Here's How to Get it Back!

It’s always fun at the start. It’s exciting! You’ve turned a corner and decided to make a change to your health and fitness. You’re feeling encouraged, energetic, and enthusiastic. Of course, you would be - it’s exciting to think you’re going to make a change and achieve your goals! But what happens next? The honeymoon ends! Now that may sound strange, so let me explain.

The ‘honeymoon period’ is a term I use when describing the period where you are caught up with the ‘buzz’ of doing something new before you realise you are actually in for some sustained hard work. You start strong and enthusiastic, but fast forward 6-7 weeks and those feeling start to change. Those feelings of excitement and encouragement fade. You start to realise it’s hard work. It’s not fun anymore. Your body is sore and you’re being held accountable for your eating habits – the good and the bad.

You have now passed through the honeymoon period and have entered the Twilight Zone  - the zone where you can either turn back to your old way or move on towards the rest of your life.

Frustration is often the first emotion to fill the space left by excitement. You’re frustrated because it is hard changing bad habits. You’re frustrated because it seems nothing is changing. Sound familiar? It’s a very confronting time. To think just 6 or 7 weeks ago, you were on top of the world and super excited to get started on this road to a better you.

But now you’ve come down hard with the realisation that this is really hard work. I want you all to know this is totally normal! This happens to almost everyone at one point or another. When you’ve lived a certain way for years and years, to think you will be excited and enthusiastic the entire time you are working to change is totally unrealistic.

You also can’t plan for how hard it’s going to be. Everyone deals with change differently. Every one of you are coming from a different starting place full of different experiences. You just won’t know how you will deal with how hard it is until you actually have to deal with it. The point I need you to understand is that these feeling are normal. You are going to find it hard to keep going, especially when you’re putting in all the hard work and are not seeing the changes you want to see.

The changes however will indeed come – its inevitable - if you’re doing all the right things.

When you feel your honeymoon period has ended, make sure you remind yourself of why you started in the first place. This is what I do, ALL THE TIME. Over and over I need to remind myself of why I started and what my end goal is. Another ‘trick’ I use it to focus on the processes I need to follow to obtain my goal, as well as acknowledging and celebrating all the small wins along the way:

  • Have I just ran a little faster? Yep - WIN!
  • Have I just lifted a few more kilograms in the gym with better posture and better range of motion? Yep - WIN!
  • Have I stuck to my eating plan for the most of this week to ensure my body recovers, grows muscle, and burns fat? Yep - WIN!
  • Did I get about 7.5 hours sleep most nights this week? Yep - WIN!
  • Did I drink about 2 litres of water most days this week? Yep - WIN!

Sometimes the best action is to simply not think about it. Focus your energy on other things such as hobbies and interests to distract yourself from feeling negative. This will keep your mindset positive and this will flow over into your health and fitness goals. It's also important to remind yourself that you're doing all you can. Just keep going and you will see the reward for all your hard work.

People often say that starting is the hardest part. I agree it is indeed hard to commit and get started on your journey to a better body, better health, and more energy. However I think what is harder is the period after the honeymoon period where the initial excitement has worn off and is replaced with frustration, pain, doubt, and your inner voice is nagging at you to pack it all in. If you can fight your way through that period, know you are on the right path and you are heading in the right direction. Progress is progress, and sometimes progress is just pushing on and telling your inner voice to rack off!

Losing weight should be like virginity; once you lose it you can’t get it back! The reason it does come back is because when you want to lose weight, what’s one of the first things you turn to? 

Exercise right? If you haven’t already been exercising, you start. If you have already incorporated regular activity into your week, you ramp it up — either increasing the intensity, frequency or both!

Maybe you’ll start running or aiming for 10,000 steps a day. Maybe you’ll take up an extra cardio class, or join a gym. Or perhaps you’ll even incorporate weight training as part of your program.

This approach is very common and is one the fitness industry promotes as a solution to weight problems. This explains why there are so many boot-camps and 6-12 week challenges out there (particularly after holidays). However, the only thing that’s likely to happen when you focus on using exercise as a weight-loss strategy is that you’ll become injured or burnt out.

Exercise Plays a Small Role

While regular exercise and movement is an important part of a healthy life and does help with weight loss, it only has a relatively small impact on your weight.

In fact, exercise is only 3% of the weight-loss equation.

That’s right. To lose weight, you only need to spend 3% of your week exercising, which equates to about 5 hours a week.

If you do the math, this leaves you with 163 hours — which is the remaining 97%.

The 97/3 Weight-Loss Strategy

Most people focus on the 3% and forget the 97%, which is why they continue to struggle to lose weight.

Instead, you need to give your attention to 97% - that’s the 97/3 weight-loss strategy.

So what’s the 97% you need to focus on? Let’s have a look.

Habits and Mindset

Your habits and mindset are the most influential things on your weight. That’s because these subconscious thoughts, beliefs or patterns of behaviour end up running your life and dictate what you do. No amount of good intentions, willpower or determination can override your habits, which is why it’s so important to ensure the habits that you have will support long-term weight loss.

Most people have several keystone habits that prevent them from losing weight. Keystone habits control your life because they produce a trickle-down effect. The key habit you have will usually lead you to engage in lots of other habits that sabotage your success. Often people are not really aware what their keystone habit is, so let’s have a look at some of the most common ones.

Having a Diet Mindset 

  • Believing that diets are the answer.
  • Jumping from one diet to another.
  • Always looking for a quick-fix to your weight problem.
  • Taking an ‘all or nothing’ approach.
  • Feeling guilty around food.
  • Believing there are ‘good and bad’ foods.
  • Thinking you need to cut calories or deprive yourself of food.
  • Not celebrating your small wins because you only look for big results.
  • Focusing on the end result, instead of the daily action steps that will lead to your result.

Having a Low Self Worth 

  • Not believing you are worth investing in.
  • Not setting goals because you don’t think you can achieve them.
  • Putting up with toxic people and people treating you badly.
  • Engaging in emotional eating to fill a void inside.
  • Believing you’ll only be worthy when you lose weight.

Having a Lack of Confidence

  • Doubting yourself and your ability to lose weight.
  • Comparing yourself to others,
  • Worrying what other people think of you.
  • Trying to control what other people think of you and events around you.

Perfectionism

  • Trying to get everything ‘right’ and beating yourself up for making mistakes.
  • Believing that there is a ‘perfect’ weight loss journey.
  • Being afraid to try new things in case you fail.
  • Procrastinating.

Being a People Pleaser

  • Trying to please everyone so you can be loved and accepted.
  • Feeling guilty about putting yourself first.
  • Always putting other people’s needs before your own.
  • Having trouble saying ‘no’ to other people.

The good news is that changing just one habit that supports weight loss can dramatically change your body shape. For example, if you get rid of the diet mindset, then you automatically get rid of the habits that are associated with that, which means you are many steps closer to achieving your goals.

Metabolic Blockers

Other things that impede your success are what are known as metabolic blockers. 

These are things that negatively impact your metabolism which make it physiologically harder to lose weight. There are 3 main metabolic blockers — chronic stress, poor sleep, and excessive alcohol consumption.

Chronic Stress

Stress causes your body to respond in a number of ways that make losing weight difficult. The first is through the release of the hormone, cortisol, which increases your appetite, your cravings for junk food and makes it easier for your body to accumulate fat on your stomach. Stress also causes you to burn less calories, and contributes to poor sleep.

Poor Sleep

Poor sleep (whether it’s quality or quantity) is associated with weight gain. It contributes to increased appetite, makes you more likely to increased your intake of foods high in calories, fats and carbs. Poor sleep also slows your metabolism and increases your stress levels.

Excessive Alcohol Consumption

Excessive alcohol consumption severely restricts your ability to lose weight, because it drastically increases your calorie intake and leads to poorer food choices, increased hunger, poor digestion, increased fat accumulation, and interferes with your sleep!

The truth is, if you want to lose weight, you need to reduce the metabolic blockers in your life as much as possible. Poor sleep, stress and drinking are all tied up in your habits — it’s your habits that influence how stressed you are, whether you prioritise sleep, and how much you drink. So working on your habits, will automatically make a difference to the metabolic blockers in your life.

What About Food and Nutrition?

It’s true that food and nutrition play an important role in your overall health and what you weigh. After all, we all know that eating junk (calorie dense, nutrient sparse) food will lead to weight gain, while focusing on eating a wide range of foods rich in colour, taste, and texture leads to better health and a healthier weight.

However, what you eat, why you eat and how you eat are all tied up with your habits. 

For example, if you have a strong diet mindset, you will follow diets, cut calories, follow meal plans, do detoxes or cleanses, and cut food groups — all things that will cause you to fall off the wagon and binge eat. This then leads you to continue to restrict your food, and you keep repeating the same vicious cycle over and over, you’ll never end up losing weight for good. But if you work on your diet mindset and learn to eat food that will nourish and satisfy you, and still make room for your favourite foods without the guilt, you will get rid of the starve-binge cycle. This in turn will reduce your stress levels, improve the way you feel and function, and will create a body that burns fat.

Similarly, if you use food to manage stress or soothe your emotions, there’s every chance that you are overeating. Instead of trying to control the binges (which is what most people do), the solution is found in changing your habits — either reducing your stress and/or learning to manage your emotions. When stress is reduced, or you can handle your emotions without turning to food, you will no longer engage in overeating.

So the secret to better eating then is to address the habits that are causing you to eat poorly, rather than focusing on changing what you eat.

Succeeding With the 97/3 Weight-Loss Strategy

The bottom line is that unless you change your habits and work on the 97%, no amount of exercise or starving yourself is going to lead to permanent, ever-lasting weight loss.

