Honestly, it really doesn’t matter.
I’d try both for two months and see which one you prefer the most and run with that.
I would add that the first option is a lot harder mentally and takes some time to adapt to. It will however generate quicker results.
Option 2 will be easier to the newcomer as it’s easier to adjust to. Just 1 target to hit each day for 3 weeks. It’s just easier to stick to.
Latest posts by Sam Beagle (see all)
- Timetable - September 18, 2018
- Empathy Gap: Why Willpower Alone Won’t Work When Dieting - May 23, 2018
- Coach: Habit Based Coaching - May 21, 2018