December Fat-Loss Survival Guide

Navigating your fat-loss route through December can be tough.

It can sometimes feel like you're trying to find a checkpoint when the clag comes in and it's raining sideways!?

You are faced with multiple incoming attacks that threaten to derail your hard work and place you back to day 1, week 1.

So here are three simple strategies that will help keep you pushing forward to your objective

All or Nothing Mindset.

December can be a very dangerous time for you. You have spent months forging habits and putting the graft in.

Having the “fu+k it, I will restart in January”?mindset is the worst possible course of action to take.

It requires so much more energy, emotionally, psychologically and physically to launch into action versus maintaining it.?

So, save your energy and control your controllables.?

Just because your diet isn’t going to be perfect, doesn't mean you have to chin everything else off.

Keep on top of your exercise plan, sleep, stress and water intake.

Implement Intermittent Fasting

Especially if you know you are going to indulge at a party at nighttime, where there is going to be lots of food.?

By implementing a fasting strategy, you give yourself more calories to play with later on in the day.?

Intermittent Fasting isn’t a magical tool. But it’s one way to constrict your calories, by restricting your eating window time.

A 14 hour fast is a good place to start, of which sleep time is included. So if you sleep for 8 hours, you only have 6 hours left to go before you can break your fast.

The only caveat to this strategy is, it’s not a hall pass to go and try and eat EVERYTHING!

If you have an eating disorder or have a tendency to binge and make yourself feel like crap, Intermittent fasting isn’t the right strategy for you.?

Focus On Protein First.

This is a good all year-round habit to set.

Protein keeps you fuller for longer, so it’s the go to macronutrient to keep away hunger.

It also only has 4 kcals per gram, so it is less calorie taxing vs fats which have 9 kcal per gram.

By getting amongst the protein elements of your meal first, will stop you from overeating due to being full.?

Protein also has a higher TEF or Thermic Effect of Food. Different macronutrients require different calories to break down and digest.

Most of us in the uk could benefit from eating more protein.?

Some sources of protein are: chicken, fish, eggs, greek yogurt, beans, pulses and beef.

The leaner the protein source the more protein vs carbs and fats you will get.?

For example, chicken breast is leaner than chicken thighs, which hold more fat.

At The End of The Day....

Just because it’s christmas, doesn't give you an excuse to revert to your former habits.?

Habits take a while to form.

By not focusing and staying on track, could mean a two or more months delay on getting back to it in 2023.

If you would like some help navigating through the month of December.?

With nutrition, exercise and mindset strategies to keep you from falling off the horse.

That is manageable and fits with your hectic lifestyle, send me a message

Let’s see if we would be a good fit to work together!

Have a great week

Carl