Losing fat can be a daunting task. Knowing what to eat, when to eat, how to workout, what supplements, and every other factor under the sun can lead to paralysis by analysis for many. I’ve failed at it myself time and time again. But, I promise you, there’s hope!
By following the 3 steps listed below, you’ll be set up for a successful, long-term fat loss journey!
Set a REAL Goal
Goal setting is a crucial component in long-term fat loss, as it helps to keep you on the path. Knowing that there is a tangible goal with a date tied to it is a great form of accountability.
In order for this step to work, the goal you set needs to be something tangible. That can mean a number on the scale, fitting a certain pair of jeans, performing a certain amount of reps of any exercise, or any other measurable metric you deem worthy of quantifying your progression upon.
From there, break that goal down into pieces. If your goal is to lose 20lbs in three months, break it down into what you need to lose every week. If your goal is to do a set of 5 with 185lbs on deadlifts, break it down into what you need to do each session to take a step closer to that goal.
Create Small Victories
To get to that goal you set, you need to create small victories. These can be things that might not even seem like a large factor, but add up over time.
For example, if you want to lose 20lbs, break down the choices you make in day-to-day life to reflect that. Take the stairs, park far away, pass on the free bagel, choose water.
While these small choices might seem negligible in the grand scheme of things, when you add them up over a large period of time, they make a world of difference. One of my favorite examples is drinking a Coca-Cola every day. In 12oz of Coca-Cola, there’s 140 calories. If you were to multiply 140x365 (one for every day of the year) you’d get 51,100 calories.. Or what we can assume would equate to 14.6lbs of fat tissue.
Only Plan For What You Can Commit To
The quickest way to fail a fat loss journey is to expect to hit a homerun on your first at-bat. Time and time again, I see individuals who plan to lift and do cardio 7 days a week, by hardcore discipline. The problem is, these individuals likely already have other responsibilities on their plate.. Job, family, school, you name it.
To expect yourself to dedicate the amount of time and effort to your fat loss that a professional bodybuilder would is just unrealistic. Plan for things you can actually commit to. If that means 3 days a week of 30 minutes of exercise, that beats expecting 10x that and actually carrying out none of it. What matters is consistency, this journey isn’t about being an A+ for one day and a F- for the rest. It’s about showing up, staying on the path, and holding yourself accountable while also keeping your head out of the clouds.