Losing weight and keeping it off can feel like an uphill battle, particularly for those with slower metabolisms. While gaining weight can be relatively easy, achieving and maintaining a healthy weight requires dedication, effort, and a sustainable approach to diet and exercise. Many people become discouraged by fad diets and unsustainable exercise plans that promise quick results but ultimately lead to disappointment. However, success stories of individuals who have transformed their bodies and lives through sustainable methods can be incredibly inspiring and motivating. One such story is that of Nick Geoppo, also known as Fat Nick, a weight loss coach who has not only lost a significant amount of weight himself but has also helped countless others achieve their fitness goals.
The Pitfalls of Restrictive Diets
Nick Geoppo, who lost 50 kg in 6 years, emphasizes the importance of sustainability over quick fixes. In an Instagram video, he highlighted how restrictive weight loss diets can do more harm than good. He pointed out that drastically cutting out food is not a sustainable strategy. While it may lead to initial weight loss, it often results in rebound weight gain, negating all the hard work.
Geoppo cautioned against taking an "alcoholic approach" to food, where extreme restriction leads to intense cravings, similar to alcohol withdrawal symptoms. Drawing from his personal experience, he shared that he lost 49.89 kg in 2019 and has successfully maintained his weight ever since. However, before 2019, from 2013 to 2019, every time he lost weight, he ended up gaining back 50+ pounds. This yo-yo dieting was largely due to his reliance on restrictive diets.
He listed examples of restrictive diets such as Keto, low carb, fasting, and counting calories using tracker apps. He said that one of his mistakes was following such restrictive diets due to which ended up gaining back the weight. He cautioned people against following such restrictive diets. "The way you lose weight dictates how sustainable your results are. I don't want to be in a restriction for the rest of my life," he said.
Moderation is Key
Geoppo advocates for a balanced approach that doesn't require complete elimination of favorite foods. He suggests that even junk foods don't need to be eliminated, and can be eaten in moderation. He proposed eating 1 or 2 slices of pizza instead of 3 or 4, or 1 scoop of ice cream instead of a whole pint. By allowing for occasional indulgences in moderation, individuals are more likely to stick to their overall healthy eating plan.
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Sustainable Lifestyle Changes
Mr. Geoppo said that the key to lasting results lies in making real and sustainable lifestyle changes. By embracing a non-obsessive approach, one can build a balanced and positive relationship with food. This involves developing healthy habits that can be maintained over the long term, rather than relying on temporary fixes.
Nick emphasized that losing weight is not just about dropping numbers on a scale. It was about reshaping your lifestyle so that healthy habits are part of your everyday life.Nick explained that the secret to keeping weight off is not in temporary programs but in thinking about the long game. He shared, “Your goal is not to lose weight. Your goal is to put obesity behind you forever. Nobody keeps their way down to their goal and then figures out how to keep it off once they get there; it's like transitions into maintenance. That's not a thing. It's not a thing at all.”The weight loss coach continued, “The way to lose weight sustainably is to get clear on how you want to live after you hit your goal. And then start living like that right now on the journey. That's sustainable weight loss.”“The weight loss industry is designed to keep you stuck in the loop of losing it and gaining it back year after year after year,” read the text attached to the post.Sustainable weight loss is not about chasing the latest diet - it is about creating a lifestyle that supports your health for the long haul, and starting that journey today sets you up for lasting success.
The Importance of Mindset
Nick Geoppo's weight loss journey wasn't solely about diet and exercise; it was also about cultivating the right mindset. He emphasizes that motivation isn't a magic switch. It’s a muscle you build by showing up. He believes that sustainable weight loss isn’t just physical-it’s one of the most spiritual things you can do.
He encourages individuals to dig deep and discover their "why." It's finding your "why." It's taking action. It's facing your fears. It's developing the right mindset. He suggests asking yourself a series of questions to uncover the deeper reasons behind your weight loss goals:
- What is your goal?
- Why is that important to you?
- Now, why is that important to you?
