My 17 Day Diet Suggestion

Here’s what most people do that I suggest you don’t… • Rely on the mirror . – Don’t. We can’t trust the mirror because of the tricks our brain’s play on us by constantly adapting our perceptions to new levels of stimulation. This is another phenomenon known as “perceptual adaptation.” Furthermore, lighting will vary, and your condition will change depending on the salt and carb content of the foods you have eaten. Trying to track your progress by checking yourself in the mirror is a recipe for disaster, as in the short term the mirror will just screw with your head. • Try to track by measuring your body-fat percentage. – Don’t. There are accuracy and consistency issues with all commercially available methods. (BIA, BodPod, underwater weighing, callipers and DXA scan all have their issues. I’ve written more about this on the site here .) Here’s how I suggest you track things… 1. Take 9 Points Of Measurement Once A Week Consistency is key to accurate tracking. This means that measurements need to be taken at the same time of the day, under the same circumstances. Learn more at and

Do it yourself, as you are the only person that will always be with you. The best time to measure is in the morning, after you wake, after go- ing to the toilet. Once a week is fine. • Measure in nine places as per the illustration. • Tense/flex your muscles for each measurement as this enables more consistent results. We can’t predict spontaneous physical activity (NEAT) changes, or metabolic slow-down, and it’s likely that our initial calculations of energy needs were a little off. The only practical way to proceed then is to adjust our intake when we don’t progress as planned. To do that of course, we require good tracking. ‘Good’ means tracking relevant data points so that we can make decisions as objectively as possible. Now the problem is that while fat loss happens linearly, the measurements we use to track it, usually do not respond linearly. We’ll cover why this is next, as it forms the basis of my recommendations on how we track things and it will stop you from panicking later on. To help you take the measurements in the same place each time, • Use the widest part of your legs, • Measure at the nipple-line for the chest, being sure not to get the tape at an angle or twisted, • Curl your biceps in a pose like Arnold to take your arms at the widest point, • Measuring the stomach two fingers above and below the navel is a good guideline instead trying to measure 2 inches above and below each time. • Consider getting yourself a Myotape/Orbitape as it makes self-measuring easier and more consistent. • Take and note measurements to the nearest 0.1 cm. The best thing to do in this case is to remain patient, and if sleep quality is poor, or stress high, then work on improving those areas first. – We’ll come back to this in the client examples section. Learn more at