Human body is like a balloon. The fat is like the air. Not literally. But you will get my point soon.
Just like a balloon needs a perfect amount of air, the body needs a perfect amount of fat. Just like how a balloon will burst if you blow it too much, our health will burst if we load up with too much fat. People know it. So, when they become fat, they try to shoot their balloon with a bullet imagining that it will get rid of that extra air, but instead, it backfires.
Here are 10 such bullets that can burst your fat loss plans and eventually your health. If you don’t want that to happen, shield your mind with the right knowledge.
1. Starvation standoff: Eating too little
Solution: Don’t deflate completely. Maintain a balanced calorie deficit with a balanced diet. Your energy intake should be less than the energy expenditure. Don’t eat less but eat balanced. Fuel your body with proteins, fibers, and necessary nutrients. Remember, a slightly inflated balloon flies better than a flat one.
2. Fad diet fiasco: Following unsustainable diet plans
Solution: Create your own sustainable lifestyle diet. Don’t pop your balloon with temporary solutions. If you have eaten white rice your whole life, don’t go for the brown rice now. If you can’t see yourself eating the thing six months from now, it shouldn’t be part of your journey starting today.
3. Calorie camouflage: Underestimating calorie intake
Solution: Track your portions like you would measure air in a balloon and do it daily. Use hand or plate portions as guides. Everything you eat or drink counts, so keep a food journal.
4. Weekend whoosh: Overeating on days off
Solution: Keep your balloon steady all week. Maintain an average calorie deficit, even on weekends. One big puff can undo a week of careful deflating.
5. Restriction rupture: Avoiding favourite foods
Solution: Allow some flexibility. Aim for 85% consistency. One small treat won’t burst your balloon, but don’t overdo it and get back on track quickly.
6. Protein and fiber puncture: Not eating enough protein and fiber
Solution: Reinforce your balloon with 1.5-1.8g protein per kg body weight and 20-25g fiber. Daily. They will keep you feeling full for longer and stop you from overeating.
7. Poor sleep and stress management
Solution: Practise mindful eating, gratitude journaling, and breathing exercises. Don’t let stress and less sleep puncture your balloon.
8. Guilt gust: Yo-Yo dieting after slip-ups
Solution: Don’t let one puff deflate your entire balloon. Return to your routine with the next meal. Focus on moving forward, don’t look back and indulge in guilt.
9. Overwhelmed overinflation: Trying everything at once
Solution: Follow the GASP framework – Goals, Action, Skills, Practice. First set goals, then take actions, then acquire missing skills, then practise consistently. That’s it. Inflate your balloon gradually, mastering one change at a time.
10. Metric madness: Obsessing over numbers
Solution: Focus on habits and identity change, not just the balloon’s size. Your progress is in the process, not just the measurements.
Remember, your fat loss journey is about gradually releasing air from your balloon, not popping it in one go. Stay consistent, be patient, and watch your balloon transform into the shape you desire.
Subscribe to my free email course on fat loss here and get the basics right!
On this motivating tone, will see you next week!