- And, why is that important to you?
- Why is that important to you?
- Almost done, why is that important to you?
- And finally, what would it mean to you when that happens?
By understanding the underlying motivations, individuals can develop a stronger commitment to their goals and overcome obstacles along the way.
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Overcoming Challenges and Seeking Support
Even with a solid understanding of training and nutrition, individuals may face unique challenges that require additional support. Nick was well-versed in training-he had followed both the Bigger Leaner Stronger and Beyond Bigger Leaner Stronger programs for some time. But he wasn’t as confident when it came to dieting for fat loss. He also needed help adjusting his workouts to better fit his goals and circumstances. As a vegetarian who often ate out and worked long, stressful hours, Nick faced some unique challenges. He was also managing a shoulder injury, which made training more complicated.
In such cases, seeking guidance from a qualified coach or fitness professional can be invaluable. Nick sought the help of a coach named Adam, who introduced subtle but effective changes to his routine, such as adjusting the angle Nick usually used for the incline bench press and adding targeted mobility and strengthening work. Under Adam’s guidance, Nick saw a dramatic shift in body composition. While the scale showed a modest 6-to-7-pound loss, he had actually dropped nearly 12 pounds of fat and gained muscle.
The Benefits of Coaching
Nick's experience highlights the benefits of personalized coaching. A good coach can:
- Provide expert guidance on training and nutrition.
- Help individuals identify and overcome their unique challenges.
- Adjust training programs to accommodate injuries or other limitations.
- Offer support and motivation to stay on track.
- Unlock untapped potential by making small, strategic adjustments to training and nutrition.
Setting Realistic Goals and Expectations
When embarking on a weight loss journey, it's crucial to set realistic goals and expectations. As a part of the onboarding process, 1st step is to help our clients set attainable goals based on their current training experience, health status, number of weekly hours they can devote to their journey, and the time frame in which they want to reach their goals. A crucial part of that is establishing targets in terms of caloric intake and macronutrient intake, which is the amounts of proteins, carbs, and fats they will have in their diet.
It's important to remember that individual results vary. Genetics, training experience, current health and body fat percentage, adherence to the program, and nutrition all play a role. Some people might achieve a cover model physique in 12 weeks, while others might need 12 months. Focus on making consistent progress and celebrating small victories along the way.
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Addressing Common Misconceptions
There are many misconceptions surrounding weight loss, which can lead to frustration and discouragement. Some common myths include:
- Spot reduction: The belief that you can lose fat from specific areas of your body. Unfortunately, spot reduction (losing fat from specific areas) is not how the human body works. When you're in a calorie deficit, you'll lose fat overall, but you cannot manually manipulate which part of your body loses fat first. Your genetics largely determines this.
- The need for supplements: While certain supplements may be beneficial in some cases, they are not essential for weight loss. Each client has unique requirements. We assess your individual needs and goals to determine if any supplements might be beneficial to you. However, in most cases, supplementation is not necessary for achieving progress and great results.
- The importance of calorie counting: While tracking calories can be helpful for some, it's not the only way to lose weight. If you’re tired of counting calories, tracking macros, or feeling restricted, this episode is for you. The truth is, weight loss isn’t about micromanaging numbers-it’s about making the right choices consistently.
Building a Healthy Relationship with Food
One of the most important aspects of sustainable weight loss is developing a healthy relationship with food. This involves:
- Mindful eating: Paying attention to your body's hunger and fullness cues and eating without distractions.
- Enjoying food in moderation: Allowing yourself to indulge in your favorite foods occasionally without guilt.
- Focusing on whole, unprocessed foods: Prioritizing nutrient-dense foods that nourish your body.
- Avoiding restrictive diets: Choosing a balanced eating plan that you can maintain over the long term.
Embracing the Journey
Weight loss is not a destination; it's a journey. It's about making gradual, sustainable changes to your lifestyle that will improve your health and well-being for years to come. Embrace the challenges, celebrate the victories, and remember that progress, not perfection, is the key.