I see so many women blindly slashing their calories, dropping them down to an inadequate sustainable amount. This is a huge mistake; please donโt do that. The best way to approach your fat loss phase is with sustainability in mind. If you want to get out of the yo-yo diet cycle, it is imperative that you take a better approach that doesn’t include extremes like banned food groups, low calories, or eliminating foods that you love.
๐๐๐ซ๐โ๐ฌ ๐ญ๐ก๐ ๐ฌ๐๐จ๐จ๐ฉ ๐จ๐ง ๐ญ๐ก๐ ๐ฌ๐ฎ๐ฌ๐ญ๐๐ข๐ง๐๐๐ฅ๐ ๐ฐ๐๐ฒ ๐จ๐ ๐๐๐ก๐ข๐๐ฏ๐ข๐ง๐ ๐๐๐ญ ๐ฅ๐จ๐ฌ๐ฌ:
Track your food intake for a minimum of two weeks; I prefer a month and take the average for the two weeks or a month to get your average calorie intake and your body weight. Monitor your weight as well during this time – daily weigh-ins or take at least 3 data points on the same days and times.
- If you stayed the same weight during the 2 weeks/month, then that is your estimated maintenance calories.
- Lost weight, then youโre already in deficitโno need to drop calories lower. You want to always be eating as much as possible while in a deficit. The goal isn’t to eat as little as possible, EVER!
- If you gained weight over the two weeks/month, youโre in a surplus.
Now, reduce your maintenance or surplus calories by 200-250 calories to start. This will be your starting deficit. Then, track your deficit calories and monitor your progress!
What about protein:
Set your protein intake @ bodyweight x .7g – 1g per pound of bodyweight.
You are now set to go. Make sure you track everything you eat and be consistent.
The next steps:
Track your deficit intake for the next two to four weeks. If this is your deficit, you will drop some weight/body fat. Please be consistent as possible with tracking your calories (accuracy is SO KEY)… liquids, sauces, bites, lick, taste, oils you cook with, etc..
If youโre losing at that intake, stay there, DO NOT, I repeat, DO NOT drop more calories to speed up fat loss. Faster is NOT better! And More is NOT Better.
If it ainโt broke, donโt fix it. Slow is the way to go!
Strap in for the long haul:
Be patient and do stay consistent at least 80% of the time.
80% of your diet should be made up of whole foods. Do include foods that you ENJOY!
Also, STRONG friend, you should be lifting the things a minimum of 3 times a week. Be sure to prioritize strength training, and cardio should be the side dish. Don’t overdue because if you do, you’ll be sorry that you did. Definitely do walk – walk at least 30 minutes a day and or increase your non-exercise activity.
Sleep is uber important too. Aim to 7-9 hours a night.
And let me say it again, CONSISTENCY is a must! Now consistency doesn’t mean being perfect.
Well, that’s it, for now, STRONG friend! If you are ready to get sustainable results, ย I’d consider working with me in my 1:1 STRONGER You Strength & Nutrition Program. The first step is to book a no-obligation STRONGER You Connection to see if we are a great fit to work together.ย BOOK YOUR CALL HERE!
21 Comments on “๐ ๐๐๐๐๐ ๐๐๐๐๐๐ ๐๐๐๐๐ ๐ญ๐จ ๐ ๐๐ ๐๐๐๐ ๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐”
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