riverside_odf_podcast 003 long t... _ nov 7, 2024 002_bryan_chan's studio

The Optimal Dad Fitness Podcast provides real, actionable fitness advice for busy dads. The host, Coach Brian, answers a listener's question about finding a sustainable way of eating. He emphasizes making small, manageable changes instead of drastic diets. He advises against demonizing food groups and encourages a balance of carbs, proteins, and fats in each meal. Coach Brian also suggests planning for weak spots and having healthier options ready. Lastly, he promotes consistency over perfection and advises getting back on track immediately after slipping up. These tips promote a long-term, sustainable approach to fitness. Hey guys, welcome to today's episode of Optimal Dad Fitness Podcast, the show where busy dads get real, no-fluff answers to the most pressing fitness questions, in 10 minutes or less. I'm Coach Brian and each episode I'll tackle a common challenge you face, breaking it down into simple, actionable steps you can use right away to get fitness results. Whether it be finding time to work out, boosting your energy or shedding extra weight, we're here to make fitness fit into your busy life. Let's jump right in and get you thriving, one episode at a time. A dad recently asked me, I've tried different diets and can lose weight for a little while but nothing seems to stick. Is there a way of eating that actually works in the long term? Now that's a really good question, I'm going to be answering that and giving you five tips for solving that issue. The first tip I would say is to focus on sustainable changes and not temporary fixes. When it comes down to diets, many guys get caught up in quick fix plans but here's the thing, a diet is only as good as your ability to stick to it. For a lot of my clients, we focus on small, manageable changes rather than sweeping overhauls. I remember when I first started coaching, I had a client who would try every new diet under the sun. Keto, low carb, paleo, you name it. He'd lose some weight fast but he'd always end up feeling restricted, then binging, then right back to where he started. Eventually, we ditched the extremes and worked on consistent minor tweaks to his eating and that he could keep going on for the long term. So your takeaway for this is to pick just one small change for this week that feels sustainable, like swapping out your afternoon snack for a healthier option or drinking more water before meals. So therefore, you're easing into a lifestyle that doesn't feel like a punishment. So the second tip would be to don't demonise food groups. Do not demonise food groups. Carbs, fats, proteins, they all serve a purpose, right? Cutting out a whole group usually leads to frustration and cravings down the line. I've worked with so many candidates who swore off carbs, then find themselves craving when there's bread on the table at dinner. Instead, focus on small moderations in variety. Your body needs a balance to stay energised, especially when you're chasing kids around or hitting the gym. So your action tip for this would be for this week, make a point to include a mix of carbs, proteins and fats in each meal. So therefore, you feel fuller, more satisfied and less likely to hit the pantry for snacks. The third tip is to plan for your weak spots. That's planning for your weak spots. Now, we all have those weak spots. For me, it's late at night when everyone's in bed and the whole house is quiet and I feel like I finally have some time to relax. At which time I used to head straight for the fridge for the binge. Knowing your weak spots help you prep for them. So maybe you overeat at social events or maybe stress eating hits you after a long day of work. Pre-plan some healthy options or set a rule like no food after 9pm so you're not caught off guard. So your action step for this would be to identify your own weak spots, whether it's time of day or certain situations and prepare a healthier option in advance. So therefore, you're not relying just on willpower alone and can stick to your goals more easily. The last tip for today is to ditch the all or nothing mentality. This one's a biggie. Consistency beats perfection. That's consistency beats perfection. You don't have to be flawless, you just need to keep moving forwards, even if you slip up. I always tell my clients, one off day won't wreck your entire progress, but one off week might. Life happens, kids, schedules, work, holidays, it's all about doing your best and bouncing back when things go off track. So the last tip for today is if you find yourself slipping, don't wait till next Monday to reset it. Get back on track with your very next meal. So therefore, you're building consistency instead of waiting for a perfect moment. To sum it up, sustainable changes over temporary fixes, balanced eating, planning for weak spots, prioritizing proteins and ditching the all or nothing mindset. These approaches isn't just a diet, it's a lifestyle that will help set you for the long-term success. Thanks for joining me on today's episode of Optimal Size Fitness Podcast. I hope you found today's episode packed with useful tips to make your fitness journey smoother. And if you're ready to take your health to the next level and want some personalized guidance, I'd love to chat. You can book a free call with me and ask your biggest fitness question in person. Just head over to optimaldadsfitness.com to schedule. That's optimaldadsfitness.com to schedule. It's a chance for us to connect and for me to help you find the best way to reach your goals from point A to point B. And hey, if you enjoyed today's episode, make sure to subscribe, leave a review or share it with another dad who could use some ethical, no BS fitness advice. So stay strong, stay confident and I'll catch you on the next episode.