I see so many women blindly slashing their calories, dropping them down to an inadequate sustainable amount. This is a huge mistake; please don’t 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.
𝐇𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐬𝐜𝐨𝐨𝐩 𝐨𝐧 𝐭𝐡𝐞 𝐬𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐥𝐞 𝐰𝐚𝐲 𝐨𝐟 𝐚𝐜𝐡𝐢𝐞𝐯𝐢𝐧𝐠 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬:
Track your food intake for two weeks and take the average. Monitor your weight as well during this time.
- If you stayed the same weight during the 2 weeks, then that is your estimated maintenance calories.
- Lost weight, then you’re already in deficit—no 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, you’re in a surplus.
Now, reduce your maintenance or surplus calories by 200-250 calories to start. This will be your starting deficit.
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 weeks. If this is your deficit, you will drop some weight/body fat.
If you’re 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 ain’t broke, don’t 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, I’d consider working with me in my 1:1 STRONGER You Strength & Nutrition Program. First step, book a no-obligation STRONGER You Connection to see if we are a great fit to work together. BOOK YOUR CALL HERE!