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How can I make fat loss sustainable?

How can I make fat loss sustainable?


If you’re trying to lose weight, new data says that you’re far from alone. 49% of American adults surveyed between 2013 and 2016 reported trying to lose weight at some point during the prior 12 months, according to a report from the Centers for Disease Control and Prevention’s National Center for Health Statistics (NCHS).

Women were more likely than men to report trying to lose weight, finds the data, which is based on responses to the National Health and Nutrition Examination Survey. That finding held true overall — 56.4% of women said they had tried to slim down, versus 41.7% of men — and in each age, racial, income and starting weight group analyzed by the NCHS.

But how can we make this desire to be in shape more sustainable and what systems can we put in place to make the journey more fun and less doom and gloom? 

95% of people don’t want to look like physique models or bodybuilders but a large proportion DO want to improve. 

And it's this improvement that we care about. 

In today's lesson we look at a simple method you can start to help get make fat loss more sustainable. 

This article is aimed at more novice athletes or people earlier on their journeys in comparison to more advanced athletes.  

The problem with yo-yo dieting is that it can lead to larger rebounds by the person over longer periods of time.

People who have early success can struggle to maintain the tough level of intensity that is required for longer durations. 

Once the person gets into the plan everything is fine to begin with but maintaining the focus over a longer period is where the troubles start.

Short term motivation can be a powerful stimulus to follow a strict diet plan for a but the problem with motivation is that it is susceptible to ebbs and flows.

The key to being successful in most domains in life comes down to consistency and the same applies for fat loss. 

The way to find this consistency is to find something or a reason greater than yourself to keep you locked in the routine. It creates a level of commitment that has much stronger staying power than just motivation alone. 

Commitment is more powerful than motivation over time. Commit to win. 

Once you understand this fact, you can start to hack your regime to work for you and not the other way around. 

This commitment or purpose can come in several forms but taking on a new sport is probably one of the best places to start. 

Sports, or exercising with a particular goal or reason, has several beneficial effects that not only help to expend energy and improve your metabolic health on a physical level but they also help to keep you locked into a routine over a season which positively benefits your psychology due to it being social, fun and most importantly challenging. It is working on something that is greater than just yourself. 

The famous stoic quote holds true that the obstacle is the way. Meaning, the things that are hard are the things worth doing. 

Getting into your 'animal zone' on a few occasions a week is the best way to feel the benefits of a sporting routine. Once you're in it and committed then changing your diet and other areas of your life will be easier. 

If you train consistently you will feel good, if you feel good you will think better if you think better you will eat better which will make you feel better in a positive cycle.   

It's easier in life to physically make a change than it is to sit and think about what you shouldn’t be doing. 

If you’ve fallen off your routine or just want to make a change, doing a new sport is a great place to start, take some time in your hectic day to fit in and the rest will take care of itself.

Starting is the hardest part but once your up and running you will realize that you are able to achieve more than you thought was possible. Start small and build from there. 

Got a question or query on the above article or want some help pointing in the correct direction, send an email to the team at and we will do our best to help you out.

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