There are a lot of factors when it comes to your health and fitness success. Let us get into what it takes and the order of importance. The order is important and often overlooked.
This one is the most overlooked factor for health, being the ideal body weight and feeling great in general. Not getting enough sleep has a detrimental effect on all aspects of your health. Getting 7-8 hours sleep consistently will pay enormous dividends to your health.
Your body and mind will recover properly. Your appetite and hormone signalling will work as they should. You will find it easier to not gain fat and you will also find that you have greater willpower and decision-making ability.
Sleep is essential and is always one area that people sleep on.
People often confuse diet and dieting. Dieting is something people do, for example following a 6-week diet for x goal. Your diet, on the other hand, is what you eat day in a day out. Most people do not, as much as they think they do, have a varied diet. Usually, most of us consistently eat the same twenty foods over a week. This is your diet.
When it comes to your goals physique where losing body fat is your goal, diet is vital. Your diet is more important for fat loss than exercise, I stress this again when it comes to fat loss diet is more important than exercise.
Most people do not eat for their weight loss goals. They might think they are but if they were to recount all the food and liquid calories they had in a day they would be amazed how quickly 200 calories over your goals adds up over time.
So if you want to lose body fat you have to eat in a caloric deficit, meaning you eat fewer calories in a day than you burn off. So you keep your health up you want to get these calories from the most nutritious foods you can eat: meat, fish, vegetables and fruit.
Your diet will determine long term how your body functions, it is the way you fuel yourself. So if you want to feel and look your best you need to have a diet aligned to your goals.
This may surprise people that this is third on the list but people almost put too much emphasis on exercise and what it can do. Now don’t get me wrong exercise is important but when it comes to fat loss it is only one factor. You probably only exercise for 1 hour a day but the other 23 are made of sleep and your dietary decisions. These are the harder parts.
Exercise will help you burn calories, it will help you build muscle which will help you look better and burn more calories but it cannot outdo a bad diet.
Exercise will improve your health, lower your risk of disease but if fat loss is your goal exercise is less important than diet.
This is the most overlooked aspect when it comes to fat loss. Friends and family that support you. If you are on a diet and you are not eating junk food yet every time you head out with your friends and they encourage you to work around your diet they are not helping you, they are making themselves feel better.
You see dieting to lose fat is tough, it requires discipline and if your nearest and dearest are not encouraging and supporting you from a good place then you are doomed to fail.
If you are chowing down on chicken and broccoli while the rest of your family is wolfing down chips, onions rings and some deep fried chicken you are probably not going to last long. If you sit down to watch TV and everyone around you is chowing down on some junk you will probably break. Now does this mean falling out with people or becoming a hermit, no. It means just letting people know your desire to be a healthier weight and for them to respect your choice. If you were a smoker and tried giving up people would not encourage you to start back they would support you. Your fat loss should be the same. The day you go for the cake they should stop you and remind you of why you are dieting.
If you sit down to watch TV and everyone around you is chowing down on some junk food you will probably break. Now does this mean falling out with people or becoming a hermit, no. It means just letting people know your desire to be a healthier weight and for them to respect your choice.
If you were a smoker and tried giving up people would not encourage you to start back they would support you. Your fat loss should be the same. The day you go for something that puts you off your diet they should stop you and remind you of why you are dieting.
We all break, we all make missteps, to error is human. However just because you went off your diet at 11 am, that does not right off the rest of your day. If you get a small scratch on the door of your car you don’t think “well there goes that car” and just leave it. No, you just accept it and move on. Making a mistake on your diet is no different.
Weddings and Birthdays happen, don’t beat yourself up about it, just make adjustments. You should be in this for the long game and have that mindset. Yes making a mistake every single meal and every single day will probably mean you get no were, but if you eat 21 meals a week (3 a day) and one or two of those meals are a little bit off, well long term you are heading in the right direction.
There it is the recipe for fat loss success. If any of these are missing it will make your goal of fat loss a lot harder.