The actual concept of fat loss is simple, but that doesn’t mean it’s easy. Here are 9 facts that you need to understand (and accept!) when in a fat loss phase. Bringing awareness to these facts and being able to ‘accept’ them during this short phase can help you be more successful in actually achieving the desired goal for this phase.
No matter what the goal is, everything comes down to persistence, practice, patience and repetition. At Courtney For Life, our coaches provide tools and develop systems that work for each client individually, to build healthy habits. When we have healthy habits established as a foundation, any phase – whether fat loss or other – becomes a lot more enjoyable, adherent and overall successful.
Once you read through these 9 facts, click the link at the bottom to review our coaching team, guidance options and for your inquiry form submission.
1. You'll have to make some sacrifices. Yes you can still enjoy some of your favorite foods when in a calorie deficit, but the amount and frequency to which you do will need to change. You'll have to practice restraint, delay instant gratification, and be ok with having less than you'd like.
2. Feeling hungry is normal. You can use all the tips and tricks to prevent it, but if you're truly in a calorie deficit, you'll get hungry. Don't try to fight it, embrace that it's part of the process and a good sign what you're doing is working.
3. The scale will fluctuate. (great blog linked!) No matter how hard you try to control it, the number won't go down day after day. No need to freak out or make drastic changes. If your weekly weight averages are trending down, you're good.
4. Consistency is required. You don't have to be 100% perfect every day, but you do have to be 80-90% consistent over time. Before you go adding more exercise or reducing your calories if you aren't satisfied with your progress, first get honest about your adherence.
5. Your weekends count more than you think. It doesn't matter how on track you are during the week if you end up overdoing it every weekend. That will take you right out of a calorie deficit and your progress will be way slower or non existent.
6. Your workouts don't burn that many calories. Your non exercise activity burns far more, so do what you can to not be sedentary during the day. Strength train to maintain your muscle and add cardio for health or because you enjoy it. Not as a way to offset what you eat.
7. Sleep & managing stress are the real magic pills. (great blog linked!) When you're tired and stressed out, you'll be hungrier and crave more calorie dense food, making it even harder to stay in a deficit. You'll also have less energy for workouts or to move your body throughout the day.
8. It is a slow process. Anyone can lose weight fast. But true fat loss is a much slower process that requires far more precision and patience. It can take weeks to see any real signs of progress and months to reach your final goal.
9. It might not happen all at once. Your body can only be in a deficit for so long before it start to backfire. Alternating periods of 3-4 months in a deficit with longer periods at maintenance will give your body and mind a break and you'll be more successful overall.
Although fat loss can be simple, adhering and achieving success isn’t necessarily easy. If you’re tired of spinning your wheels and trying to figure this out on your own, I encourage you to connect with our team > courtneyforlife.com/coaching. Let us meet you where you are, regardless of your lifestyle and past diet history, and develop tools that truly work for your goals and sustainable success.
Inspired by Marci Nevin