Match your behaviors and goals:

80% of your results are based on diet! If fat-loss is your goal then you want to stick to a 90% adherence to this principle, so if your eating 42 meals each week (6 meals a day) then 37 or 38 of those meals should follow your plan.

If your goal is changing your body in a reasonable amount of time then 25 meals out of 42 is not matching your behaviors to your goals. Make sure about every 4 weeks or so you reevaluate your goals and ask yourself what you want.  Make a plan and do something to facilitate that goal everyday.

1.  Plan to Cheat (10% of the time)

Enjoy yourself, you’ve planned your other 37 meals this week and pushed yourself hard at the gym – have fun and let loose! Don’t waste this moment on fast food, instead indulge, go to your favorite restaurant or find some gourmet chocolate/candy!

2.  Eat Protein

If you know your going to a party, get together, or its holiday season you can’t cheat for all of the events.  Eat something packed with protein!  Try nuts or protein shakes, their ready in a pinch. These foods are filling, protein encourages satiety so you won’t be craving food, you’ll eat slowly and enjoy it more!

3.  Social Support

Having a co-worker, spouse, or family member assist can help you both to stay on track.

Talk to that individual beforehand, express what your expectations are of yourself and if they’d like to help.  Make your guidelines clear, they probably would enjoy the support too!  Now you’ve created a closer bond with someone and you are both stronger together, birds of a feather flock together!

4.  Start Slow

If this is a new program start slow, don’t ban everything you’ve been eating for the last five years because it doesn’t fit in your plan. The quickest way to derail your results is doing too much too soon. This should be fun! You should feel good about the decisions you’re making and find the challenge empowering. Have confidence in ordering what’s on the menu, but maybe not getting a drink, or eating the main course but skipping the dessert.

5.  Customize Your Cuisine

Substitute your side, ask for grilled instead of fried, or for the coffee lover ask for only one pump of flavor verses three. There is no crime with being specific to what you want from a service industry. Ask for no bun, dressing on the side, the more specific the happier you will be, remember you are the deciding factor to your success nothing else!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com