Knowing what, how much and when to eat certain foods is crucial for success on a fat loss program but executing on a daily basis is just as important.
Below I've outlined the most important aspects and habits needed to make it as easy to succeed on your program as possible! Implement these habits into your daily routine and I guarantee you'll reap the results!
Clear The Crap
Go through your pantry, fridge and cupboards right now and get all the shitty food out, if it’s not there you can’t eat it simple as that!
Chips, candy, pop, ice cream etc. needs to go today!
Cook at least 8-10 servings of chicken, turkey, fish, steak or whatever protein you choose for the days ahead. Don’t cook one or two meals at a time you’ll spend 10x longer in the kitchen!
Veggies, fats and carbs are much easier to prep quickly but by all means have those set out and ready to go too!
Eat Before Going Out
Going out to a friends place to watch the game? Eat your meal before you leave so you don’t put yourself in a vulnerable situation hungry! This one is big, set yourself up!
Take a Meal Anyway
If you’re going out for the day shopping or running errands, take a meal even if you don’t think you’ll need it. It doesn’t hurt to have it there even if you don’t chow down until you get home!
If something takes longer than expected no sweat, you’re prepped and ready to go!
Have a shake and some nuts in your car or on hand everywhere you go. Things come up; getting a quick shake in with some nuts and maybe some raw vegg is a much better option than missing a meal or grabbing some shitty food on the run!
Get used to carrying a water bottle with you everywhere! Stainless steel or glass is the way to go in order to avoid harmful hormone disrupting chemicals in plastics (Skip the ‘BPA free’ bottles and just get stainless steel/glass).
If there is any time to slip up with food and drink it’s usually over the weekend. Stock your fridge ahead of time for Friday, Saturday and Sunday with all your food ready to go. Make it as easy as possible to succeed when it’s the easiest to fail!
If you have your food ready to go in the fridge there is no good reason to eat out, also if you don’t eat what is prepped it’ll go bad…wasting food isn’t cool!
When you’re going out to a restaurant or downtown with some friends, take your car. That way you won’t even be tempted to drink too much, a glass or two of wine max and you’re forced to cut it off. No one hassles a DD so you won’t have to deal with peer pressure either!
Your Saturday or Sunday morning self will thank you big time!
Schedule Weekend Workouts/Hikes
Schedule a Saturday or Sunday morning workout with a friend or partner who you can hold accountable and will do the same for you. This workout will suck if you’re hung over or eat shit the night before. Early morning stuff works best here and you’ll feel amazing for the whole day, you’ll be ultra productive if need be as well!
Consistent Sleep Schedule
Keep your bedtime on weekdays and weekends as consistent as possible. The body thrives off of routine and circadian rhythms, the earlier before midnight you can hit the hay the better for sleep quality!
One hour of sleep before midnight is worth two after midnight!
Microwaves aren’t dangerous, they heat water particles and spin them end of discussion. Don’t be afraid to use your microwave to cook your veggies and take the chill off pre-cooked meals.
Cold food sucks, enjoy your food and take advantage of the microwave!
Don’t Sweat the Small Stuff
If you have a minor slip up here and there don’t throw the baby out with the bathwater and write the whole day off. Get right back on track and eat your next scheduled meal!
Have a short memory when it comes to straying off plan and look at the big picture, 80% is better than 0%!
I find the people who ask the most questions and really get a great grasp on the program get the best results!
Have a question for me…ask! Don’t think you’re bugging or hassling me, I want you to succeed! That may be as simple as a text asking what the best option off the menu is or putting everything into perspective when you’re feeling discouraged!
This is probably the most important key to fat loss, be consistent and you will see results plain and simple. A steady effort for a good chunk of time can yield amazing results!