4 Pillars

Fat loss is simple. Burn more calories than you consume. Right? Without getting into a debate. Yes, that's right. But simple doesn't mean it's easy.

And with it being such a widespread, important issue to many, there's lots of money to be made. So people push radical approaches that work effortlessly for some in order to turn large profits for themselves. Despite the fact these approaches don't suit the majority.

Here at Sustain, whilst this is our job we like to take a less dramatic, more effective approach.

We prefer a broad set of parameters to guide people but ultimately where they take the lead and make the changes they see fit, under the guidance of an empathetic, neutral, honest coach.

We believe there are 4 areas to work on that make up our "4 Pillars" and these are nutrition, exercise, mindset and lifestyle.

There is crossover and interplay and what you need will depend on who you are and where you are at right now on your journey.

If you'd prefer to listen to us talk about this, you can access the podcast here.

Today I'm going to give you a brief rundown of the areas you should focus on to get the best results possible, whilst making this "Sustainable" and giving you results that last.

1 - Nutrition

It's hard to be called Sustain Nutrition and not have nutrition as the foundation of your ethos. Without focusing on your nutrition it's going to be very difficult for most people to mindset, lifestyle and exercise their way to long-term health and happiness.

We don't believe most people need to weigh their food and track their calories. Most people under eat protein and veg throughout the day and overeat refined, processed, high-calorie food at night. Of those left, those who balance most of their days well have days with minimal balance and blow their progress that way.

As such if you can add consistency to your days, and consistency to your weeks, you'll have more success.

When people add more protein and veg to their diets (3 palm-sized protein servings per day and 2 fist-sized servings of veg) they are then fuller, from fewer calories, eat less crap and lose weight. Voila.

2 - Exercise

Exercise will supplement any fat loss efforts and underpin any health based goals. As we age we degrade. We lose muscle, fitness and mobility; by proactively working on these things this can be countered.

But where to start? This depends on where you are currently.

Option A - If you are doing nothing then do SOMETHING. Go for walks, go to the gym and watch the TV's on the cross trainer. Just do more than you are doing now and make sure it's enjoyable and sustainable.

Option B1 - If you don't want to change what you are doing then do more of what you are doing. Go to more zumba classes, take more steps, eat your lunch standing. Anything that uses more energy than you were using previously will take you closer to your goal, it's just not going to have as big an impact as choosing the optimal approach.

Option B2 - If you are just doing something then do something better. If you are doing yoga or walking then you will have improved fitness, strength and muscle mass from running or lifting weights. If you don't want to do that then that's fine but there are optimal and suboptimal approaches. Most people can get where they want to by doing their preferred choice of exercise.

Option C - If you are doing optimal exercise (in our opinion a combination of resistance and cardio training) then do it better. Get stronger, get fitter. Track what you are doing it and progress over time. If you aren't assessing, you're guessing. Use an app or an old school pen and pad and do more over time.

3 - Mindset

If you don't change the way you think, then the actions above are more likely to be part time and ineffective.

The approaches to changing mindset are dependent on where you are and this is where coaching is key to unpick the ways people are thinking. A great place to start is to journal your thoughts and reflect on them. Is this the whole truth or just your version of the truth?

We are so quick to believe we are seeing the world for how it is but the reality is far from it. Everything is tainted by our perspective and the more aware of this we become, the better able we are to react appropriately and change the way we act.

A lot of people emotionally eat, that is, to eat for reasons other than hunger, and without changing the way we think, this can lie in wait insidiously and undo the progress when many people have lost weight and believe their habits have changed.

4 - Lifestyle

No woman or man is an island and food is tied to this. Do you hate your job, or your partner, or your friends? Are you constantly judged, questioned or critiqued? Do you have a strong support network, or are you alone in your struggles? Are you negative and pessimistic or do you put others before yourself endlessly?

It's clear to see from this list that there is more to fat loss than just you. It's not just what you eat and the exercise you do and the way you think.

We are all cogs in a greater machine. And if we aren't that causes issues for us too anyway!

This can often unearth some uncomfortable truths but this is why so many people lose weight and regain it. Without looking at our lifestyle, then for many weight loss and health won't be sustainable.

And that's exactly why we have it as 1 of our 4 central pillars.

If you'd like to hear us discuss this in more detail you can listen to our podcast on the "4 Pillars" here.