The Role of "Imperfect Action" in Sustainable Fat Loss

It's the New Year and a number of people will be adding 'lose fat' to their list of 2023 resolutions. If you're one of them, here's a few ideas on how to make your fat loss journey as sustainable, and therefore easy on you, as possible. In this article, we will explore the importance of sustainable fat loss, and provide tips and strategies for achieving your fat loss goals in a healthy and sustainable way. Including the role of 'imperfect action'.

Sustainable fat loss is the process of losing fat in a way that is healthy, effective, and maintainable over the long term. It involves making lifestyle changes that allow you to lose fat at a consistent rate, while also supporting your overall health and well-being. Essentially, a way that helps you lose body fat without the idea dominating your every waking thought.

Why is sustainable fat loss important?

Losing fat can be a challenging and time-consuming process, and it's common for people to become frustrated or discouraged if they don't see quick results. This can lead some people to adopt extreme or unhealthy weight loss tactics, such as severely restricting their caloric intake, engaging in excessive exercise, or using weight loss supplements or medications. While these approaches may result in short-term weight loss, they are often unsustainable and can have negative impacts on your health.

In contrast, sustainable fat loss focuses on making gradual and manageable lifestyle changes that support both fat loss and overall health. This approach is more likely to result in long-term success, as it allows you to build healthy habits and behaviors that can be maintained over the long term.

What are some strategies for sustainable fat loss?

Eat a balanced diet

Eating a balanced diet is one of the most important factors for successful and sustainable fat loss. This means including a variety of nutrient-dense foods in your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Avoiding processed, sugary, and high-fat foods can also help with fat loss, as these types of foods are often high in calories and low in nutrients. Instead, focus on whole, unprocessed foods that provide your body with the nutrients it needs to function properly.

Incorporate physical activity into your daily routine

Incorporating physical activity into your daily routine is essential for sustainable fat loss. Exercise helps to boost your metabolism, build muscle, and burn calories. It can also improve your overall health and well-being by reducing stress, improving sleep, and increasing energy levels.

There are many different types of physical activity you can engage in to support fat loss, including cardio exercises such as running, cycling, or swimming, as well as strength training exercises that build muscle. It's important to find activities that you enjoy and that fit into your schedule and lifestyle.

Get enough sleep

Getting enough sleep is crucial for both physical and mental health, and it can also support fat loss. When you don't get enough sleep, your body produces the hormone ghrelin, which increases appetite and cravings for high-fat and high-sugar foods. In addition, lack of sleep can lead to fatigue, which can make it more difficult to stick to a healthy diet and exercise routine.

To support fat loss and overall health, aim for 7-9 hours of sleep per night.

Practice stress management

Stress can have a negative impact on your physical and mental health, and it can also make it more difficult to maintain a healthy weight. When you're stressed, your body produces the hormone cortisol, which can lead to weight gain, particularly in the abdominal area.

To support fat loss, it's important to practice stress management techniques such as mindfulness, deep breathing, and relaxation techniques. Exercise, social support, and getting enough sleep can also help to reduce stress.

Seek support

Losing fat and making lifestyle changes can be challenging, and it's often helpful to have support from others. You may want to consider working with a healthcare provider, nutritionist, or personal trainer to help you to make personalised changes that supports your particular lifestyle, culture, work-life balance and more.

For example, many of my clients lose body fat without any calorie counting, avoidance of their favourite foods or restricting social nights out. Simple changes that suit their lifestyle has been the most effective strategy.

Practice imperfect action

You're more likely to stick to a new diet or lifestyle plan if you allow yourself some wiggle-room. Striving for absolute adherence more often than not leads to absolute failure. But acknowledging up front that you're human, and you have absolute freedom, will give you a better chance of success.

Absolute adherence tends to fail people because at the first hurdle or challenge they end up dropping the goal altogether and end the year exactly where they started.

Those who acknowledge that they're probably only going to be 80% on plan, will move on from any off-day and get back on the horse the following day.

11 months of dieting is still 11 months of progress, right?

Practice imperfect action and you'll see some amazing changes.

Sustainable fat loss programs are the key to achieving long-term success in losing fat and maintaining a healthy weight. By making gradual and manageable lifestyle changes, such as eating a balanced diet, incorporating physical activity into your daily routine, getting enough sleep, practicing stress management, and seeking support, you can achieve your fat loss goals in a healthy and sustainable way. Rather than focusing on short-term, extreme approaches, aim for "imperfect action" by striving for 80% adherence to a healthy lifestyle. This will allow you to build healthy habits and behaviors that can be maintained over the long term, ultimately leading to sustainable fat loss success.