• Katie Chaplin

Motivation is not enough!

How many times have you said to yourself on Sunday evening or Monday morning, that this will be your week? You don’t need carbs, meals out, that glass of wine?

“I’ll be fine having chicken and lettuce and shakes, I will do whatever it takes to lose weight this time”

But by Saturday, you are grumpy, hungry, exhausted and are ordering a Dominos and half way through a bottle of rose?

The sad fact of the matter is that motivation on its own does not last long

Goals and planning

Why do you want this? Write it down. How will it make you feel? How do you feel now? This will be what you need to revert back to when things get tough

Make sure you're eating enough!

The aim is to diet whilst eating as much food as possible- the easier it is, the more likely you will stick to it! If you start dramatically slashing your food, you will ( as I am sure you know from experience) fall flat on your face- your body is a survival machine and it will perceive this as being starved and will do everything in its power to stop this- namely mood swings, increase in cravings and fatigue.

A great way to start is with portion control-ensure you have unlimited green veg on your plate, a portion of protein ( meat, eggs, fish, meat replacements) the size of your hand in karate chop position or the size of your fist, 3 portions of carbs ( e.g. rice, pasta, bread) and fats ( butters, oils, cheese, nuts) in any combination, the portion of carbs being a cupped handful, the portion of fat the size of your thumb

The best way to understand how much food you need is to get help- how much time and money have you wasted already on fad diets, shakes, boot camps, teas? – if you are ready to change and put the work in, a good coach can easily get you on the right path

Are you supported?

it is important to surround yourself with people that support your goals- you need to be very clear with friends and family what you are doing, why you are doing it, and what support you need. A great tip to help them get on board is cooking them a healthy meal- every single client of mine has said that their friends and family have been shocked how good the food tastes.

If you can find friends that want to lose weight too- even better! You can not only support each other, but make tasks social occasions; meal prep together whilst catching up, go out for healthy dinners, go for a walk with a coffee.

Again , having a coach will help hugely with this- I speak to my clients once a week and they can email me any time for support and advice, and even just to rant- this is hugely effective in stopping emotional eating as this urge is so impulsive, that by the time they have sent me a message, they have calmed down, regained control, and suddenly the urge to throw 5 kit kats down their throat is gone. If you have been on and off diets for years, and are ready to take action to keep that weight off this time, then its time to get a helping hand – get in touch and we will book you on a free no-obligation transformation call today! Simply fill in this form and I will be touch asap!


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