29 Oct The 4 Mental Roadblocks Keeping You From Losing Fat: Nutrition Edition
Do you workout 3-4 times per week, but struggle to see the fat loss results you desire?
Do you find it easy to follow a training plan, but get confused and overwhelmed by the amount of information related to nutrition?
Yes? Well, here’s the reality:
You’ve got 99 problems, but getting to the gym isn’t one.
The problem for you is the inability to establish the right mindset to attack your diet and build sustainable habits. When you correct your mindset, a powerful thing happens.
You destroy the habits that have kept you from making jaw-dropping progress.
It’s time for you to take massive action. Leave your old habits behind and commit to change. I’ve laid out the nutrition mental roadblocks preventing you from losing fat and how to overcome each one.
#1 – You Try Every Fad Diet
Imagine scrolling through social media while you suffer through your daily 3 pm slump at the office. Your energy is low and you’re tired of seeing that pesky 10-15 pounds clinging to your stomach. You don’t know how to solve this problem.
Years ago, you were full of energy, had a flatter stomach, and felt like you could dominate every day from start to finish.
Now, you’re in desperate need of something that can help you transform your body back to where it used to be. You’re a busy person, so you want a quick fix. You must find the perfect diet.
You come across several fitness ads and posts. Each one features a fad diet or juice cleanse that guarantees you unbelievable results.
“Lose up to 20 lbs in 30 days with our magic juice detox that’s helping thousands just like you lose weight, inches, and boost your testosterone.”
“Try our fat-blasting, muscle-building ketogenic diet plan for $29.99 today! Why? Because our keto diet is better than everyone’s keto diet. Our diet takes keto to the extreme so you can burn more fat, build more muscle, and be more keto. If keto is wrong, I don’t want to be right. Keto is cooler than everyone else.”
You provide your information, hand over X amount of dollars, and receive a guarantee that your pesky stomach fat is obliterated in no time.
You try the fad diet or detox for a couple of weeks. You lose five pounds, then life gets in the way.
- An urgent business lunch with a prospective client pops on your calendar so you can’t have your magic juice.
- You’re traveling to an important conference and the local restaurant scene makes it impossible to adhere to your fad diet.
- You have a family outing on Friday and the kids want pizza.
You’re stressed. A couple of weeks ago, you found the perfect diet to help you reveal your best body. However, it didn’t prepare you to deal with a busy schedule, travel, or time with your family. Soon, you quit the diet and immediately gain back the fat you lost and more!
Three months later, you scroll through social media again. You discover the next fad diet or detox that’s going to help you transform your body. You hop right on it because this time, it’s going to work.
Then, it doesn’t.
Once again, you’re lost, frustrated, and unsure of what to do.
What You Should Do:
Stop the perpetual search to find the perfect diet to help you lose fat. If you don’t, it will result in frustration and inconsistency.
Fad diets and detoxes don’t work for long term results.
Any diet that eliminates an entire macronutrient or “macros” (protein, carbohydrates, and fats) or food group from your caloric intake is flawed and restrictive.
Nutrition is simple. Don’t make it difficult.
Focus on building sustainable habits that help you adhere to your diet under any circumstance.
Spend 90% of your time eating foods from the land (minimally processed). Consume foods veggies, fruit, rice, potatoes, and proteins like chicken, white fish, and turkey. You’ll be closer to revealing your best body and off the fad diet and detox train in no time.
#2 – You Think Carbs Are Evil
Earlier this week, we welcomed a new client into our coaching program. Let’s call him “Steve”.
Steve is a busy high-level executive, husband, and father of two young children. Even with a hectic schedule, he decided to take massive action and improve his health so he could be around longer for his family.
He was tired of his huge beer gut, suffering from a lack of energy, and was bogged down by the information overload related to fitness.
Steve had many questions regarding how we were going to reveal his best body.
But, his primary concern was about carbohydrates aka “Evil Carbs”.
(Insert evil laugh…Mwahahaha!!)
He asked me the following questions:
“Everyone says I should eat a lot of fat to lose weight. Is that true?”
“Do carbs make you fat?”
Like you, Steve wants someone to simplify the process so he can focus on taking action.
So, what did I tell Steve?
The best diet is the one that works for you.
There’s no need for you to worry. Carbs like fruit, rice, potatoes, vegetables, and bread don’t make you fat.
Eating too many calories makes you fat.
What You Should Do:
Don’t get stuck in the information overload of the fitness industry. I’m giving you absolute freedom to devour “Evil Carbs.”
Here are some things you should know about carbs:
- You can eat 2x the amount of carbs versus fats and still eat less calories! Each gram of fat contains 9 calories. Each gram of carbohydrate only has 4 calories.
