Why Your Weight Loss Goals Fail (And How to Fix It)

Struggling with nutrition and weight loss? You're probably setting yourself up for failure without even realising it. In today's podcast, Josh explains why understanding your nutrition baseline and setting realistic goals is crucial. Discover why healthy eating isn't an "on-or-off switch" and learn the key mindset shifts necessary to achieve sustainable weight loss and improved health.

Structured Show Notes:

• Introduction: Why nutrition is crucial for weight loss
• Fundamental Nutrition Principles: Calorie deficit, higher protein, personalisation, flexibility
• Healthy Eating Continuum: Understanding nutrition as a spectrum, not black and white
• Establishing Your Baseline: Assessing your realistic starting point
• Setting Realistic Goals: Matching your desired outcomes with achievable consistency
• Call to Action: Reflect on your nutrition consistency and manage your expectations realistically

• Sustainable weight loss
• Nutrition mindset
• Healthy eating continuum
• Setting realistic fitness goals
• Calorie deficit explained
• High protein diet benefits
• Personalised nutrition coaching
• Transformation Fit Podcast

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Transcript

Hi guys, welcome back to this week's podcast for the next few episodes of the podcast. We're gonna be taking a deep dive into nutrition, specifically our nutrition philosophy, at transformation Fit, which has helped hundreds of people to lose weight, improve their health and fitness, and achieve confidence and happiness within their lives. And because it's such a deep topic, we're going to spread this over a few episodes so that it's digestible and actionable step by step. So nutrition is arguably probably, in my opinion, the most important part of a weight loss programme. And the reason for that is when we look at exercise, the reality is that any type of exercise that you do consistently is going to have positive effects on your health. And any form of exercise that you do consistently can contribute to helping you lose weight. But only if the nutrition is dialled in to a certain extent. So the biggest challenge for people who come into our programme, who are trying to lose weight, is not the exercise, although often they think it is. The biggest challenge for most of those clients is the nutrition protocol and had a optimise their diet, had a tweak V diet, how did it get that structure and that routine so that they can be consistent with their nutrition and receive the or achieve the energy levels, the body, the health, the confidence that they need from their programme. So let's dive in. When it comes to nutrition, there are certain underpinning principles that we must adhere to. And we've got a track record of helping people achieve significant weight loss. And no matter the client, no matter the amount of weight that they've lost, they have adhered to these principles, which I'm going to share with you now. So principle number one. with regards to nutrition, specifically for weight loss, is about creating a calorie deficit. And for some people, that may be a small calorie deficit, for some people, that may be a larger, more aggressive calorie deficit. But they all achieve and create a calorie deficit, which simply means that the body is consuming less calories than it's burning. Next up, we've got a higher protein intake. This has all types of metabolic benefits, but the biggest benefit, I believe, with regards to protein is the effects that it has on satciety and how you will feel fuller from adhering to a higher protein diet. Next up, we've got personalisation, so listening to the client, asking them questions and figuring out how do we personalise our approach to that individual and then finally, flexibility and that comes after the personalisation. So once we understand what is the right type of nutrition protocol for that individual, we've got to look at how do we build flexibility into that so that vac can adhere to these principles, even when life gets in the way and shit hits for fans, so to speak. So before we dive deep into all of the nutritional nuances and I could speak for hours on this topic as people will know who have attended my nutrition seminars in the past. The first thing that I want you to understand is that healthy eating and sticking to a nutrition plan isn't an on or off switch. It isn't black and white and the biggest mental challenge that I see with people who, you know, come into my office and I consult with in regards to about nutrition is they think that healthy eating is something you either do or you don't. Okay? And what I want you to instead visualise in your mind right now, and it can help to close your eyes, perhaps, is that healthy eating and nutrition exists on a continuum. Okay? On the left hand side of that continuum, that spectrum, we've got zero0% healthy eating. And that looks like eating whatever you want whenever you want. Saying yes to everything, saying no to nothing, Having no regard for structure, routine, calories, vitamins, protein, etcera, et