What it REALLY takes to lose fats, get wholesome, and alter your physique.

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What it REALLY takes to lose fat, get healthy, and change your body.

Exclusive body transformation research: We analyzed the data from 1,000 nutritional coaching clients worth a year to find out how much effort is required to make significant changes – for your body, your health and even your self-esteem. These findings could change the way you think about weight loss and health improvement forever. Most importantly, you (or your customers) can more easily achieve the sustainable results everyone wants.


There is no perfect person.

(No matter how great you are.)

However, when many of us are thinking about a health plan, weight loss program, or other lifestyle change, we start with the expectation that we need to be perfect.

But how can you be?

You have stress and feelings and past habits and maybe a job or school or kids or a pet and days when you feel crappy. Plus, Netflix.

If perfection is required, most of us might not even care about it.

But what if changing your body isn't a pass / fail scenario?

What if almost every imperfect effort could lead to real, measurable progress?

It turns out that this is not just a good idea: it is the truth.

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Changing your body does not require 100% consistency.

We have the data to prove it.

Our team has just put together a crazy amount of data from our nutritional coaching program where customers give us daily feedback.

  • 12 months
  • 1,000 customers
  • Almost 1 MILLION data points

All to better understand how much effort is required to make meaningful changes.

If you are not familiar with our one-year coaching program for men and women, here’s a snapshot of how it works: Customers check in every day and tell us if they’ve completed a training (or other activity) or not ” their habits ".

Habits are daily health practices – like eating lean protein with every meal or eating 5 servings of fruits and vegetables – that we give them every two weeks. These habits are piling up and total about 25 habits by the end of the year. (Spoiler alert: how to change!)

They also report regularly on their body measurements and answer progress surveys in which they tell us other important things about how they feel.

So we looked at the changes in our clients' bodies, combined with the frequency with which they said they did their habits and workouts.

We focused on those who said losing weight was their top priority and examined how much weight (or body size) they actually lost after a year.

And we asked:

How consistent do you have to be to make "good progress"?

We were not surprised by what we discovered, but it may surprise you.

It could even inspire you to engage with your "imperfect" self and make the (surprisingly small) changes that can change your body and your life.

Surprise # 1: just a little effort – no matter how small – changes things.

What happens when people do their habits and workouts less than half the time?

You might assume that their efforts are a total waste.

You are wrong.

People have lost weight anyway.

Customers who are less than 50% consistent but stay on the program all year round lose between 5 and 6% of their total body weight.

Now a 5-6% weight loss may not sound like much, but you can see that the average weight loss for men and women was 11 pounds. This is persistent weight loss – something that stays with you and that you can build on.

And people did it by practicing a few small healthy habits without following strict diet plans or extreme diets that eliminate whole food groups.

People also became healthier.

This is because research suggests this A 5-6% reduction in body weight can result in:

  • better cardiovascular health
  • reduced risk of cancer and diabetes
  • better sleep (with less apnea)
  • better mood
  • less inflammation
  • better immunity; and maybe the best of everything …
  • a lively sex drive.

What is less than half of the consistency?

Let's think about how this could affect real life.

Maybe you eat a lot of fast food and pre-packaged snacks. And your habit is: "Eat more whole foods."

If you eat four times a day – for example three meals and a snack – it means that you eat 28 times a week. If only 12 of these meals or snacks were made from fresh, minimally processed foods, you'd be about 40% consistent.

This would be the equivalent of swapping a fast food lunch for a green lean protein salad and eating a piece of fruit for a snack most days, but then not changing anything else.

By the way, even though we're using 40% as an example here, there were certainly people who were 30%, 20% and even only 10% consistent and averaged similar results. Almost every consistent effort made over time seems to be enough to take you forward.

Here's another view.

Suppose you want to eat more fruits and vegetables (another habit in the PN coaching program). If 100% consistency means you eat 5 servings of fruits and vegetables a day, that's 35 servings a week.

If you want a consistency of 40%, you only need to consume 14 servings of products in a week. Or an average of 2 servings a day.

What about workouts?

If you do something active every day, it means that you are 100% consistent. If you do something active in 40% of the cases, 2.8 activities are required. In real life, this could result in two intense workouts plus two long walks a week.

But remember, these are just examples.

Your goals will be relative to your starting point.

For example, if you haven't exercised in a year, 100% consistency may mean you're only active three days a week. As a result, 40% consistency would only be 1.2 weekly workouts.

If all of this sounds simple, you're right.

It's about learning to accept that better is better, and even a little effort can lead to real weight loss and health benefits.

