TRACKING OUTCOMES VS ACTIONS

Understanding Outcomes:

To lose fat we need to be in a calorie deficit.

If we lose fat our weight will drop on the scale over time.

That is a fact and we can’t ignore this.

However, we don’t want to focus solely on the outcome.

You WILL see fluctuations throughout the process which can be very discouraging.

We need to look at the trend over a week or two weeks rather than daily fluctuations.

You could see an increase of 3kg over the weekend but then see that fall by 4kg by the following weekend.

We also have photos, clothes fit and measurements to track our outcome goals.

However, as mentioned your weight will drop over time if you are losing body fat.

Albeit in a very non linear way.

I will start asking for your weigh ins within your weekly check ins to help guide our decisions.

When to weigh in? It’s up to you!

The most accurate way is a daily weigh-in in but this can have you stressing over the scales a little too much.

A Monday can be good but might be a “heavy day” from the weekends.

A Tues and a Fri is what I personally like to do.

Find what works for you and make a note of it for me.

If we ignore the scale weight it’s hard to make further changes to your plan and ensure progress.

e.g What if your weight didn’t drop over the last 3 weeks?

Unfortunately, you haven’t been in a calorie deficit, but that’s ok because now we can make a plan of action to correct that!

The Power of Actions:

Actions are the small, consistent steps we take daily to make progress toward our desired outcomes.

They are the building blocks of success. By focusing on actionable behaviors, we create habits that propel us forward.

Instead of fixating solely on the end result, we shift our attention to the process—the journey itself.

How can we strike the right balance between the 2?

Here are a few strategies to help:

Break It Down: Identify the behaviors that will lead you closer to your goals.

We spoke about introducing friction to bad habits, drinking 1 less beer at the weekend, putting out your gym clothes the night before, etc...

These smaller actions are more manageable and less overwhelming.

Embrace Adaptability: Remember that outcomes are not always entirely within our control.

External factors can influence results.

E.g Women may experience water retention and bloating on their cycle, which causes weight gain (note, not fat gain).

This isn’t something you can control.

However, actions are within our grasp.

Embrace the flexibility to adjust your actions as needed while staying committed to your desired outcomes.

Be open to learning and adapting your approach along the way.

Track Your Progress: Now, it's time to track both your outcomes and actions.

You can use the tracker sheet below to monitor progress or create your own.

Celebrate small action based wins along the way to keep yourself motivated.

I’ll be asking throughout the course for examples and help you realise the changes you’re making!

Tracking outcomes allows you to see the big picture, while tracking actions helps you stay focused on the daily habits that drive success.

Summary:

For achieving fat loss success, outcomes and actions go hand in hand.

While outcomes provide us with a clear vision of what we want, actions are the behaviours that bring us closer to our goals.

By defining our outcomes, breaking them down into actionable steps, tracking our progress, and remaining adaptable, we can create a powerful synergy between outcomes and actions.

Let's build those habits, one action at a time, and watch our goals become a reality!

WEEKLY TASK

TASK 1

Continue tracking your food intake whilst making small changes to your lifestyle.

Your calorie target is the goal to hit, don’t worry about macronutrients unless you feel super confident.

We will come to this in future weeks.

TASK 2

Start to track your outcome-based data - Weigh In as an average or however you choose, just let me know how you are doing this.

This should also be done as a measurement or clothing fit try on.

I recommend you wait for 4 weeks between these as progress can seem slower than scale weight.

TASK 3

Track the actions that feel important to you but are confident in achieving (eg small ones).

You can use the Tracker Sheet HERE.

Below is an idea of what an action might be:

Water Intake Action

Let’s talk hydration… It’s common for people to not drink enough water and also mistake hunger for thirst.

This is an awesome action to track and ensure you’re well-hydrated. We can use this as a simple (but sometimes difficult) action to get the ball rolling.