Nov 26 2015

First Four Pillars Of Weight Loss

Throughout the year I diet at various points. It’s a great way for me to empathise with what we ask our clients to do, and hone my skills as a coach. Believe me, losing weight is a skill that has to be learnt, you don’t just wake up lean one…

Throughout the year I diet at various points. It’s a great way for me to empathise with what we ask our clients to do, and hone my skills as a coach. Believe me, losing weight is a skill that has to be learnt, you don’t just wake up lean one day! Indeed it’s so hard that you’ll fail multiple times – if you ever get it right.

So what do you need to enact to get to give yourself a fighting chance? What do the successful do, that you don’t?

1. (Pre) record what you eat. I’ve started saying the following disclaimer to my new clients, “if you don’t record your food you will fail. Not only that, you will put back on all the weight you will have lost during your time with us.” That’s the harsh truth. Losing weight without pre recoding your food is like shopping without a list, or even looking at the price tags, then acting in horror when you find your card declined! You need to take ownership of what you put in your mouth, and accept the outcome.

2. Supplementation.This is especially useful for people over 40. Our bodyies just don’t digest, absorb even utilise nutrients like they used to. Simple example – stomach acid. As we age, the pH of our stomach acid changes and we cannot absorb protein as well. The answer isn’t just eat more protein, it’s supplement your gut bacteria + boost the acidity of your stomach acid. I’d like to add; buy top quality brands, generally the more expensive the greater the benefit. If it’s available in the buy one, get one for a penny deal, it’s shit.

Spoon full of pills

Supplements should add to your diet.  Not replace it

3. Sleep. Whenever I diet, I increase the my sleep hours by at least 1. Lack of sleep lowers leptin, the master key to controlling your weight. The hormone is secreted by fat itself, communicating to the body the level of energy available, directly linked to how much fat stores you have. If you develop low leptin from lack of sleep, it signals your body to seek out food, decrease fat burning & activity reduce levels – ever felt keen on training after no sleep? This is all seriously bad news if you’re looking to lose weight or even maintain it.

Sleep

If you wake-up tired, wanting another 5 minutes, you’re not getting enough sleep!

4. Social support. You can’t do it alone. You may be embarrassed to say to your friends what you goals are, but don’t discount the power of social support or peer pressure. I announced to my 4000+ Facebook followers I was going to go on a diet, my clients, my friends and booked a photoshoot, there’s no way I could slack off! Everyone knew. More directly you spend most your time with your friends and loved ones, if they’re worth your love, they’ll support you – making social occasions bearable, and encouraging you when you struggle – and you will struggle!

Visit our site next week for numbers 4-8!

When You’re Ready To Get Serious

Sal

Follow me on twitter @silverbacksal

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Salman