In the second part of this episode, I focus on realistic expectations: how much weight you can expect to lose; how “perfectly” you need to nail your calories; whether you’re going to lose weight eating the same calories for your entire diet; and more!

Resources:

Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger

Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html

Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html

Dieting successfully takes time and effort, but, with an effective long-term perspective, you can enjoy the process and finally achieve the results you deserve for your hard work. In this episode, I discuss what you need to know to adopt this effective perspective.

Resources:

Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”: https://www.fittotransformtraining.com/blog/guide-to-hunger

Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html

Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html

This episode covers everything you need to know to start your fat loss diet: your fat loss priorities (calories, protein, steps, cardio, etc.), why they’re important, and how to set your own starting targets.

I also want to give a shoutout to Sloane, a client and listener of the podcast, for letting me know that the volume of the previous two episodes was a little low. I tried to turn it up for this episode, and I look forward to hearing what you think of it.

Resources:

Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Email me and I’ll calculate your starting fat loss calories (for free): [email protected]

Blog article – “A Comprehensive Guide to Protein for Muscle Growth”: https://www.fittotransformtraining.com/blog/guide-to-protein

Free calorie calculator and nutrition guide: https://mailchi.mp/157389602fb0/mailinglist

Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html

Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html

When I was trying to use SMART goals at the beginning of my coaching career, they weren’t enough for my clients to achieve their physique goals, be they fat loss or muscle gain.

Since implementing a more effective goal setting method, I’ve seen huge improvements in their motivation, discipline, and commitment, which in turn has increased their success rate tenfold.

In this episode, I’m doing a deep dive into the science of goal setting and into my own goal setting method, which you can apply to your own lifestyle transformation.

Resources:

Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

“How Focusing on Superordinate Goals Motivates Broad, Long-Term Goal Pursuit: A Theoretical Perspective” by Höchli and colleagues (2018) - https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01879/full

Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html

Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html

What makes your mindset ineffective for fat loss? And how can you retrain your mindset for long-term success? The aim of this episode is to empower you with the answers to these questions.

Resources:

Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/

Visit my website: https://www.fittotransformtraining.com

Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup

Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html

Sign up for Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html