Having coached 1000s of clients over the years I want to highlight 3 BIG yet often overlooked reasons why most people’s diets fail besides eating too much and not being active enough.

1. Eat in company that understands and respects your goals and values about food.

Counting calories is a valid and worthwhile option for many. It's important to realise your surrounding environment plays a massive role in determining your food choice, portion size and overall calorie intake.

I wrote my thesis on the subject of environment and eating behaviour back in 2011. Since then, food marketing has got smarter, access to food has improved, and all sorts of innovative, delicious tasting food options light up our taste buds.

Make sure to stay tuned as I'll be writing a series of posts educating you on how your environment can trick you into eating more than you think you are...

Let’s dig into our first topic - The company you keep!

We all know what it’s like to eat amongst others that have zero interest in their health or fitness.

It’s easy to feel like the awkward diet ‘Twat’ unless you’re a die-hard athlete or physique competitor who doesn’t give a f**K.

However, for many people, eating in the presence of others can be a massive challenge that often leads to eating unwanted food and alcohol just to keep others happy/quiet.

Here're two highly effective strategies I use with myself and my clients:

• 1. If you truly value their friendship, there is no reason why you can't eat and be merry. Tactfully leave ‘calorie space’ to enjoy the set meal or food. It's incredibly easy to do with modern apps like my fitness pal. You can fit it in, trust me!
• 2. If it’s a daily thing, such as in the workplace. It doesn’t take a rocket scientist to work out; this will screw up your fat loss efforts - Man the f**k up and set your standards. No one needs to eat an iced finger or pastie bap to ‘fit in.’

Take Home

I’m all for eating out with friends and family. Enjoyment is more important than progress, set standards and be flexible with your food choice when needs be!

2. You don’t know how to cook

It surprises me just how many people lack the confidence to cook a dish from scratch!

Maybe you have basic cooking skills, but struggle to get creative.

You know you could be enjoying so much more food, but, you just brush that thought of and get on with your boring simple diet.

The odd time you through the head up, chance your arm and resort to grabbing a quick sandwich or ready meal of the shelf at their nearest Tesco or Marks and Sparks.

Put an end to it... The problem with fitness nowadays is so many people associate getting in shape with suffering, bland diets and simply eating for fuel.

This couldn't be further from the truth. If you know how to cook, understand food you can get away with eating some incredibly tasty dishes!

Food does so much more than fuel our bodies.

It should nourish our mind, body and soul - this includes everything from sourcing local ingredients, right through to the cooking, the aroma and indulgence at the dinner table especially with friends and family.

Just think how you feel sitting down to your favourite home cooked meal? and, no I'm not just talking about french fires and pizza.

Learning how to cook (or cook better) can be an absolute god send when it comes to getting more out of your fat loss and muscle building efforts.

Not only will you enjoy the taste of your food more, you'll start to include a greater variety of foods and nutrients in your diet and build the confidence to enjoy the social aspect of cooking for others which proves incredibly rewarding (especially when they begin to talk about your cooking skills)

Here's a list of top tips, I've used to build my cooking game:

• Attend a local cooking workshop. Ask questions, learn about herbs, spices and meats!
• Someone you know is bound to be a good chef, invite them round for a cooking session. Quiz them - get ideas!
• Cook books and TV shows out there - take ideas and get creative!

But what about calories? What about the foods loaded with cream, cheese and butter?

If you have a rough idea of how many calories you're eating on a daily basis, there's no reason why you can't make space for a delicious home cooked meal.

3. Fitness shouldn’t have a time limit

Instead of looking for a 30 day abs challenge or 14 day diet detox think long term! There are some great ideas out there to get you kick started but none bring a sustainable end product.

You must prepare to put in the work consistently (more than 30 days) for years, lots of years…

About Phil Graham

Renowned competitive body builder and Sports Nutritionist Phil Graham (BSc, CSSN) has established himself as one of UK’s leading fitness educators and coaches. He has helped coach and inspire a diverse range of clientele ranging from personal trainers, everyday members of the public right through to professional athletes across a wide variety of sports.

Phil educates 1000's of personal trainers each year through his seminars, workshops and attendance at some of the world's largest health and fitness exhibitions. He actively writes for almost every major fitness publication, hosts the ever-popular Podcast Elite Muscle Radio Podcast (available on iTunes) and works as Genetic Supplements resident nutrition expert for product development.

Phil suffers from Type 1 Diabetes and spends a considerable amount of time helping other people living with diabetes overcome obstacles and get the most out of life, especially when it comes to fitness, muscle building and fat loss.

He has recently published a muscle building and fat loss fitness book for people living with diabetes (The Diabetic Muscle and Fitness Guide). And, is in the process of building the first ever online community that educated people with diabetes on the science of strength training, and body building - www.diabeticmuscleandfitness.com

You can visit Phil’s website www.phil-graham.com and www.diabeticmuscleandfitness.com or connect on Facebook, Twitter, YouTube and Instagram

If you’ve any questions, please don’t hesitate to get in touch: info@phil-graham.com