Chris Reeves Exercise Nutrition Coach

Weight loss does not happen weekly or equally ⁣⁣
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𝐑𝐞𝐚𝐝 𝐭𝐡𝐚𝐭 𝐚𝐠𝐚𝐢𝐧 ^^⁣⁣⁣
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We are forever sold weekly weight loss programs and plans so it's what we expect to happen right?⁣⁣⁣
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Most of us look for that weekly if not daily WEIGHT loss and if you're nodding right now let me tell you this >>⁣⁣⁣
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Your weight will fluctuate depending on many factors.⁣⁣⁣
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Many rely on their weight as a measure of happiness ⁣⁣
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Number on the scales go down >> Happy⁣⁣
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The number goes up >> disappointment and sadness ⁣⁣⁣
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On top of the stress you put on yourself to lose WEIGHT weekly >>⁣⁣⁣
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👉You ban certain foods ⁣⁣⁣⁣
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👉You've over-committed with training and the number of sessions you do ⁣⁣
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👉You have guilt for having certain foods ⁣⁣⁣⁣
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👉You don't know how many calories you're consuming ⁣⁣⁣⁣
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👉You rely on exercise as the only way of progress ⁣⁣⁣⁣
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You put all the emphasis on weight loss and not results⁣⁣⁣⁣
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You see food as "GOOD" & "BAD"⁣⁣⁣⁣
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You rely on motivation⁣⁣⁣⁣
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Listen >> ⁣⁣⁣⁣
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The reason most DIETS fail >> it’s not sustainable, it has many rules and no EDUCATION. ⁣⁣⁣⁣
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The most successful transformations have the education of nutrition to create freedom and flexibility within their calorie deficit⁣.⁣⁣⁣
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I mean if all diets educated people on nutrition and the fundamentals of fat loss then why do people put the weight back on or constanly do fad diets?⁣⁣
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Bottom line.⁣⁣⁣
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Creating sustainable daily habits, educate yourself on nutrition or find someone who can (OH HEY) and do not quantify your happiness on the number on the scales. ⁣⁣
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Chris ⁣

We all come up with reasons why we put off making a change⁣⁣⁣
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Why we put off dieting.⁣
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Why we put off training⁣⁣.⁣
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Why we put off making a change⁣,⁣
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We feed ourselves excuses to why we can't >>⁣⁣⁣
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-Counting calories don't work....⁣⁣⁣
- I Can't keep up with exercise⁣⁣⁣
- I haven't got time⁣⁣⁣
- I'm to unfit ⁣
- Nothing works for me⁣
-It's my metabolism ⁣
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People unconsciously select information that supports their views but ignoring non-supportive information.⁣⁣⁣
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We all do it, and it gives us a way out and backs up what we want to believe.⁣⁣⁣
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Listen to this...⁣⁣⁣
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We find ourselves regularly in situations that feed our excuses.⁣⁣⁣
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I TOTALLY GET IT!! I’VE been there before ⁣⁣⁣
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But it's the SMALL things we can do that will lead to the big goal/reward at the end.⁣⁣⁣
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You don't see an Olympian getting gold after training once?⁣⁣⁣
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It's the series of mini wins leading up to the big one they are remembered for.⁣
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The repetition.⁣
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The consistency.⁣
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The mini wins.⁣
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Don't give in just because the past diets haven't worked⁣⁣⁣
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or⁣⁣⁣
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Because you think you can't make a change...⁣⁣⁣
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Listen to this >>⁣⁣⁣
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Focus on your mini wins ⁣
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-Daily step count.⁣⁣⁣
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-Daily food tracking.⁣⁣⁣
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-weekly exercise (not overcommitting) ⁣
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These are all mini wins that we can do they lead to our big WIN, the end goal.⁣
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Remember it's the habits we build that determines our success.⁣⁣⁣
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Chris

Some of us don’t want to track calories.⁣
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Some of us don't cope well with this.⁣
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So how can we still make progress without a form of measurement? ⁣
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We want to see progress as let's be honest, it's what keeps us motivated to stay with something. ⁣
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SO...⁣
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Here are some simple ways to help reduce your calories, help in creating a calorie deficit without having to track. ⁣
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𝐂𝐡𝐨𝐨𝐬𝐞 𝐡𝐢𝐠𝐡𝐞𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 𝐜𝐨𝐧𝐭𝐞𝐧𝐭 𝐟𝐨𝐨𝐝𝐬 >> It will keep you fuller for longer and will also increase the number of calories burnt through digestion.⁣
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𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 𝐰𝐢𝐭𝐡 𝐦𝐞𝐚𝐥𝐬 >> plan your meals in advance, sticking to 3 structured meals a day. ⁣
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𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐦𝐞𝐚𝐥𝐬 >> there are plenty of quick, high protein recipe books out there that have portion and calories control. ⁣
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𝐌𝐢𝐧𝐝𝐥𝐞𝐬𝐬 𝐞𝐚𝐭𝐢𝐧𝐠 >> if it's in the house, you're more than likely going to eat it. Don't buy readily available foods. If you want it, then you gotta go out and get it. ⁣
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𝐑𝐞𝐝𝐮𝐜𝐞 𝐥𝐢𝐪𝐮𝐢𝐝 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 >> sugary drinks and alcohol are very easily consumed adding to your daily and weekly calories consumption. ⁣
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𝐌𝐚𝐤𝐞 𝐟𝐨𝐨𝐝 𝐬𝐰𝐨𝐩𝐬 >> there are a lot of lower calorie alternatives available, so rather than removing a food, you swop to the low-calorie option. ⁣
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You can use these all to help form a calorie deficit, BUT start with one, form the habit then add in another later down the line. ⁣
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Create habits to form a daily and weekly structure that will, in turn, make weight loss a by-product of many other benefits you will see. ⁣
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Chris