Nearly 100,000 Health and fitness professionals certified

Save up to 30% on the best nutrition education program in the industry

Get a deeper understanding of nutrition, the authority to coach it, and the ability to turn that knowledge into a thriving coaching practice.

Learn more

Surprise # 2: Appearing in 50-79% of cases actually makes a big difference.

50-79%: The nice balance between half-life and achieving results.

Here is the magic zone between "not too difficult" and "making real progress": somewhere between 50 and 79% consistent.

Our data showed no statistical difference between groups that reached this level of consistency, regardless of whether they were 50-59%, 60-69% or 70-79%.

Wrap your head around it.

Not only do they not have to be “perfect” to get results, they also don't have to be “pretty good”.

For example, by practicing and exercising your habit at least half the time:

  • Men lost an average of 6 pounds more than men who did less habits and workouts.
  • Women dropped just one pound (they initially weighed less), but lost a total of 4 more inches.

A "habits at least half the time" approach also burned belly fat as both men and women shrank their waists and pushed them out of the risk categories (35 inches for women; 40 inches for men) for heart disease, diabetes and other metabolic health problems.

Surprise # 3: Being at least 50% in line with your health and lifestyle improvements may be easier than you think.

You don't have to be a superstar.

With a few small, manageable changes (especially if you get help and support from a trainer) you can – yes, even you – be damned consistent with the kids covered with dog hair and rushing to soccer training.

Most of our customers end up in the 50-79% consistent group (although they often feel they “don't do enough”).

Think again about what this could mean in the context of your life.

Maybe the dinners in your house are crazy. The family strives to do homework or do extra-curricular activities. the teenager or toddler complains about eating; someone brought home greasy takeaway food and it's a whirlwind.

At the moment it does not happen for you to eat “whole foods” carefully and slowly with the right portion size.

But … what if you could figure out how to organize your breakfast and lunch a little better – without a lot of life disorders?

If you eat a healthy breakfast and lunch, as well as an occasional snack, you can reach your nutritious food mark in 17 out of 28 weekly meals. And boom … 60%.

Or maybe you want to check your portions. At Precision Nutrition, one of our core habits is "eat 80% full". This naturally helps you reduce your intake by learning to adjust to hunger and abundance and getting used to stopping when you are satisfied but not overcrowded.

If your goal was to eat 80% of breakfast, lunch, and dinner every day (21 meals a week), you would be 60% consistent if you only did 13 meals.

Another example: Let's say you love wine but want to drink less.

Let's say "100% consistent" never drinks. (Wait … stop screaming. Stay here with us.)

If you normally have three glasses of wine a night and cut that down to one, you still get a daily Chardonnay, and you've turned off two-thirds of your normal habit.

Perfect? No, but definitely better. And the goal is better.

In all of these cases you have a lot of leeway. And as the data shows, you'll still be ahead.

Surprise # 4. Even dramatic changes do not require 100% consistency.

As you may know, some PN clients achieve incredible body transformations.

Of course, if you're looking for big changes, you need to be more consistent and compromise more or adjust your lifestyle.

Still, you don't have to be perfect.

Our data shows that a 80% to 89% correspondence with your eating and lifestyle habits can lead to significant results – and above all, too sustainable– loss of body weight and waist size.

How does this consistency take shape in real life?

Let's go back to our practice of eating nutritious meals that consist mainly of whole, fresh, minimally processed foods with lots of good ingredients. (What we call "PN friendly".)

If you eat 4 meals a day, that's 28 meals a week. Achieving a consistency of 80% means that approximately 22 to 23 meals are "PN-friendly". And that means 5-6 meals may be “less than optimal”.

Suppose you try to cut out desserts.

If you are used to eating dessert every night, 80% consistency means that you skip the dessert about 5-6 times during the week.

It's a big change, but it doesn't mean that the dessert is completely deprived. You still have 1-2 desserts a week to enjoy, and the rest of the week is very consistent. Double profit!

Surprise # 5: People's actual circumstances didn't determine what they could do.

You would think that special demands on you would make it more difficult to stick to your habits.

That is why we ask our customers about things like their work schedule, whether they have children, whether they travel a lot and / or how much stress they feel.

In fact, there was no correlation between the stress people felt at home or at work or the statement that they could cope with this stress and the results they achieved.

In other words, no matter what a dumpster fire with burning stress was some people's lives … If they could figure out how to take small, meaningful actions every day, they could still be consistent.

This often meant creative solutions such as:

  • Eat the same meal for breakfast and lunch instead of preparing two separate ones.
  • Get food or grocery delivery if they could afford it.
  • Encourage older children to help with shopping and food preparation.

