I consistently feel conflicted about sharing weight loss articles with you.
I come from a strong stand point that our body does NOT define who we are. That our happiness is absolutely NOT determined by how we look and that HEALTH, definitely doesn’t look a certain way.
In saying this, as a nutritionist, personal trainer and advocate of a healthy lifestyle, I truly believe that being at our healthiest weight is not only important for our physical health but also mental and emotional.
I’m not here to advocate weight loss, I’m here to share my knowledge and experience and perhaps give you a small piece of insight into creating a life (and body) you love.
My fitness studio is currently amidst a 6 week Transformation Challenge. A challenge with the goal of, well transformation, but also of implementing real lifestyle changes to carry on into LIFE, well beyond the 6 weeks.
But it’s had me thinking… A number of clients have spoken to me about what it would take to truly transform their bodies.
Sure, there’s motivation in a regimented and supported challenge, however many of these clients have been training in the studio, some for a number of years, and still aren’t where they want to be physically.
Perhaps you’re in the same situation? You’ve been training for a while, but really, aren’t in the body you imagine you should have for the work you put in.
To be transparent, so do I. I mean, I’m pretty happy with how my body sits these days, but let’s be honest, there’s always room for improvement. Even inside of the self-love movement, where yes, I wholly and completely appreciate my body for where it’s at, however I’m not sure there are many people out there who would truthfully say they don’t care about how their body looks. And if there are, I’d doubt they’re reading this article.
Also, caring about the way you look (and FEEL), doesn’t make you a bad person you know!
My body journey has been a tumultuous one. Weight up and down and all over the place, this diet, that diet, exercise addition, detoxification addiction, fasting, starvation, binging, emotional eating and even a stint with bulimia.
Over the years, I’ve done my fair share of research around fat-loss and realised that you actually don’t need to know every trick in the book to get the basics right. However, the basics are a little more involved than what we just eat and how we move.
These are my top tips for fat loss, that will work for anyone, but from personal and professional experience, they are especially true for women wanting to let go of extra body fat and create their dream body (and life).
1. Get clear on your goal
Be specific about it. Some wishy-washy, far off, abstract suggestion, will not do. Lose weight is not specific. Be exact about what you want to achieve, and by when. Decide on how you will measure your progress and how you will reward yourself with stepping-stone markers along the way. Personally I don’t like the scale and think it’s a misleading way to measure progress, you might instead want to choose an item of clothing. I would also recommend against using food as a reward, but rather to choose things like massage, new trainers, a book etc.
2. Know your WHY
This is perhaps the key to it all.
You will never achieve any goal in life if you don’t know why you want it.
Wanting to look hot, impress others or to simply convince yourself that you’ve ‘made it’, are not reasons for creating change. Your why is about why this goal is truly important to you.
I recommend doing some writing/journaling on this question.
Ask yourself why it’s important, why it’s really REALLY important.
Be real with yourself.
Get to the core. If there is no core, maybe it isn’t really that important and that’s ok. Then it’s better to stop fighting for something that deep down, you don’t really care about and will therefore never actually reach. Instead, focus your energy on things you would truly die for.
You’ll likely find that your deeper why isn’t about weight at all.
3. Nutritional success
Perhaps as a nutritionist I’m biased, but next after getting clear on your goal and why, you need to set yourself up for nutritional success. If you need help on what to be eating, then you should seek that advice, but at a basic level, choose clean proteins, good fats, lots of vegetables and complex carbohydrates. Knowing what to eat and actually eating it can be two different things, however if you don’t know where to start with the right kinds of foods, you need to get informed.
4. Move. More
Weight train at least twice per week, preferably 4. If you want to include cardio, short interval style training 1-3 per week are ideal.
Include yoga, relaxation or stretching once a week, this can even be done at home. Weight training and intervals are the two best ways to work with body composition.
In saying that, the best kind of exercise is the one you’re actually going to do. If you love Zumba, do that.
5. Supplements for fat loss
There are a lot of supplements (and a lot of scams) out there and the short answer is that if they truly worked, diet and exercise would be irrelevant, right? The things to know is that you have to get diet, exercise and mindset right first! There are a few supplements I do recommend, for example omega 3 fatty acids, but be careful about what you buy. Many brands are heat treated and already rancid sitting on the shelf in the pharmacy.
Other supplements can be effective on a per case basis, as of course every body is different. As a blanket rule, I would stay away from anything off the shelf that is telling you it’s the “number 1 fat-loss supplement”. They don’t exist and can be extremely dangerous.
6. Digestion and detoxification
The number 1 supplement for fat-loss is actually a really boring one – it’s water. Our bodies are made up of toxins. Ideally your diet is full of fibre from plenty of vegetables, but water is key to help move the fibre through and sweep out all the toxins! To ‘detox’ you need nutrition (food and a high quality food-based multivitamin) but you also need water to actually help remove the toxins from the body. This might by one of the most effective ‘secret’ fat-loss weapons out there.
