Fast Five Newsletter (Why Going on A Diet DOESN'T Work, Your Fitness Social Media Audit)
Happy Friday!
?
Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.
?
2 Fitness Tools
1. Your Fitness Social Media Audit
Your social media feed may be full of a lot of BS these days...
?
Remember this...
?
What does the person in the video I'm watching stand to gain from me believing what they're saying?
?
Hmmm..
?
-Buying their supplements
-Buying their 8 week detox shit your pants program
-Buying their ebook that contains the "secrets"
?
In other words...
?
They stand to financially gain from it.
?
If you want to follow the money...
?
Just click the link in their bio!
?
Fear mongering and making you afraid to eat anything is a great marketing tactic.
?
Telling people they need a "special" approach and making you join a "tribe" is a great way to get a cult following and make more money.
?
But it's a great way to royally fuck up your relationship with food and confuse the hell out of you.
?
The bigger the claim being made...
?
"Its poison!"
?
"It MAKES you fat!"
?
The more proof required to back it up.
?
Except the source is "trust me bro".
?
Or I'm going to cherry pick research and ignore the entire body of literature on the subject.
?
Click bait, and fear mongering will always get more attention...
?
So arm yourself against it with a critical eye and discerning mindset.
?
Here are a few people I follow who provide quality in regards to evidence based research:
?
?
?
?
Curate your own algorithm and feed with good information and scroll past the clowns.
?
2. Habit Stacking?
If you've had trouble starting and sticking to new habits in the past...
?
This is for you!
Saying I'll go the gym 5 days a week and count my calories everyday is fine.
But it doesn't actually lay out how to make that happen in your day to day life.
Instead placing new rules and systems into your life is better.
Examples...
The key with these examples are they are attached to habits you already do.
Meaning you will be reminded to do them when you go to do thing that you already do automatically.
When you anchor a new habit to an old one you do without thinking...
It makes it much easier to be consistent with the new habit.
Creating systems to ensure you do the healthy things consistently that will LEAD to the result you want (weight loss, improved fitness, more sleep, etc.) is the key to getting results.
Yes you need a calorie deficit for fat loss, but you need to be doing the habits to create the deficit consistently in order to make it work.
Start asking yourself questions like,
"What would a healthy person do?"
"What's the best choice for my goals right now?"
This will give you more ideas and help you to create the mindset shift you need to reach the goals you want.
If you want to really learn a lot about lifestyle design and building habits I would recommend James Clear's book, Atomic Habits .
2 Dieting Tips?
?
1. How to Stop Mindlessly Eating
Find yourself eating out of boredom and can't seem to stop?
?
I didn't come up with this but it has been EXTREMELY helpful in improving my eating habits.
领英推荐
?
The one word you need to remember the next time you find yourself about to eat...
?
HALT.
?
Ask yourself "Am I..."
?
Now you can either...
?
?
Food can be used for a variety of things other than fuel.
?
For...
?
?
You can become more aware of these things by utilizing HALT rather than just eating on impulse.
?
Getting curious about what you're feeling in the moment without judgement...
?
Looking at your internal world and seeing how you're actually feeling...
?
It can be scary to do but it will help you better understand what's going on for you and you will begin to build more self awareness and mindfulness!
?
These two things are key when beginning to build a healthier relationship with food.
?
If you think it would be helpful for me to put together a free guide on overcoming emotional and mindless eating...
?
Hit reply and say, "Stress Eating Guide" and I will put it together.
2. Why Going on A Diet Doesn't Work
When someone tells you that they're going on a diet what do you think?
?
-they're probably cutting back on carbs
?
-aren't coming to pizza night any more
?
-will be ordering salads when you go out to eat
?
-DEFINITELY not eating ice cream
?
-something they will do for a period of time until the return to "normal eating"
?
The problem with all of these things...
?
They're actually NOT sustainable or healthy.
?
If you're doing something that you don't enjoy doing, and doesn't include the foods. and events you enjoy having in your life...
?
It's not going to work!
?
Going on a diet is telling yourself that you're doing something for a short period of time.
?
"It's not forever.."
?
"Once I'm done with this diet I can't wait to eat _____ again..."
?
This sets yourself up for failure.
?
You don't have to go on a diet to lose weight.
?
You don't even have to change what you're eating.
?
You have to simply change HOW MUCH you're eating.
?
You need to decrease the number of calories that you have been taking in on a day to day basis.
?
By decreasing the number of calories you're consuming to an amount that is less than what your body needs to maintain it's current weight...
?
You're forced to start dropping body fat.
?
I would first focus on doing that (because it's how you actually lose weight) so you can start to see results without making crazy drastic changes.
?
Also changes that you don't even have to make!
?
Giving up pizza, ice cream, or social nights with friends and family is a no for me!
?
Instead you can still enjoy those foods in moderation (simply account for the calories and adjust your portions for your calorie goal) and not miss out on the good times.
?
When you're able to do that you can enjoy the process and actually be living a lifestyle that you can sustain.
?
Stop dieting and start living!
?
A Quote to Think About Today
“Be as careful with the words you speak inside your head as with the words you speak out loud to others. Thoughts become things. You are always creating your present and your future so make sure your thoughts are kind, generous and filled with abundance!"
- Abby Medcalf Phd, Author, psychologist & therapist
?
Have a great weekend!
Best, Nate Brown
Fast and Swole Training
PS.
Here are a few ways I can help you more
?
1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without having to kill yourself in the gym, message me "Ready" and I will get you the details on my 1-on-1 online coaching.
?
2. If you want to join my free Facebook group of likeminded individuals looking to get in their best shape ever after 30 message me "Group" and I'll send you the link.
3. If you want my 7 Step Checklist on How to Lose Fat At Any Age message me "Checklist" and I'll send it your way.