Of course you do lose weight when you go hard and fast, cutting back the calories you eat and burning more through exercise. However this approach is not sustainable and only ever ends in more pain; it compromises your metabolism, increases your stress levels, makes you miserable and causes you to gain more weight in the long term. It’s not a weight-loss strategy that works permanently. And when I mean permanent, I mean permanent! Remember, weight-loss should be like your virginity - you only lose it once!

If you commit to working on the 97%, I guarantee that you will have a plan that is sustainable, realistic and will lead to long-term results.

I know that this approach probably turns everything you think you know about weight loss on its head, but if what you’ve been doing hasn’t got you the permanent result you’re after, isn’t it time for another approach?

Everyone who wants to lose weight wants to lose it fast! That’s why there are so many 6 and 12 week challenges and fad diets. While these programs may help you lose weight quickly in the short term, none of them lead to long-term permanent weight loss. Some of them don’t even result in fat-loss. Instead, it may be fluid weight or muscle that you lose.

The reality is that losing weight and keeping it off for good can’t be achieved with a ‘quick-fix’, and anyone who tells you otherwise is lying. However, there is one thing that will speed up your weight loss results like nothing else, and that is data!

What is Data?

Data is information that you record, which reveals where you are, what you struggle with, why you struggle with it, and helps give clarity to the solutions that will help you get out of your current situation. This includes:

  • What you ate and drank — what, how much, when you ate it, how you felt afterwards, your hunger levels before and after, did you drink alcohol?
  • Details about your training and exercise — what you did, how you felt before and afterwards, and what pre- and post-workout meals you had, what other movement did you do during the day
  • How does your body feel — do you have any injuries, niggles or tight spots?
  • Information about your sleep — how much sleep you had, what time you went to bed, what time you woke up and how your energy levels are like.
  • Data about your mood — do you feel anxious or stressed? Positive and happy? Hormonal?
  • Details about your behaviours, thoughts and habits — Do you compare yourself with other people? Find yourself doing things to please other people? Drink to ease stress?

Recording information on the above paints a very good picture of where you’re at, what you’re doing, and how it is impacting your body shape and your weight loss. For example, not eating enough food can slow down your results, as can poor sleep and stress. If you have any tight spots or injuries that may impact your workouts, this could also impact your results.

But it’s your habits that will have the most influence over your body transformation goals.Many people underestimate the power their habits and mindset have over their ability to change their body shape. For example, if one of your habits is trying to be perfect, this will cause you undue stress. The pursuit of perfectionism will stop you from celebrating your wins, acknowledging invisible success, lead you to focus on negatives, and cause you to procrastinate from taking actions to move you forward.

To lose weight you’ll need to change your habits, but you can’t change habits you’re not aware of them. To be aware of these habits, you need to record data.

Data is the difference between permanent weight loss results and yo-yo dieting.

What Does Recording Data Do?

While it might sound boring to record information about your sleep, food, mood and exercise, doing so will help you lose weight faster. Having data means that you and your coach will know what is working, and what’s not working, instead of guessing. You’ll know what needs changing (whether it’s a complete change or a tweak), and what doesn’t need changing. Data will also highlight what habits you’ve mastered, and what habits you still need to change. In a nutshell, having data gives you and your coach more clarity. This clarity gives you the power to keep moving forward to reach your goals.

Data gives you a realistic picture of where you are, why you got there, why you’re still stuck there and where you still need to go. It gives you an awareness that you otherwise wouldn’t have, and it’s this awareness that gives you power to change your circumstances. Data makes you aware and you can only change things that you’re aware of.

Recording your data also adds an element of accountability to your weight loss journey. And we all know that when you’re accountable, you’re more likely to succeed. Recording precise data gives you precise accountability; and precise accountability equals faster weight loss.

However, the catch with data is that it has to be accurate. Not sugar-coated, not doctored, not what your think your coach wants to see— but 100% accurate.

Data Needs to be Accurate

When you visit the doctor, do you tell them the real reason you’re there, or do you make up a reason that sounds more ‘acceptable’? Of course, you tell them the real reason because you know that unless you do, you’re not going to be treated properly.

The same applies to the data you provide your coach. Unless you provide them with all the information — the good, bad and the ugly — you won’t succeed with your weight loss.

Let’s Look at an Example.

Brian is a very busy executive. He has a stressful job with a lot of responsibility, which can sometimes be difficult to manage. Brian has put on a lot of weight in recent years due to eating poorly because he eats out a lot with his mates. He also has a habit of drinking to relieve his stress. Brian has begun working with a coach to help him lose weight, and to change his lifestyle to a healthier one, as he’s not feeling as good as he used to.

Brian has an exceptionally busy and stressful day at work. He headed home and finds that there is no food in the fridge. He didn’t do his regular grocery shopping or meal prep over the weekend because he went out with his mates on Saturday night, drank too much and was sick with a hangover the next day. Because there is no food in the fridge, Brian decides to order take-away fish and chips. As he sits down to his meal, he feels that he may as well have a beer, now that he’s gone off track and ordered take-away. One beer turns into four. Brian ends up going to bed after midnight and doesn’t sleep well because he feels sick. He snoozes his alarm the next morning and misses his training session with his coach.

Scenario 1

Brian knows that his coach will be disappointed in him for not turning up to training. However, he doesn’t want to be lectured about his habits and why he didn’t turn up. He thinks that everything went pear-shaped because of his drinking, and he tells himself he’ll just make sure it won’t happen again. So Brian tells his coach that he got home late from work, had dinner later than usual and didn’t sleep well during the night because he ate so late. This is why he slept through his alarm and didn’t get to training.

Scenario 2

Brian realises that despite his best efforts and a desire to reach his goals, he is still engaging in behaviours that are sabotaging his success. He sees that being hungover meant that he didn’t get his grocery shopping and meal prepping done. He also realises that he bought take-away because there was no food readily available for him , and after a stressful day drank beer to unwind. Brian believes that he has to stop his habit of drinking but doesn’t know how to do it or where to start. While Brian isn’t proud of what has happened, he comes clean with his coach, and tells him everything, including how much he had to drink on Saturday night, the stressful day he had at work, and what he did when he got home. He knows that his coach will be able to provide the right direction to help him avoid this happening again in the future.

What Happens When you Provide the Wrong Data

In scenario 1, Brian is operating from a ‘know-it-all’ mindset. While he is aware of some of his habits, he believes that he knows how to overcome them by himself. However, Brian believes that his habit is around drinking, when it is really about is people-pleasing. This means that he will never address the key habit that is holding him back, and he will never get any permanent results.

He’s also not being accountable, nor responsible for his actions. Brian believes that all he has to do is to tell himself to ‘make sure this doesn’t happen again’. However, he doesn’t have the awareness, tools or skills to change his habits to do so. He also assumes that his coach will ‘lecture’ him about his habits, so instead of being honest, he gives into his fear of facing reality and provides his coach with fake data.

What he doesn’t realise is that his coach will provide feedback based on this fake data. The feedback and direction he gives won’t enable Brian to begin to change his habits, because they aren’t fully aware of what has happened. So Brian will continue to struggle with his habits, and engage in these same behaviours. This will cause him to become stuck in the same routines, and become frustrated as to why he can’t move forward with his weight loss goals.

In scenario 2, Brian takes full responsibility for his actions and is being accountable by telling his coach everything that has happened. He’s not proud and he’s a bit annoyed with himself, but he knows these habits are deeply ingrained, so he’s willing to ask for help. Brian tells his coach the full truth and he helps him see that his keystone habit is people-pleasing, not drinking. His coach shows him that his habit of people-pleasing had a domino effect because if he had said ‘no’ to his friends, he wouldn’t have drunk so much, he would have stuck to his plan of shopping and meal prepping, and he would have had food in the fridge. Brian and his coach worked together to make a plan for him to prioritise his weekly shop and meal prepping, to make sure he has the correct environment at home and a good ‘bank’ of nutritious food.

His coach also recognises that he needs to manage his stress levels better, and develop healthier habits to deal with it, instead of reaching for alcohol. They discuss ways that he can reduce the stress in his week through walking and extra sleep, so he is better able to manage any stress that comes from work. They also identify other routines Brian can use to change his habit loop, when stress levels do rise such as going for a walk, reading a book, belting a punching bag, or listening to music.

Both Brian and his coach know that his people-pleasing habit will take some time to overcome, but they talk about ways that Brian can begin to put himself first without feeling guilty. Brian’s coach gives him accountability to make sure he puts himself first, and implements the steps he needs to, in order to overcome his people-pleasing habits.

The above scenarios show the difference that data can make. In scenario 1, limited or fake data is provided which means that the coach can’t help Brian really tackle the things that are holding him back. Brian is left to drift around, and try to figure out things himself.

Scenario 2 shows what happens when you record 100% accurate data (warts and all), and how doing so actually helps Brian take actions that will help him overcome his habits and enable him to keep moving forward to achieve his goals. This is the power of data.

Data is the Secret Code to Permanent Weight Loss

While you can get away with not providing data and get a reasonable result, you or your coach will never know how you got there, and how to progress to the next level. This explains why some people get results and then plateau or go backwards. Without the right data, you won’t get the right prescription. And without the right prescription you’ll never be successful in your weight loss journey.

Lack of data is why so many people fail at weight loss programs, fad diets and 6-12 week challenges. When you don’t have data, you don’t know where you’ve gone wrong and therefore don’t have the power to change things. When you get things right, you don’t know what they are so you don’t know what to keep doing.

To get data, you need to record it consistently, accurately and honestly. You also need to record it over a minimum of 12 months to get enough data to be able to implement changes that will result in long-term weight loss. This explains why 6-12 week quick-fixes don’t work. The one-size fits all approach just doesn’t provide the opportunity to collect enough data, so you’ll always be left guessing.

