 Here's how to build an enjoyable, effective meal plan for weight loss. You're doing your weight loss diet all wrong. Most of you will start a weight loss plan by cutting out everything you enjoy eating. This will ultimately lead to failure because we all have a little rebellion inside of us. When someone tells us we can't eat this or that, what will we do when we have a bad day or we feel stressed? We will eat the very thing that is forbidden. Then we feel either guilt or shame and we consider ourselves a failure because we couldn't be perfect with our food. Instead, why not plan your diet in a way that includes some of your favourite treats in moderation and start with that? Here's how to build an enjoyable, effective meal plan for weight loss. 1. Go to any online TDEE calculator. This is a calculator that roughly estimates your current Total Daily Energy Expenditure and the result is how many calories you need to eat to maintain your weight. 2. When entering your details, use a 'lightly active activity' setting unless you exercise a lot every day. A lot of people overestimate their daily activity levels so I always start with the lower range. 3. Once you receive your rough estimate of calories, reduce that number by 10, 20, or 30% depending on how quickly you want to lose weight. 4. Build a meal plan that includes treats, wine, or your treat of choice to match that number of calories. 5. Use any of the multiple food websites to find suitable calorie meals that fit your calorie budget. For example, if you need to eat 1800 calories to lose weight, divide that number by how many meals you eat per day and find recipes online that match those calories. Even better, go to any online meal delivery service and tell them how many calories you need to eat to lose weight based on the number above and they can deliver calorie-controlled meals to you. Make sure your plan has some of your favourite treats in it. Do not eliminate them. Cold turkey works for some but not for most people. Start working with your tastes instead of against them. I don’t count calories but this is a great place to start to get you moving towards your goals. Does this help at all? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:
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 "Why can't people just eat healthier and stop eating junk?" "Why can't you just exercise more?" "Why can't you just go to bed earlier and stop scrolling social media?" These are statements I have heard from well-intentioned friends and colleagues over the years. They can't understand why people just can't get their proverbial "stuff" together. I knew these people would never be good coaches. It's black or white with them. One of the most important qualities that I have learned to develop over the last 17 years of Personal training and coaching is to be more empathetic and not judge people for their choices. Why? Because every behaviour is an attempt to solve a problem. Even if that behaviour, like eating ice cream at 10 pm, or scrolling social media during work, is not a productive solution, it's still the strategy that people are using to solve the problem they have. For example: You might be eating foods that make you gain weight at certain times and days of the week and you know it doesn't support your fitness goals but in those moments you may be hungry, tired, stressed or just disappointed you aren't further along in your career. Being overweight or unfit is the secondary problem here. You reward yourself with junk food or wine when you feel down. The overweight, unfit thing takes a back seat. This is why I cannot judge clients or make them feel ashamed. It leads to no improvement. My job is to find ways to help them manage their hunger or find alternative ways to avoid getting into the junk food rabbit hole. Do not judge your friend's unhealthy habits. People are always looking to solve a problem or move away from discomfort with behaviours. Ultimately I have to find ways to make healthy behaviours easy to do and rewarding. That's how coaching works. I hope this makes you think twice about judging people's "unhealthy habits" Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  Want to stop eating the 3 pm cookie? Here's a simple idea from a best-selling habit author. Charles Duhigg, the author of "The Power Of Habit" had a problem. He kept getting up from his desk and eating cookies every afternoon. He was frustrated as he knew it wasn't healthy and he wanted to break the habit. After investigating how habits are formed and repeated, he realised that he wasn't craving the cookie, he was craving distraction and some socializing. In order to start breaking this habit he suggests writing a plan using “implementation intentions,” which means deciding in advance how you will respond to the cue. For instance, if your habit is the afternoon cookie, and you found that you crave distraction and socializing, write a plan: “At 3:30 every day, I will walk to a friend’s desk and chat for 10 minutes.” Then, set an alarm to remind yourself. Initially, it might be challenging, but stick to the plan. On days when you follow through, you’ll feel better and accomplished. Over time, the new behavior becomes automatic, and the habit changes. Even if you miss your alarm, keep trying. Eventually, the new routine will become second nature. Duhigg successfully replaced his cookie habit with daily chatting with colleagues, which has become a natural part of his routine. If you regularly give in to the afternoon cravings, having a plan by using Implementation Intentions could help you overcome this habit. Have you tried this strategy before? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here:  5-10 Minutes of exercise is not a waste of your time. Who do you think will build an exercise habit quicker? Mike, who exercises once every few weeks for an hour - or Michelle, who exercises 3-5 times per week for 5-10 minutes at a time? If you are busy, overworked, tired, and have a lot on your plate, you are not the person who needs to start your fitness routine with daily hour-long workouts. Behavioural scientists believe that a behaviour becomes more automatic the more we repeat it. They also believe that habit formation is more a function of repetition rather than time. If you think 5 minutes of exercise per day is a waste of time, think again. Sure, you may not get life changing results immediately. But the biggest factors for people not exercising is lack of time and lack of energy. 5-10 minute workouts every day or second day are a great way to support the repetition of an important healthy habit. By increasing the frequency of the exercise (even if it is small bouts) you will generally increase the speed of your exercise habit forming. Take out your diary and plan some 5-10 minute workouts this week. Put them into your calendar. If you do more than 5-10 minutes, that's great, if not, that's great also. The key is to support the repetition of the behaviour so it becomes a habit quickly. 60-minute workouts are tough when you are tired, out of shape, and busy. You end up exercising less and taking longer to form the habit. Build your exercise consistency by being more frequent in the beginning. Are you willing to give this a go? If you’re ready to lose weight that way, I’d love to chat.
Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: |
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