I’m dropping fat at 1800-1900 calories.💥 I have clients getting fat loss results on 2,000+ calories and 1,800 calories.⠀ ⠀ And not one of my clients is eating less than 1400 calories (and these clients are very petite). ⠀ We are so conditioned to believe that it’s all about doing MORE and going HARDER.⠀ ⠀ Well I’ve got news for you.⠀ ⠀ “Eat less + do more cardio” seems like it *should* result in better results right? Guys this is not the case!⠀ ⠀ Why?⠀ ⠀ 🤔Because we so often get wrapped in the #s that we forget about the innate intelligence of the human BODY!⠀ ⠀ Here’s the thing - when you slash a bunch of calories and starve yourself to 1000-1200 calories AND do a bunch of cardio, the body just doesn’t think “OH FUN!”, in fact it freaks the F out and does what it can to maintain homeostasis. ⠀ ⠀ And if you are starving yourself on a drastically low calorie # - guess what the tendency is? ⠀ ⠀ 😱TO BINGE! 😱⠀ ⠀ Why? ⠀ ⠀ Well yes - I won’t argue that there are mental/emotional reasons that people binge eat - but we also cannot ignore the fact that the body is literally trying to get us to EAT EAT EAT! ⠀ ⠀ So if you are drastically underfueling the MOMENT you taste something delicious - it’s no WONDER you are going to feel like you just cannot get enough of it.⠀ ⠀ The reason why so many people are unsuccessful when they result to these extreme methods is because it leads to a cycle of bingeing/restricting - that combined with the fact that metabolism has down regulated means achieving a calorie deficit becomes that much harder! ⠀ ⠀ So pretty much you feel like you are starving yourself & working out a ton, while nothing is happening.⠀ ⠀ The beauty is that you CAN stop this cycle of yo yo dieting once and for all. Here’s how:⠀ ⠀ 💖Safe calorie deficit (not too drastic plz!)⠀ 💖Mostly nutrient dense foods #micronutrients⠀ 💖Resistance training (Muscle preservation & building)⠀ 💖Walk (NEAT)⠀ 💖 Add strategic cardio when/if needed (To accelerate fat loss - but not necessary)⠀ ⠀ You have to commit to the long term vision of who you want to be 6 months from now, not 6 weeks from now. Are you committed to the long term? Let me know in the comments below!⠀ ⠀
🤗 I was catching up with a former client of mine last week and she literally told me the best story.⠀ ⠀ Now, this is a client who came to me initially doing Orange Theory 4-5x per week and was upset because she was getting NO results but felt like she was working her butt off.⠀ ⠀ When we worked together we weaned her down with OTF and eventually she wasn’t doing any - yet the weight was melting off of her (this was an infographic I made based off of her initial results a few months ago!)⠀ ⠀ We were catching up on things and she told me that she had gone to try on a pair of jeans that she *KNEW* wouldn’t fit her - but low and behold - now they fit like a glove.⠀ ⠀ She was telling me how she is in a TOTALLY different place now and cannot believe that she can eat MORE, work out LESS and get BETTER results.⠀ ⠀ Here’s the thing guys - it’s not about certain exercise modalities being “bad”. It’s about understanding the right DOSAGE and the implications that the exercise modality of choice has on your body composition goals.⠀ ⠀ In this case, doing a ton of HIIT was causing this client to hold on to water & inflammation, and she felt like she was under eating/overeating all the time.⠀ ⠀ Once we stabilized her body to a more realistic (and much higher) calorie target along with workouts that SUPPORTED her body composition goals - she not only got IMMEDIATE results - but she felt so much better too!⠀ ⠀ AND the best part? Even though our time is done she is CONTINUING to create those results for herself !!!! This is what it’s all about!⠀
Some say it’s all about discipline when it comes to NOT over eating the entire month of December.⠀ ⠀ And sure - I 10000% agree that discipline is important.⠀ ⠀ But if we go a level ABOVE discipline - what it REALLY comes down to is thoughts/feelings/past experiences and behaviors --- that ultimately become our STORY (whether we like it or not!)⠀ ⠀ And when it becomes our STORY - try as we may to overcome it - but until we DECIDE we want to change it - we find ourselves stuck in the same pattern ( this partly has to do with the fact that our brain is designed to keep reinforcing the same patterns because it’s a survival mechanism).⠀ ⠀ Here’s how it plays out:⠀ ⠀ 🔑Thoughts: “I’m just going to eat whatever I want this holiday season and start fresh January 1”⠀ ⠀ 🔑Feelings: “I’m feeling bad about myself and the fact that I didn’t reach my goals this year - so at least the food will make me feel GOOD - then I can lose the weight in 2019”⠀ ⠀ 🔑 Behaviors: :::::: You eat whatever you want as much as you want in December despite your efforts to keep it in check. Since you have been so conditioned to have the EXPERIENCE of eating whatever you wanted (even though you had other intentions) the behavior keeps getting reinforced:::⠀ ⠀ THEN you realize your holiday story is “I eat whatever I want around the holidays even though I tell myself I won’t, and even though I try to be “good”. Then every January I resolve to lose the weight - yet I keep repeating the same pattern year after year”.⠀ ⠀ So how do you change? ⠀ ⠀ ✨ Write a new story⠀ ✨ Picture how the new story will LOOK. FEEL how it will FEEL !⠀ ✨Take small actions that SUPPORT that new story⠀ ✨ Even though you may slip up - be committed to the journey! 🙏🏼and give yourself grace & patience.⠀ ⠀ 🔹If you could start from scratch what would your new holiday food story LOOK and FEEL like so that you could feel good about indulging in the holiday spirit AND your goals?⠀ ⠀ Share one thing about your new story below!