Doing This In The Real World – A word from 12WBTer Mal

Community // Malcolm Garth

Every single day our 12WBTers inspire us with their dedication, consistency, and honesty. The Member Zone is a place for our team to share their journeys, like 12WBTer Mal. On his sixth Round of the 12 Week Body Transformation, he’s learnt a thing or two about weight loss, and shared his very honest thoughts with his teammates. Over to you Mal!

Be Honest

So we are here to lose weight right? Let’s examine that for a second or two.

The first thing we need to admit and accept is that the reason we need to lose weight is because we’re overweight or obese or morbidly obese. There aren’t many other options. So we’re FAT!

There, I said it…We’re fat and we want to do something about it. A question, before we start complaining that we’re not losing weight quick enough is, “How long did it take us to get fat?” Most of us took years to get there and the growth was incremental – we hardly noticed! So why do we complain when we ‘only’ lose 100 to 500 grams in a week? Stop this! Now! It’s a loss! Accept it and keep going!

Be Patient

The fact is, we’re not on The Biggest Loser. We’re doing this in the real world with all of its distractions and attractions. It took time to put it on, and it’ll take time to take it off! The healthy recommendation for weight loss is between 0.5kg and 1kg per week, but I accept any loss – it would even be OK to not lose any weight if I’m following the diet and exercise program because things WILL start to work.

Please! This isn’t a competition! If someone has lost more than you, that’s great. Good for them. What are they doing that you haven’t? Have you stuck to the plan, without cheating? Keep a diary, make sure you’re doing it properly and track EVERYTHING!

Be Consistent

We are all individuals. Our situations and goals are different and no plan suits everyone. This plan will, however, work for the majority. By ‘majority’, I mean everyone who follows it properly and sticks with it!

Some people (very, very few) do have legitimate excuses for their weight gain. Some medical conditions and medications can do it. For those people, stick with it. Even if the weight loss is harder you’ll still be fitter and healthier by working towards the goal.

If you don’t like the food, change the meal options. If you can’t do an exercise, start on an easier plan or find a substitute exercise.

It took time, dedication and an unwavering lack of focus to get fat…

It’ll take time, dedication and unwavering focus to get fit, slim and back to health.

And it’s SO worth it. Keep pushing people and JFDI!

Mal’s Top Tips for Weight Loss Success

1. Concentrate hardest on controlling your intake.

This is the easiest thing to control. Nobody is forcing you to eat that donut, cream bun, vanilla slice or whatever floats your craving boat…But don’t beat yourself up if you succumb to a naughty snack occasionally. Put it into your food diary and keep working on reducing the slip ups.

2. Exercise as much as you can, when you can.

If you can do six sessions a week then great, do six. If you can do more, EXCELLENT! If you can’t do six sessions, do what you can – maybe three sessions, or 20 pushups every night before bed. DO SOMETHING every day and don’t call it exercise” call it fun, call it getting toned, call it George if you have to, but embrace it as part of the new you.

More about Mal

12WBTer Mal (Mal64) is in his sixth Round of the Michelle Bridges 12 Week Body Transformation. He’s now fitter than when he was in his teens. “I’m a work in progress and my mindset is ahead of my goals so it will only get better from here.”

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