As we discussed in 'The Perfect Fat Loss Plan', no plan is perfect if its not adhered to.
Today, we'll discuss how to increase adherence in even an imperfect plan.
1. Support -
With food having a greater and greater social impact such as dinners out, lunch meetings, going out for drinks, as well as potential stresses involved with calorie restriction, dieting can become difficult when going it alone.
To assist with the process, support can go a long way.
That can be from friends, family, partner, etc. who can keep you accountable, on track, and not put you in difficult situations to hinder progress.
We all know the ‘why don’t you just eat normally?’ comments, or the ‘just 1 drink’ ones, usually from the people that haven’t made any progress, and trying to sabotage your success...Oh, and before you know it, that 1 drink turns to:
2. Accountability -
Accountability can come from numerous factors, all of which help you stay on track with your plan, and progression:
Tracking - using objective measures to track progress and notice trends, such as weigh-ins and measurements.
Having a 2nd set of eyes - help make informed decisions based on trackable factors - while removing the emotion and personal bias.
Checking in - just having someone to report to can increase adherence by not wanting to not let yourself down, as well as someone else. That can be a friend, a partner, or a coach.
3. Goal-oriented -
Having a specific goal can be a great way to stay motivated, and remain accountable to that goal.
However, it needs an element of specificity such as a time frame, or a specific number of kg to lose, as well as being realistic in terms of both your current position, potential, and time to achieve the goal.
Not everyone can become Mr Olympia, no matter how motivated they are.
Once the specific and realistic goal is set, the next step is to break it down into smaller, more achievable goals initially, working back from the end goal, to the present day.
What do you need to do every day, week, or month to reach that goal?
For example, if the goal is to get shredded:
- How much body fat do you need to lose?
- How much muscle mass do you currently have that needs to be preserved?
- How much can you or do you realistically need to lose on a weekly basis for the first 4 weeks?
- And for the 4 weeks after that?
With those type of questions answered, you have a specific goal, which is realistic, and a game plan to achieve it. If you’re tracking, and notice that the goal hasn’t been met for a week or for the first 4 weeks, you have an opportunity to question why, seek the answer, and make changes for the next week of dieting.