I lost 6 pounds and an inch in waist bloat in 5 days with this method.
It might not be easy, but it’s a simple method that can quickly jumpstart your weight loss transformation, get rid of bloat and water weight and get you summer ready sooner than later.
Check ‘em out.
Step #1: Remove all highly processed foods, drinks, sugars from your diet
And this definitely includes all alcoholic drinks too.
Highly processed foods and drinks (sugars and sweeteners too) cause bloat, water weight gain, increased appetite, increased cravings, blood sugar spikes and dips, and insulin resistance.
If you want to lose weight in a week, get rid of these foods ASAP.
Step #2: Adopt a low-carb or keto diet for fat loss
I suggest this because even certain real foods, like sweet potatoes and bananas, can work against weight loss because of their sugar content, carbs, and starch.
These foods can also increase cravings, increase appetite, cause bloat, and cause blood sugar spikes a dips.
A keto diet for fat loss eliminates these foods and focuses on transforming your body from sugar burner to fat burner.
Step #3: Eat 1 to 2 meals a day
Get in some good ol’ intermittent fasting.
Intermittent fasting worked WONDERS for my weight loss transformation. What I did was not eat past 4pm and had my first meal the following day before 8am.
For a more aggressive approach, eat one meal a day. For something less aggressive, but also effective, eat two meals within a 8 hour window and fast for 16 hours.
Pick a fasting window that works best for you.
Step #4: Do not eat at night
Quit eating at night and fast instead. Listen. I’ve lost a lot of weight “effortlessly” when I started going to bed on an empty stomach.
Because I’ve had so much success with not eating at night, making sure to go to bed on an empty stomach, I always suggest this to people that ask me how I lost weight.
Give it a try. Sleep on an empty stomach by giving yourself a few hours or so before bed to digest food.
Step #5: Drink ½ to 1 gal of water a day
If you’re not drinking enough water, you’re missing out.
Challenge yourself to get enough water to hydrate yourself and take care of your cravings and appetite.
Sometimes, when we feel hungry, we’re actually thirsty.
Need help putting together a weight loss plan and using all these tips optimally for weight loss transformation success? Got you a weight loss goal you needed to hit like yesterday?
I’ve put together a bundle that helps you dial in a real foods diet for fat loss, gives you 2 meal plans and 50+ meal combinations to work with, and helps you implement keto intermittent fasting into your lifestyle.
Listen, intermittent fasting on keto WORKS, and this is coming from a woman that has experimented with “everything” to lose weight quick.
If you’re looking for a quick way to lose weight, intermittent fasting on a keto diet is definitely a good look.
When I gave this powerful fat burning combination a try, I lost a total of 75 pounds and did it in a way that didn’t have me starving and dreaming about food like other diets have.
There’s something really cool that happens when you eat a keto diet that makes intermittent fasting a breeze.
That’s how I was able to “melt” like I did and below I lay out what I did to lose 75 pounds and burn fat with intermittent fasting and a keto diet.
Cut out the keto snacks
To transition to intermittent fasting, I had to give up the keto snacking and begin by eating 3 meals a day.
Eventually, I went down to two meals a day and then needing one meal a day with the second meal being optional.
My appetite decreased big time and cravings went away. Soon, I felt like I was forcing myself to eat so started not finishing my meals. I say this is my body naturally decreasing my caloric intake too.
Decrease how often you eat on a keto diet by cutting out keto snacking. This will help you ease into intermittent fasting.
Plan meals to eat enough calories and macros in less meals
Since you’ll be eating less frequently, you’re going to want to learn how to eat more calories in fewer meals.
This can easily be done by planning your keto meals and then eating half of that planned in one meal and the other half in the second meal.
And the calories don’t have to be split up eveningly in meals either. Like, you don’t need 700 calories in one meal and another 700 in another.
Just get your calories and macros in and that can be 1000 calories for your first meal and another 400 calories for dinner for a total of 1400 calories in a day.
Keep keto meals for fat loss simple AF
Simple meal combinations of meat, primarily animal fats, and low-carb veggies has made keto super simple especially for weight loss.
It’s easier to track, easier to plan, and easier to manage especially if you have a busy schedule and not a lot of time to cook.
While keto recipes are cool, I’ve found the fancy ones can overcomplicate and extend a process that really doesn’t have to be as complicated or last as long as it does. It’s hard to be exact about what macros you’re getting in portions of recipes and if you’re eating enough calories.
Weight loss with intermittent fasting on a keto diet can be such a simple and quick process when the meals are simple and straight up because of how easy it is to keep an eye on what’s being eaten and how much.
Meat, healthy fats, and low-carb veggies for the win. At least when on a weight loss routine and looking to burn fat. Keep it simple.
Eat earlier instead of later in the day
Although I hear a lot of talk about skipping breakfast, I still value my breakfast and what fasting in the evenings has done for my weight loss.
I’ve gotten the best results when I made sure to go to bed on an empty stomach or at least not eat within 2 hours of my bedtime.
The weight loss was so good actually that I woke up to my waist beads being too big overnight.
What I’ve learned about sleep is this is when the body is regenerating and repairing. Giving the body the task to also digest during this time can hinder that regeneration and repair.