That’s why at Eternally Fit, people working with me in the Transformation Program do so for  a minimum of 12 months. During this time, I provide structure (what to do, when to do it and how to do it) and accountability (helping you make the hard choices that will result in weight loss).

This structure and accountability gives me consistency, which gives me data. Data gives me clarity on what works, what doesn’t work, and what I need to change.

When you follow this formula, you’ll never be stuck. I continue to give you the tools and skills to address one habit at a time, based on the data that you provide. When you master one habit, we move to the next one. Some habits may be addressed in a matter of weeks, others may take months. Once again, fad diets don’t provide this level of structure and accountability, which means you can’t possibly collect quality data to help you overcome your habits.

Because everyone has different habits, a ‘one-size-fits-all’ approach will never work. This is why weight loss programs that include meal plans and generic exercise plans don’t work when it comes to permanent weight loss.

What really works is data!

Remember

  • Fake data gives you fake accountability.
  • Precise data gives you precise accountability.
  • Precise accountability gives you long-term results.
  • Data is the thin line between permanent weight loss and yo-yo dieting.

Want a Program that is Guaranteed to Work for You?

If you’re sick of being in a rut and going around in circles, and are ready to get results based on your personalised data, I want to hear from you. I currently have a few spots available in my Transformation program, and I’m looking for people who are willing to invest in themselves to have the health, confidence and body they desire.

To find out if you qualify, please click the link below.

THE REAL WEIGHT YOU NEED TO LOSE TO CHANGE YOUR BODY SHAPE

If you’ve been struggling to lose weight despite paying attention to your diet and exercise, don’t worry. There’s nothing wrong with you; you may have just been focusing on losing the wrong kind of weight.

You see, the weight that you need to lose, in order to change your body shape, isn’t physical weight at all. It’s the weight of all your emotional baggage that you’ve been carrying around for years. This stuff weighs you down in more ways than you can imagine, and actually prevents you from losing weight and keeping it off.

In fact, focusing on losing only the physical weight, and ignoring the emotional weight will only lead to weight gain, because it’s the emotional weight that weighs you down the most, and is most likely the reason you became overweight in the first place.

Quick-fixes fail to address this issue — focusing only on diet and exercise. However, the problem of your emotional weight can’t be solved by food and exercise.

The truth is that once you start focusing on losing the right kind of weight — the emotional baggage — you’ll then experience consistent weight loss, which will be permanent!

But what do I mean by emotional baggage and how does it impede your weight loss?

SHAME AND EMBARRASSMENT

If you’re overweight there’s every chance that you feel ashamed when you look at yourself in the mirror.

Most people (not all) who struggle with their weight feel some sort of shame about their body, about their habits, about their appearance, and how they have let themselves become overweight.

What is shame? According to Brene Brown, a research professor who studies shame, it is “the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging.”

Where guilt (see below) is about something we did, shame is about something we are or are not.

One of the key causes of shame around body image is the diet industry itself. Even though science has proved that diets don’t work, the diet industry continues to sell them, and then blames the dieter for not being able to lose weight with their faulty product. This increases the levels of shame and inadequacy around body image and weight.

For women, the number one shame trigger is appearance and body image. For men, it’s the appearance of being ‘weak’. This explains why so many men and women don’t actually get started on a journey to lose weight — because they’re too embarrassed to be seen as overweight or weak.

Shame has many negative outcomes including depression, anxiety, low self-esteem, lack of confidence and self-destructive behaviour such as drinking, binge eating, and emotional eating in order to soothe the pain. It also causes you to believe that you’re not worthy of having the body you’ve always wanted, and that you’re incapable of losing weight.

If you’re feeling ashamed, chances are you’re also feeling embarrassed, because shame and embarrassment go hand-in-hand. Embarrassment is that feeling of self-consciousness or awkwardness that makes you feel exposed and vulnerable.

None of us want to feel embarrassed and exposed, but unfortunately, not being willing to be vulnerable and to be seen for where you really are, will prevent you from losing weight. That’s because you’ll either hide, or pretend you’re further along the journey than you really are.

Of course, hiding from your problems and pretending they don’t exist won’t solve your weight problems. Hiding might keep you comfortable for a while, but you’ll never overcome the pain of being overweight. Instead, you’ll always be struggling to lose weight because you’re too afraid to take action.

Pretending to be further along the journey than you really are, means you won’t get help for the things that you’re really struggling with. It’s a bit like going to the doctor because you’re experiencing bad headaches, but telling them that you have a sore throat. The treatment for your sore throat will not be able to treat your headaches.

However, when you stop feeling embarrassed and become willing to be seen for your reality — warts and all — you’ll finally get the pieces of the weight loss puzzle you really need to start your journey towards long-term weight loss.

GUILT

While shame is about what you are, guilt is about what you do.

People struggling to lose weight often feel guilty. They feel guilty that they are overweight, guilty about putting themselves first, and guilty about the food they eat. Research suggests that guilt around weight and food may actually cause you to gain weight, as it causes a metabolic slow down. This guilt, and the stress around feeling guilty, negatively impacts body image, which then increases the likelihood of binge eating or excessive drinking, as a way to feel better.

If you want to succeed in losing weight, you need to remove the guilt you feel around food. There are no ‘good’ foods or ‘bad’ foods, like the diet industry has suggested. It’s just food. Of course, there are some foods that provide you with better nutrition than others. And if you constantly eat foods high in calories, fat and sugar, then you will gain weight. But indulging in your favourite foods or eating out every now and then, can actually help you lose weight and stay on track. Learning how to relax with food and stop seeing it as the enemy is an important step in losing weight and keeping it off for good.

LOW SELF-ESTEEM AND LOW SELF-WORTH

Feeling unworthy or having low self-esteem is a disaster when it comes to weight loss. Feeling unworthy (of love) means you’ll always be seeking the approval and validation from other people, which leads to the classic behaviour of people-pleasing. Trying to be all things to all people isn’t about being a ‘nice’ person. It’s about making yourself feel better about who you are. The reason you say ‘yes’ to everyone is because you believe this will mean you’ll be accepted and loved. People-pleasing can be:

  • going along with the majority to feel like you fit in, even if it’s something you disagree with;
  • saying ‘yes’ to doing something, even if you don’t want to;
  • agreeing with someone because you want to avoid conflict;
  • spreading gossip about other people as a way to feel like you belong to a group;
  • putting your needs and desires last because you’re afraid of upsetting people;
  • feeling responsible for other people and getting involved in their problems;
  • needing other people to praise you in order to feel good;
  • apologising for your beliefs and actions.

Ironically, people-pleasing only leads to further erosion of your self-esteem and self-worth because it eventually becomes obvious that people only like you for what you do for them, rather than for who you are. And when you keep trying to fit in with everyone, you end up losing your own sense of identity, which leaves you feeling even worse.

People-pleasing also prevents you from doing the things you need to do - to lose weight, because you spend all your time looking after other people’s needs instead of your own. This means you’ll end up skimping on sleep, missing workouts, not having enough time to food-prep, or may even end up drinking alcohol, just to keep other people happy.

The truth is you can’t keep everyone happy all the time. Trying to do so only leaves you unhappy and sabotages any efforts you put in towards losing weight. However, when you learn to love yourself unconditionally, and stop seeking validation from other people through trying to please them, you’ll finally be able to put your needs first, and you’ll be on the path to long-term weight loss.

SELF-DOUBT AND LACK OF CONFIDENCE

Henry Ford, founder of the Ford Motor Company used to say “whether you think you can, or think you can’t, you’re right.”

Not believing in yourself is a sure-fire way to fail at weight loss, or anything else you do in life. Doubting your ability to lose weight or even the people helping you, will make it nearly impossible for you to succeed.

A lot of people who have been on the diet merry-go-round struggle with doubt. That’s because every effort to lose weight ends up backfiring. But instead of blaming the diet, they blame themselves, which leads to self-doubt and lack of confidence.

Lack of confidence causes you to live in your comfort zone and become complacent. You end up not taking any action at all because you can’t make decisions, are afraid to try new things, and don’t believe that you can do something new anyway, which means you don’t even try.

Overcoming doubt isn’t easy, but it can be done. A key step is learning to celebrate your successes, every one of them. Yes, even the little wins that seem insignificant. Every time you celebrate progress, you end up building your self-belief and confidence in yourself a little more as you’ll begin to see that you can actually succeed.

Hanging out with people who are succeeding in losing weight is also vital because success leaves clues. Seeing how other people have overcome their doubts can give you confidence that you can as well. And don’t forget to surround yourself with a support network who will hold you accountable, support you and celebrate your success along the way.

Of course, working with a coach will mean that together, you can develop a personalised, structured action plan to help you overcome your doubts and put you on the road to self-belief.

PERFECTIONISM

Trying to get everything perfect doesn’t work for weight loss. Perfectionism involves putting pressure on yourself to continually meet impossibly high standards. It’s a behaviour that is driven by fear — fear of being judged, and fear of not being good enough. But instead of motivating you to do your best, these fears actually paralyse you from taking action.

If you’re a perfectionist, you’ll often engage in all-or-nothing thinking, which means that you’d rather do nothing at all if you can’t do something right. Of course, taking no action at all doesn’t help you to lose weight. You may also be afraid of taking risks which means that you’re not willing to step out of your comfort zone and try new things, or work on your habits. This will mean you’ll often get ‘stuck’ on your weight loss journey.

