Who’d of thought two words next to each other could sound so good. Almost too good to be actually true. Almost.
You’re probably wondering how these habits are “proven”. Well they’re not in any scientific sense. However from the large and ever-growing handful of clients I’ve trained, all mentioned below hold true. So you could say they are proven in the field. Now instead of listing the completely obvious examples such as they exercise, they consume to their calorie maintenance etc., I thought I’d give you some habits that might not be so obvious. Make sure these habits are in place and you too can get and stay lean forever.
They Learn From Past Failures
Learning from past failures, mistakes and successes is so important for long term success. You’d be surprised the amount of people I deal with that have previously tried something which didn’t work, so they go back to it and try again.
For example, it might be an individual that wants to lose weight so they try adding in 3-4 runs per week. Running aggravates their lower back, so end up having to take a few weeks off to rest. During those recovery weeks they do nothing and start to binge eat due to their motivation levels running low. A few weeks down the line their back is cleared up so they start running again. Can you see this viscous cycle developing?
If you’re in a situation similar to this it’s time to snap out of It! Finding exercises and foods you enjoy versus ones you should be doing for your goals is very important. A major key to staying lean is having the ability to learn from your mistakes and adapt constantly. Be an ever evolving fat loss machine.
They Eat Something At Breakfast
Is breakfast essential? Probably not! I know there’s a few big names in the industry vowing that you don’t need to eat it. By skipping it, all your doing is shortening your window to consume the rest of your calories for the day. As a result, the chances are you’ll end up eating less and losing weight. However, in my experience those clients that eat something at breakfast tend to stay lean and sustain their results than those that don’t. The key word here is something. Some have a coffee with coconut oil, some have a delicious omelette packed with ingredients, some have a greens drink and some have oats. It’s all down to personal preferences.
They Throw Food Restraints Out The window
No they don’t throw food out of the window, they throw food restraints out of the window. There’s a key difference. A food restraint is something one places on themselves when they believe not eating/avoiding a particular food will be good for them. For example, “If I don’t eat chocolate, I’ll lose weight”. Which is true, if you’re an individual that’s eating 500kcal of chocolate a day and you cut that out, you’re going to start losing weight. However inflicting that ban, means the desire to eat it will increase greatly. It’s human nature right? We all want what we can’t have.
Don’t mentally ban yourself from eating foods, just focus on the types of foods and macronutrients you should be eating.
They Understand Eating Boundaries
I’ll keep this simple. If you can understand this. You’re well on the way to understanding how to lose weight, and keep it off and get lean. Understanding your own eating boundaries is so so so important for sustainability.
Let’s begin by exploring some common eating boundaries of typical ways people eat. (See image below).
Normal eater – The normal eater stays between two boundaries. Hunger and satiety. When hunger is experienced they will eat until satiety is reached. This is energy balance in perfect motion and the ultimate aim for sustainability.
Binge eater – The binge eater sticks between two boundaries hunger and full capacity! It’s often seen with “mindless eating” in the respect that individuals just don’t know when to stop. They eat past the point of being full. Consequently ending up in a calorie surplus and gaining weight.
Dieter – The dieter is assuming a situation whereby someone has placed dietary restrictions on themselves in an attempt to eat less and lose weight. And rightly so, however an extreme deficit like the one shown in the image is not wise. The dieter sticks between two boundaries – hunger and diet. The diet boundary is never near satiety and therefor a constant hunger/desire for more is always there.
Quite often when the dieter slips up and goes over the metaphorical diet boundary, they for whatever reason turn into a binge eater. They end up in this trap of constantly yo-yoing between following a dieters boundaries and a binge eaters boundaries.
Sound familiar? If so, then it’s time to break this cycle! Become a more mindful eater and abide by the normal eaters boundaries.
They Don’t Schedule “Cheat Meals”
Scheduling a cheat meal is the stereotypical thing to do right? You work hard all week and have a blow out on the weekend or whatever. Scheduling a cheat meal is a pretty dysfunctional habit with food in itself. It creates a feeling that you’ve restricted yourself all week for it. And come the weekend you’ll end up really pigging out. Instead just focus on eating clean whole foods, eating mindfully and if a cheat meal happens to come along go for it. It might happen once per week, or once per month. When they do happen you just need to be smart and eat to satiety levels, not to full capacity. Going back to my first point – be an ever evolving fat loss machine.