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ADHERENCE. Adherence is the single most overlooked tool in weight loss (or any goal for that matter).
One day of bad eating will not make you fat, just like eating healthy for one day will not make you skinny. Your fat loss journey is an accumulation of effort every single day for a prolonged period of time. If you have to do something every day, you're not going to choose to make it harder than it has to be (obviously). Especially a huge task like changing your eating habits, that you've had for 10, 20, 30 years. Losing weight can be very tough, but that's why this is so important. You need every tool to help you make these changes more seamless. It sounds simple, yet people overlook it (or choose to ignore it).
And it's not just the people who are trying to lose weight. The people who do this the most are the ones who we trusted that would know better: personal trainers, nutritionists, doctors etc. From day one they set up their clients to fail. And that's not just bad for their weight loss goals, it's also bad for their mental health and future weight loss, because it puts the blame on you. "You cheated on your diet, you didn't stick to your plan," when in reality you just weren't given the proper guidance.
Let's look at a scenario; you are slightly overweight, maybe you want to lose 10-15 pounds or so. So you go to your local gym and speak to a dude who is in decent shape and is selling his services as a weight loss expert. You speak to him, tell him your goals, he takes some measurements (your height, weight and so on) and then gives you a meal plan for you to follow, day in, day out for the next two months. Calories and macros aside (he can probably get that right) you go home and look at your plan and it looks something like this:
- 2 Eggs
- Half an Avocado
- 1 Slice of Wholemeal Toast
- 1 Chicken Breast
- Handful Green Beans
- 60g Brown Rice
And it goes on for the rest of the day, as you try to work your way through Tupperware full of dry chicken and dry rice, looking at your co-workers with envy as they indulge in deli sandwiches and cookies. And that is the problem; you hate avocado, you aren't too keen on chicken breast and you're allergic to brown rice, and everyone around you is teasing you with delicious food. That is enough to break even the toughest of people and seasoned dieters. So what are the chances of you lasting on this diet for longer than two days? I see this all the time and it's infuriating because the solution is so simple.
Choose the food you like.
Hate avocado? Eat some almonds. Not keen on chicken? Eat lean beef or turkey. Allergic to brown rice? Eat quinoa, brown pasta or choose from hundreds of other alternatives. All you have to do is just google: "Alternatives to (insert food)."
One more point before I wrap this up. You do not have to eat so called "clean foods" one hundred percent of the time. As long as you are within you calorie needs, and most of your food comes from whole food sources you can sneak in your favourite treats into your diet. Read up on IIFYM on google and go from there.
If you want more help DM me on IG: @tonyquadzilla
I post a ton of tasty recipes on there, so give me a follow if you want some healthy ideas!
Or email me at [email protected] if you want a more personalised diet/recipe.