Perfectionists very rarely listen to their body either. Instead, they focus on getting food and exercise ‘perfect’ by following rules and structured plans, believing that the answers lie in getting everything right. That means following rigid diets, and exercising through illness or fatigue. But this only causes a host of other problems. Firstly, you’re increasing the risk of burnout and injury, which means you’ll end up being inconsistent with your efforts to lose weight. Secondly, being so strict with your food will increase the likelihood of binge eating and emotional eating, which will see you swinging back and forth between restriction and overeating, meaning you’ll continue to struggle to lose weight.

Perfectionism also leads to unrealistic expectations about your weight loss and what the journey should look like.

UNREALISTIC EXPECTATIONS

If you’re a chronic dieter, you’ve probably been led to believe that you can get quick results in minimal time, by cutting back your food and increasing your exercise. While doing this will get you quick results, it won’t get you long-lasting results. In fact, whatever weight you lose with this approach, you’ll end up gaining back with interest!

True weight loss that will last for a lifetime will take time. That’s because the only way to achieve this is to address the habits that have led you to become overweight in the first place. When you fully understand this, and accept that you need to work on your habits, instead of thinking that your weight can be ‘fixed’ with diet and exercise, you’ll be on the path to success.

However, the path towards your goals is not linear. There will be many bumps and setbacks along the way. This is a normal part of achieving anything, including weight loss. However, if you have unrealistic expectations that you’ll be able to achieve your goals with little or no resistance, then you’ll be disappointed. You may also stop and start different diets, as you look for the one that will have all the answers. This only keeps you stuck in a rut, and struggling with your weight for longer. The reality of a body transformation is that it will take time and there will also be obstacles you’ll need to overcome (but also parts that will feel easy).

NEED TO FEEL IN CONTROL

Your need to control everything or feel in control of everything will also sabotage your weight loss. The need to feel in control is based on a belief that it will keep us safe, so we don’t have to worry about things. Those who need to feel in control are often afraid of being at the mercy of other people or situations, so they may develop systems and rules in their daily routine, to feel safe and secure. When it comes to weight loss, this can equate to controlling food, controlling exercise and not being willing to take chances, risks or try new things.

Many people who need to feel in control find themselves doing the same diets over and over again, believing that all they need to succeed is more control or willpower. However, success will be found in doing something different to what they have always done, but to do this, they need to let go of control and take a leap of faith. This can feel incredibly scary.

The truth is that none of us can control everything, but we can control some things. Focusing on what you can control, letting go of the rest and not giving into your fear of the unknown will help with your weight loss.

COMPARING YOURSELF

Many people have the habit of comparing themselves with others. They compare their looks, weight, body, job, finances, kids, etc. But comparing yourself with other people will only make it more difficult to lose weight because:

  • you’ll be confused about your own goals;
  • you’ll be distracted by what other people are doing;
  • you won’t be focusing on the right actions that you need to take;
  • you won’t be working on your habits;
  • you won’t celebrate your wins and progress; and
  • you’ll feel resentful, angry and frustrated.

When you compare yourself to others, you’re comparing their highlight reel with your reality, which isn’t a fair comparison. You can’t compare your life book with their life book. You can’t even compare chapters! It’s a waste of time and it’s not getting you any closer to your goals.

However, accepting where you really are on your journey, and the things you struggle with, will mean that you’ll be given the right action steps for you. By having tunnel vision and focusing on your own journey, and your own action steps, you’ll be able to stop struggling with your weight loss because you’ll be working on the things that will make the biggest difference to you.

It's important to understand that the above list isn’t an exhaustive list of all the emotional baggage you may need to drop. There are many other emotional issues that could possibly hold people back. However, the ones I’ve addressed are the main ones that play a hand in the inability to lose weight.

Unless you focus on losing the emotional weight, you’ll constantly sabotage your weight loss, because the emotional baggage will keep dragging you back into your old habits.

The journey to long-term, permanent weight loss isn’t so much the journey to losing the weight; It’s about unbecoming the person you are today so you can be the kind of person who can be a health weight in the future. For example, if you’re a people-pleaser, you need to un-become a people-pleaser so your can put yourself first and focus on the actions that will help you lose weight.

Focusing on losing the right kind of weight — the weight of emotional baggage — will mean that the physical weight loss will take care of itself.

DROP THE BAGGAGE

It may be hard to understand or even hear, but dropping the weight of your emotional baggage is the only way you’ll finally be free to focus on losing the physical weight. The answers aren’t found in more control around food or exercise, exercising more willpower, or following quick-fixes and fad diets.

The answer lies in dropping all the emotional baggage that you have collected over the years. At some point these things would have served to keep you safe. But staying safe doesn’t equate to weight loss. In fact, continuing to engage in these ‘safe’ thoughts and behaviours only sabotages your efforts to lose weight. To lose weight and keep it off, stop hiding from your fears, instead, confront them fears head on!

Imagine feeling confident and proud. Imagine feeling free around food. Imagine being okay with not being in control or being perfect. Imagine having the body and life you’ve always craved. Imagine feeling strong and sexy in your own skin.

9 Ways Drinking Affects Your Body Shape

Do You Enjoy Alcohol?

There’s nothing wrong with having the odd drink here and there, particularly on special occasions. But if drinking is a regular part of your life, you might be interested to learn how it’s impacting your weight and your body shape.

Here are 9 ways that alcohol and weight gain are linked.

#1 Excess Calories

Many alcoholic beverages are high in sugar, which means they’re calorie dense, especially if you mix it with juices or soft drinks. Even wine or beer on their own can be high in sugar. And when it comes to ‘standard drinks’, how many of us stick to the 100ml of wine, or the 285ml of beer? A night out with a few drinks can lead to consuming a few hundred extra calories, which will have an impact on your weight. Imagine your calorie intake if you have a couple of drinks every day.

#2 Increased Hunger

Alcohol and weight gain can also be put down to the effect drinking has on your appetite. Research has shown that alcohol can also cause increased appetite and levels of hunger, even if you’re full. So, you’re likely to eat more food, even if your body doesn’t need it. Even just 2 or 3 drinks can lead to a 30% increase in energy consumption!

#3 Poorer Food Choices

Alcohol lowers your inhibitions and often leads to poor decision-making. So, if you’re enjoying a beer or two, or a few glasses of wine, you’re more likely to make poor food choices, instead of choices that will support your weight loss efforts.

#4 Poorer Digestion and Nutrient Uptake

When you drink alcohol, secretions in your digestive tract decrease. This leads to impaired digestive function and absorption of nutrients from food. This has a big impact on weight management.

#5 Reduces the Likelihood of Exercise

Having a ‘big night out’ can lead to a hangover the next day, or at the very least, feeling ‘under par’. This in turn means that you’re less likely to get out of bed, or off the lounge and get some exercise. Additionally, many people head for a ‘morning after’ fry-up as a way to cure their hangover, which is also high in calories. For the record, there is very limited research supporting this type of food as a hangover cure.

#6 Reduced Muscle Growth and Increased Fat Accumulation

Another link between alcohol and weight gain is the effect it has on your muscle mass. Alcohol impairs your ability to grow and maintain muscle. It can also drop testosterone levels (important for weight loss and gaining lean muscle) while increasing cortisol, a hormone that destroys muscle. Muscle tissue is the single biggest influence on your metabolism; the more muscle you have, the higher your metabolism is. Increased cortisol also leads to increased fat accumulation.

#7 Poorer Recovery

Because your liver will be working harder to get rid of the toxic by-products of alcohol, it won’t be able to clear out the lactic acid you produce when you exercise. This means you’ll lack your usual strength at your next training session, which will impact your weight loss and body shape results.

#8 Prevents the Fat-burn

When you consume alcohol, your body burns this first as its preferred fuel source. When this occurs, excess glucose (sugar) and lipids (fats) aren’t used as fuel and instead, get stored in the body.

#9 Impacts Your Sleep

It might surprise you to learn that alcohol can actually negatively impact your sleep. While it might help you drop off initially, research has shown that it can lead to increased periods of wakefulness during the night. A lack of sleep can increase your appetite, increase your cravings for fat and sugar, and can lead to stress, which impedes weight loss.

Alcohol and Weight Gain Isn’t Inevitable

At Eternally Fit, I don’t believe in cutting out entire food groups — including alcohol! However, if you’re serious about losing weight, or changing your body shape, there’s no getting around the fact that you’ll need to limit your alcohol intake.

If you feel your drinking is impacting your health and your weight, and you’re ready to do things differently, reach out and I’ll see if we are the right fit for each other.

Would it surprise you to learn that around 73% of Australians – that’s almost 19 million people – made a New Year’s resolution to lose weight in 2021? Other common resolutions included eating better, drinking less alcohol and exercising more. But just how many of them succeeded? (Yes, 2020 was a bit of a different year, but as far as I’m concerned, that’s not a reason, it’s an excuse).

Statistics show that only 8% of people ever achieve their New Year resolution goals. So for those Aussies last year who wanted to lose weight, that equates to only 1.5 million of the 19 million succeeding. In fact, most people give up on their resolutions by February!

Clearly then, New Year’s resolutions don’t work. And here’s why.

Your Goal is Not Clear

To achieve anything in life, including weight loss, you need to have a clear goal. Simply setting a goal of wanting to lose weight isn’t enough. How much weight do you want to lose? By when? What will that equate to in dress size? All these things are important to pin down if you want any chance at success. This is what is called a SMART goal – Specific, Measurable, Achievable, Realistic and Time-bound. Unless you make your intentions very clear and set a SMART goal, you’ll continue to set the same resolution year after year. Once your goal oriented is set, you need to then focus on the processes needed to work towards it.

