Gubitak kilograma jedna je stvar, a održavanje poželjne kilaže sasvim druga. Ustvari, istraživanje sugerira da 80 posto ljudi koji izgube barem 10 posto tjelesne težine povrate sve što su izgubili, ako ne i više.

Stoga je vrlo impresivno kada osoba koja izgubi dosta kilograma i održi takav gubitak na duže staze. To je postigao i Carter Good (25) iz Austina u Teksasu koji je 2011. težio oko 138 kilograma.

U roku od godinu izgubio je 45 kilograma, a godinu dana nakon toga izgubio je još 18. Devet godina kasnije, Good nije vratio izgubljene kilograme.

Carter je sada kvalificirani lični trener koji je nedavno u objavi na Instagramu objavio 10 najvažnijih lekcija za održavanje gubitka kilograma.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

The 10 things you see listed here are all you need to lose weight & build the body of your dreams. ⠀ (Okay, maybe number 9 isn’t a “need” for everyone... but I feel it should be ️ ) ⠀ Pretty simple, though... right? ⠀ That's how it should be! ⠀ The secret to success is simplicity. ⠀ Once the fundamentals are in place, you can put additional efforts toward building habits & implementing strategies that make fitness a part of YOUR life. ⠀ For example... ⠀ You need to eat in a calorie deficit to lose weight, but WHAT and HOW OFTEN you eat should fit your preferences. ⠀ Strength training is essential for building a lean body, but the number of days you workout, the intensity of those workouts, and how advanced your training gets will (and should) vary. ⠀ The Bottom Line: ⠀ There will always be fad diet & “detoxes” doing their rounds on the internet. ⠀ I urge you to steer clear. ⠀ Don't get caught up in the flam, hype, & shiny sparkles of “lightning fast fat loss results!” ⠀ You're not looking for just short-term results ... You're looking for a long-term solution! ⠀ Something to always remember —> HOW you lose weight matters a lot more than HOW QUICKLY you lose it. ⠀ Adopting that mindset leads to less stress, which leads to more consistency, which ultimately leads to success. ⠀ ~ ⠀ Now comes the million-dollar question… ⠀ How can you build consistency? ⠀ 1) You need to have a set plan. 2) Your plan needs to fit your lifestyle. 3) You need to take it one day at a time. ⠀ And all three of those things are what my new challenge, LEAN30, is built around! ⠀ This challenge is all about focusing on what YOU can control on a daily basis. ⠀ Rome wasn’t built in a day. It was built day-by-day. ⠀ Your fitness results will be the same. ⠀ And here's the cool part... ⠀ When you focus on making each day the best you can make it, you built the consistency you need to see results as well as the habits you need to maintain your success forever. ⠀ There are less than 12 hours to join... ⠀ So to learn more about the challenge, *CLICK THE LINK IN MY BIO* ⠀ – Carter

A post shared by Carter • Weight Loss Coach (@cartergood) on

- Znam da je moje mršanje nadahnjujuće i zato svaki put kad govorim o tome, pokušavam iskoristiti to na način da potaknem i odgajam druge kako da pravilno izgube kilograme i postanu zdravi - rekao je Carter za Insider.

Ovih 10 lekcija Carter se držao nakon što je izgubio 63 kilograma i dalje ne odustaje od njih:

1. Važnije je kako gubite težinu, nego koliko to brzo radite

Teži način je u pravilu uvijek pravilan način.

