The authors of The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results drive home the necessity of focusing our efforts on one important thing at a time. We shouldn’t spread our limited time, focus, and energy trying to do too much.
We should find the most productive activity and focus on it to the exclusion of other less productive activities. A large measure of Steve Jobs’ success at Apple can be attributed to his ability to focus all his energy into one great idea at a time.
If your goal is to lose body fat, the one thing you must do is create a caloric deficit. This has been proven in countless studies, and most notably by Professor Mark Haub of Kansas State University. He lost 27 pounds over two months consuming 1800 calories a day while eating a junk food diet. One third of the calories were from vegetables and protein powder, the other two thirds were from Twinkies, Little Debbie’s, Doritos, sugary cereals, and Oreo cookies. He doesn’t recommend this diet, but he wanted to prove a point, which is, when it comes to losing weight, calories are king.
The one habit you must adopt is logging your food. If you don’t measure your caloric intake there is now way you can ensure you’re creating a caloric deficit. The simple act of logging your food will change your behavior by making you more aware of your choices. In the immortal words of Peter Drucker, “What gets measured gets managed.”
The MyFitnessPal app makes creating a caloric deficit easier than ever. You simply download the app to your smart phone. You sign up using your Facebook account or an email account. It will ask you your goal; lose weight, maintain weight, or gain weight. You will enter your level of activity based on your occupation, not your exercise program. You enter your height, weight, and sex. The app will ask you your target body weight and timeline for achieving it. It will also ask you your weekly weight loss goals; options vary between a ½ pound and 2 pounds a week. I recommend one pound a week. You should never attempt to lose more than 1% of your bodyweight per week.
The MyFitnessPal will calculate your daily caloric intake to achieve your goals. I recommend you further customize your diet by adjusting your macros or macronutrients. Press the More icon located in the bottom right hand corner of the home screen, and then select Goals. From the Goal menu, select Calories & Macronutrients. I recommend you start with a 40% protein, 40% carbohydrate, and 20% fat diet.
Does it require a lot of discipline to develop the habit of logging everything you eat each day? The authors of the The ONE Thing say no, success isn’t a marathon of disciplined action. It is a sprint fueled by just enough discipline to build a habit. Habits are harder to start than they are to sustain. The key is to identify the behavior you need to adopt and then work at it long enough to make it a habit. Researchers at the University College of London determined that, on average, it takes 66 days for a new behavior to become habit. Once a behavior becomes habit it becomes easier and easier to sustain. The researchers concluded that after 66 days, the new behavior became as easy to sustain as it would ever become.
5 Things You Should Know About Food Tracking:
- The more you track, the more likely you are to reach your goals.
- Tracking gets easier the more you do it.
- It’s always better to track something versus nothing at all.
- You can start building the habit of tracking by logging one meal at a time.
- If you can’t find an exact match for what you want to track, just pick something similar.
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Book Introduction
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Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.
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Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.
The book contains:
- 7 Change Strategies for Adopting a Healthy Lifestyle
- A Flexible Diet Program that Doesn’t Put Any Foods Off-limit, including Alcohol
- 20-Week Workout Log with Progress Assessments (Downloadable PDF)
- 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
- A Nutrition and Training Program Based on Science, not Bro Science.
The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.
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The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.
Could you please Like and Share if you enjoyed this post. Best wishes and best health.
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