builderall



Have you tried every ?fad? diet out there?


Have tried to cut out carbs, sugar, fun?


Sure, you may have lost weight while following the diet. However, if you?re reading this now, it?s likely that you have regained it all back (if not more).


So, I think we can both agree that you were ?unsuccessful? at losing body fat.


However, don?t be too hard on yourself... Research shows that 90% of people who follow a ?fad diet? regain all the weight they lost, and often end up putting on extra weight. You are not alone.


So, what does it mean to lose body fat 'successfully'?


Losing body fat successfully means losing fat and keeping it off in the long term. Weight loss journeys are not easy. So, it is ideal that you can maintain your results once you achieve them.


Today I am going to share my top 4 tips for losing body fat successfully. However, these tips are only for you if you can answer yes to ALL of the following:



If you answered yes to the above, then these 4 tips will be game-changing for you. If you were not able to answer yes to all of the above, then that is okay. These tips will be here for you when you are truly ready.



Tip 1: Mindset


I know you have always been told that if you want to lose weight, you must eat X and you must do exercise Y. While nutrition and movement are certainly key factors of fat loss, they?re not the only factors. In fact, as a qualified nutritionist and weight loss coach, I can safely say that the most important factor to start with is your mindset.


This study found that when you focus on your mindset, not only do you have greater success with losing weight but also maintaining that weight loss in the long run. Conversely, a negative and unhelpful mindset has been proven to have a strong connection with eating to regulate moods, not being able to make healthier choices, negative body image and self-sabotage; all of which you could be performing without being fully conscious of it. Therefore, to sustainably lose weight, we must work on our mindset by focusing on creating a space that allows for more positive and helpful thoughts.


When we perform mindfulness techniques, it allows our minds to think of the positives, rather than constantly thinking of the negative. Ultimately, this allows us to become more ?in tune? with our bodies, make wiser and healthier food choices, find other outlets to regulate our moods, and learn to love ourselves and our unique bodies.


What are some mindfulness techniques?






Tip 2: Nutrition


Now that you are working towards improving your mindset, you have my permission to start focusing on food and nutrition.


Everyone is so different, and everybody has completely different energy and nutrient requirements. Therefore, I cannot just give you a one-size-fits-all meal plan. However, as a side note, if you are interested in following completely personalized meal plans, click here.


What I can tell you is that you need to think about ?sustainable? fat loss. You want to eat today in the same way you want to eat when you lose your body fat and hit your goal weight. For example, if you?re only eating 500 calories per day, can you see yourself sticking to that for the rest of your life? To put that into perspective, a toddler requires 1,000?1,400 calories per day? So the answer is ?probably not?. You may think that 500 calories per day sounds ridiculous, but I have many clients coming to me who eat even less than that.


You do not want to become restrictive and cut out all your favourite foods. When you restrict yourself, it is like telling yourself that you cannot push the big red button? It weighs on your mind, and eventually, all you want to do is push that big red button? Or in our case, all you want to do is eat the food you are restricting yourself from.


Therefore, you must create balance. 80% of the time you should be eating foods that are full of macro-nutrients (protein, carbohydrates, healthy fats) and micro-nutrients (vitamins and minerals). E.g. Chicken, turkey, eggs, legumes, tofu, brown rice, wholemeal bread, oats, avocado, olive oil, flax seeds, fruits and vegetables. And the other 20% of the time, you should allow yourself to indulge. No, I am not talking about a ?cheat day?. I am talking about every day.


This 20% allows you to eat the foods you love and never feel deprived. Creating this balance is key in successfully losing body fat in a sustainable manner.





Tip 3: Movement


When it comes to losing body fat, movement is important. Exercise has a positive impact on both your physical and mental health; it even reduces the risk of chronic diseases, including cardiovascular disease, type two diabetes and some cancers. Exercise has also been proven to reduce the risk of depression and anxiety.


For fat loss, exercise helps to build muscle. The more muscle mass we have in our body, the more energy (i.e., calories) we are going to burn throughout the day, which will ultimately assist in fat loss. However, you?ll want to find a form of movement that you love so that you will continue to do it long term.


There is no point going to the gym and lifting weights every day if you thoroughly dislike it. If this is the case, it?s likely that over time, you?ll start going to the gym less and less, and eventually stop going altogether.

Instead, try out different forms of movement until you find one you love. Some examples include:






Tip 4: Individualisation


This one is arguably the most important tip on this list.


I could give you all the tips in the world. However, at the end of the day, everyone?s bodies are so different. There?s no one-size-fits-all approach to weight loss.


Imagine going to the doctor and telling them, ?I?m sick, and I want to get better?. Without another word, the doctor proceeds to just prescribe a certain medicine and tells you to take that every day to fix your problem. The doctor didn?t find out anything about you. They don?t know what symptoms you have, if you?ve been travelling, how long you?ve been sick for, what you?ve tried in the past to fix it, what your diet is like etc. They just jumped straight into the solution... That would be crazy, right?


Well, it?s the same when it comes to weight loss. To get the best results, you need to find out what will work best for you and your individual body. You can shoot blindly into the dark and constantly try myriad things for years with no guarantee of success? Or, you could go to a professional who will be able to easily tailor unique strategies that you work for your individual body.


At the moment, I?m offering a free 30-minute consultation with me (valued at $90). In this consult, I?ll get to know you and your unique situation better, and thus, I?ll be able to offer up individualised strategies and advice.


So, check it out! You?ve got absolutely nothing to lose (...except for weight).