- U početku sve se oslanja na prehrambena ograničenja i kardio vježbe. Našao sam online plan za prehranu i obroke sam srezao na pola. No nakon nekog vremena shvatio sam da to baš i nije pametno - rekao je Carter.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

Y’all… I’m HYPED. ⠀ My brand new challenge, LEAN30, is officially live! ⠀ (Click the link in my bio to join now!) ⠀ LEAN30 is a 30-day challenge to kickstart your weight loss journey with an effective & easy-to-follow diet and exercise plan you can do ENTIRELY from home. ⠀ All you need is a set of dumbbells and/or bands to complete all of the workouts. ⠀ ~ ⠀ The problem with most 30-day challenges focus entirely on the challenge itself. ⠀ They'll use restrictive diet strategies & intense exercise protocols to get quick results, but none of it translate into long-term consistency. ⠀ So any of the weight you do drop during the challenge comes right back on a month later. ⠀ (No good.) ⠀ By joining LEAN 30, you’ll see results if you follow the diet & exercise strategies consistently. ⠀ **SWIPE on the post above to see what my clients were able to achieve in just 30 days using these exact diet & exercise strategies. ⠀ More importantly, you’ll learn implementable fitness advice that’ll set you up for success well beyond the next 30 days! ⠀ This way, you can continue seeing results and finally get the body you want. ⠀ ~ ⠀ What’s included? Three separate 4-week home workout programs. ⠀ The LEAN30 Nutrition Guide ⠀ The LEAN30 Habit Tracker. ⠀ DAILY accountability emails + 24/7 email support. ⠀ And if you decide to join the LFL Academy… Access to a private Facebook community where you’ll have even more support from me, other coaches, and LFL members participating in the challenge! ⠀ ~ ⠀ Ready to get started? ⠀ If so, then click the link in my bio or visit: ⠀ https://www.leanerforlife.com/lean30 ⠀ – Carter ⠀ PS. Imagine yourself 30 days from now... ⠀ Are you going to look back on these next 30 days and be kicking yourself for not taking action (again)? ⠀ Or, will you take action, make these next 30 days COUNT, and finally be on a path to becoming the lean & fitness-minded person you want to be? ⠀
There's no magic in here. ⠀ No secret formula or spells from ancient scrolls. ⠀ Just a simple, straightforward plan that's easy to understand and – most importantly – actually works.

A post shared by Carter • Weight Loss Coach (@cartergood) on

Previše ograničavajući plan prehrane dovodi do gubitka kilograma, ali on nije održiv.

- Trebalo mi je jedna do dvije godine školovanja i mentalnog rasta da pronađem ravnotežu između mojih fitness ciljeva i drugih životnih ciljeva - rekao je Carter.

Bitno je učiniti proces ugodnim.

- Bez obzira koliko vam treba za gubitak kilograma, trošit ćete puno duže vrijeme održavajući vitko i zdravo tijelo - napisao je Carter na Instagramu.

2. Ako vas zanima samo brojka na vagi, borit ćete se zauvijek

- Ljudi mi dolaze s ciljem da izgube određenu količinu kilograma. Možda je to težina na kojoj su nekada bili ili je to možda težina koju njihov ljekar preporučuje - rekao je Carter.

Bilo kako bilo, brojke nisu cilj.

 

