The easiest way to lose weight is to eat less.
The statement is so simple and so common, and yet simply saying to someone not to stuff his face as often is also incredibly wrong.
Of course, if you eat less, you risk losing weight and that is an important part of the process. But to say "eat less" is obviously not so simple, and it is these instructions alone that do a lot of damage.
With a diet, it is more efficient to win at a smaller game than to lose at a bigger game.
The reason is the process it takes to do it. Eating less usually means changing habits, like what you eat, when you eat, or how much you stress about each meal. So, eating less is not just eating less; it's making more decisions that trigger a series of reactions.
These are the reactions where fat loss usually fails. It's the rules, the bad decisions and the demonization of certain foods that make the concept of eating (less) the reason people generally hate diets.
Tell someone not to eat a burger, and they might believe that removing a food that they like will result in weight loss. The truth: this removal will do more harm than good, especially when you realize that hamburgers (or really any food) can be part of an effective diet.
Instead, the most effective diet programs do not just clichés (eat less, move more), or even scapegoats (you have to be carbs, right?), But rather simplify lifestyle factors. how does fat loss work.
This is a real ingredient that is most often overlooked, and the backbone of Fat Loss Happens Monday a new book by Josh Hillis. If you want to adopt a new, more effective approach to weight loss, here are some of the principles that will make the process more feasible and less of a headache.
Nutrition fat loss: the time to choose
One of the biggest problems with most plans is inflexibility. Quite simply, you have too many rules that require you to take a plan that does not really fit the way you eat and live.
A smarter approach is to look at your daily habits and develop the plan that surrounds you, because it's essential to make a diet that's right for your life to make sure you succeed. Let's take the example of the most common problems: your most difficult meal
The Problem: Meals and Obstacles
Despite the increase in the number of snacks, most people still base their days on the concept of eating three meals a day.
Let's say Bill has a hard time figuring out how to "take the time to have breakfast," which becomes problematic as he repeatedly blows his meal because he's starving just when he arrives . (Sounds familiar to you, is not it?)
Or Amy might feel that breakfast and lunch are easy because she has a routine, but the wheels come out of the wagon at dinner.
And Suzy should not have a problem with breakfast and dinner, but work meetings are often held during lunch and it's there that she fights.
All of these three clients have very different problems on their meal plan, and it would be stupid for each of them to work on the same thing.
At the same time, they all have the impression that they "fail at fat loss" and they go looking for another diet, another superfood, from another magic workout. But another diet or workout is not going to solve the problems they have with food.
Essentially, all of their questions are strategy questions. They need to play the game to make the "problem meal" work.
Do not Make Lists, Simplify Changes
The first step towards a realistic change is to restrict the purpose of the meal time to correct.
The simplest approach is to start with the meal that causes the most problems, rather than trying to solve all the meals. (Hint, you should do it for you now).
And then you choose – how many meals do you want to take next week?
The state of mind is simple: you want to create your own fat loss game every week. It's a simple challenge.
What meal do you want to go to work on?
On how many meals do you want to work?
Maybe Suzy is really convinced that she can follow the plan. She chooses: "I'm going to crush five lunches next week."
And then the process begins. Suzy would take her agenda, look at her meetings and plan what to do – strategically – to get there.
Maybe the days of meeting where she can not have lunch, she brings two snacks to her desk. Or the days when her meal is simply repulsed, she brings a substantial mid-morning snack to make her go to late lunch.
This is not a new diet or a new workout, and it is not a matter of willpower. It is a matter of looking forward to see the roadblocks that always pop up and manipulate them in advance.
Maybe Bill is working on breakfast, but he absolutely can not see how to make breakfast because he never has the time. So instead of mastering, the focus is on achieving a good breakfast for the week.
Rather than solving a big problem that has always been a problem, now the goal is clear: How can I eat a good breakfast? And what are the barriers?
Usually the problems become obvious: no food for breakfast in the house, no time in the morning, no possibility of cooking.
So, you are trying to make adjustments for the reasons you are struggling with food. Instead of scheduling lunches in a calendar, Bill would take the time to go to the grocery store, or set his clock 30 minutes earlier to wake up and have time to eat. These are lifestyle adjustments that help change behavior.
For Bill, because these are big changes, he's just focusing on that one meal. He puts all his will, discipline, energy and planning to win at this meal – and he does not have to worry about the rest of the week's meals or training or anything. or else than a meal.
This may not seem like much, but it is here that fat loss begins in the long run.
It's not perfection, but a change you can make
This is another reason why you have to choose the size of a change – because you want to know that you can win.
For one person, changing five meals could be totally feasible if she had a plan. For the other, changing a meal seemed really huge, and would also take a plan.
Is one better than the other? Not at all.
If they both win at the games that they have chosen for themselves, then they advance. It does not matter if you win at 1 meal next week or 5. What matters is that you choose a game that will allow you to reach your goals and win you there. .
Dieting makes it more efficient to win a smaller game than losing a bigger game.
This is no different from the Tipping Point theory. But the difference here is that you are doing the game, so it's your job to create a world where you know you can win.
Then, after winning the game a week, you can create a new game for next week. And keep focusing on winning one game at a time.
The 4-Step Plan for Fat Loss Nutrition
If you're just starting or crossing a roadblock, here's a four-step plan that you can follow to help you on the road to successful fat loss.
Choose the meal you will be working on next week – breakfast, lunch or dinner. (Depending on your situation, you might even be more specific – dinners out, lunch when I have to work a double, ect.)
Choose the number of meals you will be taking next week – One? Three? Five? (Whatever you do, take a number that you are sure you can win.)
Do the planning – work backwards from the meal (s), thinking about what you need to do differently this week. Be strategic about roadblocks that always push you to take this meal.
Avoid distraction. This week, do not worry about your workouts or the rest of the meals you eat, just nail the meal (s) you're working on this week. You can always develop or modify what you are working on next week. But for this week, focus on the one thing you choose.
This could be a completely different way of looking at fat loss from everything you've seen before. It's simple, reasonable and feasible. I hope it seems almost too simple.
If you accumulate small wins each week, you will be shocked by the impact of these "small wins" on your leanness and weight on the scale over the next few months.