And so on.

It also meant knowing how to back up a little instead of shutting it down completely when things weren't going as planned.

For example, imagine sleeping through your alarm clock or dropping a box of eggs onto the floor at breakfast. Suddenly you no longer have time to go to the gym.

Instead of skipping your training completely, you can go for a walk with the baby in the stroller or a trip to the playground for "training". It may not have been what you planned, but you still have some movement.

This is called adjusting the dial and helps you stay constant even when life gets messy.

You can apply this concept not only to your training habits (see figure below), but also to your eating and general wellness habits. (Learn more about the "dialing method".)

If you develop these workarounds, your consistency and results will certainly improve. In fact, some of our customers were so good at it that they achieved an astonishing 90-100% consistency.

And again her increased effort paid off, with more weight and inches being lost.

Of course, this level of consistency is not feasible for everyone. And that's okay.

Not all of us want to work so hard or live with all the necessary compromises – or even take care of such dramatic changes in the body. (For more information, see The Cost of Lean.)

Nevertheless, 17% of our customers were able to reach this brand. And they did it by adding a habit and building from there. Just like everyone else.

Now … look at the results of all the groups together and take note of them. It offers a nice picture of how Improvements in consistency really lead to changes. (Have we already clarified our position?)

Surprise # 6: If you make an effort – however inconsistent and imperfect – you can feel better how your body looks, feels and moves.

Consistency creates trust.

Many forms of progress are invisible to the bathroom scale.

For this reason, we include a 13-question resilience index in our PN coaching program. We ask our customers to tell us how they feel by indicating how strongly they agree or disagree with statements such as the following:

  • I am the person I want to be.
  • I live a meaningful and purposeful life.
  • I feel good about what my body looks like.
  • I feel healthy and physically successful.
  • I am confident that I can take my life into my own hands.

What we found:

The more consistent people were, the better they felt about life in general.

Part of this happens because people feel good about the changes they see in their bodies, such as less pain, more fitness, and the ability to do more movement more easily.

But it also happens because people act in their own name.

We gain positive energy, trust and resilience little by little we act, not the other way around.

A little boost in confidence could mean:

  • You are going to a gym for the first time.
  • You are trying a new exercise.
  • They say hello to this attractive person.
  • You better get dressed.
  • You take on a physical challenge like a race.
  • They consider a more active vacation than a hike.
  • On the beach, you can finally wear your swimsuit or take off your shirt.
  • You ask what you need and want or say no to what you don't want.
  • They take better care of you.

And every action you take only creates more action.

No perfection required.

You can still become the healthy, thriving, and confident person you wanted to be by simply doing everything you do.

Whether that's 40%, 60%, or 80%, your best is really good enough.

If you are or want to be a trainer …

Learning how to coach customers, patients, friends, or family members through healthy eating and lifestyle changes – in a way that helps them adopt simple but effective habits that they can maintain – is both an art and a science .

If you want to learn more about both, consider the Precision Nutrition Level 1 certification. The next group will start shortly.

Why is?

The Precision Nutrition Level 1 certification is the world's most respected nutrition education program. You get the knowledge, systems, and tools you need to truly understand how foods affect a person's health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

The Level 1 curriculum, developed over 15 years and proven with over 100,000 customers and patients, is solely the authority in the field of nutritional science and the art of coaching.

Regardless of whether you are already in the middle of your career or just starting out, Level 1 certification is your springboard for a deeper understanding of nutrition, the Authority to coach it, and the Ability to turn what you know into results.

(If you are already a Level 1 certification student or graduate, of course, read our Level 2 certification master class. It’s an exclusive, one-year mentorship for elite professionals who master the art of coaching and want to be part of the top 1% of the world's health and fitness trainers.)

Interested? Add your name to the presale list. You save up to 30% and secure your place 24 hours before everyone else.

We will be opening our next Precision Nutrition Level 1 certification on Wednesday, October 7th, 2020.

If you want to learn more, we have created the following pre-sale list, which offers you two advantages.

  • Pay less than everyone else. We want to reward people who want to improve their skills and who are willing to commit to the training they need. Therefore, we offer a discount of up to 30% on the general price when you register for the pre-sale list.
  • Register 24 hours in front of the public and increase your chances of getting a place. We only open the certification program twice a year. Due to the high demand, places in the program are limited and sold out within a few hours in the past. However, if you sign up for the pre-sale list, you have the option to register 24 hours before everyone else.

When you're ready for one deeper understanding of nutrition, the Authority to coach it, and the Ability to turn what you know into results… This is your chance to see what the world's leading professional nutrition coaching system can do for you.

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