Keeping your diet and training on track is not necessarily an easy thing to do. There are always reasons (excuses) that you can come up with for missing training and there are always temptations that draw you away from your healthy eating pattern.

Your fat loss results in many ways depend on how you respond to these temptations and whether you allow the excuses to actually stop you from training.

Think about how you respond in these situations.

When you look at your food diary, don’t just look at the total calories. 100 calories of green beans and 100 calories of chocolate are definitely not the same. Fibre, the thermic effect of the food and impact on the body are all different. Unfortunately you cannot eat your daily calories in the foods you would like and still get lean, unless the foods you like are lean protein, healthy fats and vegetables.

Do you have a quote that motivates you to stick with your trainingand nutrition program when you want to miss a session orhave a cheat meal? A motivational quote can be used tomotivateyou on your “down” days and really fire you up to reach your goals when things are going well. It doesn’t have to be a famous quote by a famous person, it just needs to be something that means something to you. Now “go for it.”