If You're Struggling To Lose Weight, Try These 4 Weight Loss Tips To Create A Powerful Fat Burning Mindset
My guess is you're reading this article because you're struggling. Struggling to lose weight and keep it off. Maybe you've tried everything, every diet under the sun, and every hack on Pinterest. But still the weight won't shift. So with your emotions and patience on a knife-edge you're hoping these weight loss tips are the answer.
Well, you're in luck my friend. Because in this article I'm confident you'll discover exactly what you're looking for. Although, I'm not going to give you pointless hacks that don't work, or sell you some BS supplement. What you'll get from this short article are weight loss tips that work.
So let me tell you what you're going to find out.
- The real reason you're struggling to lose weight.
- How to get your mindset right before you even start.
- The secret to setting realistic expectations.
- How to develop a powerful fat loss mindset to be free of self-doubt.
- The truth about what it's going to take to live a leaner, healthier life, for good.
That's exactly what you're looking for, right?
So let's do this my friend.
Why You're Struggling To Lose Weight?
You're not in a calorie deficit. It's really that simple.
If you're not losing weight then you're eating too many calories for the amount you're moving. I know this might seem a gross over-simplification of the process, but it's true. It's nothing to do with starvation mode, eating too many carbs, intermittent fasting, or anything else you might be thinking.
Despite what your favourite Insta-Guru says or what BS is floating around the water cooler at work, losing weight is directly influenced by your calorie consumption.
And if weight loss isn't happening, well then energy balance isn't quite where it needs to be.
But it's about more than calories
While energy balance is the fundamental part of the process you're missing, you might not understand why. After all, you followed all the advice, calculated your calories online, and tracked everything to the gram. So the weight should be falling off, right?
Allow me to introduce two concepts into the mix for you...
'Knowingly Non-Adherent' and 'Unknowingly Non-Adherent'. I can just imagine your face curling up with confusion, like a Bulldog chewing a wasp. So let me explain what this all means.
"I'm definitely sticking to my calories"
Adherence is the crucial element of fat loss. Your ability to adhere to a calorie deficit underpins everything. Because if you can't stick to the amount of calories you need to eat in order to lose weight, then all the weight loss tips in the world can't help you.
In fact, it's so important, it's the foundation of the nutritional aspect of The Lean Life Method, my online coaching programme. See...
So let's go back to those two concepts of adherence for a second.
If you're 'Knowingly Non-Adherent' this means you're going over your calories and you know it. The donut you had in the office on Friday for Sandra's birthday and the extra slice of pizza on Saturday night still count. Even if you didn't log it in MyFitnessPal.
The opposite of that is 'Unknowingly Non-Adherent', which means you feel you're doing everything right, but for reasons unknown to you, you're not in a deficit. And this could be down to a number of different reasons. For example, incorrectly measuring those spoonfuls of peanut butter, or confusing raw and cooked weights when tracking. And not to mention the fact MyFitnessPal can be hit and miss sometimes.
"MyFitnessPal is like the village bicycle. Everyone can have a go at it and can leave a part of themselves in it..." (Martin MacDonald 2019).
Everyone's a liar!
Under-reporting calorie intake is common. In fact, it's human nature. Even the professionals aren't immune.
Studies into non-adherence throw up some interesting considerations. For example, this one in particular might interest you.
It took dieticians and non-dieticians and compared actual calorie consumption versus what they had recorded in 7 day food logs.
Interestingly, both groups underreported. Dieticians by an average of 223 kcals per day and non-dieticians by 429 kcals per day. So whether you have knowledge of nutrition or not, you're still capable of lying. Whether you realise it or not.
The Mother Of all Weight Loss Tips
Before you get stuck into the meat and potatoes of these weight loss tips, let me give you a bonus one before you even start.
Your next effort to lose weight needs to be based on a method that allows you to adhere to a calorie deficit for the long-term. it's no good starting that keto diet if you love carbs. And there's no point in you following an Intermittent Fasting diet, if breakfast is your favourite meal of the day. Trust me, you're shooting yourself in the foot before you've even started.
And if you need help finding the best diet for you, you might want to check this out.
But for now, let's get starting with those all important weight loss tips, so you can build your fat burning mindset.
Start Your Journey With Purpose
Developing a true sense of purpose can be broken down into a 3 step process.
Step 1 - Find Your Why
"Find your why" is a common phrase you'll hear these days. In fact, it's almost become a little cliched and stale. But it's still an important part of the process.
Having a sense of purpose is important. Because this journey to a leaner, healthier version of you won't be easy. It's going to take hard work. And there'll be some points along the way where you'll feel down and demotivated.
So when you get to those inevitable low points you need something to focus on that's going to keep you motivated and pushing forward.
And trust me, "I wanna be ripped" or "I want a pert butt" is not going to cut it.
You want to go a little deeper than that. Ask yourself what the real reason is for you to achieve your goal. Do you want to "get ripped" because you're uncomfortable with how you look in the mirror? And you want to be leaner so you can strut down the beach with topless confidence and bump uglies with the lights on?
Or do you want that pert butt because you lack confidence in social situations. And being more comfortable in your own skin would help you walk tall with pride and confidence?