 
 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

Wanna know the secret to building a successful & sustainable weight loss diet? ⠀ It’s not some magic macro ratio... ⠀ It’s not elimination of a specific food... ⠀ It's not a pill, powder, or potion... ⠀ The secret to building a long-term effective weight loss plan is —> simplicity. ⠀ In fact, it's as simple as these four steps: ⠀ First, you need to be in a calorie deficit. ⠀ Cause if not, you won’t lose weight. ⠀ Period. ⠀ Second, you need to eat foods you enjoy. ⠀ If you hate the foods you’re eating, it’ll just be a matter of time before you quit. ⠀ If you love salads, eat salad. If you hate salads, don’t eat salads. ⠀ If you love apples, eat apples. If you hate apples, don’t eat apples. ⠀ If you love chicken, eat chicken. If you hate chicken... ⠀ I think you get the point. ⠀ Third, you need to NOT eat like an asshole. ⠀ How do you do that? By not putting yourself in unfavorable situations... ⠀ If you know you’ll eat the whole box of Oreo’s, don’t bring them in your house! ⠀ If you want pizza, but know you struggle with moderation, don’t order a freaking large for yourself and *hope* you’ll save most of it for later... ⠀ (You won’t.) ⠀ And finally... calorie deficit. ⠀ Them: “Carter, how do I lose weight?” ⠀ Me: “Calorie deficit.” ⠀ Them: “Carter, what foods should I eat to lose weight?” ⠀ Me: “Calorie deficit.” ⠀ Them: “Carter, there’s an evil blood-covered clown in my house screaming ‘CALORIE DEFICIT’ at the top of his lungs... what should I do?” ⠀ Me: “Call the police.” ⠀ – Carter ⠀ PS. Wanna join my NEW 30-day challenge, LEAN30? ⠀ Weight loss is simple... But that doesn't meant it's easy, right? ⠀ Whether you’re just getting started or want a kick in the booty-bum to get back on track, this 30-day challenge is going to help you. ⠀ To learn more about it and be the FIRST to know when it goes live, click the link in my bio. ⠀ . . . #cartergood #leanerforlife #lean30 #dieting #weightlosscommunity #weightlosschallenge #weightlossmotivation #weightlossinspiration #weightlossstruggle #weightlosssupport #fit #fitspo #fitness #fitnesschallenge #losingfat #fatlosschallenge #weightlosscoach #dietcoach

A post shared by Carter • Weight Loss Coach (@cartergood) on

Stoga umjesto da razmišljate o brojkama na vagi kao cilju, usredotočite se na navike, strategije i rutinu koju ćete razvijati na putu.

Brojke nisu bitne, bitno je da vaše tijelo izgleda i da jeste zdravo.

3. Ako odaberete da vam trening postane prioritet morat ćete napraviti žrtve

Iako je ključ održivog gubitka kilograma stvaranje navika zdravog načina života u kojem uživate i na taj način ga možete održavati, te nikada nije pametno odreći se svake hrane u kojoj uživate, morat ćete ipak napraviti neke promjene.

Većina ljudi se bori sa svojom težinom.

- Ako date prednost kondiciji, morat ćete se disciplinirati. Često ćete morati preskočiti sljedeće omiljeno piće. No to ne znači da se bez njega ne možete zabaviti - rekao je Carter.

4. Smiješno je lako pojesti 500 kalorija maslaca od kikirikija

Tužna istina je da maslac od kikirikija, iako je hranjiv i ukusan, opet može dovesti do prejedanja.

- Da, nažalost, znam. Zato pripazite i na to - rekao je Carter.

5. Najbolje namirnice za mršanje su one u kojima uživate i pomažu vam da ostanete dosljedni

Koliko god zdravi bili kelj i celer, nema smisla prisiljavati se da ih jedete ako u njima ne uživate.

 Jedite hranu u kojoj uživate - napisao je Carter.

6. Žudnja neće nestati

Carter je napisao da, s obzirom da je smršao, njegova žudnja nije iščezla, ali je postajao “bolji u odgađanju zadovoljstva radi veće nagrade”.

- Ljudi koji su uspješni u fitnessu i drugim područjima života su ljudi koji su sposobni odgoditi zadovoljstvo. Jednostavno - objasnio je Carter.

Trenirati nije jednostavno, ali što ste dosljedniji od početka, to vam je lakše - pogotovo jednom kada počnete vidjeti rezultate.

7. Neki će reći da ste opsjednuti

- Zanemarite ih - rekao je Carter.

8. Ti isti ljudi će kasnije zavidjeti vašoj “dobroj genetici”

Možda ćete biti iznenađeni kako ljudi reagiraju na vaš gubitak kilograma.

9. Proći će duže i trajat će duže nego što to želite

Baš kao i sve što vrijedi imati. Ne žurite s postupkom.

10. Ali sve će se to isplatiti na kraju

Carter je napisao da ulaganje u svoje zdravlje i davanje prioriteta kondiciji vrijedi, jer ne samo da vodi ka dobrom osjećaju i boljem izgledu, već vam omogućava da učinite bolje za ljude u svom životu.