The ‘Steps Analogy’ For Weight Loss Results

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If you’ve got a weight loss or body composition goal, your success will be determined from all the little choices you make on a daily basis. Every day at the end of the day, you’re either going to have a day that was a step forward towards your goals, or a step back away from your goals. You want to be stepping forward as much and as consistently as possible. As a St Kilda personal trainer, I often see clients’ food diaries and they’ll resemble something like this.

Monday – good eating day (step forward)

Tuesday – good eating day (step forward)

Wednesday – bad day (step back)

Thursday – good day (step forward)

Friday – good day (step forward)

Saturday – bad day (step back)

Sunday – bad day (step back)

A lot of people will tend to magnify the good days and rationalise the bad days. For example: “I was so perfect yesterday and the day before, so I can have a treat today and it’s not so bad”. When you do this you think you’re eating a lot better than you actually are. At a glance such a scenario doesn’t look so bad and it may be a big improvement on how things used to be – but when you actually tally it up, there is only one step forward in 1 whole week! This is still progress and will definitely add up over time, but things will take a lot longer. Now picture you’re on a football oval, start at one end and take a couple of steps forward, then a step back, another step forward, 2 steps back etc.







It’s going to take a long time before you’ve actually covered enough ground to walk across the oval. In fact, for a long time you’re really going to feel like you’re not getting anywhere at all. It is the same with weight loss and body composition. You need to have as many good days in a row as possible and take as many ‘steps forward’ consecutively as you can, before you can look up and look back to see how far you’ve come and the results you’ve achieved.

The more consistent you can be, without taking any steps back – the faster results will come. So what does a step forward look like? What’s a good day?

It will look something like this:

–       You’ve eaten anywhere between 3 – 6 meals over the day, all with a serving of good quality protein, lots of veggies, and good healthy fats/oils.

–       You haven’t eaten any ‘junk food’ or processed foods.

–       You’ve drunk a couple of litres of water.

–       You’ve done 30-60 mins of high intensity exercise consisting of strength training and/or some intervals (or you trained yesterday or you’re training tomorrow).

–       You haven’t been completely sedentary all day; you’ve walked around, been active and used your body a little bit.


So starting today – why don’t you see how many consecutive steps forward you can take in a row?







Ben Longley owns The Fit Stop, a personal training & group-training studio in St Kilda East, specialising in fat loss & real fitness results.

For more information about his services you can visit or read his blog at

You can contact him at

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