- Carbs help you build muscle which helps you burn more fat.
- Revealing your best body requires an increase in strength improvement. Carbs improve your performance in the gym and make you stronger.
- Carbs improve your recovery post-workout
- Carbs improve your sleep quality by preparing your body for rest as your busy day wears on.
So, fear not. Carbs aren’t your enemy.
If losing fat is a problem for you, lower your calories from fat first. Reduce your daily intake from foods like nuts, nut butter, seeds, butter, and cheese.
If you’re losing fat by maintaining a caloric deficit and enjoy crushing carbs, eat them at your leisure.
#3 – You Deny Yourself of Your Favorite Foods
Let’s say you’ve begun a new diet.
“It’s time to eat clean bro!”
You’ve loaded up and stocked your home with chicken, kale, berries, potatoes, etc.
You’re dedicated to eating “clean” 100% of the time. Then, you see your peers at the office devouring a mouthwatering pizza.
You tell yourself, “Don’t do it. I’m eating clean and that’s the only way to shed fat and get a flatter stomach. One slice of pizza will kill my progress.”
Then, after a stressful day at work, you hop in your car to head home. You forgot to meal prep and don’t feel like cooking. You’ve been eating clean for weeks, but you can’t help yourself. You’re sick of grilled chicken and kale. You want to eat the foods you love. You decide to grab a pizza. Soon, it sets off several days of binge eating with burgers, fries, donuts, and ice cream.
Would things have been different if you trusted yourself to have one slice of pizza?
What You Should Do:
Stop this vicious cycle of “eating clean” and denying yourself of your favorite foods. It leads to binge eating and an unhealthy relationship with food.
Use flexible dieting as a strategy to help you shed fat and enjoy the foods you love.
Flexible dieting is a sustainable nutrition strategy that nails the balance between “eating clean” while still allowing wiggle room for treats.
Is it another fad diet you should follow? No.
Does it mean you can eat pizza and donuts all day? Not at all.
When successfully followed, flexible dieting enables you to lose body fat, improve your relationship with food, and build sustainable habits.
Sounds great, right? How do you implement this?
You must track your calories and macros. To shed body fat, you must create a caloric deficit and monitor your macro ratios.
Use your body weight (BW) to calculate your calories.
For fat loss, 10-12 x BW works well. If you want a more aggressive approach, use 10. Here’s an example of a 200-lb. male:
200 lbs x 10 = 2000 calories/day.
As your weight drops, calculate and adjust your calories weekly.
For your macro ratios, you’ll use a percentage of your allotted calories for each one.
Set protein at 40%, carbs at 35%, and fats at 25%.
Next, understand that each macro contains a few grams per calorie.
Protein – 4 grams per calorie
Carbs – 4 grams per calorie
Fats – 9 grams per calorie
Now, let’s use the information above to set our example below:
2000 x 0.40 = 800 calories/4 calories per gram of protein = 200g protein/day
2000 x 0.35 = 700 calories/4 calories per gram of carbs = 175g carbs/day
2000 x 0.25 = 500 calories/9 calories per gram of fat = 55 g fat/day
If our 200-lb man adheres to the numbers above each day, he can eat whatever he wants! As previously stated, spend 90% of your time eating healthy food. Use the other 10% to allow for diet flexibility.
#4 – You Succumb to Peer Pressure
I’m sure you heard this saying at least once growing up, “If everyone else jumped off a bridge, would you do it too?”
Well, you’re all grown up now. Congrats!
Let’s apply the same logic to your diet.
“If everyone else in your social circle stuffed their faces multiple times per week with reckless abandon, would you do it too?”
Your friends probably pressure you to eat and drink each time you head out, mock you for watching your calories, and tell you that you don’t need to lose weight.
I understand you don’t want to feel like a social outcast. If your friends don’t encourage or support your goals, they’re probably not the type of people you want to hang around. I know that’s tough to hear, but it’s the truth.
What You Should Do:
Tell your social circle that you want to lose fat and the reason why. Remind them that you don’t want to miss fun times and special events, but your priority is revealing your best body. Ask them to continue including you in social plans and to hold you accountable for reaching your goals along the way.
The best fat loss diets are simple, flexible, and allow for long-lasting progress. Quick fix fat loss plans and restrictive diets don’t work because you’re not building sustainable habits.
Use the strategies above so you can dominate your nutrition, finally lose fat, and keep it off forever. Download my free Rapid Recomposition Cheatsheet right now. You’ll discover how to transform your body and mindset by using the 10 time- tested tactics for successful body recomposition.
It’s all about using common sense and balance, to do what works, in the time you have, without living in the gym or eating crazy health food 100% of the time.
Download the Rapid Composition Cheatsheet here.