HOW TO STOP SABOTAGING YOUR DIET – PART 2
In part 2 I have added a few more ways in which you sabotage your diet without realising it and what you can do about it –
You don’t keep track of your food portions – I don’t expect clients to stress over weighing everything but your portion size can play a big role in long term fat loss. It’s easy to over eat even if its healthy.
To combat this you should weigh or portion your meals, use a bowl instead of a plate, use cup measurements to portion rice and veg, use the palm size of your hand to measure protein etc.
When I was trying to lose fat I switched to a bowl for my main meals as it stopped me over eating. I found this very useful and successful in sticking to my calorie goal and use it to this day
Not reading the label – We are so often tricked into believing something is healthy for us because it is what the front label says. It could be labeled as low fat, low sugar, low carbs etc and we immediately think its ok but you have to look a little deeper.
Most things low sugar may contain artificial sweeteners, low fat generally has higher sugar etc. Be careful and read the ingredients, if things contain more than 5 ingredients and I can’t pronounce the names I don’t touch it. Look at the serving size then times it by how big your portion will be – after this I usually realise it’s not worth it. Food companies want you to buy their product so make it look as healthy as possible.
If your still not sure – stick to real food, make it yourself and don’t trust what companies say
Trying to do too much at once – When starting out on your fat loss journey so many people try to do everything at once – food prep, training, lifestyle changes etc. Unless you are one of the few who can make a lot of changes without much of a challenge – you will soon become overwhelmed and feel like you are failing and not good enough.
What I do with clients is set weekly goals; we sit down and chat about where they are at in their journey, work out how stressed they are, how much time they have for training and food prep etc. Then I work out what 1-2 big changes they need to make first before overloading them with a long list. You need to prioritise what you need to do first to get you started on your journey, then as you build better habits you can make more changes.
If you currently feel overwhelmed – sit down and work out what big changes need to happen first. If getting to the gym is to hard and you are not exercising – aim for 10000 steps a day. If you are bored of the gym – go find a personal trainer or local bootcamp. If you cant get your eating right – cut out sugar and lower your white starches down and eat more vegetable. Make 1-2 changes that make the biggest difference in helping you reach your goals.
Letting the scales be your guide – to be honest I don’t really weigh myself, as it always leads to misery. Constantly jumping on the scales every day can turn your fat loss goal into an emotional rollercoaster. You might feel great until you jump on the scales and your disappointed, which in turn ruins your day, it effects your food choices and you don’t even feel like training anymore.
Don’t weigh yourself too often – once a week maximum. I use girth measurements with clients over weight, and even then its not always accurate. Forget the scales, stick to eating plan, train your butt off, stay positive, be consistent and you will drop fat – trust me
Your too hard on yourself – No one is perfect and there is no perfect diet, perfect training program, or perfect plan for fat loss. Your journey is just that….it’s a journey, it will be filled with highs and lows, good choices and bad choices, great training sessions and poor training sessions, good days and bad days.
Don’t be so hard on yourself when you mess up…….IT HAPPENS. You just have to learn from it and move on. Don’t worry about being perfect; but instead focus on doing your best each day, be consistent and enjoy the journey.
Stress less and enjoy life, stay positive