cetera. And all the way on the other side of back continuum, we've got 100% healthy eating. Where you pretty much say no to everything and yes to nothing, you are preparing meals, days in advance and not giving yourself any type of flexibility, any off days, and potentially, you're saying no to social events, festivities, meals out with friends, family, and this could potentially be to the detriment of your mental health as well. And what you've got to understand about 0%, healthy eating, and 100% healthy eating, is that both of those places are quite miserable for you to exist in. And they're very difficult to sustain. So I think the first mindset shift that we've got to adopt is that we probably don't want to be stuck at either of the extreme ends of that spectrum, okay? And if you're walking into my office or if you're listening to this podcast and you want to lose weight and you want to improve your health, the first thing we must do is we've got to establish our baseline and you've got to look back, not over the last week, over the last three months, six months, and you've got to be honest with yourself and identify where is your baseline? Where are you at? Is it 10%? Is it 60%? Is it 40%? Where are you on that spectrum of healthy eating from zero to 100% for the last three months, let's say? Once you've identified where your baseline is, you've then got to understand what is your goal. What is your timef frame for achieving that goal, and being honest with yourself for you to achieve that goal that you've set for yourself in the desired time frame, whether it's 10KG, by wedding season, or 20 kgG, by the time you' got one holiday, whatever the goal is, and whenever you want to achieve it by looking at where your baseline is right now, looking at where you want to get to and when you want to achieve that by, what is the required consistency in terms of percentages across that zero to 100%? What is required of you to achieve that goal by that time frame? Okay? And that's the gap, right? That's the gap that we've got to try and fill. And for most people, you're setting yourself goals that are unrealistic and heavily contingent on you being 90, 95, 100% on that healthy eating spectrum in order for you to achieve that goal. When in reality, over the last three months, you've been at 30% at best. So the first thing you've got to do is you've got to look yourself in the eye and you've got to be honest with yourself. Am I expecting myself to be able to close the gap from 30%, up to 90 to 100%, almost overnight, so that you can achieve that goal that you've set for yourself by the desire time frame. If you are saying you're going to do that and I'm not going to lie to you, I have seen people do this with a flick of a switch, with the drop of a hat, with the right coaching and the right accountability in place. But I must be honest, it's very difficult for you to do that. So, do we need to rescope that goal? Do we need to regress what we're expecting and manage those expectations just that little bit more to something that's more realistic for you. I don't have that answer to that right now unless we can sort directly with each other. And if that's something you're interested in, you can send an email to info at transformationFit.co.uk and we can talk about putting a personalised nutrition coaching plan in place for you. But you've got to be honest with yourself here, guys. If you're at 30% consistency level right now and what you need to get to is 100% in order for you to achieve a goal by the desired time frame. Are you going to be able to do that? Would it be better for you to look at your 30% consistency level right now and set yourself a target that is dependent on you being able to stick to something that's 60% consistency. Is it better to set a target that's contingent on a 70% or maybe at a push an 80% consistency target so that we're not setting ourselves up for failure right from the outset. Ask yourself those questions, guys, before you set yourself at next nutrition goal or that next weight loss goal, and make sure you stay tuned over the next couple of weeks for the future episodes where we're going to dive deep into the nutrition stuff because there's no point in me talking to you about all the secrets and the hacks and the tips and the tricks right now if you're setting yourself up for failure before we even get to that. So be honest with yourself about where you're at right now on that continuum, and what your goals are and where you need to be on that continuum in order for you to achieve those goals. Once you've done that and you've spent some time thinking about that, we can then move on to the actual nutritional coaching part of it. So the first part's mindset related, we've got to get that in check first, so that we're not setting ourselves up for failure right from the outset. So that's it for this week, but please stay tuned because we're going to get into those strategies and those techniques in the subsequent episodes moving forward. So take care, guys, and I'll speak to you soon.