Your Reason to Change is Not Strong

Do you have a strong reason for changing your lifestyle? If you don’t, you’ll give up when things get hard, or when you lose a little bit of weight and begin feeling comfortable again. I strongly encourage my clients to develop their WHY — the driving reason why they are working towards their goals. This WHY will keep you going in tough times. For example, it will help you get out of bed and get to training even when you don’t want to. It will motivate you to choose prepping your food over lazing on the lounge. It will push you to keep working on your habits, even when it gets hard. Your WHY is a powerful ally in your weight-loss journey.

You have a Diet Mindset

If you approach your weight loss from a ‘I’m going on a diet’ point of view, then you won’t succeed in the long-term. Even if you manage to lose weight in the beginning, the diet mindset will continue to sabotage you, and any weight you lose, you’ll end up gaining back with interest! Losing weight needs to be a lifestyle change, not something you do for a short period of time. When you go on a diet, you’re likely to engage in perfectionist thinking — believing you have to eat ‘healthy’ all of the time, and if you don’t, you’ll fail. You’re often either ‘on a diet’ or ‘off a diet’. This cycle plays havoc with your metabolism, creates a huge amount of stress, and sets you up for failure. Instead, see your weight loss journey as an actual journey (duh!) and as a process of changing your lifestyle to support long-term weight loss. Focus on making the changes to your habits, mindset and lifestyle, and you’ll find that your weight loss will happen without so much hard work.

There is no Accountability or Structure

Even if you have a clear goal and a strong reason to change, your habits will always get the better of you. That’s why it’s important to work on mastering them and developing habits that will support your weight loss so you can lose the weight and keep it off for good. The only way that this will happen is if you include accountability and structure into your program. Most people shy away from being accountable and taking responsibility for their actions, but when you make yourself accountable, your weight loss will happen a lot faster. Research shows that when you tell someone else about your goal, you have a 65% chance at succeeding. When you make yourself accountable, you increase your chances to a massive 95%!

The other side of the coin is structure. Structure is the plan that will get you where you want to go. While this includes the relevant training and guidance on nutrition, the major aspect is how this helps you change your habits. Having a structured plan that is developed by a coach will mean you’ll be working on the right things to change your habits and change your body. It will mean you won’t be confused about the right actions, you won’t overthink everything and you’ll reduce your stress levels (and stress is a big reason why people struggle to lose weight).

Enlisting the help of a coach who can provide you with structure and accountability you need to succeed, will be the single best thing you can do to help you reach your weight loss goals this year.

You Do Not Have the Right Support Structure

As well as enlisting the help of a great coach, you also need to surround yourself with the right people — your support network. This is a group of people you can always rely on to help you achieve your weight loss goals. They will empower you. They will inspire you. They will motivate you. They will pick you up when the going gets tough, give you tough love when you need it, and celebrate when you experience success. Your support network can be your training partner, a Facebook group, people in your exercise class, your friends, your family, your partner.

Need Help?

At Eternally Fit, I help people set SMART goals, help them discover their WHY, provide the right amount of structure and accountability, and provide the right support network, to enable them to overcome habits that have led to weight gain.

If you’re sick of making the same resolution year after year, and are ready to lose weight once and for all, make this year the year you actually succeed!

What’s the Best Workout Routine?

You want to lose weight and get fit, so you know you need to start exercising right?

Maybe you’ve been exercising regularly for a while, but the weight isn’t shifting, so you’re thinking that you probably need to add more exercise to your week.

Perhaps you think that adding more cardio will do the trick. Or maybe instead of walking three times a week, you’re thinking of walking every day even though you’re already struggling to keep up with the exercise you’re already doing.

If you’ve been confused about the best workout routine to help you lose weight, you’ve come to the right place.

Exercise v Training

The first thing you need to understand is that losing weight requires a different approach to exercise than what most people take.

If your goal is to lose weight, you need to make sure that you’re doing the right kind of movement.

Where most people go wrong is not understanding the difference between exercise and training and the impact it has on their weight loss.

Exercise is physical activity done for the sake of being active, in the hope that it will lead to the body you want. The focus is short-term and the purpose is often to make the person exercising feel good about themselves. They like to think they’re doing something ‘good’ for their health, and to burn some calories to offset the guilt they feel at eating poorly.

That’s why there are more people at the gym on a Monday, compared to any other day. They’re all working to burn off the calories they consumed on the weekend. It doesn’t matter whether they lift weight, run on the treadmill, pedal on the bike, or row on the rowing machine. As long as they’re moving their body, they’ll burn calories, and that’s all they need to do to lose weight, right?

Wrong.

The best workout routine to lose weight is a training program.

Training is doing physical activity for the purpose of achieving a long-term goal rather than just moving for the sake of it. Training isn’t about doing the exercise you like doing. It’s about doing what you need to do, to have the body you want.

Exercising is being busy and moving for the sake of moving.

Training is being productive because you’re working to achieve a goal.

Training for Weight Loss and Training for Fitness

Before I go into the advantages of training, it’s important to understand what you hope to achieve by exercising in the first place.

Most people say they ‘want to lose weight and get fit’. But training for weight loss is different from training for fitness, so you need to be clear on your goal and what you really want to achieve.

A common belief is that adding in more cardio exercise is the way to shed weight. But if weight loss is your goal, your cardio activity needs to be something you’re inefficient at.

However, what most people do is choose one type of exercise – usually one they can already do — and do more of it. But this just means you become more efficient at it, which doesn’t guarantee weight loss.

For example, if a runner decides they want to lose weight, adding more running to his schedule won’t help him burn fat. It will just help him get better at running.

However, if he added swimming or cycling to his workout routine — activities that he doesn’t usually do — then he’ll lose weight because his body is inefficient at these activities.

This is the difference between training for fitness and training for weight loss. This explains why there are people who’ve been going to the gym for years who never get results, or why there are overweight people who can run marathons.

Why Training is Better Than Exercise

Training is different to exercising because your workout routine is designed to achieve a certain goal that you have set. For example, this could be weight loss, increased strength, improved mobility or better endurance. Instead of the focus being on what you get out of each individual workout, the focus shifts to the longer-term game. Training is goal-oriented.

A good training program is structured, progressive and personalised in order for you to achieve the goal you’ve set. And it often combines resistance training (aka weights), cardio and other low intensity exercise.

I call them FIRE (Focused Intense Resistance Activity), ICE (Intense Cardio exercise) and LIA (Less Intense Activity) and these three types of exercise are the foundations of my Transformation Program.

A structured training program means that you know what you’re doing each time you do a workout. And you know why you’re doing it. So there’s no more deciding on the day, what type of exercise you feel like doing when you get to the gym. You’re also not wandering around aimlessly, looking for a vacant weight machine or a spare set of dumbbells.

FIRE – The Secret to Burning Fat

While you may think that adding in more cardio is the quickest way to lose weight, because of the calorie burn, a structured FIRE program should be part of your workout routine if you want to lose weight long-term.

That’s because around 66% of our metabolism is influenced by muscle mass. Which means that the more muscle you have, the faster your metabolism, and the easier it is for your body to burn fat. However, a weight program should involve progressive overload if you want to see any physical changes. This means a gradual increase in weight in order to achieve your goal. This gradual increase of stress placed on the body means you’ll build more muscle — which will fire up your metabolism.

The important thing to note is that not all FIRE exercises are the same, so there is no ‘one-size-fits-all’ approach. Not all exercises work for everyone. The ideal program for you is one that will help you reach your goals, and one that your body will respond to.

This is why, unlike a cardio program, a FIRE program should remain fairly unchangeable. It’s important to work out what resistance exercises give you the biggest results in terms of body shape change. Any changes to it should be based on what is and isn’t working, and most of the time, these changes should be small.

But if you’re worried about weight training making you bulky, there’s no need. FIRE training will only make you bulky if that’s your goal. And a program that will make you bulky is different to one that will help you lose weight. So once again, it comes down to a personalised approach — what goal YOU want to achieve. Bulk up or slim down — the choice is yours.

Less is More

Finally, the ideal workout routine is one that incorporates rest and recovery. Most people think they need to exercise intensely every day of the week, and sometimes even twice a day. But this will only lead to burnout, injury and poor performance, and make it even harder for you to lose weight and keep it off in the long term.

For most people who are already busy working or running a business, raising teenage kids or looking after ageing parents, adding more activity into their week simply creates more stress. And stress is a metabolic blocker, which means it slows down your metabolism and slows down your results.

That’s why at Eternally Fit I only get my clients to spend 3-4% of the week working out. I know that consistency trumps volume every time. It’s far better to do a little less, consistently, than to go hard and then burn out.

In order to ensure my clients can workout consistently throughout the year, I design their workout routine based on their personal goals. All my programs incorporate FIRE, ICE, LIA and scheduled rest and recovery periods.

If you’re sick of exercising for hours and hours a week with little or no result and you’re ready to take a new approach to reach your goals, I’m ready to hear from you.

What the Fitness Industry Won’t Tell You About Exercise

Have you noticed that the one thing the fitness industry promotes more than anything else as a way to lose weight is exercise?

Whether you’re signing up for a bootcamp, one-on-one sessions with a personal trainer, a 6 or 12 week challenge, or even an online training program, exercise for weight loss is a large focus of the program.

Of course, exercise will help with the weight loss, however exercise isn’t what will make you lose the weight permanently.

If you’re relying on exercise for permanent weight loss, whether via a face-2-face program or an online one, you’re going to be very disappointed and disillusioned.

Exercise is 3% of the Equation

The truth that the fitness industry won’t tell you is that exercise is only 3% of the weight loss equation.

But they put all their efforts into selling you the 3% ‘solution’ because that’s all they know and it’s all they can sell. Think about it. Personal trainers make a living from coaching people in exercise. One of the best ways to sell their services is to tell you that increasing your exercise is the only way you’ll lose weight, and their program is the most effective.

