There is no magical fat burning pill, shake or tea that will get you the results that you want. All products like that will do it waste your time and money.
The ONLY, I repeat ONLY way to create fat loss is by creating a caloring deficit. This handbook will cover what that means and how to create a caloric deficit in your nutrition.
Let's keep it simple.
In order to lose fat, you must be in a caloric deficit. Does that mean you have to cut your calories super low? NO. A slight deficit of 10-15% is enough to create fat loss. To create a caloric deficit you simply need to intake less calories than your body needs to maintain it's current weight. You can increase this deficit by reducing calories and increasing the amount of movement that you do.
There are three key elements to fat loss. The first being caloric deficit. When you consume less calories than your body needs to sustain itself it then utilizes stored fat cells for energy.
The next resistance training. Resistance training like body weight exercises and weight lifting have been shown to burn more calories in less time than cardio.
The last being consistency. It's not about how quickly you can lose the weight but how steadily you can lose and maintain
Most meal plans will tell you which foods are “good” and which ones are “bad.”
Ironically, that’s also the main reason most meal plans fail.
There’s no such thing as a “good” food or “bad” food and there’s no such thing as a “fattening” food or “slimming” food.
Lean in close and I’ll tell you why.
Fat loss is a function of energy: more energy going into your body leads to weight gain; more energy going out of your body leads to weight loss.
Simple as that. Now I’ll make it simpler.
The fancy term for energy is “calories” and all food is made up of them. Apples and donuts and burgers and pairs, peas and potatoes and milk and bananas, all food has calories and all calories count. No matter how “healthy” or “clean” a food may be, no calories are exempt. If someone tells you calories don’t count so long as you eat healthy, they are sorely mistaken. Most meal plans provide you a list of times at which you’re allowed to eat. This is another reason why most meal plans fail. The truth is it doesn’t matter when you eat — all that matters is how much you eat. Regardless of whether you eat 6 meals/day or 3 meals/day or 10 meals/day or 1 meal/day, the time you eat is irrelevant.
Remember, weight loss is a function of energy. And so long as you eat the right amount of calories it doesn’t matter how often you eat.
I am not talking about the volume on your headphones, I am talking about your meals. When you eat wholesome nutrient dense foods they tend to have more volume than processed foods. This doesn't mean don't have the foods you love here and there. Be aware of cravings. Are you hungry or are you just craving something. There isn’t a single food in the entire world that you need to avoid but there are foods you’d do well to emphasize. Not necessarily because they have some magical fat burning power or other mythical sorcery but simply because they make fat loss easier by reducing hunger and keeping you full.
TIPS TO TURN UP THE VOLUME:
Add leafy greens to your meals. Lettuce, kale, arugula and spinach go WILD and add it by the handful to your meals to up the volume.
Go crazy on melon and berries. Melon and berries pack a lot of volume for little calories.
Hydrate yourself before you eat. When you are adequately hydrated your are less likely to overeat.
The three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from.
Here's the breakdown:
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories
1 gram of protein = 4 calories
Fats are one of three essential macronutrients, needed for energy, absorption of fat-soluble vitamins A, D, E, K, hormonal function, tissue repair and internal organ protection. Although fats are highly beneficial for the body it is important to be mindful of the fact that fats are the most calorific macronutrient as they contain 9 calories per every gram.
Proteins contain essential nutrients for the human body. They are fundamental in facilitating tissue growth (ahhem! MUSCLE!) and can also be used as a fuel source for the body. You will find proteins in EVERY cell of our bodies-hair, skin, nails, muscle, etc. They help to carry out many necessary reactions such as muscle contraction, digestion, nervous system function, and more! So…pretty darn important.
So it's not about how many calories are in your food, but what kind of calories are in your food.
When you're eating a balanced diet, cravings go away, because you're not deficient in anything. This balance will give you more energy, better workouts, and better results. If you find you are running out of carbs, you can borrow from your protein. The goal is to stay within the calories and get as close to the protein as possible.
Protein is the most filling of all macronutrients (protein, carbohydrates and fats). In other words, the more protein you have in your diet, the less hungry you’ll be throughout the day.
Less hunger = better adherence.
Protein has the highest “thermic effect of food”(TEF) which is an obnoxious way of saying in order for your body to digest protein it burns more calories than it does for equal amounts of carbohydrates or fat. In layman’s terms, the more protein you eat the more calories your body will naturally burn.
Protein is the only macronutrient than can build and maintain muscle. And considering the more muscle you have the more calories you burn at rest, emphasizing protein will, in no uncertain terms, keep your metabolism “revved up” for longer.
And how much protein should you eat?