Whatever your goal, find the real reason you want to achieve it. You'll be glad you did further down the line.
Step 2 - Small Achievable Goals
Aiming for a big goal is ok. There's nothing wrong with being ambitious. But breaking that down into a series of smaller, more achievable goals is going to make it feel much more real.
Too often you start out with all the motivation in the world and a huge goal. But quickly motivation begins to wane as that goals feels so far away that you'll never get there.
So having incremental milestones can be really beneficial here.
And don't just focus on outcome goals, like 'lose 5kg'. Think more about inputs that you can control each day. For example, how many calories you consume, your step count, and how many times you go to the gym.
These are the things you have a direct influence over. Scale weight changes are out of your control (to a certain degree).
Step 3 - Make Your Goals Public (Maybe)
This one isn't for all. And in reality, it might not be a good thing. But it might well be something to consider.
Once you've set your goals, make them public. Share them with your family, friends, and social media network.
This should help people rally around you and support you on your journey. Additionally, it creates a sense of accountability for you. Positive pressure to see this through no matter what.
Although, if the thought of that fills you with anxiety, terror, and dread, maybe it's not for you.
Make Sure You Have An Achievable Plan
Second in this series of weight loss tips is Planning.
Planning is a critical part of the process as it takes achieving your goals one step further. Done right, a clear plan should give you a real sense of belief that you can make this a reality.
So here's my advice for developing a rock solid plan:
- Choose a way of eating that you truly believe you can stick to for a lifetime (not just 12 weeks).
- Pick a training programme you enjoy and will deliver the results you want (you can get a free one right here)
- Take time at the end of each week to plan the next in detail
- Plot out your social events and work schedule. Decide if you need to adjust your nutrition to stay on track.
- Figure out what days and times you'll be training on
If you do all of that, you're setting each week up for success. Sure, life will always throw you the unexpected curve ball. But that doesn't happen all the time. And having a plan will help you roll with the punches way better than you are right now.
Finally on this one, have it in your plan to replan frequently.
Take some time at the end of each day to reflect. What did you do well that you can repeat? What didn't go so well that you can learn from and improve?
Don't passively go through each day. Because each 24 hours that passes has a multitude of learning points to help you smash your weight loss goals out of the park.
And with that said, it's on to the third of our weight loss tips.
Learn The Art Of Patience
How long do you think it'll take to achieve your goal? Whatever number you have in your head, double it. Fuck it... multiply that number by 10. Because this is going to take way longer than you realise.
You and I are human (at least I assume you are). And it's our natural tendency to underestimate the size of the task and overestimate the ease with which we'll get there. No matter how many times you've failed to achieve your weight loss goals in the past, you'll undoubtedly think this time it will definitely take 90 days.
But the truth is, unless you're already pretty lean, you're goal is going to be more long-term. So make sure you're truly in this for the long-haul. Don't bail after 6 weeks when the abs aren't on show. Believe me, that juice cleanse is worthless now and it'll still be worthless in 6 weeks.
Focus on the day to day process goals you created at the start. Be consistent and chip away at them each and every day. Revel in your daily success and small wins.
When you accept that your goal will take time, the faster your results will come.
Be Persistent And Unrelenting
This is the tough one.
Things seem easy in the beginning. Maybe not quite a breeze. But you're certainly riding the crest of a motivational wave. And it pains me to say it, but you will have low moments. It's inevitable.
Whether you're going it alone or you have a coach like me to support you, weight loss isn't easy. The concepts and principles might be, but application is tough. So having the resilience, persistence, and tenacity to battle through is all important.
When you hit those low moments it's the other 3 weight loss tips in this article that will be your saving grace. Revert back to them and use them to your advantage,
- What's your purpose? Why are you trying to achieve this goal. Reflect and use the connection with your why to reignite the fire of motivation.
- Plan. Replan. And figure out went when awry. What can you learn and how can you adjust so it's less likely to happen again?
- Remind yourself you're in this for the long-haul and this is part of the process. The best thing you can do is get back on track ASAP
The Bottom Line. Why These 4 Weight Loss Tips Might Be The Answer
The truth is no-one has all the answers. Weight loss is not a simple maths equation. Human emotion plays an important part in the process. So take the time to focus on how you make your weight loss journey unique and specific to you.
I'd love to be able to wave my nutritional light saber or use a Jedi mind-trick to help you lose weight for good. Unfortunately, successful weight loss is less about hacks and more about creating the mindset to apply basic principles, consistently over time. And that's what these weight loss tips are designed to do. They're not created to offer you a fat loss miracle. They're here to help you cultivate a strong mind and a realistic plan of action. Because those two things are what's really going to be the difference maker for you.
Want A Free Training Programme, Guide On Calculating Calories, And To Sample The Lean Life Method?
Here's what to do next to get on the fast track to a leaner, healthier, stronger body. Simply click the link below and I'll send you my Lean Life Kickstarter Pack. In it you'll find a free 4 week beginner's training programme (complete with exercise videos and a workout tracker), a guide on calculating your calories, plus so much more.
If you want it, grab it here. It's a perfect way to practise exercise execution, wit a programme you know works.
But for now, all I'll say is... Keep living the Lean Life and I'll see you soon.