While the right type of exercise can definitely change your body shape and help you lose weight, you can’t make it your only focus.

What Happens When You Rely on Exercise?

Firstly, relying solely on exercise to lose weight will greatly increase your risk of injury and/or burnout.

Like all things, there is such a thing as too much exercise. When you use exercise as your only tool to lose weight, you’ll inadvertently do more than you need to, or you’ll do too much too soon.

One of the biggest problems people have when they set out to lose weight is going from no exercise to exercising every day. Many PTs are guilty of encouraging their clients who haven’t exercised in years, to join their gruelling bootcamp or cardio workout as a way to ‘burn fat’. They also encourage them to exercise on most, if not all days of the week.

But all this does is increase the risk for injury, and makes the whole process difficult and unenjoyable. This increases the likelihood of the client being sidelined due to injury or giving up because it’s just too hard.

Even if you manage to stick with the program without becoming injured or disheartened, too much exercise can lead to increased levels of stress. Too much stress means you won’t lose weight, and you may actually gain weight. That’s right. Too much exercise can cause you to gain weight!

The best approach when using exercise for weight loss is to take a gradual, progressive approach

Yes, exercise does influence your weight and body shape. However, in order to harness the power of exercise, you need to understand the remaining 97% first.

Only then, can you make exercise work for you, not against you.

What Influences Your Weight the Most?

There are many things that influence your weight. How much you exercise is certainly one of them. However, the most important and influential are your habits.

Ultimately, it’s your habits that will determine how successful you’ll be in losing weight and keeping it off. Even the most perfectly designed exercise plan won’t get you the results you’re looking for if your habits don’t support long-term weight loss.

What are Habits and How Do They Influence Your Weight?

Habits are subconscious thoughts, beliefs and behaviours that are repeated regularly. Whether they are ‘good’ or ‘bad’ depends on how they serve you, but understand that habits are subconscious. That means you do them without realising. That’s why you need to make sure that your habits are designed to prime you for success, rather than sabotaging your efforts.

Let’s look at an example.

Bill is a successful business owner. However, he has neglected his health over recent years while he focused on building his business and raising his kids. He now wants to lose weight so has signed up with a coach.

In the beginning, Bill feels highly motivated and ready to lose weight. He attends all his training sessions, even though it’s hard to juggle with his business and looking after his family. He pays attention to his diet and makes a real effort to cut back on his drinking and the amount of takeaway meals he eats. He even takes the advice of his coach to meal-prep each week to ensure that he has plenty of healthy meals ready to eat.

A few weeks in, Bill has a difficult day at work. He feels angry and stressed and really wants to have a night where he can forget about his problems and his responsibilities. He decides to go out to the pub with his mates so he can blow off some steam. Bill wants to leave after two drinks, but his mates talk him into staying. Bill doesn’t want to disappoint his friends, so he ends up staying until closing time and drinks a lot more alcohol than he intended. As a result, he didn’t sleep well, ends up sleeping in and missed his workout the next morning.

Due to his lack of sleep and a big night, Bill’s mood was low the next day. Because he was running late that morning, he forgot to grab his healthy meal he had already prepared, so he had to buy lunch. He decided that a greasy burger and chips would help him feel better. While he was walking back to work with his takeaway, he ran into Dave who he trains with. Dave tells Bill it was a shame he missed out on his training session that morning as it was a good one and really set him up well for his day. This makes Bill feel even more pissed off, so he ducks into the supermarket to grab a chocolate bar to have after his burger and chips.

After lunch, Bill begins feeling guilty about the food he’d just eaten and the workout he’d missed, so decides he’ll make up for it later by going for a run, even though he doesn’t usually run. While he’s out running, he rolls his ankle and ends up hobbling back home. Bill is now even more frustrated and angry, and tells himself that there is no point even trying if he can’t get everything right. He believes it’s just too hard to lose weight while trying to run a business. He then sends a message to his coach to say he’s quitting, and he’ll come back when things ‘settle down’.

In the example above, it’s clear that Bill’s decision to quit is a result of him not being able to manage and master his habits. In the beginning things go well, but as soon as he hits a snag (a bad day at work), all his good intentions begin to unravel.

  • His inability to manage stress means he decided to go to the pub with his mates to blow off steam.
  • His people-pleasing habit meant he let his mates talk him into staying instead of putting his needs first and going home.
  • Because he hasn’t mastered his sleep habit, he stayed out drinking instead of going home and getting a good sleep.
  • His lack of sleep meant he slept in and missed his workout instead of developing a consistent exercise routine.
  • His lack of structure and organisation meant he forgot to take his lunch to work.
  • He hadn’t mastered how to manage his emotions so he gave into emotional eating and ordered a burger and chips when he could have chosen a healthier takeaway meal.
  • His habit of comparing himself with other people led him to buying a chocolate bar.
  • His diet mindset made him feel guilty about bingeing and skipping his workout, which caused him to go out for a run.
  • His habit of trying to be perfect led him to quit because he thought it was too hard to get everything right.

As you can see, exercise was not the solution or ‘magic pill’ for Bill’s weight problem. If it was, then he wouldn’t have had any trouble sticking to his program. Instead, Bill’s habits took over and led him to sabotage all the progress he had already made, and ultimately quit because he felt it was too hard to keep going.

This is exactly why exercise doesn’t solve your weight loss problems. Sooner or later, something will come up which will cause your habits to take over. If you have self-sabotaging habits, then you’ll sabotage yourself.

However, if you build habits that improve your mindset and your environment, then you’ll be able to deal with whatever life throws at you, which will make it more likely you stick with your exercise program, remain consistent with it, and get results.

Master the 97% to Make eExercise Work for You

If you weren’t able to lose weight on a previous exercise program, what makes you think you’ll be able to do it on a new one, or an online one?

Focusing on exercise for weight loss is not the answer, despite what the fitness industry will tell you. You need to factor in the remaining 97%; habit, lifestyle and mindset change (which includes your habits around food and nutrition) in order to create a lifestyle that will help you lose weight and keep it off.

If you continue to focus on exercise — which is only 3% of the equation, you’ll continue to go around in circles becoming more frustrated and disillusioned than ever.

Building and mastering habits one at a time

Identifying habits that hold you back and building new ones to ensure your weight loss success can be difficult. That’s where a coach comes in.

A coach will work with you to recognise the habits that are preventing you from losing weight. Working together, you will increase your awareness around them, understand when they pop up, how they impact your behaviour, and how this impacts your weight.

With this information, you create an action plan that will help you develop new routines of behaviour that will support your weight goals. You will do this one habit at a time so you don’t become overwhelmed about changing too many things at once. The end result is that you end up changing your ‘bad’ habits into ‘good’ ones, which helps you lose weight, without having to rely on exercise.

Am I that coach for you? Maybe, maybe not. If you want to find out if we a good match for each other, answer these questions and I’ll be in touch.

Have you ever watched a cartoon where a snowball rolls down the hill? In the beginning, the snowball is small, but as it rolls down the hill it becomes bigger and bigger until it reaches the bottom of the hill and crashes into whatever is in its way.

Losing weight and changing your body shape is a little bit like that — without the crash at the bottom!

A lot of people, especially those with a diet mindset, think losing weight is all about BIG changes. These people tend to take an ‘all-or-nothing’ approach because they believe that changes to their weight or body shape will only happen if they make big changes to their diet or exercise program. And for them, big changes often mean being perfect.

However, the biggest changes happen when you’re consistent. Consistent doesn’t mean doing things perfectly. It means making progress every day, even if those days are less than ideal and you make mistakes along the way. When you’re consistent, you’ll be able to enjoy the compound effects of small changes that will lead to big weight loss results.

The Snowball Effect

The snowball effect is the strategy of reaping the outcomes from seemingly insignificant actions. It’s what happens when small actions, done consistently over time lead to a certain outcome — for your weight, business, and life in general. But beware, it can work for you, or against you.

You see, each day we make thousands decisions, each of which ‘compounds’ with other decisions to determine what our outcome will be. Some decisions will work for us and help us reach our goals, while other decisions lead to negative outcomes.

Let me tell you a story....

A wealthy man nearing the end of his day summoned his twin boys to his bedside and told them he wanted to give them the opportunity to experience the richness in life that he had. He told them he was giving them a purse to finance their own adventures, but what would go in the purse would be their own choice.

They could choose $1 million in cash, or a penny that would double in value every day for the next 31 days. But whatever they chose, they would have to leave in the purse, under the butler’s care for a full month, so they had time to think about how to use it. They could however, open a line of credit with their father’s bank in the meantime. The father told their boys to think about their choice overnight and let him know of their decision in the morning.

The next morning both sons advised their father of their decision. The first son chose the $1 million. The second son chose the penny, despite his brother’s scoffing.

The first brother immediately opened his line of credit and hired a team of staff — an executive director, investors, market analysts and financial advisors. He also rented an office where they spent their days working out how to transform the million dollars into an even greater fortune.

On the second day, the second son had 2 pennies. On the third day, he had 4. By the end of the first week, he had 64 pennies — a lot more than what he started with, but hardly a great fortune. By the end of the second week, the pennies had added up to just over $81.

On day 28, the executive director gave the first son some troubling news. The markets had experienced a downturn and the financial projects would have to be revised, but he would have more news in a couple of days. On the morning of day 31, the sons  visited their butler to finally receive their purses, but just before they met, the first son’s executive director came to give him some news.

Some of the investments had performed well, but some had not. All in all, they had made a 50% return, meaning the $1 million was now worth $1.5 million. However, after all the expenses involved, plus the staff salaries, the bill was $1.75 million. The first son had not only lost his $1 million, but he was $250,000 in the red!  What did the 2nd son receive? Well, he was handed a fortune worth $10,737,418. I bet you didn't see that coming!

