REVEALING the most common mistakes people make when trying to lose weight, one personal trainer has said that cutting out your favourite treats is a bad idea.
Joe Ayre has been a personal trainer and online coach for nine years, he is co-owner of the company Fortified Coaching, and has been very successful in helping his clients with their fitness, and weight loss goals.
Joe says "I have worked with hundreds of clients and seen some great success. Success is different to everybody. A lot of people will come for fat loss. I have seen clients lose three stone, five stone, six stone from working with me."
"Then there are people who came in because they want to improve their quality of life and want to build their confidence" he added.
Recently Joe took to hisInstagram account to explain the most common mistakes that people make when they want to get in shape for the new year.
"If you are looking to get in shape, and make some changes in the new year that there are five things that you should avoid at all costs," said Joe.
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Ditch the post-Christmas guilt
The fitness coach said the first mistake people make is punishing themselves for having a good Christmas where they had a lot more indulgences than usual.
"It's important not to feel bad about overindulging at Christmas because one of the biggest challenges and barriers that people have when trying to lose weight is feeling guilty for eating something," said Joe.
"You'll tend to find people will eat something that they feel isn't as healthy as they like, like a biscuit. Then they will feel bad about themselves, beat themselves up and that turns into a vicious cycle where they then try cheer themselves up by eating more food."
"Not feeling guilty for overindulging is very important. It also depends on your values, most people would value time with friends and family over Christmas, so why should you feel bad about that" he added.
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The truth about exercising for weight loss
For his second tip, joe said it is important NOT to exercise solely for fat loss, as this can do more damage than good.
"Number two might come as a shock to people but do not exercise for fat loss. Excercise does very little for fat loss, but it has heaps of other benefits" said Joe.
Outlining these benefits, Joe says that although through his work as a coach he has helped people lose weight, he has also helped people dramatically improve their health and quality of life.
"In terms of transformations, I have seen clients lose up to six stone, but I also work with people who are a little bit older become more mobile," he said.
"I had one client who had a knee operation. I help those people get more mobile, and improve their quality of life on a day to day basis" added the coach.
Joe explained that exercise should not be a form of punishment for eating something you wish you hadn't, and that it should be used to feel good.
"I think that out of all of the benefits of exercise, fat loss should be the least important one. You should exercise to improve your movement and to improve your quality of life" he said.
Adding: "It can get you into a really bad habit of punishing yourself by using exercise. So for instance, someone will overindulge on the weekend and go to the gym on a Monday and do hours of cardio, hours of cardio on a Tuesday just to try and undo what they did on the weekend."
Why you should NOT cut out chocolate
Joe said that mistake number three, is when people become too strict on themselves in terms of diets and exercise, as doing this makes them more likely to fail at their goals.
Music to the ears of many viewers, Joe said "don't cut out chocolate, sweets or your favourite foods."
I think that out of all of the benefits of exercise, fat loss should be the least important one. You should exercise to improve your movement and to improve your quality of life."
"This is the biggest mistake people make. Do not cut out all of the foods that you enjoy. If you enjoy sandwiches, crisps, bread, chocolate. Keep those in your diet, you will succeed in your diet by having those in, rather than cutting them out"
"The best sort of diet that you can follow is one that is inclusive of everything, and that even includes, a glass of wine here and there, a bar of chocolate here and there" he added.
Joe explains that cutting the foods you enjoy out completely, only makes you want what you can't have, and giving them up is only sustainable for a couple of weeks.
"I know that a lot of people can be fearful of that because they think those foods are bad, but in reality, there are no bad foods, just good and bad qualities and it is all about balance," said the coach.
"One of the worst things you can do is be over-restrictive with a diet, and what I mean by that is, that if you were to cut out all of the things that you enjoy from your diet, you just end up craving them more."
"What tends to happen is, all of these foods that you crave like chocolate, things like that, you tend to crave them so much that people tend to binge on them."
"So keeping a little bit of what you enjoy in your diet, will not only stop the cravings for that food, so you don't overindulge in future, but it also can be stress relieving to have a little bit of what you enjoy, you will probably be able to stick to your diet for a lot longer" Joe added.
Don't put too much pressure on yourself
"The worst thing to do is add extra pressure on yourself when you're dieting," said the Fortified Coaching trainer, adding "The process is already hard enough."
Joe said this is a sure way to fail, as you shouldn't need to put your life on hold to lose weight.
This is the biggest mistake people make. Do not cut out all of the foods that you enjoy. If you enjoy sandwiches, crisps, bread, chocolate. Keep those in your diet, you will succeed in your diet by having those in, rather than cutting them out."
"When people put too much pressure on themselves, it is almost like they are setting themselves up to fail. They are putting weight loss on a pedestal above everything else" he said.
"Therefore, when weight loss doesn't occur, for whatever reason, they feel like a failure, and those feelings of failure will just lead to more unhealthy eating, a poor mindset and poor relation to your body" he added.
Joe explains that we eat healthily and exercise, it should be to feel good about ourselves and focusing on not achieving weight loss only does the opposite,
The trainer explains that it is important to understand that although eating healthy is important, looking after your health includes remembering your mental wellbeing.
"Normally people are pretty shocked when you tell them they can still have a glass of wine, they can still have a bit of chocolate here and there, they can still have meals out and socialise with friends and family" he explained.
"When we talk about health, it's not just about the food you eat. It's about your mental health, your social health and everything else. If you neglect any one of those areas, then the rest will likely fail as well."
"A lot of people will for instance stop going out with their friends, stop going out for drinks and meals when they are trying to lose weight and diet because they think they are being good, when in reality that part of their life is also suffering."
"So it is better to do things in moderation, while still enjoying life, and that's the way people tend to get the better results" he added.
Don't go too hard too soon
"After Christmas, most of the people that I see that come into the gym, or enquire, want to go on extra strict diets, and that's fine sometimes as there is a place for that, but 99% of the population don't need that," added Joe.
Adding: "Most people just need to do the most basic things consistently, which doesn't mean that they have to be super strict and it doesn't mean that they have to be low on calories or hardly eat anything or exercise till they burn out."
"Normally people are pretty shocked when you tell them they can still have a glass of wine, they can still have a bit of chocolate here and there, they can still have meals out and socialise with friends and family."
"They just have to be consistent, with being a little bit healthier than they were the week before" added the fitness coach.
"Most of the time when people do go too hard too quickly, they do fall off the wagon. Especially after Christmas" said Joe.
Adding: "They will go hell for leather for a couple of weeks, realize that they can't and it's unsustainable, and they will just fall off straight away."
What else to avoid
Joe also said that there are a lot of fat diets out there, that make absolutely no sense, and people should steer clear of them.
"When it says 'take a pill to do this' or 'take a juice cleanse to do that' they all fall into the same bracket of promising really unrealistic results in a short space of time," he said.
Adding: "Now that's not to say you can't get results really quickly, but you don't need to take a product to help you do that. You don't need to buy a special tablet."
"There is nothing out there on the market that you can use to make you lose fat in such a quick way. All of these things are just typically cons that someone is making a lot of money from" he said.
In terms of exercise, Joe explains that for the majority of people, going to the gym five times a week is unsustainable and people shouldn't see the gym as a chore.
"You don't want to burn out from it, you want to enjoy it" he said.
If you want to learn more about Fortified Coaching or start an online program with Joe he can be contacted on Instagram or via email.
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