Ep. 707 - Use this to create a meal structure & get better results

ESGfitness

Emma Storey-Gordon

Fitness, Health & Fitness

5 • 639 Ratings

🗓️ 22 July 2024

⏱️ 24 minutes

🔗️ Recording | iTunes | RSS

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Summary

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AI Takeaways

Flexible dieting without enough structure rarely works for people, especially women on lower calories.

Meal plans provide structure and reduce stress, overwhelm, and preoccupation with food.

A middle ground approach that combines structure and flexibility is the most effective.

Creating a personalized meal plan with foods you enjoy leads to better adherence and results.

The 3:1 method involves structured meals and snacks during the day and flexibility in the evening.

Consistency and common sense are key when following a meal plan.

Transcript

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0:00.0	Hello everybody. Welcome to this lesson on meal plans. Thank you in advance for your attention.
0:07.0	What you're going to get if you give me your attention to the next, ideally 15 minutes, if I don't go on too many tangents, is a real idea of why you should have your own meal plan, a little bit of an understanding of human behavior
0:21.8	and why just trying to stick to a calorie target rarely works for people, and then how to actually
0:28.1	implement that for yourself in a way that's going to get you results that last, because that's what
0:34.2	we're all about here. So, let's start. There is a problem with flexible dieting.
0:41.1	Now, by that, I kind of mean just sticking to calories and trying to make sure that you hit
0:45.6	your targets within those calories and being as flexible as possible. The problem is there are
0:51.5	too many options and there is not enough structure most people end up kind of
0:57.4	trying to wing it and hoping that at the end of the day they're just magically going to have hit
1:02.0	that protein target and they'll be quite close to their calories and they'll take off all the boxes
1:07.7	this is very unlikely to happen in practice. And it's more
1:12.6	unlikely if, like most of my clients, you're a woman who has to diet on lower calories. So anything
1:20.7	under, honestly, about 1,800 calories or so, it becomes quite hard to just wing it and hit all your targets. If you've
1:28.9	tried before, you are probably well aware of this. And then what tends to happen when you don't
1:33.6	get results is that, like, inevitably, you're only going to try so hard at something
1:37.4	and not get results before you just give up. Okay? So then you feel like you're a failure,
1:43.3	but you're not. You've just taken
1:44.3	strike, like slightly the wrong approach without enough structure. This also results like over
1:50.6	flexibility in constantly thinking about food, feeling quite overwhelmed, not consistently
1:58.6	hitting your targets, and then feeling demotivated by your lack of progress.
2:04.7	So as a solution to this, what's the other end of the spectrum?
2:09.6	Most people are like, right, you either stick to just a calvary target or you stick to a meal plan.
	...

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