Let’s have it right. The only way to lose weight is to get yourself in a calorie deficit, long term. End of story.
There’s loads of “diets,” all of them designed to put you in a deficit, —intermittent fasting, keto, clean eating, FODMAP, carnivore. Each one has it’s rules and protocol’s and every single diet has its own tribe ready to tell you their diet is the best, the healthiest, the easiest to stick to.
But be careful, each fanatic of the diet they follow, it’s worked for them in the past, they have agendas to push and money to make, or a combo of all three.
My Wake-Up Call
Four years ago, I had a mental wobble and the end result was a three stone spare tyre, (that’s about 42 pounds in dollars). I was on the edge of accepting this new, fat version of myself. With my thumb over the buy now button, seconds away from buying a couple of pairs of 36-inch jeans and some XL t-shirts.
But then my true self snapped me right back. Gave me a right bollocking, to be fair. He told me to strap in and get to work. So I did.
I was already overwhelmed, full of shame. Imagine being a fat health and wellbeing coach—talking about how to live well. It was sink or swim for me now and I needed to give myself the best chance to succeed, so I met myself where I was.
For the next month, I focused on one thing; getting into a calorie deficit. That’s it. The easiest way for me? Fasting in the morning. I’d done it before, It fit my schedule, and I knew what to expect with it.
I needed to drop a minimum of half a stone (7 pounds) in the month. But I knew that to make a positive, lifelong lifestyle change, I needed to go deeper than just a calorie deficit, I had to focus on my mindset around food and what I wanted to achieve beyond not being fat anymore.
It’s All About Behaviour Change
A calorie deficit is the outcome you need to drop weight, but it’s behaviour change that’s going to see you through. With what we eat, I think we’re all on autopilot, unconscious of our habits and behaviours. We don’t see massive changes meal to meal, so we don’t realise how they affect us daily.
But months and years of unproductive eating habits? That’s when it hits you like a sack of bricks, then the shock comes right after.
This is why starting a NEW diet is mentally tough. It doesn’t matter which diet you go for, you’ve got to force yourself to do it, you’re fighting against decades of ingrained, unconscious, unproductive behaviours.
Throw in your double busy life, the stress and responsibility of being a fully grown human, and it’s no wonder starting a new diet takes it out of you.
The biggest reason your new diet is so bloody hard is because when you start it, usually on a Monday morning, you get all your food bought and wallop, you go all in, “I’m gong to smash it this time” you tell yourself in the mirror, but you change too many habits at once, then you white knuckle it for 4-6 weeks, you hit the fuck it button and you’ve snapped back into all your old behaviours. Then comes the feeling of failure. Sound familiar?
Long-term lifestyle change needs a calmer more systematic approach, small behaviour changes—one at a time mate. Once that one new habit change becomes part of your life, you don’t feel like you’re fighting it anymore, then move onto the next and go again.
Be mindful, be present every day. You’re not going to like this, but give yourself 12-24 months to unpick all those unproductive habits and lay the groundwork that’s going to last you a lifetime.
Or, you can keep doing the same old shit and get the same old results.
I Need You To Know This
There’s no diet that’s ever going to give you long-term success if you don’t address systematic, small behaviour changes, one at a time. It’s going to take longer than you’d like. It’s hard, mate, I know.
Believe me I know. You know whats even harder? Having to buy baggy clothes to hide a body you’re not happy with, being unhealthy, failing at the same diet you jumped head first into last time, being poorly all the time, knackered, Irritable, frail, weak, and feeling your mind slip away as your clock ticks down.
Let’s Send You Home On A Positive
It’s never too late to start improving the rest of your life. I’m asking you to do me a favour mate. Don’t let another year pass you by where you look back and regret not taking action. Start small, focus on one change at a time, show up for yourself every fucking day of the week and be patient. Do this and I know you can move forward.
My truth, and maybe it’s yours too is this.
The pain of staying the same is far greater than the pain of change.
So here’s my true self yelling at you to Strap in, get to work, and transform your life.
Your future self will thank you.
Show up, work clever and go get what you want.
Yours in health
Coach Rick
