Five Principles of Fat Loss


Potions, pills, teas, quick fixes, wraps, {Insert Any Diet} are a short-term solution with long-term consequences.

I repeat you do not have to ban foods or go on any particular diet to have lasting, sustainable fat loss.

We have this misconception that we have to suffer through the process. That we can’t eat foods that bring us enjoyment. This is hogwash. You have to love how you eat for life for it to be sustainable.


The 5 Principles of Fat loss that I am sharing, in my opinion, are the best way to go. It’s an approach that doesn’t hinder your life nor dictates it.


1. Nutrition

You can work out all you want or run (do steady-state cardio) all you want to, but if your nutrition is not in check, then hang it up. Having your nutrition in check doesn’t mean rigid principles, meal plans, nor extreme diets.

**  The less rigid you are, the more sustainable your fat loss will be. You want to keep the fat off, am I right or am I wrong?! Rigidity leads to the diet cycle. Lose some, gain some, rinse, and repeat.

** The more that you enjoy your food, the more sustainable your fat loss will be. I keep saying this because I don’t think you are hearing me. Reread the sentence as many times as you can. Put it on the refrigerator, so that you see it every day.

Your foods don’t have to be bland or boring. You don’t have to live off dry ass salad and canned tuna, nor do you have to do a Master Cleanse to detox your system for fat loss.

FYI – detoxes just cause temporary water loss, and they also dehydrate you.

** We have the tendency to think that things have to be super rigid, or that we have to suffer through to see results. This is far from the truth. I know you are not okay bouncing back and forth between weight gain and weight loss.

** You’ve done the extreme, right? I know you were hungry/hangry throughout and miserable during the last several diets!  You couldn’t wait till it was over, or until Friday rolled around because you planned out every cheat meal that you would have over the weekend.

Keep it Simple:

* Start with making sure you get enough protein in at every meal. 25-30 grams of protein per meal.

* Get some protein in with snacks too.

Why protein? Because Protein is one of the most satiating macronutrients. When you put a protein source with every meal, you increase the longevity of the meal sticking with you – i.e., you will be fuller longer.

Build your plate just like this. Sign up with the link below and get a downloadable, printable PDF that you can attach right to your fridge.



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Once you have mastered protein consumption and it feels effortless, then you can move on to mastering the next habit.

I like my clients to start with the protein habit. To build their plates around it.

Then you can move on to the eat till you’re 80% full habit. Doing this will help you work on your fullness barometer.

These are a few nutritional habits that you can start implementing today. These practices will enhance your nutrition game without hindering, or making it impossible to do.


2. Time

It will take time to get where you want to be. If you rush it, the weight will come back. Nothing more to say here, really, but keep on keeping on. You will have ups and downs. You will be on, and you will be off. You may even fall off the proverbial wagon.


You know what? That’s okay, it’s called life, and it’s called being human. Shit happens. If you keep falling off, it’s because you are too strict in your approach.


Reevaluate what’s going on with your plan. Learn from the mistakes and readjust. Then pick up right where you left off.



Failure is the condiment that gives success its flavor.

~ Truman Capote


3. Patience

Be patient with the process. Time and Patience go hand in hand. Remember, you have done the diets – 21 day quick fixes, etc… and the weight came back. I know the appeal of the quick fixes, the fast results, but they are short term, only for a short period of time.

Buckle in and do this for life, not for a season!

Remember this: The SLOW Way is the Fast Way!

4. Consistency

Do the things, take action, even if it’s only two strength workouts a week, or a protein source with every meal. When you keep things Simple, it will be Sustainable, and therefore you will be able to get and stay CONSISTENT!

5. Strength training

If you have been following me for some time now, you know I preach all the time about lifting the things and how crucial it is for you.

** Want to tone up – lift the things!

** Want to get rid of arm jiggle – lift the things!

** Want a flatter stomach – lift the things!

** want to feel stronger – lift the things!

** want to tighten your glutes- lift the things!

** want to play with the kids and get up and down off the ground – lift the things!


I could go on and on with what “Lifting the Things” does for one’s physique and mindset.

I think you get the point!



Do these five things and leave the diet tendencies behind. It will take time, but you will get there. Quitting the diet cycle will be so freeing. Lifting The Things will transform your mindset and physique in more ways than one. Try it; I bet you won’t be disappointed.

Whatcha think? Are you ready to quit the diet cycle and implement these five tips?!

Also, if you need further guidance book a Free STRONGER You Discovery call with me right here.