Body Composition Change: Achieving Meaningful & Sustainable Results for a Lifetime

Body Composition Change: Achieving Meaningful & Sustainable Results for a Lifetime

By Dr. Rick Kattouf II


All too often, individuals think that ‘going on a diet’ is the key to body composition change and improved overall health. Are diets good? Do diets work? If your definition of good/working is losing 10, 20, 40+ pounds and then being guaranteed to re-gain all or more of that weight back, then yes, they are great. I will go out on a limb and say that you would not find success in this whatsoever. Therefore, I am here to tell you that it is time to ditch the diet. A DIET (Disaster Imminent Every Time®) is disastrous, period. Here are a few steps you can take in order to avoid another diet disaster.


Think Before You Drink

Before you, drink the Kool-Aid (or completely immerse yourself in it), of the latest diet and food fad, I want you to ask yourself one simple question, “can I eat this way every meal, every snack, every day, for the rest of my life?” I will bet, that any diet/food fad that you have ever tried, your answer to this question has been ‘No.’ When the answer is no, then all you are doing is going on another diet that may bring about x-amount pounds of weight loss… Followed by an even faster weight re-gain.


“Can I eat this way every meal, every snack, every day, for the rest of my life?”


Use Your Head

You do not need to have a medical background to understand the potential pitfalls of dieting. For example, if you are going to embark on a diet that calls for only 800 cal a day, you have to use your head and realize that this is nothing short of a disaster-a true train wreck in the making. If you are going to start a diet that asks you to significantly reduce, if not totally eliminate an entire group of macronutrients (ie: carbohydrates)… C’mon, seriously! Reduce/eliminate THE fuel source for the body? Not good. Again, you have to use your head and ask yourself the above question as well as “is this diet really good for me over the long haul?”


Change the Mindset

Meaningful and sustainable weight loss and body fat loss is neither a struggle nor a prison sentence. And it is not about severe calorie and/or carbohydrate restriction that ends in frustration and binge eating. Unfortunately, this is still the mindset today. If this is the case, we have to first change our thoughts and beliefs in order to realize and understand that meaningful and sustainable body composition change can only be done by creating a lifestyle change. This does not mean you change your nutrition for a week or a month… This means you change your nutrition for a lifetime. This all relates back to the original question you need to ask yourself, “can I eat this way every meal, every snack, every day, for the rest of my life?”


Focus on the Process

For unknown reasons, individuals, no matter how overweight they are and no matter how long they have been overweight, they want and expect results yesterday. Individuals have this goal body weight in mind, and this is very results-focused. When the results become our main focus, we tend to lose sight of the process and what it takes to make our goals and dreams become a reality. Think of the goals that you have set as if they are the peaks of a mountaintop, and you are standing at the base of the mountain. Once your goal is set, do not stare up at the mountaintop and say to yourself, “I have to reach my goal body weight in 1 month; how am I ever going to get there?” Instead, I only want you to look straight down and focus on your next step. It is your next successful step that will get you one step closer to the mountaintop. By shifting your focus to the process (each meal/snack, each workout, each good night’s sleep, etc.), you will then put all of your attention towards the process and not the results. Results are simply the positive byproduct of a great process.


There Is No Finish Line

All too often in the world of weight loss, individuals will ask, “What do I do once I reach my goal weight?” The answer is quite simple. As long as somebody has truly adopted a sustainable lifestyle change with their nutrition, the answer is simple… “You will continue to do the exact same things you did to get here.” When it comes to getting lean, healthy and having an amazing physique, there is no finish line and there is no final destination. It is simply a wonderful and ongoing journey that lasts a lifetime.


If you are ready to make some incredible lifestyle changes, then it is time to ditch the diet. When we start to embrace true lifestyle changes in terms of nutrition, patience becomes one of the main keys to success (remember, focus on the process not the results). If you have been on a diet, you would probably agree that it takes a lot of effort and can be very challenging. So, I encourage you to bring to the table all of the time, effort and energy that would be wasted on a diet and bring it to a nutrition change that is a true lifestyle and will bring about meaningful and sustainable results for a lifetime. TeamKattouf® Coaching & Training is here to help assist you on your journey!



Download the TeamKattouf® Nutrition LLC app: Apple  Android

Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune,,, Runner’s World, Bicycling Magazine, Men’s Health UK, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.

Add Comment