If you want to lose 4-12lbs in the next 8 weeks here is a cheatsheet..

this post is unapologetically me so buckle up,

If you want to lose 4-12lbs in the next 8 weeks here is a cheatsheet..

(the last one is the biggest game changer! & this post is unapologetically me so buckle up)

Before I tell you the action points… you need to get in the right mindset so sorry in advance for the tough love but..

Drop the victim mentality.

You’re choosing to do this.

You GET to do this, you don’t HAVE to do this (might seem pedantic but this mental approach matters.. A LOT)

Eating a little less doesn’t mean you’re missing out.

You’re doing this to ENJOY YOUR LIFE MORE not to live like a hermit for 8 weeks.

Life is too short for that.

Getting in shape should make your life BETTER not worse. If it’s not your approach is wrong.

Embrace a bit of hard work.

Getting in shape isn’t easy. If it was everyone would be in shape.

A bit of hard work is a good thing. Push yourself.

Stop looking for excuses.

You will always find them.

But there are also always solutions if you want to find them too. I have clients lose fat during breast cancer treatment and with broken legs.

You are totally capable.

Up next is my weirdly specific formula to lose 4-12lbs in 8 weeks*

Note - you don’t necessarily have to do any of these but it’s what I would do.
*Results will depend heavily on starting point and adherence

1. Eat ‘clean’ (I know people don’t like this term but I am not going to insult your intelligence -I assume you all know I don’t mean bleach your food)
   
   - grill, air fry, bake, boil rather than cook in fats & Season with spices over sauces.
   

2. BIG SAL. Make one meal a day a big salad with lean protein. I mean BIG, like out of a mixing bowl big.
   

3. Have a glass of water with each meal - it will slow you down & stop you overeating.
   

4. Build each meal around LEAN protein with minimal fat - white fish, chicken or turkey breast, tuna(in moderation), prawns, egg whites
   

5. Then add - Food volume!! - cucumber, ice berg lettuce, peppers, watermelon, berries.
   

6. Stop drinking alcohol. Sorry - as much as you can drink and lose fat.. it’s easier if you don’t.
   

7. Don’t get too hungry - add in a snack at 2-4pm. It will stop you over eating at dinner (which is where most people trip up)
   

8. Stick to the same meals in the day and give yourself a little more flexibility & variety in the evening (I call it the 3:1 method - shoot me a message I will send you it)
   

9. Add 60mins cardio however you want to break it up over the week (preference 3x20mins including some HIIT)
   

10. Exercise at least every other day (preference resistance train to build/maintain muscle - you can do your 20min cardio on opposing days)
    

11. No days under 8,000 steps (or equivalent cardio if you can’t walk)
    

12. Join the EC method
    
    There are limited spaces to keep coaching quality high and even more limited early bird spaces - only sent to the priority list.
    
    head to theECmethod.co.uk to join.