When it comes to truly changing the composition of your body and trading fat for muscle- watching your calories is NOT enough. 💣⠀ ⠀ ‼️In fact, there are three reasons why protein is the MOST important macronutrient to make sure you are getting enough of when you are cutting fat.⠀ ⠀ ① Protein has the highest TEF or thermic effect of food. This basically means that out of all the macronutrients (carbs, fats, alcohol, protein) - that protein requires the MOST amount of calories for your body to actually BURN. ⠀ ⠀ ② Protein is muscle sparring and when paired with resistance training and a calorie deficit - helps ensure that the body is shedding almost exclusively fat! ⠀ ⠀ ③ Protein is extremely satiating - which when you are working towards your fat loss goal is SO important because aint no body like to feel hangry!⠀ ⠀ 💖There are many opinions on how much protein is necessary when in a calorie deficit/working towards body recomposition. I typically like to keep protein on the higher side for myself and clients so I aim for 0.8g-1g per lb of bodyweight!
Want to know the 6 secrets of people who GET lean and STAY lean for life? And no I’m not talking about the people who are genetically gifted and have always been able to eat whatever the heck they want and maintain a lean physique. I’m talking about the people who were NOT always fit - the ones who grew up as the “fat kid” (🙋🏻♀️) wanted to change and have successfully kept it off. You know the 3% of dieters who actually keep the weight off and do not yo yo diet their way through life? (And let me say y’all - the industry is TOUGH - it’s designed to keep us chasing those shiny objects - so if you feel like you can’t get off the hamster wheel I totally understand - they throw a bunch of BS at us and make all these false claims) I’m gonna break it down for you… and chances are if you’re reading this post - you want to be a part of the minority of people who are successful with their weight loss forever and ever, yes? Here is what you people who lose the weight off and stay lean forever KNOW… ⓵ They realize nutrition is 90% of the work and that you cannot out train a shitty diet. It doesn’t matter if you workout 6 days a week or 3 days a week. If your diet is NOT on point - your results will NEVER show. ⓶ They realize that keeping nutrition & workouts a priority is a FOUNDATION of their life - not just a “sometimes” type of a thing. There is no on/off for them - they hold themselves to a high STANDARD of health. ⓷ They realize that they are no quick fixes & are willing to be patient. REAL results take time - 1 day, 1 week or heck even 1 month of nailing your nutrition does not mean you will reach your goal. ⓸ They don’t make excuses. It doesn’t matter if there is a social event, if their friends make fun of them for having less to drink or if they have to make a special request at a restaurant - they know that in order for them to feel their best & show up as their best- they put themselves FIRST. Continued in the comments .....
Riddle me this:⠀⠀ ⠀⠀ Person 1: Eats “clean” all day every day but is not in a caloric deficit⠀⠀ Person 2: Eats donuts all day long but maintains a caloric deficit.⠀⠀ ⠀⠀ Guess who LOSES weight?⠀⠀ PERSON 2!!!!⠀⠀ ⠀⠀ Now this is not to say that eating donuts all day long Is the best our healthiest approach - this is to prove a point that it doesn’t matter how CLEAN you are eating - if you are not tracking your macros or moderating your calories you will NOT lose weight.⠀⠀ ⠀⠀ The biggest game changer for my clients is realizing that they can (& SHOULD) eat foods they love while losing weight.⠀⠀ ⠀⠀ You see - there is a big misconception out there that reaching your goals is painful, boring and that you will fuck everything up if you eat “bad” food.⠀⠀ ⠀⠀ Just yesterday I spoke to a woman in the UK who told me that Slimming World (a UK weight loss program) caused her to think about “treats” in a way that demonized food.⠀⠀ ⠀⠀ Restricting food groups because you think it will accelerate your weight loss will leave you feeling deprived and will further reinforce the “good/bad” “all/nothing” mentality.⠀⠀ ⠀⠀ And that does nothing for you in the long term except keep you stuck with the rest of the 97% of people who cannot seem to lose the weight and keep it off.⠀⠀ ⠀⠀ Want to know the truth?⠀⠀ Want to be part of the 3% of people who lose the weight and keep it off for life?⠀⠀ ⠀⠀ 💖Maintain a caloric deficit while you are pursuing fat loss.⠀⠀ 💖Include donuts & foods that you love.⠀⠀ 💖Eat nutrient dense foods.⠀⠀ 💖End your fat loss cycle.⠀⠀ 💖Embrace intuitive eating.⠀⠀ 💖Enjoy your life.⠀⠀ ⠀⠀ There are no bad foods, just ridiculous diet programs out there that are meant to keep people stuck repeating the same cycle over and over again. ⠀⠀