There is a downside to basically every upside.
I know that sounds super negative, but I think it’s good we face the facts, that we are realistic about our expectations.
Because the simple fact is, no matter how much you love something, there are going to be aspects about it you don’t like at all.
There are going to be sacrifices you’re going to make and things you don’t like that you’re going to have to do.
As harsh as this may sound… you’re never going to reach your goals if you aren’t willing to do a few things you don’t like especially at the start.
Because “new” can be uncomfortable and challenging and can even be against what we instinctively want to do.
But some of those changes can become natural simply through repetition. Heck, they can even become things we ENJOY if we allow ourselves to embrace them. At first though, it does mean repeating them even when we don’t like or enjoy them. And I think this honestly applies to every aspect of our life.
There are always going to be things that are simply a means to an end. Part of the bigger picture. These are the “sacrifices” we have to make to achieve something MORE.
But they are also WORTH IT to achieve what we ultimately want.
Remind yourself that creating something sustainable, that reaching amazing goals and dreams, doesn't mean that everything will be fun and easy all of the time.
This week, if there is a new habit you don’t enjoy, find ways to embrace it. Give it a chance knowing it has a bigger purpose!
Why has my weight loss plateaued?
Sometimes you can be thinking you are doing everything right – exercising, eating healthily but you stop losing weight. Why is this?
Your metabolism has adapted to your lifestyle
You need to adjust your macros
Your calorie intake is too high or too low
You haven’t given your plan enough time
You’re consuming hidden calories
Tips to help start tracking what you eat….
Start by tracking what you are eating now before you start — This gives you a clear picture of what you are normally eating; protein, fat, carbs and fluids and highlights small changes that can be made quickly.
Plan around foods you love – You need to create a healthier version of your current lifestyle by striking a balance and include some of your not so healthy treats.
Increase your protein first – Higher protein levels helps us build and retain lean muscles as we lose fat, helping to keep our metabolism high.
Weigh & measure everything – You will be surprised at how much you are actually consuming. I know it’s annoying but it really does help you understand portion sizes.
Tracking your calories is not obsessive
If you haven’t got a clue what your consumption is, then it’s 100% necessary; at least in the beginning.
It’s funny how it’s now “obsessive” to take control of your health but watching random people doing the “buss it” challenge is totally normal.
It isn’t unhealthy to take control of your energy intake, you are looking after your future self.
Pretending you’re doing the right thing by doing nothing helps nobody!
Build muscle without gaining fat
Don’t fear carbs – Carbs have a protein sparing effect and create an anabolic environment. They provide immediate fuel so you can train harder and recover faster.
Use a variety of rep ranges – Working in different rep ranges, using different types of moves and tools can help you utilise all three drivers of muscle growth.
Adjust your meal timings – Eating post workout creates insulin response. Insulin is an anabolic hormone and helps promote muscle growth. Spiking it halts protein breakdown while encouraging protein synthesis to help you build muscle and recover faster!
Key principles that work for nutrition and fat loss
If anything you read, see or hear deviates from any of the six principles below, chances are you can dismiss it immediately as a short term fad diet. The six principles is a way of eating that will enable you to achieve both fast and permanent results, in a way that is 100% sustainable. You see this change has to be permanent so it has to be both straightforward and above all enjoyable.
Follow these principles and get results
- Eat fewer calories than you burn (calorie deficit)
- Eat more vegetables and fruits because they are rich in antioxidants and micro-nutrients (vitamins and minerals)
- Eat plenty of protein for repair and maintenance of lean tissue, and to keep you feeling full (protein satisfies the appetite more than any other macronutrient)
- Eat enough healthy fats from oily fish, nuts, avocados, coconut and olive oils (healthy fats are an essential part of a balanced diet)
- Drink plenty of water to naturally detoxify the body, keeping the brain and body hydrated so it can function properly (green and herbal teas count towards this water intake)
- Limit processed foods and artificial sweeteners and preservatives
Top tips when trying to lose weight
- Drink more water – aim for a minimum of 2-3 litres a day
- Eat more protein – aim for approximately 1g per kg of your weight. For example I weigh 69kg so I aim for 70g of protein a day
- Change small things – don’t say I am never eating chocolate again because when you do, you will feel as though you have failed, which is not what we are aiming for. We all need a treat sometimes and everything is fine in moderation
- Ditch the scales and go for a bit of string and photos. Measure your belly button, cut the string and use this as a guide to your weight loss, or take pictures like you do with your horse. Put on a sports bra and pants take a picture and save it, then re-take in 6 weeks… I bet you see a difference
Lauren’s 28 day transormation meal plan will show you how quick, easy and tasty eating this way is. You can find a sample of Lauren’s meal plan HERE.
Find a huge variety of workouts videos which are suitable for everyone wherever you are on your fitness journey – just head to Fit to Ride.