Weight Loss Magic Formula

Weight loss magic formula is in energy balance. How you are going to achieve that is up to you, but there are 2 key ingredients that you have to understand if you want to have long term sustainable weight loss results.

So. Are you on a weight loss mission? Or do you care to drop the dress size or to get into smaller waist trousers? 

This newsletter is for you. 

Make sure you read all the way till the end as I will leave you the action steps if you want to get into action from today/tomorrow and you will see results within 2-3 weeks! 

But first, 

I will share with you the most common issues when it comes to weight loss or dropping your body fat. 

First, I want to tell you that I completely understand your frustration if you are not getting results you want and also your desire to keep pursuing this goal, as I know how much it matters to you. 

I will never encourage you to give up on this dream. You absolutely should pursue it for few reasons - it feels incredible to feel good in your own body and how you feel every day and if this is what you want then let’s look into why you are not getting what you want. 

It is worth mentioning that for long term sustainable weight loss results you have to address following things: 

• Why you eat the way you eat every day (get in touch when and where did you learn certain eating habits and behaviours) 
• What drives your behaviours (emotions, attitude, being on autopilot, stress, lifestyle) 
• Why you sabotage yourself when things go well and when things don’t go well (this often is related to your previous experiences and the story you keep believing to be true) 
• What food means to you (your relationship with food) 
• How you manage your emotions (coping strategies)
• How you meet your needs 
• Get in tune with what you believe about yourself and how you see yourself as if deep down you believe you don’t deserve to feel good or to be happy, all your efforts will put you back to the place “where you think you belong”

Once you address all these things you will have clarity why did you get here in the first place. 

My approach to weight loss is going right to a deep end! Once you know the truth, you will know what you need to do to manage yourself to get what you want and to keep those results forever! 

Let’s talk about 2 key areas for sustainable weight loss to happen. 

1. Mindset 
2. Steps required to make weight loss happen 

Perspective / Your Why

Why does your weight loss matter? Why is it so important to you? 

If you keep looking weight loss as just a weight loss, losing pounds without having a meaning to that weight loss, you will give up easily. 

Losing pounds is not satisfying. It is when you keep stepping on those scales and weight goes up and down, you will be so attached to those numbers, that you will lose perspective on why you are doing it in the first place. 

Perspective always have to attached to something meaningful, such as I am becoming a better person for myself and my family, I want to be a better role model to my children or people I want to inspire, I want to lead a better quality of life, I want to be active and healthy to run around with my children or grandchildren and so on.  

Attitude 

This is a long game. This is a marathon and if you like to have sprints or to chase quick fixes, don’t be surprised why it hasn’t happened for you just YET. 

Vision 

Create vision that you want to work towards and bring it to this very moment. 

Who do you want to be? How this new way of living is going to change your life? How it is going to better every aspect of your life? Constantly thinking ahead of how you want to show up in your life helps you to keep your focus on what matters. 

Focus 

You have to change on what you are focusing on. Things that are directly in your control - what you do and then trust the process that things are going to happen accordingly. 

Steps required for weight loss to happen 

Energy balance - watch my lecture here. 

Weight loss is very simple. If you are not losing weight, you simply consume enough calories to maintain your weight. Energy balance can be achieved in many different ways and it is very important to find what suits you and your lifestyle the best. Here are some examples - calorie counting, intermittent fasting, food swaps, portion control, food prep etc. 

Daily habits and behaviours to support better results 

Sleep, hydration, routines, journaling to monitor your progress, meditation, mindfulness, mindful eating, spending time in nature, doing activities that make you happy, spending time with people who make you feel good, laughter, learning a new hobby etc.

Nutrition strategies for weight loss

Increase daily protein to 1.5 - 2g/kg (spread protein through 3 meals) to keep you fuller for longer, increase fibre (fruit and veg) to increase volume of food, lower in calories to keep you satisfied during and after your meals.

Regular check ins

Monitor your progress weekly or fortnightly and check the trend of your weight loss. 

Movement / NEAT 

What is NEAT?

Understand NEAT as a necessary output for energy balance. Many people who try to lose weight exercise and then don’t move for the rest of the day. Understanding how much is important to have a regular movement throughout your day can massively improve your progress, but health, energy and wellbeing too. 

Get excited about failures 

If you don’t fail, you can’t learn. Simple. See your failures as an opportunity to see what you can adjust to keep moving forward and also always go back to why failure happened in the first place. 

It will always be a mindset or lack of information or a skill. 

You can learn anything, if you are willing to have an open mind! 

Learn new coping strategies for your emotions and stress 

This one is a biggie!! Because if you don’t change how you cope with your emotions and stress, you will always go back to making yourself feel better by doing habits and behaviours that got you here in the first place. 

This might be too complicated, but this is the reality of why you haven’t got the results you want. 

Here is a little action plan for you - 3 Week Challenge! 

Note: for first 3 weeks I recommend you track your calories, just to become aware of how much in reality you consume and from there, you can stop or reduce tracking and use your awareness how to go further from there. 

Download the app called Nutracheck and start tracking - it is simple and you can create higher days and lower days if some days you feel hungrier then others.

1. Calculate your maintenance calories - use this formula.
2. Choose how you are going to measure your progress - is it scales, photos, how you feel, trousers? Stick to one way and measure it weekly (or if it's scales - daily).
3. Reduce maintenance calories by, I suggest, to reduce maximum 500 kcal per day (the rate will be 1lb per week) or 3.500 kcal per week in total.
4. Check your average step count and increase daily by 3000 steps (for example if you have average 7000 steps per day, increase to 10000. But if you do more then 15000 steps every day, I suggest keep those numbers without an increase).
5. Go to bed before 10pm without phone in your bedroom and allow yourself 7-9 h of sleep for the next 3 weeks.
6. Drink 2 l of water every day
7. Have protein with at least 2 meals per day and one large bowl of salad per day.

I want to keep you accountable. Let me know if you are taking this challenge and keep me updated weekly how you are getting on.

You only have to focus on those 6 steps and I promise you, you will start seeing results :)

Also if you have any questions, please do ask away as I am happy to help.

Adrijana

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Do you need help with losing weight, but now you want to do it in the sustainable way?

• Become private client of mine (I have one space available) - book 30 min consultation here. 
• Join my 4 month Group Coaching Program 'Joyful & Alive', starting 31st October (3 SPACES LEFT). We will work on your Mindset, Body & Nutrition through education and action with simplicity of steps and you will become great at basics, to build strong solid foundations for long term lifestyle change. You will know what brings you results and how to keep them for a lifetime.

As this is Beta Test of my new group coaching program, the cost is £997 for 4 months. 

• To find out more information and to see if this program is for you, send me an email on adrijana@adrijana.co.uk  
• Join my Free Facebook group here.