Everyone is most likely on the diet train right now. Before we move on, I want to ask you to kindly get off the diet train. Why? Because, for one, the diets are hurting you more than helping – hello slow metabolism. They are also causing you to lose precious muscle, especially if you are dieting all the time, or dieting on very low calories. Metabolism equals muscle!
Losing weight as a goal is fine, but the way we go about it is hurting us more than helping us. I’ve lost and gained and lost weight more times than I should have. Where am I going with this? Think about the number of times you have dieted. How many times have you lost and gained weight?
Each and every time you go on a diet, the next time it will be even harder to lose weight. I’m pretty sure you have experienced this. Also, with crash dieting, we run the risk of losing more muscle than fat.
So, how is that we keep the metabolism bumping like a good beat?
JuJu on dat beat! 💃🏾
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We build or we maintain as much muscle as possible. #LiftTheThings
Ladies, don’t fear muscle gain. Fear muscle loss. Erase the women bodybuilders that you may have seen in a bodybuilding magazine or at a bodybuilding show. That look takes lots and lots of work. I understand where you are coming from – this conversation is one that I have on a regular basis with my clients. That look takes years and years of training and a hefty dose of anabolic steroids. You will not gain muscle like that overnight. Most likely, you won’t gain anywhere near that much muscle in a lifetime.
Muscle equals metabolism. The more muscle you carry, the faster your metabolism will be. You will also be able to handle more calories than a sedentary person. You’ll be using those calories to rebuild and repair your muscle.
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Protein is Queen!
I am meat-lover at heart. Where’s the meat! The more, the better – well for me anyway. Why? Protein is one of the macronutrients that are very satisfying, satiating, and muscle repairing.
If you’re not meat-eater, you still need to make sure you’re eating adequate protein!
Also, protein is going to help you build muscle. Additionally, it helps spare muscle when you are in a caloric deficit, and keep your metabolism revved up.
Protein has the highest thermic effect of the macronutrients – meaning it takes longer to break down and digest, it takes work. This is one the reasons why protein is so satiating and you why you feel fuller longer when you consume protein.
You don’t have to go super crazy with your intake.
How much protein? .7g to 1g per pound of bodyweight is sufficient. Increase your consumption slowly if you’re not used to eating the amount of protein I am recommending.
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Take breaks along your journey to keep your metabolism running well.
What do you mean? Well, you will hit a plateau, and that’s a good thing. This is not a bad thing. You should expect it, and it’s part of the process.
During a fat loss phase, while in a calorie deficit, the body will eventually slow down the fat-burning process. Why? The body is basically concerned about the fat/weight loss that you have achieved thus far. The body loves homeostasis – this is normal. So, don’t throw the towel in and say eff it. Just hold on, hang out there for a bit.
Our bodies are smarter than us. If you have been a caloric deficit for weeks, even if you are doing it smartly, as I hope you are – it is normal for the body to hit the pause button.
We can’t be in a deficit forever, so take a diet break.
You can do this a couple of different ways. Increase your calories to maintenance for a few weeks or longer, if you are aware of how much you are eating calorically. On the other hand, if you are not counting, increases your carbs and fats overtime for a while.
If you don’t have issues with the scale and self-worth, you can measure your progress with the scale. Otherwise, take your measurements at the start of the calorie increase and then halfway through to see what’s happening.
Increasing your calorie intake for a bit will give the body a moment to reset, so to speak. If you didn’t go about your fat loss journey in a restrictive manner, you won’t gain a ton of weight doing this. Possibly a few pounds (scale weight) because of the increase in carbs. Remember this is a good thing. Some folks may even lose more with the increase of the calories because the body tends to thrive on calories, not restriction. Think eat to lose and eat more to weigh less. True story! #EatTrainThrive
It is important not to starve yourself to lose weight.
The old way of eating less and exercising more is not optimal. It’s not better either. Better is better. Eat to lose and eat to keep the metabolism doing what it is supposed to do – thriving! Don’t be dieting forever. You’ll be sorry you did.
Lastly, during your body change journey, think fat loss (circumference changes in your waist, and hips), not weight loss (muscle, fat, water, etc. ). You want to preserve as much muscle as possible as you lose fat. Muscle equals metabolism! The more muscle you have, the less fat, you will have.
To Recap:
- Build and maintain your muscle.
- Protein is king.
- Take calorie deficit breaks – refeeds, or maintenance calories. If you don’t he body will force the issue by increasing hunger and decreasing satiety (how full you feel).
Are you part of my Beauty of Strength Inner Circle? No. I’d love to have you. I love connecting with my people regularly on a 1 -on -1 capacity. It gives us a chance to connect on a more intimate level. If you want to get all the goods on learning how to lose weight safely, sustainably and keeping it off forever, plus much much more. Sign up here and grab my FREE Fat Loss Plate Blueprint! This Fat Loss Plate Blueprint will help you discover how to simply the fat loss process and you’ll finally get the results that you desire!
