Kat Maisano

Keep Going Kat

How to lose fat without a diet.

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It’s true. 

You don’t have to be restrictive, cut carbs or give up the foods you love in order to lose fat and see progress.  



The truth is.... diets don’t work.  

“How many calories are in thisi?”

“Ahh, I can’t eat carbs.”

“I was so bad with my eating today.”

“Once I lose the weight, then I’ll __________ (fill in the blank)”

Dieting can actually lead to weight gain. 

 Research has shown that there are biological mechanism that can trigger weight gain from dieting. The cells in our bodies do not realize that we are restricting calories because we are trying to lose weight, they only know that they are in a state of famine and need to find a way to survive.

In order to help us survive, our cells slow down metabolism and cannibalize its own muscle. This means that the body uses the muscle to burn as fuel because it so desperately needs energy which means when we are restricting calories to lose fat, we may actually be losing muscle.

The truth is our body wants to keep us alive and thriving so the best thing we can do for our bodies is to get reconnected to its innate wisdom.



What’s the difference between a cheat and a treat? PLANNING. Plan your indulgences so you can have something you really want. Say no to stale doughnuts at the office so you can treat yourself to chocolate souffle at date night.  Plan to keep the meals leading up to girls night light and lean so you don't have to think twice about a few chips and a margarita. Coincide your hardest workout with a night you plan to treat yourself. Your metabolism will already be at work

Up your GPA

The average American has around 21 meals in a week. If you eat like me that is doubled because I stick to 6-7 small meals a day. So that gives you between 21 and 42 opportunities to eat your way to your goals. Each and every meal is a chance to nourish your body and take a step closer to your goal. Look at your meals like a grade system. If you feel like the day has slipped to a B-/C... UP your average. Make the rest of the day better. Just because you have one bad meal doesn't mean the whole day goes down the garbage.

Make conscious eating a habit.

When a craving strikes stop yourself before saying yes and ask yourself: "Am I really hungry?, "Will this food nourish my body and serve my goal?".

If the answer is yes go for it! If the answer is no, then move on. Learning to differentiate real hunger from bored cravings in important. Try to listen to your body.

Find food that feel like indulgences

Healthy food doesn't have to suck. Find healthy foods that are satisfying and that won't throw you off track. Dark chocolate, hearty chili and thin crust pizza are some of my favorite foods that feel like treats but aren't unhealthy at all.



Prep your meals. 

Have healthy foods accessible and ready to eat. Prep the majority of your meal 1-2 times per week. When you have the right choices in your fridge you will eat well. Shop only for the foods you need to prep. 

Keep temptations out.  

Cant stop after one Cheeto? Maybe it’s best to leave them in the store. Keep tempting items out of the house. If you want to treat yourself go it of it and have a single serve portion. Ice obsessed? Avoid the “oops I ate the whole pint” and stick to a scoop in the shop,  

One Pan Baked Salmon

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  • 1pound(500 g) fingerling potatoes,halved (or Yukon golds or halved white/red baby potatoes)
  • 2tablespoonsolive oil
  • 1 1/2 teaspoons salt,divided
  • 1/2 teaspoon cracked black pepper,divided
  • 2lbs of skin on wild caught salmon or 4 six ounce filets 
  • 2 1/2 tablespoons minced garlic,divided
  • 2 tablespoons fresh chopped parsley
  • 1/3 cup freshly squeezed lemon juice
  • 1/2 cup melted Irish butter 
  • 3 bunches asparagus,(18 spears, woody ends removed)
  • lemon sliced to garnish


  1. Heat oven to 400°F | 200°C. On a large rimmed baking sheet, toss together potatoes with the oil, 1/2 tablespoon of garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread out in an even layer and roast for 15 minutes until they're just starting to soften and brown.

  2. Push potatoes to one side of the sheet pan and arrange salmon down the center, skin side down of skin on. Rub salmon evenly with 1 1/2 tablespoons of the mincedgarlic and 2 tablespoons of parsley. Add the asparagus to the other side of the pan.

  3. Combine 1/4 cup of lemon juice and 1/4 cup of the melted butter together and pour the mixture over the salmon and asparagus. Season everything with the remaining salt and pepper.

  4. Return to oven and continue baking until the potatoes are golden and fork-tender and the salmon is opaque throughout, (about 10 minutes). Optional: broil in the last 2 minutes for charred edges. 






Find Balance + Ditch Diet Mindset

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Finding balance in a busy schedule can be simplified with three key steps. Planning meals, preparing food and packing it for future use. Depending on your lifestyle and schedule will determine how you prep.

Some like to have each meal prepped and planned out while others prefer batches of food prep. Decide which method is best for you.

Take time once or twice a week to prepare the food you will need throughout the week.

What is the best to stay on track with starting a dreaded diet?

Finding balance in a busy schedule can be simplified with three key steps. Planning meals, preparing food and packing it for future use. Depending on your lifestyle and schedule will determine how you prep.

For the person on the go:
Do you consume the majority of your meals out of the house? Packing your meals ahead of time will keep you on track. Sit down once a week a look and your schedule. Determine how many meals you will need in and out of the house.

For the stay at home people: 
Having large batches of food prep will allow you to eat healthy without having to constantly cook. Make eating healthy accessible by having your meals prepped.

Prep Ideas:

  • Grill proteins
  • Hard boil eggs
  • Make smoothie packs and freeze them
  • Precut fruit and veggies 
  • prepare large batches of rice and quinoa
  • Prepare Turkey Meatballs
  • Assemble Crockpot meals


Having food prepped ahead of time takes the guess work out of healthy eating. If you have 90% of your meals planned or prepped staying on track is simple. 

Read the rest by taking on my Eat For Your Goals Course.