Here' it is your written roadmap to weight loss success! Don't forget if you're a member of finesse the broader weight loss program comes with your membership if you so desire.
1. Write down your goals
It has been proven that you are 42% more likely to achieve your goals if you write them down. This goes for any goals, not just weight loss goals. It’s easy to forget about goals in the bustle of everyday life, but if they are written down and displayed somewhere you will see them every day, you are more likely to take action to achieve them. Tape them up where you brush your teeth, in your car, at your desk, wherever you will notice them every day.
Also, when you write the goal down, it’s essential to state in the present tense such as “I am…” This is to trick your subconscious.
Your subconscious is designed to regulate and protect your physical body, such as breathing, temperature and heartbeat. But it is also designed to monitor your mental self and protecting your comfort zone. The subconscious works to regulate and protect you right now, it doesn’t worry about the future.
If you write your goal in the future tense, the subconscious will sabotage your work towards these goals with your mental or physical needs right now. If you think of your goal in the present tense, this allows the subconscious to believe it and is less likely to sabotage your goals.
2. Figure out why?
We tend to look to external forces to give us motivation, and this is not always bad, sometimes we just need someone else to provide us with a boost. However, if you are taking the time to follow this plan, there must be an excellent reason.
Pinpoint YOUR reason for wanting to lose weight. Why are you doing this?
The reason or reasons need to be personal and emotive. This emotion will help you to find self-motivation for reaching your goals to fight the external forces when they are working against you.
Good intentioned or purely thoughtless comments can chip away at your motivation when you’re losing weight. From someone commenting that you’ve lost enough weight or the Irish mammy insisting on you treating yourself, people can sabotage your goals.
Awareness of the personal and emotional reasons for you to make this journey will help you stay focused when you meet these external sabotages.
3. Set a starting point
To understand where the changes need to happen, you need to have a starting point, specifically with your nutrition. I’ve found My Fitness Pal app very helpful in tracking my eating.
Download the app and track your eating for a week. Don’t change anything in that week, just become more aware of what you are eating so you can pinpoint where you can make the changes to start losing weight.
If you want to get some inspiration from us, join us on Finesse2012 Facebook Group to see what I’m tracking.
4. Know your numbers
Losing weight is all about maths. Don’t cringe, I’ll make it simple.
The basic concept is the energy going in needs to be less than the energy going out to facilitate losing weight. You need to get your Total Daily Energy Expenditure (TDEE)which is the number of calories your body uses to fuel your day. Everyone’s is different depending on height, weight and level of, and numerous websites can calculate this for you. To get an accurate number, you need to be truthful with the activity question. If you are a desk worker with 2 days a week at the gym, you have light activity. Desk worker with 4 days a week at the gym is moderate activity.
Once you have your TDEE, I want you to subtract 15% and put that number into your My Fitness Pal or tracking method. This is the number of calories that you need to consume to lose weight healthily.
Try eating to this number for a week. We don’t want you to feel deprived or hungry, so if you are hungry, maybe you’re not eating the right things to fuel your body.
5. Be precise about eating
We follow macros at Finesse. This is a way of eating protein, carbohydrates and fats in a balance that is based on your natural eating but will help to lose weight.
It is individual, so you need to work out your macros split first.
Loads of websites will work this out for you too, but the quick start way is your body weight in lbs x.08 = grams of protein per day you should aim to eat.
Plug that figure into your my fitness pal and split the remainder of the calories between fats and carbohydrates, depending on the way your body naturally eats. Aim to consume that amount of protein every day while keeping within your calorie allowance.
The only way you’re going to do this successfully is to track, track, track!!