Evan Daly

Simplifying fat-loss for men and women. Owner and Coach of The Daly Fitness Community

[Evan Daly @Evandaly7]

I have lost 3kg in the last 2 weeks so here are 4 key takeaways so you can successfully lose fat too

[Evan Daly @Evandaly7]

If you think this will help a friend I’d appreciate any shares 🙌🏼

[Evan Daly @Evandaly7]

4. Don’t Only Focus On Fat Loss

If you’re only success metric is a number on the scale it’s likely going to feel like a very dragged out process

Try having some performance based goals alongside your weight loss so you can actually enjoy the process

[Evan Daly @Evandaly7]

3. Break It Up

If you have a years worth of weight to lose that can feel overwhelming

Whereas, if you look at the year making a plan for when you’ll be aiming to adhere to a calorie deficit and when you will be just aiming to maintain

This will massively increase adherence

[Evan Daly @Evandaly7]

2. Have Range Targets

When life gets in the way, by having range targets, things can never go too far wrong

E.g
Optimal
⁃4 gyms
⁃10k steps
⁃1700 calories
⁃130g of protein

Non negotiable
⁃2 gyms
⁃7k steps
⁃2100 calories
⁃110g of protein

[Evan Daly @Evandaly7]

1. Stop Comparing Your Weight Loss To Others

I haven’t lost 3kg of fat. I have lost plenty of water so don’t be fooled into thinking that is a realistic rate of weight loss.

A solid weekly loss is 0.3-0.5kg per week which is what mine will start looking going forward.

[Evan Daly @Evandaly7]

If you want to help others achieve there 2024 goal, feel free to share this post to your story 🤝

[Evan Daly @Evandaly7]

3. Not Having A Plan

Saying you’re going to lose 20lbs by just eating healthy isn’t going to cut it.

Instead, what are 3-5 daily targets you need to do to achieve this goal?

The targets can be ranges and probably should be

Eg. 1800-2000 calories, 8-10k steps, 3-4 workouts..

[Evan Daly @Evandaly7]

2. Aiming For Too Many Goals

A sure way to guarantee yourself not achieving your goals is having 10 different goals at once.

Pick your 1 or 2 at a time that you really want to nail and commit to them.

[Evan Daly @Evandaly7]

1. Aiming For Goals You Don’t Truly Value

Before you commit to achieving ‘X’ in the new year, ask yourself 3 questions;

⁃ Do you really want to achieve this goal ?
⁃ Why do you want to achieve this goal?
⁃ Are you willing to do the daily tasks for the period of time ?

[Evan Daly @Evandaly7]

Here are 3 of the main goal setting mistakes you need to avoid if you actually want to achieve your new year goals in 2024

[Evan Daly @Evandaly7]

If you think this would help a friend I’d appreciate you sharing it 🙌🏼

[Evan Daly @Evandaly7]

5. There Is No Wagon

The sooner you stop seeing yourself as on the wagon or off the wagon is the day you actually start being consistent with your health and fitness.

It doesn’t have to be all or nothing

[Evan Daly @Evandaly7]

4. Start Small And Build On It

Instead of going from 2k to 10k steps per day - Aim to just increase by 2/3k

Instead of going from zero workouts to 5 workouts per week - Aim for 2/3 per week

Apply this to all other aspects too and build on them if needed over time

[Evan Daly @Evandaly7]

3. Do Not Change Up Your Whole Diet

Your diet when losing fat vs maintaining fat loss shouldn’t look a whole lot different.

Look at your diet now and see what improvements can you make rather then changing everything at once

More protein ?
More fibre ?
Less snacking ?

[Evan Daly @Evandaly7]

2. Stop Aiming For Perfection

Some days you will go over your calories, miss a workout, miss your steps but the thing that will actually stop you getting results is you pressing the ‘fuck it’ button when this happens.

Get right back to it and you’ll be perfect

[Evan Daly @Evandaly7]

1. Have Realistic Expectations

You did not gain the weight in 2 weeks so stop expecting it happen over night.

For most people 1lb per week is a perfect rate of weight loss that allows habits to be built and life to be enjoyed

[Evan Daly @Evandaly7]

5 ways to not ‘fall off the wagon’ with your weight loss goal in 2024

[Evan Daly @Evandaly7]

5. I Have A FREE Resource In My Profile

‘The 5 Key Pillars To Sustainable Fat Loss’

This will set foundations in place for you to not only get results, but to get lifelong results and it’s also different to a lot of generic sh*t you see

Click the link in my bio to grab it

[Evan Daly @Evandaly7]

4. It Will Take Longer Then You Think

You likely didn’t just gain the weight in a few weeks so stop expecting it to happen overnight

If you want to still have flexibility while losing fat, be able to build long term habits well then accept nice steady progress