THE NEXT STEPS

I hope you are feeling really motivated to lose fat and get in shape now. I’ve shown you the failsafe way to lose fat and lose if forever. So if you are motivated, what are your next steps?

Some Reminders

1. The first step is to reexamine your motivations and beliefs. This means why do you want to do this?
2. Next is to set the goal and write it out in a positive way.
3. Once you know your target, you can now define the little daily habits you will need to foam. Remember, small little habits one at a time.
4. Next look at how your nutrition is. Is it healthy? Is there anything you can change.
5. The next thing to do would be to look at how much and what type of exercise you do. What can you do differently to really boost your health?
6. Now you are on your way to healthy permanent fat loss. How do you keep on track?
7. Finally you’ve learned the value of support.

My Promised Fullfilled

I did promise you a treat earlier in the book. As your reward for reading so far, I want to share with you something that really helped me in my fat loss.
A major reason why diets fail is that people give in to temptation or they just miss their favourite comfort foods. They miss their treats so much that they give up. When I first read about the cheat day in Tim Ferris’ The 4-Hour Body book, I couldn’t wait to try it.

The way it works is that you pick a day of the week, in which anything goes. That’s right, this means, you can eat or drink anything for that 24 hour period. It must be the same day every week, without fail. Mine is Saturday. Here is how it works.
You practice the habits of fat loss religiously for 6 days and then you have a mega blow out on your cheat day. Here is why a cheat day is essential for your success:

You will get tempted – so all you need to do is remind yourself that you can have as many doughnuts as you want on cheat day.
You will look forward to cheat day and all the goodies you can eat and drink, it’s like a mini reward.
The only conditions are that you drink plenty of water and that once cheat day is over, remove all cheat foods from the house.
So the day after cheat day, you get right back on to your good habits.

A Final Reminder

As a final reminder, here are the 10 habits that I would suggest you install:

1. Avoid sugar rich and fatty snacks or desserts (except on cheat day).
2. Eat a low carbohydrate breakfast. This meal must contain at least 20g protein.
3. Eat within 30 minutes of waking in the morning.
4. Eat a low carbohydrate lunch. This meal must contain at least 20g protein.
5. Drink at least 2L of water throughout the day. (Especially on cheat day).
6. Get the correct amount of nutrients. Eat at least every 4 hours whilst awake.
7. Choose healthy snacks. Take supplements if required.
8. Perform some cardiovascular exercise daily. Walking, jogging, swimming etc.
9. Perform some moderate resistance training – weight training.
10. Avoid drinking calories, such as fruit juices, alcoholic drinks (except red wine),milk or cream. Drink tea and coffee without milk. Also avoid diet versions of fizzy soda drinks.
11. Eat a low carbohydrate evening meal. This meal must contain at least 20g protein.

I therefore wish you well on your journey and I would love to hear your success stories. If you would like to get in contact please feel free, I’m here to help.