Dec 20, 21
5 to 7 minutes
5 steps to follow to lose fat successfully
There’s no rush, the most important thing is to start. 5 steps to have a better physical health and durable results.
Understanding how to identify yourself properly
When I talk about a proper self identification process, what I mean is to make sure you don’t fall into the trap of identifying as someone you're not, especially when dreaming about our objectives. First and foremost, we must fully be convinced that we actually are that person who gets up every morning to go for a run, who has a balanced diet or who creates time in their agenda to take care of their physical health.
We also are that person who prefers to relax and read a book instead of watching the news at 9pm before going to bed. At a restaurant, we are definitely that person who chooses to replace a plate of fries with a salad. In theory, this logic is simple but in practice it’s way more complex. The goal here is to not incorporate a new action only when we feel a wave of motivation, but rather to incorporate a systemic change into our daily lives and in line with our identity.
« Begin with the end in mind » – Stephen Covey
When I started my fitness journey a few years ago, I wrote down in a journal all the things I thought that a fit person should be able to do. I then took ownership of these things as if they were my own so that they became part of my identity. Words are not forever but writing is. Don't just say it or think it, write it down and act on it.
Engage yourself fully in the process
Identifying yourself is not the end goal, it is however an essential part of the process.
"You're ALL-IN or you're OUT"
Committing starts with sharing these goals and new habits to your loved ones and to all the people who support you. It’s really important to be upfront about this. Making a commitment is also an investment of time and money in order to achieve your physical health goals. Whether it's making some time from your professional life, training with a coach or thanks to an online program. Even if it’s having a specific method, a subscription or even the purchase of adapted equipment, it’s necessary to not be afraid to shout out loud that you are part of the club of people who’ll still be running, jumping, pushing and pulling after reaching 90!
Surround yourself with positive and motivating people
Surrounding yourself with the ideal people is surely one of the most important factors that will have a major impact on your results and the achievement of your goals. If you try to quit smoking, but you’re surrounded by smokers, there’s a good chance that this attempt will be a failure, or at least harder to accomplish. The opposite, however, ensures better self-control, regular encouragement, and the acknowledgment from your peers of the difficulty of what you’re going through.
Therefore, the environment you’re in is a key component of success. How do we create one that’s suitable for fat loss and physical well-being?
We have to clean up our environment, our habits, our guilty pleasures and sometimes even our relationships in order to succeed.
Start by taking the inventory of your pantry. What food is an obstacle to your success and which one is not ? Always keep in mind the first step of self identification to help you: am I the person who chooses this kind of food to optimize my health?
Ask yourself the hard questions when you're in front of your cupboard, when you're making your grocery list and when you're browsing the aisles in the supermarket.
At work? Keep the same energy!
This brings me to your circle of friends. Identify with whom you have more difficulties controlling yourself to follow your structure. It may be the best time for you to clarify your personal intentions and health goals with them. It can be as simple as making small changes in your habits, but it can also mean making some tough decisions that will eventually be extremely beneficial to your health and accomplishments.
Surrounding yourself with the right people also means choosing the right coach. The one who’ll understand your goals and the best path for you to follow in order to reach them. There’s nothing worse than making an effort without the right knowledge and tools and ending up wasting your time. Time is our most precious resource, don't waste it and work on yourself with a good coach.
Include these elements in your daily life and you’ll suddenly find yourself in an environment fit for change and observe constant growth.
I can't say it enough! Getting organized is a whole element of the commitment stage. Your health is an essential part of your time and it’s essential to reinvest it into your health. This time invested will immediately have a ROI (return on investment) that will multiply into years of wellness and longevity. Isn't that great? Working for your boss provides you with financial wealth, while working for your health gives you more time to enjoy your earned capital with your loved ones. It's the best investment you can make!
Getting organized simply means that we literally write down all the actions necessary to achieve our health goals on our agenda. It's an appointment with yourself that you can't afford to miss!
Example of things you can put on your agenda:
- Your workouts;
- Your meal preparation;
- Your time at the grocery store (once a week only);
- Your evening reading or relaxation time;
- Your morning run, on an empty stomach;
- Your stretching;
- Your supplement intake;
- Your me time;
- Your meditation sessions.
Real sustainable actions
Even if all these initial steps you need are in place, you won't see any improvements without taking some clear actions. However, be careful not to try to do them all at once! Many people are impatient and want to rush through the steps. They eventually get discouraged. You have to go at it step by step and start with the first level. You should train 2 to 3 times a week before setting a goal of 5 or 6 times a week! The key to success is to implement gradual changes which are adapted to your reality, your starting point or your availability. Some people want to obtain quick results so badly that they excessively train and have inappropriate diet restrictions. It’s definitely not good for your body since it’ll tire quickly, you’ll be more prone to injuries and will lose motivation.
To get fast AND effective results, it’s necessary to respect the basics of physical health, which are not only about training and having a better diet. You must also take into consideration other factors in your routine such as stress (physical and mental), sleep and hydration. You need to progress gradually in each of these categories.
A few examples of simple actions to get started:
- Clean out your cupboards and throw out some questionable foods that didn't grow in the ground or in a tree.
- Seriously search for your gym and/or future trainer without any procrastination (set aside a day or half a day just for this);
- Search different Facebook groups in the field to reach some communities of active and motivated people;
- Plan one or two physical activities on the weekend or during your work week;
- Drink 2 to 3 liters of water during the day;
- Schedule 8 hours of sleep for your next 5 nights;
- Run twice in the morning on an empty stomach during the next 10 days;
- Eat 3 meals a day for the next 5 days;
- Eat 800g of fruits and vegetables during the next 5 days;
- Read 1 hour a night for 10 consecutive days;
- Work out 3 times a week for the next 3 weeks...
The list can go on and on. The idea is to find 3 or 4 actions that we find suitable for us and to integrate them into our routine. When these become habits (usually after 60 to 90 days) you can start adding more steps to optimize your results. I’d suggest you start by maximizing your sleep and water intake. You'll thank me later.
If you would like a faster process, you would need a strategy that is tailored to your current level and needs. For that, don’t hesitate to contact me directly. My expertise is to accompany professionals. I help them reach their best physical and mental state through clear structures and strategies tailored to them.