Fat loss is won on your worst days
How to use your worst days to lose more fat…
This realisation is a game changer for fat loss… and I don’t say that lightly..
Success comes from damage control on your ‘bad days’.
Not perfection.
Focus on improving your average.
Minimising your ‘bad’ days is the best way to do this rather than trying to make your good days unsustainably ‘perfect’.
Most people think fat loss requires having to be perfect.
But real, lasting fat loss doesn’t come from perfection. It comes from what you do, on average over time and most importantly - your average energy balance.
It’s weird to think but your current body fat levels are a measure of your energy intake V energy output over your whole life up to this point (assuming you’ve not had liposuction or a breast reduction or similar)
The biggest impact on your average is how you handle your bad days.
Making your bad days ‘less bad’ will get you better results than pushing even harder on your good days
Examples:
Going from 0 workouts a week to 1 will have a bigger impact than going from 4 workouts to 5
Trying to reduce your indulgent days from 3,000 odd to 2,500 will be far more successful than trying to drop your calories on a ‘good’ day from 1800 to 1300.
Aiming to get a minimum of 8,000 steps on your low days is better than trying to add an extra 5,000 steps to your high days and probably ramping up hunger in the process
This is why I always set clients range targets. On one end they have their optimal - the targets they are aiming for on their good days and on the other end they have their non negotiable - the targets they hit on their hard days. This means that momentum is always moving forward and importantly - never going backwards.
Anyone can make progress when motivation is high and life is smooth.
The difference this time? (The time it’s going to work for you) is learning how to navigate the days when things aren’t going to plan. When you're tired, emotional, stressed, hungry, hormonal, motivation is low & just can’t be bothered — those are the days that shape your results.
Those days you focus on hitting your minimum effective dose non negotiable targets.
You go for a walk instead of doing nothing.
You order a healthy take away instead of face planting a whole pizza.
you improve your average by damage control on your bad days. You have no days going backwards.
The reason most people struggle with fat loss is because they take 3 steps forward and 2 and half steps back and its demotivating as hell.
What if you took 3 steps forward on your good days and maybe just 1 on your bad days - imagine how much closer you’d be to your goals now and how much more motivating that is.
Improving your average is what drives sustainable fat loss.
Long term results live in the grey area between "all" and “nothing”
Don’t aim for perfect on your hard days. Aim for better than your last hard day.
Want to know more about range targets? Click here
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