Life can get busy, and when you’re juggling work, family activities, and social commitments, it’s easy to find yourself falling off the wagon when it comes to health and fitness.
Whether it's a missed workout or indulging in less nutritious meals, these small detours can leave you feeling unmotivated, but there's no need to stress.
You can always get back on track with weight loss and fitness by focusing on small, manageable changes.
Why Falling Off The Wagon Is OK
It’s normal for life’s demands to take priority over your health from time to time, leading to elevated levels of stress. When this happens, your body’s cortisol and insulin levels increase, which can affect your mood, energy levels, and make it more challenging to lose weight.
Cortisol, also known as the stress hormone, spikes during periods of stress. Elevated cortisol can lead to weight gain, especially around the midsection, and make it harder for your body to relax and recover.
Insulin, which regulates your blood sugar, can also become imbalanced when your diet includes too many processed carbs or sugary snacks. This can lead to energy crashes and make weight loss more difficult.
Even if you’re not drinking heavily, social drinking (like a few glasses of wine on weekends) can affect your ability to get back on track with weight loss. Alcohol can disrupt sleep, making you feel less rested, and contribute to blood sugar imbalances.
But falling off the wagon is part of life, and the important thing is that you can regain control with the right approach. That’s where The Core 4 comes in.
The Core 4 Plan: Get Back on Track with Weight Loss and Fitness
Rather than jumping into a strict diet or intense workout regimen, the Core 4 plan offers a sustainable approach to help you get back on track with weight loss and fitness. This plan focuses on four essential areas that will positively impact your health, fitness, and overall wellbeing.
1. Drink 2.5 Litres of Water
Staying hydrated is essential for weight loss and overall health. Dehydration can slow your metabolism, lead to overeating, and cause your body to hold onto excess water, making you feel bloated.
Positive changes: Drinking enough water flushes out toxins, keeps your skin healthy, and supports your metabolism, making it easier to lose weight. It’s also a simple, effective way to start feeling in control of your health again.
2. Eat Nutritiously 80% of the Day
No need to follow a restrictive diet. Instead, focus on eating whole, nutritious foods 80% of the time. This includes lean proteins, healthy fats, and vegetables. Aim to reduce processed carbs and sugary snacks, which can cause insulin spikes and lead to weight gain.
Positive changes: Eating nutritious meals stabilises your blood sugar, reduces cravings, and gives you the sustained energy you need to get through a busy day. Plus, it helps reduce inflammation and supports weight loss.
3. Move More (Workout or Walk 8k Steps)
You don’t need to spend hours in the gym to get back on track with fitness. Simply aim to move more every day. Whether it’s a workout or walking 8,000 steps, consistent movement can boost your metabolism and improve your mood.
Positive changes: Regular physical activity reduces cortisol, supports weight loss, and increases your energy levels. It’s a manageable goal that fits into a busy schedule, helping you build momentum toward your fitness goals.
4. Rest and Recovery
Rest is often the most overlooked aspect of health and fitness, but it’s just as important as exercise. Prioritising sleep, meditation, or gentle activities like Pilates and yoga can help reduce stress and lower cortisol levels.
Positive changes: Rest and recovery improve your mental health, help you sleep better, and reduce anxiety. When your body is well-rested, you’ll feel more energised and ready to take on your fitness goals.
Your 30-Day Plan to Get Back on Track With Weight Loss and Fitness
The Core 4 is a sustainable, realistic plan to help you get back on track with weight loss and fitness. The goal is to follow these four steps for 30 days, aiming for 80% success. By focusing on hydration, nutrition, movement, and recovery, you’ll notice positive changes in your body and mind.
After 30 days, you’ll likely experience better sleep, more energy, improved mood, and weight loss. The key is consistency – small, daily actions that add up to significant improvements in your overall health.
If you’ve fallen off the wagon, don’t worry. With The Core 4, you can get back on track with weight loss and fitness, and feel stronger and healthier than ever.
So, let’s embrace falling off the wagon as a normal part of life – and use the Core 4 to help you get back on track, stronger than ever.
Below is a link to download a very simple, but hugely effective accountability tool.
Download and print off the page, and keep somewhere you will see it every day and throughout the day. Stick it on the fridge, leave it on the kitchen table, or wherever works for you.
The aim is to simply be able to tick all four boxes by the end of each day to complete The Core 4.
This famous quote perfectly sums up The Core 4:
“Great things are not done by impulse, but by a series of small things brought together.”
— Vincent Van Gogh
Now go and print off the page below and get started…
https://drive.google.com/file/d/1bvS2i2vMtmebrUzC9vEMu_ATseIBwBO_/view?usp=sharing