Get to Know Yourself

When it comes to achieving your weight loss goals, self-awareness is key. The invaluable insights from *The Brave Athlete: Calm the F*ck Down* by Dr. Simon Marshall and off-road triathlon champion Lesley Paterson provide actionable strategies to stay on course. Though Dr. Marshall sadly passed in 2024, his wisdom remains a guiding light for many.

In our conversations, he emphasized that many people focus too heavily on the end goal, overlooking the importance of celebrating small victories. This fixation hinders progress, as it neglects the crucial role of dopamine—a neurotransmitter vital for motivation and goal achievement.

To increase your dopamine levels and boost motivation, surround yourself with uplifting content, especially before workouts or meals. Inspiration can come from watching athletes triumph over obstacles, making a positive impact on your mindset.

Tackle Challenges One Step at a Time

Finding it hard to commit to long training sessions or consistent workouts? Break it down into manageable segments. Instead of feeling daunted by a lengthy exercise routine, tell yourself you can handle just ten minutes. Each small success will trigger a dopamine release, reinforcing your motivation.

For added insights into boosting your mindset and productivity, consider reading *Atomic Habits* by James Clear and *Mindset* by Carol Dweck.

Outsmart Your Biology

A 2024 study by Gurpeet Sarwan revealed a disheartening statistic: only 10-20% of dieters maintain weight loss after six months. The body’s biology complicates the picture, especially as appetite-regulating hormones like leptin fluctuate during weight loss.

To successfully shed pounds, aim for a daily calorie deficit of 500-750. This can help you lose 0.5 to 1 kg per week while ensuring you preserve muscle mass by consuming 1.2 to 1.5 g of protein per kg of body weight.

Incorporate fiber-rich foods into your diet, such as whole grains and legumes, to help control your appetite and enhance satiety.

Understanding Female Physiology

Dr. Stacy Sims, a former pro cyclist and women's health expert, asserts, "Women are not small men." This highlights the need for tailored training approaches based on biological differences. Many women experience stalled weight loss due to relying on techniques like fasted training, which can be counterproductive.

Sims recommends eating before workouts—especially for cardio—around 30g of carbohydrates and 15g of protein to support energy and metabolic response. Avoid fasting and instead plan your meals around your menstrual cycle for better fitness results.

Avoid the Compensatory Trap

Congratulations on sticking to a workout routine! But be wary of becoming inactive outside of exercise, a phenomenon known as ‘compensatory inactivity.’ After a vigorous session, it’s tempting to relax, but this can stunt your metabolism.

To combat this, maintain an active lifestyle throughout the day. Small choices—like taking the stairs or cycling instead of driving—add up. Consider simple swaps like replacing a calorie-laden cappuccino with a nearly calorie-free Americano.

Make Sustainable Small Changes

Cutting back on alcohol can also significantly impact your progress, though it’s challenging for many. Instead of drastic changes, prioritize sustainable, small adjustments. For example, if you typically drink four times a week, try reducing it to two. Every little bit counts, saving you hundreds of calories weekly.

In conclusion, achieving your weight loss goals is not a linear process. By focusing on personal awareness, breaking down challenges, and incorporating informed strategies into your routine, you can unlock your full potential.