4 Strategies for Healthy, Effective Fat Loss (mini training)

If you’ve ever tried to lose weight, you’ve probably done this by following the conventional diet equation of calories in vs. calories out.

You count calories, track them in your app, and willpower your way through 1200 calories a day. On top of that, you hit the gym every morning (even though you feel exhausted) to make sure you’re burning extra calories. But, at the end of the day, you don’t really feel like you’re making progress on the scale. Maybe you did at first, but you’ve been doing this a while and realize you’re just feeling worse. You struggle with cravings, fatigue, hormone issues like PMS and heavy periods, and stress out about eating out or having certain foods around for fear you’ll overdo it.

Counting calories and doing more workouts isn’t the answer to healthy, effective fat loss.

A better equation (that the diet industry doesn’t want to share with you) looks something like this:

Stable energy + regulated cortisol + managed cravings/hunger + adequate macronutrient and micronutrient = weight loss success.

This approach considers your hormones, metabolism, and your unique female physiology. So when we take this approach, we can have long term results that feel easy, simple, and enjoyable. Let’s get into how to do this!

Before pursuing fat loss, there are a few things to keep in mind. Let’s cover those first.

#1. There are VERY important prerequisites to healthy weight loss.

If your goal is to lose 10 lbs, but you also struggle with….

  • Low energy
  • Trouble sleeping
  • Lack of hunger
  • Hypothyroidism or Hashimotos
  • PMS and heavy periods
  • Digestive issues – your bloated after meals, can’t tolerate a lot of foods, not pooping everyday
  • Depriving-then-binging (periods of restriction followed by overeating) OR just chronically eating low calorie (less than 1600 cals/day)

… then losing weight is your body’s last priority, and those symptoms need to be addressed first or at the same time.

#2. You can still enjoy life while perusing weight loss. 

It shouldn’t feel miserable or take you away from real life things like being social, traveling, eating delicious food, or enjoying meals with family. If it does, then you’re probably going about it in the way the diet industry teaches and it’s time to ask yourself: “is this actually what I need to be doing to get results?”.

#3. You don’t get healthy by losing weight, you get healthy and lose weight as a result.

Here are a few examples:

>> If you have symptoms of hormone imbalances (PCOS, hypothyroidism, heavy periods)… trying to lose weight by dieting to “fix” these issues will actually make things worse. 

>> If you have insulin resistance or diabetes, trying to lose weight won’t solve this diagnosis either.

>> If you have high cholesterol, this is a sign of inflammation likely caused from eating refined carbohydrates, processed sugar, dealing with a chronic infection or environmental toxins, over-exercising, or hypothyroidism.

Gaining weight wasn’t what caused these issues in the first place, so losing weight won’t resolve them! This is why my approach involves addressing the root cause, figuring out why these imbalances are showing up in the first place, and focusing on habits that will not only get rid of hormonal symptoms, insulin resistance, or high cholesterol… but will also help you lose weight if that is what your body needs.

With all of that said, once your body is ready to lose weight here is how to do it in a healthy, sustainable way:

#1. Support blood sugar balance

Eating in a way that maintains blood sugar balance is the foundation for minimizing cravings, lowering stress in the body, and balancing hormones. It eliminates the need for willpower or discipline. There are a lot of ways to ensure balanced blood sugar, but the first place to start is with what is on your plate. Make sure that your meals contain protein + fat + carbs in the right amount and keep you full for 3-4 hours. Snacks should also be blood sugar balancing friendly with a protein or a fat.

Here are a few examples of blood sugar friendly meals:

  • Grass fed beef (P+F) + roasted potatoes (C) + sauteed mushrooms + onions (V/C) in avocado oil (F)
  • Baked salmon + brussels sprouts roasted (V) butter (F) + rice (C)
  • Scrambled eggs + turkey apple sausage (P+F) + hash browns (C)

P = protein, F = fat, C = carb, V = veggies

#2. Aim for 80-100 grams of bioavailable protein

Protein is going to be your best friend when it comes to improving your metabolism, burning more calories at rest, building muscle, balancing blood sugar (#1) and losing fat. Plus… amino acids from bioavailable sources will improve your mood. I see a lot of women struggling with depression and anxiety when they cut out animal proteins for an extended period of time. A good way to think of this is 20-30 grams per meal, and 10 grams with snacks.

With this in mind, your day might look something like:

Breakfast: 3 eggs (25 grams)

Lunch: 6 oz salmon (30 grams)

Snack: cottage cheese (10 grams)

D: 4-5 oz grass fed beef (25 grams)

Snack: collagen smoothie (10 grams)

#3. Customize your meal timing by starting with 12 hours of fasting over night, and 3-4 hours between meals during the day.

I don’t recommend extended fasting for hormone health or if you’re extremely active, but a 12 hour fast overnight can give your GI system a break and improve blood sugar regulation. But, don’t let fasting be an excuse for under eating calories or ignoring hunger. One question to ask yourself is: am I putting my body under more stress by not eating? If yes, then it’s counterproductive for fat loss.

Start with a fast overnight from 8pm to 8am. If you’re waking up in the middle of the night hungry, this is a sign you’re not eating enough throughout the day or dealing with blood sugar imbalances. If that’s the case, increase calorie intake and support blood sugar before going longer periods without eating.

#4. Figure out your calorie “sweet spot” where you’re at just a slight deficit, but not enough to impact your hunger, sleep, mood, or cravings. 

It’s important to keep your metabolism & hormones supported while also losing weight. One stressor that can trigger adaptations like a slower metabolism, more hormone issues like PMS, heavy periods, and even slower digestion which leads to bloating and constipation, is going too low calorie. It’s counterproductive for fat loss, sleep, recovery, and stress management.

Avoid going to extremes like 1500 calories a day, cutting out all carbs, fasting for 18 hours. If you have to rely on willpower or discipline, it’s probably too low calorie or too low in other macronutrients like protein or carbs. I help my clients figure this out and teach it inside the Metabolism Renewal Course.

If you’re ready to decide if your body is ready for fat loss and take a different approach that involves customizing your plan, evaluating imbalances, and supporting your whole body for long term results, be sure to download my free Well Nourished Woman Guide here.

To get more 1:1 support and work with a practitioner, you can apply for a free Strategy Session here.

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