That’s the snowball effect, also known as compound interest, or the compound effect.

How the Compound Effect Can Help You

The compound effect starts off small, but actually adds up over time to some very big gains. It’s how your superannuation grows over time. You start with an initial amount, but each month you add more into your account which is added to the amount you had the previous month. And with a growing amount in your account every month, there is more to invest, which reaps you even bigger dividends.

This principle of compound interest, or the snowball effect, works in all areas of your life — business, career, and even weight loss. By consistently making progress through your daily choices, you will eventually notice a big change in your circumstances, even if you do not see any significant daily progress.

How the Compound Effect Can Derail You

However, just as your daily choices can propel you towards success, they can also be your undoing. Imagine if the second son chose to spend twice as many pennies every day, instead of gaining them. Over a month, he would have spent nearly $11 million! In the beginning, the choice to spend 2 pennies or even 64 pennies would make very little difference to the second son’s purse. But over time, it would have made an enormous difference.

To change your body shape (less fat, more muscle), it’s not the big choices that you make that matter the most, but the ones that you think don’t matter. For example, choosing to eat a 50 g chocolate bar every night doesn’t sound extreme. Certainly, eating 50 g of chocolate won’t cause you to gain weight. However, over a week, this equates to 350 g of chocolate. And over a year, this equals over 18 Kg of chocolate. Would you say that may have an impact on your weight over 12 months?

Why Perfectionism Doesn’t Work

A common mistake that people make is believing that big efforts are the only way to make progress and achieve big things. When it comes to losing weight, this usually implies going on a diet and ramping up your exercise program, and then being perfect in both. But being perfect is impossible. Not only does it rely on willpower, which doesn’t work, but it also causes an enormous amount of stress, which makes it harder for you to lose weight, or in some cases, causes you to gain weight.

When people try to be perfect in their eating or exercise program, they usually end up bingeing as a result. This is because going on a diet requires you to restrict your food in an effort to control your calorie intake. This high level of control through starvation, restrictions and rules, leads to bingeing, which then causes you to restrict your food even more, in an attempt to make up for your latest binge. This just creates a vicious circle of starving and bingeing, which only takes you further away from your weight loss goals.

Dieting, quick-fixes, and restricting your food creates a similar situation to the first son, who spent all his money and put himself into debt. It may seem like it’s the answer, because it’s full of ‘big’ actions (overhauling your food and exercising like a loon), but all it brings you is a world of pain.

Why Habits are Important

The power is in the small 1%er things you do. While they may seem small and insignificant, just like the pennies in a purse, they will add up over time. However, the only way to ensure that you’re creating a positive snowball effect is to build habits that will take you towards where you want to be.

Habits play a huge part in your weight loss journey because they are unconscious patterns of behaviour that you do without even realising. Effectively, they run your life without you even noticing. That means in order to lose weight, and have the life you desire, you must develop habits that support these goals.

What are some of the most common habits that prevent people from losing weight? Well, let’s see:

  • Having a diet mindset — this will see you jump from one diet to another, always looking for a quick-fix to your weight problem.
  • Being a perfectionist — trying to get everything ‘right’ and beating yourself up for making mistakes.
  • Feeling guilty about putting yourself first — always putting other people’s needs before your own.
  • Being a people-pleaser – trying to be all things to all people in a quest to be loved and accepted.
  • Lack of confidence — doubting yourself and your ability to lose weight.
  • Living in fear — being afraid of what others think, and being afraid of change and being afraid to take chances.
  • Not celebrating your small wins — and only looking for big results.
  • Focusing on the end result, instead of the daily action steps that will lead to your result.
  • Comparing yourself to others, instead of focusing on what you need to do.

All of these habits have their own sets of behaviours that compound that take you further and further away from your goals. The good news is that you can change these habits into ones that will help you lose weight. (Check out my ‘Change Your Habits’ post).

The Power of Tiny Gains

By understanding the snowball effect, you can harness its power and create some outstanding results. The snowball effect works in two ways:

  1. The compound effect of doing the same thing over time.
  2. The effect of one action snowballing into another positive action.

Your daily actions compounded over time have the same effect as the pennies for the second son. When you look at these actions individually, it’s easy to think they don’t have much power. But when you compound them, you’ll see that they do.

For example, going for a walk each day might seem like a small action. However, even if you only walked 4 times a week, over a month, that’s 16 walks. Over a year, that’s 208 walks. Over 2 years, that’s 416 walks. Now imagine if you decided not to walk. Over 2 years, you’d miss the opportunity of walking 416 times. As an added bonus, walking will have become a habit so you’ll no longer have to think about doing it. It will just be something you do in your week.

Often, we convince ourselves that change is only meaningful if there’s a large, tangible outcome associated with it. We put pressure on ourselves to do something big, or make an enormous improvement, that everyone will notice and talk about.

However, if you focus on improving by just 1% every day for a whole year, you’ll end up 37 times better over that time! Imagine being 37 times better at the things that will help you lose weight? Imagine being 37 times better doing the following:

  • preparing fast delicious meals;
  • sleeping and rest;
  • managing stress;
  • recording data;
  • facing your fears;
  • training effectively;
  • dealing with emotional eating;
  • limiting your alcohol intake;
  • believing in yourself;
  • letting go of the need to compare yourself to other people;
  • feeling confident.

Improving by 1% each day for 1 year will see you improve by 37 times!

If you got 37 times better at any of the above, do you think that would have an impact on your weight?

Of course, you would! Small choices don’t make much difference at the time, but certainly add up over the long-term.

Small Choices Lead to Positive Choices

The snowball effect also works with regard to making better choices.

For example, let’s say that on Sunday, you decide to spend a few hours food prepping for your week. This helps you feel organised and on top of things before your week even begins. This helps you relax and reduces stress. Because you’re feeling relaxed, you’re ready to go to bed earlier than usual and you sleep really well. You wake up before your alarm and feel energised. You get your morning workout done, and you have your post-workout meal ready to eat when you get home. Because you’ve nourished your body, and haven’t felt stressed, you head off to work in a positive mood. You also grab the healthy lunch you prepared when you did your food prep, because you want to keep making good choices to fuel your body. Because you worked out in the morning, you’re still experiencing the effects of all of those feel-good hormones, so you have a happy day. You also work productively, and feel confident because you know you’re doing positive things for your health (by working out, and eating healthy, nourishing meals). At the end of the day, you leave work feeling positive and energised, having achieved a lot. You feel so good, that you decide you’ll go for a quick walk with your partner before dinner. While walking, you spend time catching up with each other and come back feeling connected. You and your partner then prepare dinner together, happily chatting and laughing, before sitting down to eat with the rest of your family. After dinner, you spend some quality time with your kids, before heading to bed for another good night’s sleep.

Now, let’s look at a different scenario.

It’s Sunday afternoon and you’re sitting on the lounge watching Netflix and drinking wine. You know you should probably do something a bit more productive, but you tell yourself you’ll just watch ‘just one more episode’. Before you know it, it’s dinner time and you haven’t organised anything. You decide on a take-away pizza because you just can’t bear the thought of having to cook. You figure you may as well finish the bottle of wine, and promise yourself that you won’t drink all week. However, after dinner, you don’t feel so well — a combination of too much wine and greasy pizza. You head to bed but are unable to get to sleep. By the time you eventually doze off, it’s after 1am. You end up sleeping through your alarm and miss your early morning workout. Because you’re running late, you start the day feeling stressed. You have no food in the fridge that you can quickly grab for lunch and race out the door without even eating breakfast. On the way to work, you go through a fast-food drive-thru to grab something for breakfast. You feel guilty, but tell yourself it’s better to eat something than nothing at all. By mid-morning, you’re starving again and starting to feel cranky. You head to the nearby café and buy a large coffee and a muffin. While it fills the gap, it doesn’t really hit the spot and you spend the next few hours feeling bloated and even more guilty. You’ve also developed a headache and are feeling irritable and tired. You can’t wait until lunchtime where you decide that a greasy burger and chips is probably what you need to feel better. The afternoon drags slowly and you feel exhausted and cranky. You haven’t even made a dent in the pile of work that you needed to get through today, so you know that you’ll have to work back late which really pisses you off. As you leave work late, you realise you have no food at home and once again, you can’t bear the thought of cooking. So you grab take-away again. Because you’re tired, stressed and feeling guilty about your food choices for the entire day, you snap at your partner and end up yelling at your kids. You pour yourself more wine to soothe the stress and turn on the TV, trying to block out your day. By the time you get to bed, it’s already midnight and you’ve got another headache.

The simple choice to spend time food-prepping led to a happy, productive day that included exercise, and time with the family. The simple choice to NOT food-prep but instead to drink wine and watch Netflix led to increased levels of stress, poor eating, and a bad attitude.

It’s amazing how one seemingly insignificant choice can snowball into an entire crappy situation.