That’s why I don’t eat at night. Rather this is true or not, I have experienced better weight loss, a better mood, a healthier appetite, and better digestion when I fast afternoon, evenings and nights.
I highly recommend giving night fasting a try if you can.
Give these tips a try for the next 30-days with a plan
I’ve put together a bundle of 6 ebooks, 2 30-day meal plans, 4 intermittent fasting schedules with keto meals, and over 50 simple keto meal combination ideas that work well with intermittent fasting to help you achieve your weight loss transformation goals with keto intermittent fasting.
10 quick weight loss tips for women that work from my 75-lbs weight loss transformation. Tips for how to lose weight for beginners also.
My weight loss journey technically started when I was 14-years-old.
Since then I’ve lost weight, gained weight, lost the weight I’ve gained and gained the weight I’ve lost.
I’ts been a rollercoaster to say the least.
Struggling with finding a diet that works, being consistent, being self-disciplined, and knowing what foods actually worked to help me lose weight.
So I am all too familiar with weight loss challenges and struggles.
Through it all, I’ve lost a total of 75-lbs with 45 of them lost in 4 months with keto intermittent fasting.
Below are the top 10 tips I have for women going through it, that have tried a thousand times to lose weight, and are looking for some weight loss wisdom from a veteran.
Tip 1: You don’t have to starve or suffer with cravings while losing weight
When I first started losing weight, I used to struggle with this big time.
I’d try all types of diets that either had me starving or gave me cravings so strong that it was hard for me to focus on my work.
The eternal chatter to eat something would be so “loud” that I’d have to eat something to focus on my work which made it very hard to stick to the diet.
Later, I found that a lot of these diets actually didn’t support weight loss, although they said they did of course, and were counterproductive.
They required restricted calories and low fat, but had foods in them that increased cravings and my appetite. It was torturous.
When I started eating a diet of real foods, getting enough fat and protein, and limiting my carbs to support weight loss, I started seeing weight loss that didn’t require starving.
I felt well fed and the cravings weren’t a problem anymore. It was cool.
This taught me starving and cravings wasn’t a requirement while losing weight. And was actually what made weight loss way more challenging than it already was.
Focus on eating real foods and eating enough real foods. Soon, you won’t need to snack because your appetite will become regulated. You’ll maybe even get to a point where your body will naturally need less food.
Tip 2: Caloric restriction is much easier on a high fat, low carb diet
When you’re eating a diet high in fat and low in carbs, you’re supporting your body’s natural ability to tap into its own body fat.
If the body is able to “eat” from what it has stored, you’ll naturally fall into needing less food. Or if you do deliberately restrict your calories, it’ll be MUCH EASIER to do so.
A diet high in fat and low in carbs supports easier caloric restriction because you’re training your body to depend less on glucose and more on fat including its own fat.
The standard American diet has our bodies depending more on glucose which makes us hungrier, in need of more food than our bodies can burn, and with increased cravings.
When we try to lose weight with a low-fat, everything-in-moderation standard American diet approach, we continue to eat the foods that actually increase carbs, cravings, appetite, and glucose in our bodies and makes it hard for us to lose weight.
This is what makes caloric restriction super hard to do and why many of us give up. We’re eating a diet that does not support how the body loses weight by tapping into fat stores.
We actually make ourselves hungrier on these diets while trying to restrict calories. Issa set up sis!
There are other diets like this too. Fat-free, high-fruit, juice fasts and master cleanses also give you lots of carbs and implements caloric restriction, but doesn’t support the body’s natural ability to burn fat. Torturing you in the process.
When my body got used to eating a high fat, low carb diet, I lost 45 pounds effortlessly with keto intermittent fasting. And I used to be someone that thought I’d be hungry for the rest of my life.
I mean, I actually forget to eat sometimes. That’s huge for me!
Tip 3: Focusing on eating all real foods and 3 meals a day is a great first step towards a successful weight loss journey
If you’re just starting out on your weight loss routine and wonder what the heck you should be eating, start with all real foods.
Don’t worry about calories, macros, or any of that jazz. Just focus on eating real foods and limiting your meals to 3 meals a day.
You might start out needing snacks (of real foods) as you learn how much food you need to eat to feel satiated, but eventually you’ll get to a point where you’re eating enough food in each meal to not need snacks.
Once you feel yourself needing to eat less, you can even incorporate some easy intermittent fasting by not eating within a few hours before bed.
To take it up a notch, cut out sweet potatoes, potatoes, and any other starchy vegetable, limit your amount of fruit, and portion nuts and nut butters.
Focus on eating dark leafy greens, low-carb veggies, and getting enough fatty protein.
This is how you can transition to a real foods diet for weight loss without torturing yourself with sugar withdrawals and caloric restrictions your body isn’t ready for.
When I first started with the paleo diet 6 years ago, I just focused on eating real foods. I didn’t trip about macros or calories. I just ate.
I lost 35 pounds in 3 months. It was pretty cool to feel so liberated.
Tip 6: Low fat foods actually increase cravings and increase appetite
Highly processed, low fat foods are disgusting without the fat so what food manufacturers do to improve the taste and make it palatable is add sugars which increases carbs.
