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“Get Fit Guy” Brock Armstrong Shares Tips for Long-Term Fat Loss
Getting fit requires consistency and dedication, but it doesn’t have to be a miserable experience!
Brock Armstrong is helping people ditch diets for good and create permanent lifestyle changes for fat loss. Brock’s program, Weigh Less, promotes that there is no one-size-fits-all approach.
In this episode, you’ll learn:
- The definition of micro-dieting
- Why diets that claim faster results aren’t always better
- How small, sustainable changes can provide long-term favorable results
- How to lose weight without losing muscle mass
- Why exercise shouldn’t be your sole strategy in losing weight
- Tips to change your behavior around food, even if you feel like you have no self-control
- How the dieter’s mentality sets us up for failure
- Strategies to implement if you want to stop comparing yourself with others
- Mindset tools to change your eating habits
Who is Brock Armstrong?
Brock Armstrong is a Certified Fitness Coach, Wellness Podcaster, and founder of Skywalker Fitness-. He has worked with leading health coaches, personal trainers, and nutrition and wellness experts such as Monica Reinagel, Mark Sisson, Dave Asprey, Ben Greenfield, Katy Bowman, and Mark Divine.
Stay connected with Brock Armstrong by checking out his podcasts: Work Place Hero and Quick and Dirty Tips. You can also hear him co-host podcasts such as: Ben Greenfield Fitness, Primal Endurance, Endurance Planet, and The Whole Athlete.
What is micro-dieting?
Micro-dieting is a holistic approach to fat loss that promotes sustainable dietary changes and mindset techniques to help people to break free from bad eating habits once and for all. It is NOT a quick fix or fad.
Micro-dieting involves making mall changes over time, such as…
- Setting up your environment to support your goals
- Learning how to manage our emotional triggers that have led to us overeat or binge in the past
Tips on how to ditch the “dieter’s mentality” & create sustainable fat-loss habits
1. Self-awareness is key.
Log what you eat to notice what Brock calls your “wins and whips.”
“Wins” are food choices that make you feel good, while “whiffs” are the eating habits you’d like to stop.
I recommend using an app like My Fitness Pal to keep track of your eating patterns.
How long should you do this? However long it takes for you to become self-aware of the habits you’d like to change.
2. Remain calm. Hunger is not an emergency.
Just because food is EVERYWHERE (at the T.J. Maxx, gas station, Home Depot checkout line, etc.) doesn’t mean we have to partake. When you know you’re not hungry, but feel the need to eat just because food is in your presence, pause.
Before blindly rushing into a meal that won’t make you feel good, ask yourself, “Is this what will truly keep me satisfied and energized?”
By creating some space between when hunger hits and when you actually make the decision to sit down to eat, you will be better equipped to act in alignment with your goals in a calm manner.
3. You can’t rely on meal plans for the rest of your life.
Meal plans (AKA daily lists of what and when to eat, typically from diet books, gurus, or magazines) are very attractive to people who crave control over their eating habits.
However, they do not teach you how to…
- Listen to your body
- Discovery what balance looks like for you
- Be present and fully enjoy your food
- Make small, consistent changes over time
- Adapt and be flexible to life’s uncertainties in a way that’s still aligned with your goals
Unless you intend to stick to a meal plan for the rest of your life, I recommend experimenting to find “foods you love that love you back,” as Elizabeth Benton says.
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