The Pillars Of Fat Loss

It’s easy to become bogged down on calorie counting, fad diets, detox’s, knowledge surfing (reading to many articles) and jumping from diet to diet. Knowing where to start or where to go next can be tricky. 

The Pillars of Fat Loss represent the key habits and practices that will help the vast majority of people drop weight and shed body fat. 

The Pillars are:

• Nutrition - 8 Habits
• Activity / Exercise - 3 Habits
• Lifestyle - 5 Habits

It’s very simple to begin. Read through the list and highlight your ‘Bright Spots’. These are habits and practices you’re currently performing and feel confident with. For a quick win you could look to improve these current habits by 5-10%.

For example, you currently take a fish oil supplement daily. Perhaps examine the quality and upgrade, or check the quantity is correct. Don’t worry if that sounds confusing we’ll talk it through during our calls.

Then, read through again and highlight the habits you’re currently not performing consistently. Don’t worry if you don’t understand some habits, for instance, if you’re not sure what ‘Smart Carbs’ means, I’ll explain later.  

With this list consider habits you feel may be simple to introduce. It makes more sense to achieve an early win by nailing a simple habit. This will build momentum, we’ll attack more challenging habits later.

Here are the Pillars:

Nutrition

1. Drink more Water
2. Eat more Fiber - Vegetables (especially Greens), Legumes & Fruit
3. Eat more Lean Protein
4. Eat Smart Carbs after Workouts
5. Take a Fish Oil supplement
6. Plan your meals in advance
7. Learn to Count Nutrients
8. Eat Slowly and to 80% Full

The 8 Nutrition Habits represent your Nutrition Game. By consistently practicing the 8 Habits you’ll be 90% of the way to achieving the body you’re striving for.

Following consistent practice we can up the stakes and try more elaborate approaches. These way include calorie counting, fasting, detox plans, times on a specific diet etc.

Exercise / Activity

1. Move for at least 30 minutes 6 times per week (includes HIIT & Strength)
2. Perform HIIT style workouts at least 3 times per week (includes Strength)
3. Perform Strength Training 1-2 times per week

A common misconception with weight and fat loss is that exercise is the most crucial component. Whilst activity levels are important, not only from a body image perspective but also from a health perspective, placing excess time and energy, at the expense of Nutrition will not produce the best result. Like they say, ‘you can’t out train a bad diet’.

Lifestyle

1. Measure & Track Progress
2. Get Support - workout buddy, support staff
3. Improve your Sleep Quality
4. Use a Stress Management Technique

The Lifestyle Habits act like the Production Backstage Team in a West End Musical. They can’t be seen or heard but they’re crucial to a stellar performance.

These are often the practices that’ll hold it all together when things get tough, that time when life rears its head and tries to butt in. That holiday, work stress, social occasions, big stressful life events etc.