Week 3
Typically a week or 2 in a calorie deficit is doable.
This is where it gets interesting…
It’s about now we can start to revert back to old habits or forget our identity goal.
This is where having a qualified coach (Hi 👋) can really help get through these coming weeks, make the process as easy as possible and keep holding you accountable.
There is no magic diet, trick, or exercise program that’s going to get you the results.
It’s about consistency.
It’s about finding out why you can’t stick to a plan in the long term and then taking the steps necessary to change.
It’s nothing to feel bad about!
It’s the difference between reaching your goals or staying where you’re at (or getting worse).
Diet Satisfaction
Please download and fill out THIS SHEET HERE.
This will give us a great indicator of whether or not you will stick to the current diet you’re eating.
And if not, let’s get to work making small changes in the right direction.
There are many factors involved in dietary success.
We will explore and experiment with what works for YOU.
Diet satisfaction is super important if you are going to make long-term changes.
You need to eat every day for the rest of your life.
You have to enjoy it!
However, we don't want the majority of your daily calories coming from junk.
We want a nutritious diet that benefits your long term health.
More fibre, increasing protein, “eating the rainbow” for vegetable intake, including healthy fats etc…
The trick here is to find a way to do the above whilst still enjoying your food.
I want you to reference your initial nutrition pack and the “Eat more, eat less.” pages.
If you are trying to improve your diet (not just lower calories), it’s key to learn how to prepare these foods in a tasty way.
Practical Tips
Air Fyer
Personally, I love my Air Fryer, and allows me to quickly knock up crispy meats, veg, and all sorts. I can also set and forget what’s cooking, take the dogs for a walk, and come back to it.
Vegetables
Pair with low-fat cheese.
Add a squeeze of lemon juice after you steam your vegetables. It can add a nice surprise to spinach or broccoli.
To infuse your vegetables with flavor, sauté them in olive oil, garlic, and herbs of your choice.
Spice Them Up! Jalapeno pepper, pre-mixed seasonings etc…
Dip your raw vegetables into a lower-calorie dip like hummus, which itself can be eaten as a side dish.
Add a ton of veggies to your favorite soup for more flavour.
Grill them! Drizzle with olive oil and sprinkle with seasoning for a perfect side to any dish.
Stuff them with cheeses, meats, or whatever you’d like to experiment with.
Recipe Book
I am a huge fan of TheFitnessChef.
He’s created amazing recipes based on “real” food, the stuff we actually like to eat.
Highly recommend any of his recipe books for ideas on how to make takeaways healthy and continue to enjoy the foods you love, just improving upon them.
https://www.amazon.co.uk/Graeme-Tomlinson/e/B06XF7G721?ref=sr_ntt_srch_lnk_1&qid=1674642235&sr=8-1
Slow Cooker
Slow Cookers Can Save You Money. One of the main advantages of slow cooking is that you can use cheaper cuts of meat that you wouldn’t normally use if you were in a hurry. Slow cooking brings out the best in their flavour.
The meals are super-easy to make. Everyone can master meals with slow cookers, since nearly all the ingredients the recipes require are added at the same time.
Slow cooker recipe books are plentiful with amazing meals you might not have tried before. You can pop your ingredients in for a new recipe, get home from a day’s work and have it ready to go!
If you’re a fussy eater slow cookers can be great too! It’s very easy to throw a ton of different vegetables into the slow cooker.
Whether or not you use Reddit you can look at others posting up inspiring results and ideas that you can steal for yourself.
There’s a plethora of helpful posts in these groups:
https://www.reddit.com/r/Volumeeating/
https://www.reddit.com/r/1500isplenty/
https://www.reddit.com/r/loseit/
Accountability
Continue to complete your habit tracker and food log.
Check back over the past week’s posts and make sure you’ve done all the tasks or have a plan to action them.
Reference your nutrition pack and look at ways to include "“Eat More” foods this week and how to prepare them in a way you truly look forward to eating.
Accountability
Please download and fill out THIS SHEET HERE. Reply to the Facebook post with it complete or email me.
Reply to the Facebook post with your filled-out habit tracker sheet from last Wednesday.
For those who haven’t completed step 2 message me asap and/or get this done for Friday.