A lack of sleep and too much stress cause a rise in the stress hormone cortisol, which causes an increase in fat storage, particularly belly fat. This is among many, MANY other detrimental effects of high cortisol levels. You can’t be burning the candle at both ends and expect to look (or feel) your best.
The people who achieve lasting results aren’t always the people who know the most. They are the ones who are consistent. Consistency depends little on motivation or discipline, but all on knowing your ‘why’ and being clear on your goal. Go back to point 1 & 2. When you have these two things in place, you’ll find that consistency becomes automatic and effortless.
This is the most important aspect when it comes to fat-loss, especially for lasting results.
If you believe you will achieve the results, guess what? You will.
Unfortunately most people who wish to change their bodies never take the time to set a specific goal or to figure out their underlying motivation and as a result, have no true emotional connection to making the change a reality.
Pair this along side many common beliefs such as “I’m not good enough” or “I’m not worthy” and it will simply be impossible to achieve any goal, no matter how well you follow the nutrition and exercise rules.
Here’s the thing…
You CAN be, do and have anything you want in your life.
You ARE good enough.
You deserve nothing but the best in life, simply because you were born to live an incredible life.
Not a single one of us was born destined to be unhappy, mediocre, overweight, broke, miserable.
We are born to be incredible.
To change our lives and the world around us.
YOU are born to be incredible.
Changing your body begins in your mind. It begins with a decision that is definite and committed. But you have to have the mindset and belief to keep the ball rolling.
How do you build the mindset?
Simply decide right now to start believing you are good enough. Worthy enough.
It’s that simple.
Notice I didn’t say easy.
Writing it down and saying it aloud will speed up the shift in your mind, and you don’t even have to believe what you’re saying to yourself at first, but you do have to start affirming it.
You’ll notice that the things you believe about yourself, are the things you constantly tell yourself.
“I’m not good at this”, “I can’t do that”, “I never do this thing”…
What ever you tell yourself enough, you will believe.
So instead –
Every day saying things to yourself like “I am good enough”.
“I am worthy”
“I deserve this”
“I choose foods that nourish me, make me stronger and healthier”
“I am getting fitter every day”
I promise you, if you take one thing away from this post, make it this –
Get your head right, and the rest will follow.
If you’re at the stage where you’ve had it with what you’re doing (or not doing), and know something needs to change, be it around your movement, food or mindset, then send me a message to find out more about how I work with my clients to help them create a life and body they love.
I currently have 3 spaces that have opened up to work with me one-on-one through my Strong Mind, Strong Body program.
This isn’t for everyone, but if you’re ready for;
Ultimately, you KNOW you were made for more than what you currently have –
Send me message and let’s discuss the best option for you.
Perhaps you have the training down pat but need some help with food, or maybe you feel like food is under control but have no idea where to start with exercise…
OR – You feel like you have the food AND exercise under the thumb but can’t seem to crack your goals – I’d suggest this is the mindset area!
Programs are available face to face in Bayside, Melbourne and online.
As always, thank you for reading. If you know someone who would get value from this article, please share it across.
0418 144 420
Nutritionist (BHSc.) | Personal Trainer (CPT)
Note From Trifusion Fitness – While Liora is a qualified Nutritionist & Personal Trainer, it is her dedication, support and overall uplifting personality that sets her apart. Liora’s ability to inspire those she works with to believe in themselves is what facilitates amazing results.
If you are struggling through your own fitness journey, we couldn’t recommend Liora more highly. Get in touch and sit down and have a chat. We can all do amazing things with amazing people in our corner!
There’s been a lot of change in my life over the last few months…
Living situation, location, career, friends, relationships, health, training… in fact, I’ve created change in almost every area of my life over the past 12 months.
Over the last few weeks, I’ve started to feel like the water I’m treading is slowly getting deeper and deeper and my feet are slowly getting further from the ground.
I have to give myself credit – objectively, I am doing well. I am taking everything in my stride and trying to be as patient as possible with learning new skills, but there have been a number of days of late, where I’m aware of that familiar sense of feeling ‘out of control’.
I’m well practised with how it goes, having spent a lot of my 20’s in a place of overwhelm and anxiety, but over the years, I’ve also learned to become aware of it quicker and quicker, before it gets to the ‘place of no return’.
There are a few red flags for me, that when I start to see these things happening, I know it’s time to stop and slow down, and consider what I need (or don’t need).
They’re different for everyone, but for me, I start to notice that everything begins to feel urgent, or already overdue…
I feel like I never have enough time for everything that needs to be done…
My chest feels tight and my breathing gets shallow through most of the day…
My self-care becomes lax… I get lazy with preparing the food I want to eat, I stop planning my training and kind of just hope that it will work out when I feel like it…
I fall out of contact with my friends because it feels too difficult…
The other thing I have recently started to notice is that even before that creeping feeling of overwhelm starts to set in, my ‘well-being habits’ fall by the wayside.