How a Body and Lifestyle Transformation Makes Your Life Better

The great news is that the snowball effect doesn’t just apply to weight loss. It applies to your whole life. By making changes to one area of your life, they can snowball and improve other areas of your life. For example, when you undertake a body and lifestyle transformation, you can expect to:

  • Improve your health, which means you won’t have to worry about developing chronic disease as you get older, which means you’ll have more time, energy and money to spend doing the things you really want to be doing, such as travelling, or spending time with you grandkids.
  • Increase your confidence, which means you’ll finally feel good about yourself and how you look, which means you’ll want to wear the clothes you’ve always dreamed of, and you’ll be excited to go to social events and have your photo taken, instead of hiding away in the background, wearing clothes that cover up your body.
  • Be more successful. Your new-found confidence will mean you’ll finally have the courage to ask for that pay rise, go after that promotion, or take the steps to grow your business. You’ll stop comparing yourself to other people, and start to see the strengths that you have. You’ll also stop worrying about what others think of you, which means you’ll have the freedom to make decisions that are right for you, and the future you want.
  • Have more money. Getting that promotion or pay rise will mean more money. Having better health means you’re not spending it on doctors’ appointments or medications. When you feel good about yourself, you won’t spend money on unnecessary items to fill the void inside you.
  • Love yourself, which will mean you’ll put yourself first, and you’ll no longer put up with toxic relationships, or spend your time pleasing others at the expense of what you need. You’ll also stop comparing yourself with others and stop worrying about what other people think of you. This will also lead to a better relationship with your partner, your kids, your family, friends and colleagues. You’ll find that the relationships you have will be supportive and encouraging.
  • Be a better role model which will mean you’ll have a positive influence on those around you. You’ll be able to pass on healthy habits around eating and nutrition to your kids, and help them develop better mindsets, so they can avoid the mistakes that you’ve made, and have the future that they deserve. You’ll also influence people you work with and socialise with, and may even be the catalyst for change in their life. Just imagine how you’d feel if you knew that your decisions to change your life, ended up changing someone else’s, which then snowballed into helping other people!

The snowball effect is everywhere. It’s up to you to decide if you’re going to harness it to make positive changes in your life and the lives around you, or if you’ll continue to let your current habits and mindsets snowball into a negative direction.

Because whether the snow ball effect works for you or against you, is down to your choices.

Change your Environment

The key to making better choices is in developing better habits. And the way to develop better habits is to create an environment that promotes these.

Your environment is the invisible hand that shapes your behaviours. And when you choose to repeat these behaviours you turn them into habits. The choices you make will be influenced by external factors, such as the people around you, the physical environment around you, and your mindset.

In the example above, the fridge full of healthy meals led to a great sleep, and a morning workout, and a great day. The great day led to more positive behaviours such as walking, cooking a healthy meal and time with family.

On the flip side, the environment of watching Netflix led to the behaviours of sitting on the lounge and drinking wine, instead of spending time food prepping. The empty fridge led to buying fast-food!

When you set up your environment in the right way, it will be easier to make the better choices. Go through your pantry and fridge and get rid of all the crap that’s in there. Yep, just throw it out and replace it with better alternatives.

Set Yourself Boundaries

We’ve already talked about the importance of habits and why you need to develop habits that support your weight loss goals, which will help create the life you’ve always dreamed of. Another strategy to help you develop positive habits, and create the snowball effect that you’re looking for is to utilise the boundary strategy.

Put simply, this strategy is a way to create more structure in your life, and provide you with a guide on what you will and won’t do in certain situations, to ensure you’re progressing consistently. You might also call them non-negotiable behaviours.

Boundaries aren’t rules; they’re guidelines that you get to develop around what works for you and your lifestyle. For example, if you set a boundary that you don’t watch Netflix until you’ve done your food prep, you’ll avoid a similar situation to the one we looked at earlier. You’d also avoid that situation if you had boundaries around how many times you ate out each week, when you go to bed, and when you finish work.

Weight loss is an emotional journey, and when you get caught up in emotions, you end up making decisions that derail your progress. Having boundaries in place helps you avoid the emotional decisions and fallout that occurs as a result, and instead helps you stick to the plan that you know will lead to success.

Be Patient While Your Snowball Grows

The thing with snowballs is that you have to start out small. Remember the son with the pennies? It wasn’t until almost the end of the month that he noticed any big pay-off. He had to be patient and wait. Now granted, a month isn’t long to wait to make $11 million! But when you compare the one penny he had, to the $1 million his brother had on the first day, the discrepancy was huge!

This fable also shows that the fast way, isn’t necessary the best way - the slow way is.

Diets promise you quick results in lightning fast time. That’s part of their appeal. Combine the hype with an amazing before and after photo, and it’s easy to see why people fall for them all the time. However, as we know, diets don’t work in the long-term. The ‘amazing’ results you get in a short-time never last, and before you know it, any gains you’ve made are lost, and you’re even further behind than you were when you started (remember the first son?).

Long-term weight loss doesn’t happen overnight. Big results don’t happen straight away. If you get them, then you’re dieting, which will only leave you worse off. Just like the second son who patiently waited and trusted the compounding process when it came to his single penny, you also need to be patient and trust the process. Get your snowball rolling, and trust that what you do today will compound into great results down the track.

Because the truth is, the most successful people in the world, whether it’s related to weight loss, business, or something else, are those who delay gratification. They understand the difference between what they want now compared to what they want most. They understand the snowball effect and they know that something better is coming if they’re patient.

Helping Your Snowball Gather Momentum

The snowball effect is working in your life right now, whether you like it or not. Whether it’s taking you closer to your goals, or further away depends upon the daily choices and actions that you’re currently taking. However, as we’ve seen, most of our choices and actions are based on our habits, rather than our conscious choices. And unless these habits support our goals, we’ll be forever sabotaging our own success.

The key to making choices that will have a big return of investment down the track, is to become aware of the things that are taking you in the wrong direction. This is difficult to do on your own, which is why you need a coach. Coaches are not emotionally involved in your situation and are able to identify the things that may be causing your snowball to roll the wrong way. Once they do, they can develop a personalised plan, with structure and accountability, to get you on the right track.

Am I that coach for you? Maybe, maybe not. If you want to find out if we a good match for each other, answer these questions and I’ll be in touch.

Invisible Success - What Aren’t You Seeing?

Are you ready to give up on your weight loss goals because your results have stalled?

Or maybe you’re getting results, but they’re just not quick enough?

If you can relate, I have some good news for you.

Weight Loss is Not Always Linear

Despite what the diet industry would have you believe, weight loss isn’t always linear. Sure, the first 5 Kg can come off relatively easily, but after that it can appear that things are stalling.

If you’re staying committed to your program and continuing to work toward your goals but not seeing any progress on the scales or in your clothing size, don’t despair. You may be experiencing invisible weight loss success.

Invisible Weight Loss Success

Invisible weight loss success is the point where your metabolism is re-setting as your body tries to adjust to a new normal. During this phase, you may not notice any progress with your weight loss.

This can be frustrating, and can lead you to believe that what you’re doing isn’t working. But before you throw in the towel, give up, and look for the next diet to go on, it’s worth checking in to see if you have any signs of invisible weight loss success.

Invisible success can be different things, including physiological (those relating to changes in your body), and habitual (those relating to changes in your habits). Being aware of your invisible success is one of the surest ways to measure progress when the scales are not budging.

If you notice any of these, then you can rest assured that you are progressing, and there’s no need to give up.

Physiological Success

Read the following and see how many you can relate to:

  • You sleep better — fall asleep quickly and wake up feeling rested.
  • Your skin is clearer and your hair and nails are healthier and stronger.
  • Any gut issues you may have had have improved.
  • More energy.
  • Less anxiety and lower stress levels.
  • Feeling less bloated and inflamed.
  • Increased mobility and range of motion.
  • Improved blood pressure, cholesterol or other health markers.
  • Reduction in the amount of medication you take.
  • Feeling more alert and ‘switched on’.
  • More balanced hormones.
  • Feeling more positive and happier.
  • Being able to get through a whole exercise session without needing to rest.
  • Recovering quicker and better after your workout.
  • Improved libido and sex life.
  • Your clothes fit better or are feeling looser.

Also, we often look for weight loss evidence in the places where we most want to lose weight (e.g. stomach or legs). However, fat loss can occur anywhere on the body, so grab a mirror and see if you can notice your body looking a bit different from the back.

Improved Habits

If you’ve noticed any changes in your habits or mindset, then you are definitely making progress. Examples include:

  • Eating less junk food.
  • Drinking less alcohol.
  • Making better choices with your food.
  • Trying new foods that you’ve never tried before.
  • Letting go of the diet mindset.
  • Not viewing food as good or bad.
  • Developing a deep understanding of why you want to lose weight.
  • Joining in with your kids instead of parenting from the sidelines.
  • Gaining a better understanding of your habits and what is holding you back.
  • Developing consistency with your training.
  • Being a better role model for your kids.
  • Going from ‘I’m not a morning person’, to being able to train early in the morning.
  • Feeling clearer about your goals and how to achieve them.
  • Spending less time on social media and more time on doing the things that will lead to weight loss success.
  • No longer skipping meals.
  • Regularly planning and prepping your meals.

Increased Confidence

Another important marker of your weight loss progress, is how confident you feel. Most people lack confidence when they’re overweight. But as they start to lose weight, and start to change some of their habits, they find that their level of confidence also increases.

Some examples of increased confidence include:

  • Being happy to have your photo taken.
  • Wearing swimmers at the beach without covering up.
  • Trying new things and experiences.
  • Improved relationships with your partner, family and friends.
  • Increased revenue in your business.
  • Applying for a promotion or a new job.
  • Signing up to study something you’ve always wanted to do.
  • Feeling like you’re ready for a career change.
  • Being willing to go out in public.
  • Not wanting to hide at social functions or needing alcohol to give you a false sense of security.
  • No longer worried about what other people think of you.

Celebrate Your Progress

Too many people only focus on the scales or their clothing size, to gauge their weight loss progress. But when you only look for a big result in one area of your life, you run the risk of ignoring all the other positive things you’ve changed.

Focusing on what you haven’t achieved will only leave you feeling frustrated helpless. However, celebrating all your milestones and the evidence of invisible success will help you feel proud of yourself, and will motivate you to keep going, despite not seeing the result on the scales that you’re expecting.

And we all know that for long-term weight loss, you need to be able to hang in there when the going gets a bit tougher.