28/01/2021
Simple but effective...
After months of no progress - 1 week in, 1.5kg down (nearly 3lbs), no exercise. (Yes, no exercise.).
Every person is different and in this case hearty, tasty meals were still important to keep Gary to keep him motivated (hence the food p**n pics 🙄)
Except day to day moving up and down the stairs or to the kitchen ect Gary was only asked to do three things last week:
1. Take pictures of everything he ate or drank and send it to us
2. Only eat between 4-12am
3. Track his weight everyday
Why was this effective?
1. Taking pictures of everything you consume not only keeps you more accountable to what you consume but it starts to create awareness. If you’ve got to send a picture of the 5 chocolate biscuits you want to eat to your coach (or anyone), you’re probably less likely to have the. (Its not about making you feel guilty, it’s about making you more conscious of any habits you might have that you didn’t realise).
2. How you structure you’re diet is completely individual (horses for courses 🐴 ). Due to lifestyle and work commitments, Gary gets up late and goes to bed late but an issue for him has historically been grazing on food throughout the evening (especially during lockdown). Having a window to consume his food/drink for the day limits the time in which he can eat/drink meaning the opportunity to over consume calories is reduced.
3. Weight will move up and down daily, the weightloss you see above will consist of water weight, digestion and some body fat and it won’t always be this impressive. Daily weight tracking just allows you to see your average week to week and hopefully will make you realise that weight changes all the time and to not get hung up on one day where it might go up.
This is week 1 of Gary’s 8 week programme and already he’s made great progress 👌🏻
If you’re struggling with anything, need advice or are interested in coaching yourself, please drop us a DM ✌🏻