Over the years, I’ve had many ‘coping’ mechanisms. Some positive and some not so positive… Although in saying that, even the not-so-positive ones serve a purpose. Perhaps an article for another time…
What I want to look at here, however, is how the mechanisms, or daily habits that we have, really are at a core level, the most important things in our lives.
Here’s what I mean…
I dare suggest that one habit most of us have mastered in our adult lives is brushing our teeth. It’s not something, hopefully, that we need to think about. We’ve spent so many years practising this habit, day in and day out, that it’s become second nature.
We know that if we want good dental hygiene, to prevent cavities, ensure healthy gums etc, then we have to brush our teeth. We do it at least twice a day and it’s a positive habit we don’t even think about.
Really, at the core of it, it’s the habits that we have created for ourselves, that determine what our life looks like…
However, often we seem to get this around the wrong way and think that it’s the things that we do sometimes, that are going to impact our lives…
Take any goal… Let’s say “to be healthier”. This is a bit abstract, but to be honest – I probably hear it 9 times out of 10, from the new clients I take on in both personal training and health coaching.
What does this actually mean?
We all kind of know what we should be doing, right? But for the things that we want in our lives, it actually takes creating daily habits that become so ingrained, we don’t even think about them anymore. This is what creates a lifestyle.
So how do we actually create, implement and commit to positive habits?
So… To be healthier…
I could go on and on, but you get the picture.
For anything we want in life, it’s the habits that we have, on a DAILY basis, that gives the outcome.
For someone who wants to be healthier, if they were to eat chocolate once a week, that’s not likely to impact their overall goal… however, if they were to eat chocolate every single day, it’s going to make achieving it more difficult.
The same goes for positive habits…
Exercising once a week will make it very difficult to become healthier, however, 30 minutes every single day, will create the kind of life you want.
The list above may resemble your New Year’s Resolution list…
How has it gone so far?
If well, that’s great!
If not… here’s what I would suggest…
The thing with change, particularly including and taking on new positive habits, is that it takes time…
We can’t expect to start something new and have it feel comfortable right away…
It will definitely feel strange!
If you’ve never practised meditation before, it’s going to feel strange. Really damn strange!
The other thing is, without getting too technical, when we start doing something new, our brain gets confused. As humans, we’re wired to recognise patterns. This is the reason it’s so difficult to break the habits we don’t want. We can feel really motivated for a while, but essentially, the brain is comfortable with patterns and will naturally want to bring you back to what it knows… like eating chocolate every day. There’s an element of sugar craving, but there’s an even bigger element of habit and pattern.
So any new habit is going to feel strange in the beginning. It’s unfamiliar and the brain doesn’t like change.
These are a few things that I’ve come to learn over time…
Get really clear on what you want to introduce
It needs to be specific – eg, I will walk every morning at 6am for 20 minutes
Simply wanting to ‘be more active’, isn’t going to cut it – what does that mean?
Introduce one new habit at a time
Give yourself at least 21 consistent days for a new habit
The more new things you have to try and remember and practice, the harder it will be
Do it every single day. Whether you feel like it or not. Our emotions are really clever at getting in the way and our head will quickly talk us out of things and back into the things that are familiar. If you’re clear that this new habit is positive and contributing to something that is important and of value in your life, the key is consistency.
Be gentle with yourself.
Acknowledge every single win, no matter how small, and don’t beat yourself up if you don’t get it right every single day. You are introducing something new and you need time to integrate. Your brain needs to time grow familiar and you need to find a place for where this new habit fits best in your life.
When a baby learns to walk, it doesn’t fall over once and says, ‘well fuck that’… I’m no good at walking so I’ll just give up…
Give yourself a break!
Know that you’re starting something new and that it will take practice. Know that it’s the small pieces, every day, that will get you to where you want to go.
It’s taken me a number of months (even years in some cases) to slowly integrate the positive habits that give me peace of mind, have me feel grounded, on top of things and ultimately out of that state of overwhelm.
The two habits that have had the biggest impact on this stage of my life are meditation, even if only for 5 minutes a day, and writing. I journal gratitude and actively ‘write my reality’ into existence every single day.
I have to admit, I have been inconsistent with both of these habits over the past few weeks, so it’s really no surprise to me that I’ve been noticing those familiar old feelings creep back in.
So you as my witness, I’m being gentle with myself, acknowledging my awareness and small wins, and committing to caring for myself in the ways that I know works for me.
What are the habits that you want to introduce into your life?
Be gentle, have patience and watch your whole world transform.
0418 144 420
Nutritionist (BHSc.) | Personal Trainer (CPT)
If you would like to book a Training Session with Liora, you can contact her directly on the above information or through the contact page of the website.