Just about 1g of protein per pound of your current body weight every day. So if you weigh 150lbs, eat 150g of protein. It’s totally fine to go slightly over or under, but keep a consistent range between 0.7g – 1.3g per pound for the best results.
Don’t feel like counting your protein?
Make sure to eat at least a palm sized portion at every meal; that should do the trick. If you want to burn fat and keep it off for life, a major portion of your diet should include a variety of fruits and vegetables.
Don’t forget, they still have calories and all calories count so this isn’t license for a fruit and vegetable “free for all.” But they are packed to the gills with nutrients and have relatively few calories so it’s much easier to “fill up for less.” My personal favorites are watermelon, strawberries, apples, oranges, cantaloupe, and melon as they’re all very low-calorie and incredibly filling.
Sit down and make a plan. Figure out what your menu will be for the week covering all of your meals in and out of the house. If you work out of the house 5 days per week you will need 5 lunches, 5 breakfasts and dinners planned ahead of time. Once per week write down your meal plan and all of the ingredients you will need and then shop accordingly. Plan your proteins first, then build your meals around your protein of choice.
Now that you have your meals planned and grocery haul it's time to get to work. You can decide if you want to prep your meals fully and portion our in advanced, or create batches of prep. The difference being with meal prep you would portion out each meal in a container opposed to having large batches of items made and ready to assemble into meals as the week goes on. The method you choose will be up to what works best for you.
As a general rule, prepped meals can last up to 4 days in the fridge, with some individual ingredients lasting up to 1 week. I recommend scheduling a weekly meal prep practice, ideally on a weekend. You can also prep during the week if you have the time for it. Make sure you are using quality containers that are airtight. Pack the meals that you will need out of the home, and have batches of prepped items for in-home meals.
When it comes to starting a new weightloss journey the #1 thing you can do is STOP STRESSING ANOUT WHAT THE SCALE SAYS. I know this may sound counterintuitive when most diet and fitness programs put their focus on that number going down. When in reality you can do major change to your body composition without seeing a significant weight change.
Your weight can fluctuate immensely overnight just with a few factors. This does NOT mean you gained weight over night. I have had clients lose several dress sizes without the scale budging at all.
Take it day by day and focus on challenging yourself athletically and consuming a balanced diet. Stay off the scale and remove the deadlines from your body.
TIPS FOR CONSISTENCY:
KNOW YOUR WHY
No, I don’t mean to “lose 20lbs for Spring Break”. Dig deep. What is the real reason you want to get healthy? I “why” is being a Mom. I grew up with a Mother who was severely overweight. This led her to have extreme health issues. I decided when I became a Mom I wanted to be the healthiest I could for my son. This reason keeps me going even on the days I don’t want to. Knowing your “why” is a crucial first step. On the days you don’t feel like it, having a solid “why” will carry you through.
2. CREATE ACTIONABLE GOALS
Instead of creating goals like “lose 20lbs for Spring Break”, make actionable goals. A goal like “3-5 workouts each week until May” will get you much farther than a goal that focuses on your weight. A goal without a plan is just a wish. If you want to be successful create a plan. Even a simple outline works. Get a journal and dedicate it to said goal. Use it to write monthly goals, jot down references and keep track of progress.
3. TRACK YOUR PROGRESS.
Whatever your goal may be track your progress along the way. Ever hear the saying "Once you see results it becomes an addiction? ". Write down your progress so you can see the changes happening. Progress pictures are a wonderful way to track fitness progress. It can be so motivating seeing the changes start to happen.
4. GET ACCOUNTABILITY
The thing I find most people are missing in their fitness regimen is accountability. Without someone to check in with, it can be easy to get off track. Tell people about your goals. The more the better. This will help you create a community to support you in your goals. Accountability is the key to success. Tell everyone about your plan and how you plan to achieve your goal. Once you talk the talk you are more likely to feel the need to walk the walk.
5. GIVE YOURSELF GRACE
Making a major life change happens gradually. Allow yourself to be a beginner in whatever goal you take on. Slow progress, is progress. Has beating yourself, tearing yourself down or dwelling on the past ever got you to your goal? Take it day by day! It’s not about being perfect every day, but showing up daily.
My 4 week fat loss challenge breaks down the exact process I used to lose 65lbs and has also helped thousands of women who took on my program.
I understand how hard it can feel to find time for yourself as a busy mom. I GET IT. My program is meant to integrate with your busy life.
My FLC babes make amazing progress because they KNOW I will be checking in weekly to make sure they get it done. Knowing that someone will be there to make sure you get it done, encourage you when you don’t feel like it, and guide you when you get off track is a game changer.