10 Ways to Automate Fat Loss by Planning for Failures

Plan for failure in fitness will help you.

1. have a backup plan
2. feel more in control
3. Not having to THINK so much to do the right thing
4. keep your self-esteem intact when you fail
5. and enable you to get back on the wagon promoting consistency/adherence.

Here are my 10 tips to help you AUTOMATE fat loss and stay there.

1. Make protein, fiber, and non/low calorie liquid a priority on most days and most meals. Have them around helps. duh

2. Stay productive so you don't eat for boredom. When you're busy, you won't think about food. When you fast, you tend to be more alert and creative, anyways.  Having a to do list helps, having a hobby helps, having pets help.

3. Save your caloric allowance for later (evening and before bed) when you tend to overeat for pleasure.  This means eat less during the day, esp breakfast.  Breakfast is the worst.

4. Know the macro and calories of foods you tend to overeat so you're more conscious of overeating calories when situations present itself.  Study food labels and track calories for a few days will help you for a lifetime.

This is usually ppl's least favorite one to automate fat loss because they don't understand that to "automate" things, it takes a little effort to "set them up" at the beginning.  learning and acquiring new knowledge IS the set up!   Once the information is acquired, lacking in will power will play a lesser role in making better food choices.  Then it's less of a "decision" because it is clear that you have a certain caloric budget to work with to get away with certain foods at the amount that works for your goal.

5. The less frequent you eat the bigger and more satisfying meals you get to eat while still stay under your target.  That means if you want to eat, EAT!     Quit it with the snacking. It's so unsatisfying!   

6. Have a long workout to create a deficit for incoming calories later and promote better nutrient partitioning.  This helps with recovery from workouts, improve your immune system, and when you eat (for training), it serves a purpose, which make the act of eating more meaningful and healthy. 

7. Don't eat fluff foods that doesn't give you as much pleasure.  Eat what will most likely fix your craving FIRST.  Cravings have little to do with physical hunger and doesn't take much to fulfill it.  You can still crave something even if you're full.  Meet your cravings first, then if that doesn't stop you from eating, then eat satiating food for hunger (#1).

8. Visual cues like using smaller plates and bowls help you think you had enough.  Go buy new bowls n plates.

9. Make obtaining high calorie foods difficult and always have diet friendly food around ready to go.  Re-engineer your environment to make overeating harder.   The harder it is for caloric dense food to make it in your mouth, the harder it is to get fat or fall off restrictive diets.

10. Develop new habits like stretching first thing in the morning or do 10 push ups every time you walk past your door.  This can eventually leads to more challenging and more frequent tasks later like cooking for yourself and counting calories.  Once it's a routine then it no longer takes "discipline" do keep doing them.  

Anything you have to do with sheer force at the beginning (involving willpower, paying a lot for trainers, commit to a fitness challenge, or completely give up your favorite foods) usually won't last.   Slowly ease into new healthy habits that you can easily achieve while having mini-goals in mind to reach your overall goal is more obtainable.  This means instead of keep telling yourself  "I got 30lbs to go and only 6 months to do it in before my summer cruise", opt for a smarter attitude like "starting next week, I'll only eat out 2x/week instead of 3 and try a new recipe high in meat and fiber just once".    Instead of saying "Starting in 2015, i'm gonna hit the gym 4x/week and clean up my diet!", try smaller tasks like "Next week i'm going to master the squat movement and once I feel comfortable with that, I will read up about the bench press and experiment with that".

If you can see what you do is meaningful, faster, then it's easier to keep doing something not so fun longer.  If you have to do miserable things for 6 months to lose 30lbs to FEEL like you've accomplished your goal, it's probably not going to happen since stupid things always comes up to throw you off your routine (strep throat, ankle strain, another mortgage,  moving, breakups..)    Once you're OFF, you'll have to summon a whole lot of willpower again (which takes time, funds, energy) to get back on it.  This sometimes take people weeks, months, or years to their "routine" back.    Set up  smaller, mini-goals you can do everyday to get the feeling of being rewarded when you do them so you'll actually feel like you're making progress and even if life throw you off, it's easier to get back into it since they're easier to start.

Renee Johnson
"I have been on every fad diet known to women.  This is hands down the most realistic way of eating and something sustainable long term. Just makes SENSE!! I can’t say enough about Jem Yeh and his knowledge and willingness to go above and beyond  to help you meet your goals. I think it is important this day in time as we see more and more pills to fix things and fads coming and going to REALLY get the FACTS. Jem KNOWS it and is willing to help.  It has been a pleasure to be his client and I look forward to many more sessions with him.  

God Bless, Thanks Millions Jem YOU ROCK!!!"