Keeping It Simple for Fat Loss

Many struggle to lose fat long term. Not because fat loss is hard. But because we tend to make it more complicated than it needs to be. And the number one pitfall I see most people fall into is trying to change too much at once.

At the Diligent Fitness studio, the clients who get results understand how successful change really happens; by introducing new habits and behaviours slowly — and only when they feel truly confident they can do them.

If you don’t want to be part of the 98% that fail at fat loss, it’s worth approaching fat loss the same way these guys have.

So here’s a list of proven habits and behaviours that’ll help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you.

Once you choose, ask yourself the following question:

“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”

If the answer is a 9 or a 10, you can get started on that habit. However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it.

For example, if you think you’d struggle to exercise 15 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier until you’re at least 9/10 on the do-ability scale.

This is about being honest with yourself. Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people do best when they start with one, quick, easy habit that they can start doing TODAY.

If you’d like to tweak your diet to be fat loss friendly Pick ONE of the following habits, and do it every day for the next 14 days.

FAT LOSS HABIT 1:  Exercise for 30 minutes

FAT LOSS HABIT 2:  Take fish oil and a multivitamin at breakfast

FAT LOSS HABIT 3:  Drink at least 8 cups of water

FAT LOSS HABIT 4:  Eat at least 4 one-cup servings of vegetables

FAT LOSS HABIT 5:  Sleep at least 8 hours (including naps and night-time sleep)

FAT LOSS HABIT 6:  During each meal, stop eating when 80% full

FAT LOSS HABIT 7:  Twice during the work day take a 5 minute stroll

FAT LOSS HABIT 8:  Eat 4 – 5 meals

FAT LOSS HABIT 9:  Eat lean protein with each meal

FAT LOSS HABIT 10: Replace starchy carbohydrates with green veg during each meal

These 10 habits should give you a great start with the fat loss process. But remember the rules. Don’t try to pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one.

And here’s another key tip. As you adopt each new habit, give yourself permission to leave everything else the same. Sure, if you’re feeling particularly ambitious one day and you want to try a few new things, that’s OK.

However, to be successful at fat loss you can’t do it all at once, every day. But the good news is you don’t have to!

Instead, pick ONE proven behaviour to start with. The same way you would learn math, a second langauge, or anything  else you’d want to stick for the long run.

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