Breaking The Diet Cycle

December 14, 2021
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The Diet Cycle – Maybe you are familiar with it? As Personal Trainers we definitely are.
These are the stages people usually follow:
1. Start a Diet
2. Over restrict/ Skip Meals/ Cut out anything worth eating
3. Feel deprived / Bored / Hungry
4. Start to crave (a meal you actually enjoy)
5. Over eat –  any weight you did lose you put back on again
6. Feel like rubbish about it and give up the weight loss attempt….And Repeat a few weeks/months later
People spend years of their lives doing this. They never progress past that first few weeks at most. They may lose some weight but put it all back on again quickly.
We have clients lose 10,20,30lb from breaking the diet cycle and choosing a more sustainable way. A new mindset and level of enthusiasm are needed, but this only comes when you see constant progress.
When we started Personal Training in the early 2000’s people struggled with this, and today people STILL struggle with this. Busy lives mean people want the easiest fasted result. And for some reason cutting out food groups seems easier at the time – it just isn’t a sustainable diet.
The diet cycle can be addictive because you get that quick win. Week 1 and 7lb loss on the scale.
People who are in control and happy with their bodies, see constant progress and do not live by the diet cycle. They have a structure that gives them control and it allows them to eat what they want to a degree.
Questions you should ask your self when trying to lose weight are:
  • What structure am I following?
  • Do I know my calories?
  • My carb intake?
  • Fat intake?
  • Protein Intake?
  • How many calories do I burn (really important)?
This may seem complex but it is not. It just shows you can’t make it up and hope for a result. Without this information, you are literally walking around in circles. A successful transformation all starts with an easy-to-follow structure.
To combat this you need:
  1. – Accountability
  2. – Structure
  3. – Guidance
Losing weight on your own can be very hard, you end up relying on your mood and your willpower. These are not great things to keep on track. Regular goal setting and progression with your food and exercise is. That way you are always moving towards something, rather than just moving away from “feeling fat”.
Targets you should have to keep everything consistently moving forward are
  • Cardio Targets : Example – Running speed/ distance. We use all cardio types when assessing fitness. Bikes, rowers, and treadmills.
  • Strength Targets: How much weight you are lifting on what exercise.
  • Scale Target: Weigh-in weekly to make sure you understand how your weight fluctuates and what you need to do to guarantee a loss.
  • Measurements Targets: How many inches have you lost from your chest, waist, hips and thighs?

When you put this structure in place weight loss is honestly easy and motivation increases. No need for drastic food reduction, diet plans,  no need for crazy exercise regimes just solid, consistent progress.

So if you are bored of going round and round the diet cycle, stop it here and get planning a serious, sustainable weight loss attempt.

Speak Soon

Chris & Rob

Team CRP




Chris Murray

Chris Murray

Free Tailored Diet Plan

We will send you a few questions on Facebook Messenger and one of our personal trainers will develop a diet plan specifically for you.

What Our Clients Say...

  • Have been training with Stuart for several years...great service, very good technical advice and support to keep motivation high

    thumb Olivier Varnier
    September 28, 2018

    I’ve been training with Daniel Grimes from Body Transformation for about 7 months now and I’ve lost about one stone since then. I feel so much stronger, healthier and in shape than ever before. He is an amazing trainer! I’ve learned quite a lot about training and nutrition from him and have finally found a routine that I can continue to work towards my end goals. Besides the actual in-person training, he keeps in touch between sessions with texts and emails to keep me motivated which is very encouraging. Daniel is really easy to talk to and fun to train with that you would never feel under pressure in his company as gym atmosphere can be quite intimidating for some people. Besides all that Daniel is truly an awesome person who genuinely cares about his clients. Anybody looking for a bespoke training in a friendly yet professional environment with great results I would highly recommend him.

    thumb Sonia Mann
    September 28, 2018

    I have trained with Stuart for some years now and have thoroughly enjoyed the experience, as well as benefitting from his deep knowledge of flexible training techniques. Iin addition to his technical knowledge, his humour makes the sessions a pleasure.

    thumb Brian Griffiths
    September 28, 2018
  • Couldn’t recommend Chris more! Completely changed my outlook on food and the gym and I love it! My body shape has changed loads and I’ve never felt more confident!

    thumb Charl
    September 28, 2018

    I’ve known Chris for 7 years in total now. I had a break from training for a few years when my children were young and work took over. I needed to get back to training. Chris is the ultimate professional and has always got the best out of me. He motivates and tailors a programme to help achieve individual goals. This includes exercise, lifestyle and a change in mind set. My body shape is changing again and I feel great! Importantly this is all done in a non-judgemental way and is fun!! I now have the confidence to go to the gym independently too. I can not recommend him and body transformation more highly

    thumb Dhruv Parekh
    September 28, 2018

    Incredibly knowledgeable, patient and effective Personal Training from Chris Murrat that focuses on mindset, nutrition and technique as much as lifting weights! And a lovely guy to boot. Highly recommended - one of the best PTs in Birmingham.

    thumb Cynthia Miller
    September 28, 2018
  • I worked with Bodytransformation during Lockdown on their online program. They showed me how to eat and exercise effectively, something i thought was straight forward but obviously not! I lost 2 stone (14kg) and i am pretty sure that if I hadn't have started the program woud have put more weight on! The guys are so professional and genuniely care about your result, highly reccomended!

    thumb Tom Chewings
    February 28, 2021

    I have been working with Stuart for just under 3 months. In that time , I have lost nearly 2 stone and have gotten back into a healthy routine. His knowledge of 'what works' really shows. He keeps me focused and his engaging personality makes it a pleasure to work out with him.

    thumb Chris Fenton
    September 28, 2018

    If you're looking for bespoke, personable and professional training, Stuart is the guy for you. From nutritional advice, to adaptable work out plans, he offers all the support and advice you need to achieve your goals. After a back injury, with Stuart’s help a plan of rehabilitation was started, gradually increasing in intensity. Within a month I was completely cured and back to playing the sport I love. Stuart has a vast knowledge of the human body and is very professional and friendly in his approach. I would highly recommend body transformation.

    thumb Darshan
    September 28, 2018