When it comes to losing weight from my experience people have good and honourable intentions. Intentions and grandiose plans aren’t always enough though for success. From short term detoxes to crash dieting there is a wealth of schemes to help you, but like most get quick rich schemes they are on the whole statistically more likely to fail than to be successful. Not all of us have a cast iron will 24/7 and most people will suffer from adherence issues. The key is though if you are going to take a measured approach then how do we maintain successful behaviours for our long term goals.
Now I joke a lot of the time that when it comes to losing weight that fat loss diets always start on a Monday.
Perhaps the grind of the “work” week (whatever that means now) breaks down your adherence. Simply stuff is getting in the way of your success, be it fatigue, stress or the fact that that you are focussing on other things. Maybe you are rewarding yourself for a busy week by smashing a whole bar of milk chocolate, 2 bottles of red wine and half a block of cheese over the weekend. Either way you have decided that the diet starts on Monday. What we have here is typically not an issue with creating a calorie deficit, we have an issue with creating a consistent deficit. In essence we can’t maintain our adherence through 7 days consistently.
Now if we look deeper at people when they are motivated to change when are you likely to fail?
A study has recently looked at this. When are people most likely to lapse and how are they lapsing. At this point it might be a good idea to compare this with your behaviours.
In essence a lapse was a period of over eating or consumption of an undesirable food. Science and research sometimes gets a lot of criticism with people questioning it’s real world application. This study is the real world- we all screw up and what you might see here is a way to access your adherence to give you a greater chance of success.
What you can see is that your lapses effect your maintenance of weight loss- which makes perfect sense. People on average lapsed 4 times a week mainly on the weekend evenings at home. That glass of wine on Friday, Saturday and Sunday might be catching up with you now hey!
What’s the reality of this though when it comes to your plan?
Individualised strategies are important as one size does not fit all here. It highlights that willpower is not enough and is variable from person to person. What though can you do to be more successful at adhering to your diet?
- Limit highly desirable foods at home. Perhaps keep your treats for when you aren’t at home?
- Organise and plan your evening schedule to avoid eating calorific food. That may involve changing eating time or incorporating more balanced snacks at different points through the day (especially in the evening).
- If you have balanced your intake throughout the day you earn yourself more flexibility later on in the day. If you had a fry up for breakfast and lasagna for lunch you may be coming up a bit short of calories later in the day which may leave you hungry.
- Success is only achieved if you can stick to something. If your diet is extreme you will fail at some point as failure occurs when you don’t want to suffer.
- Your lifestyle, who you eat with and where you are when you eat matters as you will have to fit your diet to your lifestyle. That could mean 3 square meals that could mean 5 small meals- either way try to experiment to see what works best for you.
As a disclaimer the smarter stuff around carbs, fats and proteins does matter. At an initial level though adherence to a plan which has lower calories than you need is the most important factor. What you also have to consider is that with a few lapses it is tough to maintain a progressive calorie deficit and therefore fat loss.
How to we help with your adherence to balanced nutrition and exercise. At Results FAST it’s key that we keep you organised (by booking your training in), offering you flexibility (so it’s easier for you to fit your training in), provide you with positive messages and education (through our social media) and hopefully keeping it fun!