I literally just got off the phone with a new client an hour ago and she was telling me about her history with weight loss.
She was telling me that her and her husband had done Whole30 (along with some friends) and everyone seemed to have results except her.
She then told me she tried Intermittent Fasting, and that it didn’t do much for her except make her once VERY regular periods – completely irregular.
She was frustrated and feeling as though nothing was working for her.
I have to be honest – this is a REALLY common theme. In fact, I get daily messages from people saying something along the lines of “I don’t know what’s wrong with me, no matter what I do I can’t lose weight”.
And trust me – I get it – it’s freakin’ FRUSTRATING to feel like you are working your darn butt off on your new plan and nothing is happening – it’s even more frustrating when it seems like everyone around you can create results with relative ease.
I’ve got news for you – you are NOT broken. Pinky promise!!!!! 💪🏼
HOWEVER your plan may need some fine tuning and adjusting so that you can start seeing results ASAP. The truth is – we so often think about weight loss as a very linear and black and white process – but for many people (especially if you’ve been a “chronic dieter”) it takes a little more planning and attention to detail to create real RESULTS.
So today I want to share with you my TOP THREE weight loss game changers that you can implement TODAY so that you can start seeing results. It’s possible you may have heard these before – BUT it’s easy to glaze over these concepts or assume that we are already doing them – when perhaps we need to tighten up a bit. Ready? Let’s do it!!
It’s one thing to calculate a calorie deficit, it’s another thing to actually EAT those calories and make sure you are not overdoing it. As a general rule – take your current bodyweight and multiply anywhere from 11-13 to get a baseline calorie number for weight loss (use 11 if you are more sedentary and 13 if you are very active). Make sure you actually hit that number for 2 weeks CONSISTENTLY before making any changes.
In order to be precise about your calorie number you will need two things:
2.) A food tracking app like My Fitness Pal
As tedious as I know this can be – the truth is you will be setting yourself up for a much more EFFICIENT weight loss journey if you commit to being precise about your calorie intake from the getgo.
And no – I do not recommend that you eyeball your portions or use measuring cups. Again – I am all about saving you time and frustration and the truth is – measuring cups just are NOT accurate. Check this out….
This is a container of almonds and the label states that 1 serving is 1/4 cup (30g) which = 180 calories
If we were to use a 1/4 measuring cup – it’s VERY easy to overdo it! In the picture below I used a 1/4 measuring cup and weighed out what 30g looks like (which is the serving) vs what using 1/4 measuring cup would hold (which is 1.5 servings).
An extra 90 calories. Yikes!! Now imagine if you underestimated all of your food for days/weeks on end.
It’s very possible that the reason you are not losing weight is because you are not being precise with your portion sizes and that you are underestimating the amount you are eating. Here’s the thing – I don’t believe that tools like My Fitness Pal and a digital food scale are resources that we should rely on all the time. BUT like any tool – they can help us achieve a certain result – PLUS weighing and tracking your food will help educate you on portion sizes so that you will be able to eyeball portions a lot more easily when you are not able to weigh things and/or when you embrace intuitive eating.
Maybe you know your calorie target like the back of your hand – and you hit it —- MOST of the time. Here’s the thing – MOST of the time won’t always cut it when you are trying to lose weight. As mentioned above – calories DO matter and they matter a heck of a lot when it comes to losing weight. If you are hitting your deficit some days of the week but not others – it is possible that you are negating any deficit created by overindulging on the other days.
Commit to being CONSISTENT with your calorie target for 2 weeks – PERIOD.
If you are SURE that you are in a safe calorie deficit and you are SURE that you are consistently in a calorie deficit it’s time to dig deeper. There could be some adrenal/hormonal issue at play here and we have to get a little more specific. It is possible that you might be experiencing adrenal fatigue or another hormonal or blood sugar imbalance. If you feel fatigued, are experiencing stubborn weight loss and are about ready to give up hope – don’t !! Carb cycling (& making sure you are getting good quality fats) can be the silver bullet that you are looking for.
Prioritizing fats/veggies and protein during the day and by keeping starchy carbs/fruits around workouts and in the evening helps stabilize blood sugar throughout the day. There are a lot of theories about this – but I can tell you that in NTP school we were taught that eating in this way is less stressful to the body (eating carbs and sitting around can cause spikes and dips that can contribute to energy issues and ultimately weight loss issues). Here’s the thing – I have yet to find a research study to support this but what I CAN tell you is the anecdotally – this is a game changer for MANY of my clients.
Sample Carb Cycling Meal Plan: (Adjust portions to calorie needs, make sure everything is weighed in grams or oz)
Breakfast: 2 organic free range eggs, 1/2 avocado, 2 cups of kale sauteed in 2 tsp of butter (protein, veggies, fat)
Lunch: 4-5 oz of salmon, 2 cups of mixed greens sauteed in 1 TBSP Primal Kitchen Dressing
Pre Workout Snack: RX Bar (carb)
>>> WORKOUT <<<
Post Workout Recovery: smoothie: 1 scoop equip beef isolate, 1 frozen banana, 1/2 cup unsweetened almond milk and ice blended 3x (for extra creaminess!) (carb)
Dinner: 4-5 oz of steak, 1 small sweet potato, 2 cups of green veggies (carb)
Dessert: 1 Evolved Chocolate Caramel Cup
Sometimes you might need to dig a little bit deeper and use more intense strategies to get weight loss to occur. Here are some more bonus tips that will help ensure you smash your weight loss goals.
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