๐€ ๐’๐”๐๐„๐‘ ๐’๐ˆ๐Œ๐๐‹๐„ ๐’๐“๐€๐‘๐“ ๐ญ๐จ ๐…๐€๐“ ๐‹๐Ž๐’๐’ ๐–๐ˆ๐“๐‡๐Ž๐”๐“ ๐„๐—๐“๐‘๐„๐Œ๐„๐’

fat loss

I see so many women blindly slashing their calories, dropping them down to an inadequate sustainable amount. This is a huge mistake; please donโ€™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.

๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ญ๐ก๐ž ๐ฌ๐œ๐จ๐จ๐ฉ ๐จ๐ง ๐ญ๐ก๐ž ๐ฌ๐ฎ๐ฌ๐ญ๐š๐ข๐ง๐š๐›๐ฅ๐ž ๐ฐ๐š๐ฒ ๐จ๐Ÿ ๐š๐œ๐ก๐ข๐ž๐ฏ๐ข๐ง๐  ๐Ÿ๐š๐ญ ๐ฅ๐จ๐ฌ๐ฌ:

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 youโ€™re already in deficitโ€”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/month, youโ€™re 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 youโ€™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 ainโ€™t broke, donโ€™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, 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!

 

 

 

 

18 Comments on “๐€ ๐’๐”๐๐„๐‘ ๐’๐ˆ๐Œ๐๐‹๐„ ๐’๐“๐€๐‘๐“ ๐ญ๐จ ๐…๐€๐“ ๐‹๐Ž๐’๐’ ๐–๐ˆ๐“๐‡๐Ž๐”๐“ ๐„๐—๐“๐‘๐„๐Œ๐„๐’”

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