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Expectation vs reality.


As humans we have the bad habit of planning for the best. We plan assuming everything will go how we expect it to.


We think we can and will handle situations (in this case dieting situations) better than what we actually can.


So a couple of important things to remember to help.


1 - if it was easy you wouldn't need to diet. We are surrounded by hyperpalatable food and drink which is easily accessible and cheap. 


It is actually easier to overeat as a result and therefore be overweight than it is to undereat (calorie deficit)


2 - life is going to continue whether you have made the decision to diet or not.


Weddings 

Funerals

Birthdays

Work nights out

Graduations

Kids birthdays 


You can't say no to all of them.


So you have to learn to navigate them without thinking


"This is going to be a struggle"


"I'm not going to be able to do it"


Instead plan for the WORST ahead of time.


You will overeat, you will drink, you will go up for that 2nd piece of cake.


So plan ahead


Reduce intake for the days before/ after.


Increase activity the days before/after.


Make sure it is worth it.


Don't go smashing out 1000 calories of donuts if donuts aren't even your favourite sweet.


Don't get drunk on cheap shitty beer adding in extra calories you don't enjoy etc.


3. Mindset


Too many people start a diet only to complain about having to diet.


Whilst it isn't necessarily a fun experience if we are at a point we need to diet we have already:


  • Enjoyed our food a little too much

  • Had too much variety and options

  • Not considered or worried about our weight or impact on our health of the foods we are eating.

  • Said yes too much


So a period of 30-90 days of restriction, of having to say no, of having to think about our food environment daily isn't that big a deal PROVIDING we go into it with the right mindset.


You don't have to be perfect and you will make mistakes but these mistakes are there to learn from.

So you can grow beyond where you are currently.


So you can take a step towards maintaining your new weight long term and not feel like you always need to diet.


4 - Don't listen to most messages on social media.


A lot of trainers and coaches will post about their clients losing x amount of weight WHILST still eating their favourite foods, whilst still celebrating events etc.


How any diet should be sustainable.


This is not the case 99% of the time.


Most of us do better with clear “yes/no” rules rather than trying to “moderate” in tough situations.


We will need to consider the events we go to to help us control our environment.


We will need to say no and learn how to continue saying NO when those around us say things like


" It's only one, one won't hurt will it?"


  5 - Apply your energy towards what you CAN do to improve in the future. Don't apply your energy to what you feel you didn't get right in the past. Reflect on where you could have improved, sure. But reflect with the goal of improving.  


A few more things to consider to help you with your weekends


  • Weekends often come with less structure, later nights, and possible stressors (or stress relief attempts like drinking). These affect appetite, decision-making, and cravings. 


  • The more often you navigate a weekend successfully, the easier it becomes. Confidence grows through action, not before it.



If you are struggling to make this work and would like a coach in your corner and some accountability book a call at the following link:

 
 
 

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