More sugar and more carbs means increased cravings and increased appetite.
Check it out next time for yourself. Check the amount of sugar and carbs in low-fat, highly processed foods.
These people think they’re slick, but it is that extra sugar they’ve added for taste that will make you fat. Them removing the fat from the food doesn’t help one lick if the sugar content is a mess.
If you try to lose weight with low-fat foods, you risk increasing your cravings and appetite and getting entirely too much sugar.
Instead, stick to eating full-fat real foods.
And if you are currently trying to lose weight with low-fat foods, and have been struggling with cravings and a monstrous appetite, it’s highly likely those low-fat packaged foods working against your efforts.
Tip 9: Implementing a daily mindset alignment practice can greatly improve your consistency and self-discipline thus improve your weight loss results
I recently polled my Instagram followers about their weight loss struggles and most said they struggled with consistency and self-discipline.
I can so relate.
Being self-disciplined enough to be consistent with my diet is definitely something I’ve found challenging and is still something I work on every morning.
It is a mindset thing. Even with the best and most supportive diet, our mindsets do have to be aligned.
You can tell your mindset isn’t aligned if you struggle with inconsistency on your diet and self-discipline.
What I have done to improve my consistency and self-discipline is work on my mindset every morning by journaling my goals, meditating, and reading my list of goals daily. I also script how it’ll feel to achieve my weight loss routine.
So far, this method has made me remember my goals in times when I’d be tempted to cheat on my diet. I actually say “no” quicker than I can contemplate saying “yes” to something I know I shouldn’t be eating.
I’ve even skipped popcorn at the movies. That’s huge.
Having a routine that changes your mindset can be the major change you need to stick to your diet.
Tip 10: Keto intermittent fasting has been one of the best methods for lasting weight loss
I’ve tried ALL TYPES of diets.
I’ve done low fat, vegan, vegetarian, all raw foods, juice fasts, liver cleanses, master cleanses, metabolic typing diets, eating one grapefruit a day, drinking smoothies all day, green eggs and ham say no to Sam, everything.
Well, it sure does feel like everything.
Those diets left me hungry, craving, moody, and was straight up torturous in my opinion. They sucked to stick to which made them hard to stick to.
These are the diets that had me believing I was just going to have to live with being a hungry person needing snacks every few hours to survive and keep my mood in check.
Then I found paleo and it helped. Big time.
And when I learned about keto, I decided to give it a try.
That’s when my appetite and cravings changed so much that I actually started forgetting to eat sometimes.
Like, I’ve had times where I actually wondered why my stomach was hurting and then remembered I hadn’t eaten yet.
That’s nuts for someone that used to watch the clock for her next meal because she was super hungry although just eating.
With a changed appetite, I started intermittent fasting naturally. I just didn’t need much food and could only eat once or twice a day.
That weight seemed to come off effortlessly.
For me, keto and intermittent fasting changed the game big time.
It transformed how I eat and how much food I need.
What I did was get back to the basics and implemented practices that worked best.
I removed things I know I shouldn’t be eating, cleaned up my lifestyle with a new routine, and started nourishing my mind every morning like I nourish my body.
Below I detail what I did to lose 6 pounds in 5 days.
Put myself back on a routine
A good routine helps me stick to healthy habits like my daily self-care practices, fasting schedule, and turning off electronics an hour before bed.
I also meal prep, grocery shop, wash clothes, and do other chores on a routine so I can remember to prioritize them.
When I stick to my routine, and let my productive and healthy habits trigger each other, I’m more likely to stick to my weight loss routine.
I’m more likely to stick to my personal development routine.
I’m more likely to stick to my blogging routine.
I think you get it.
Routines are the bomb! (Am I showing my age?)
They’re a cool hack to establishing habits YOU WANT to have.
To create my new routine and actually start working it, I made a list of daily habits I’ll like to practice and in the order I will like to practice them in.
Each morning, I get up and look at that list and work my way down, checking off each habit as I complete it.
This is motivating and it helps. Big time.
How to create your own checklist routine of healthy habits that’ll trigger each other
Make a list of habits you will like to practice without worrying about the order in which you will do them. Just list them. Here’s what’s in my list:
Meditation (20 mins)
Writing a list of positive aspects, things I appreciate, things I’m thankful for (until the page is full)
Studying a chapter of a personal development book I’ve finished reading (20 to 30 mins)
Read a personal development book I haven’t finished reading yet (30 mins)
Write 1,000 words (1 hour or if I reach 2,000 words)
Workout (45 mins)
Shower, dress, makeup (1 to 2 hours)
Eat breakfast (30 mins)
Once you complete your list, think about how you can fit these activities into a steady flow of activities. Think about what habits can trigger the next habit. For instance, studying a chapter triggers the following habit to read 30 minutes.
Create a new list of your healthy habits in the order you will do them in. This is your new routine! 🙂
Add to a habit tracker and start each day with that bad boy and work your way down the list.
Started practicing complete abstinence from highly processed foods and quit drinking alcohol
I’ve been eating a primarily paleo diet for the last 6 years and doing keto on and off for the last 2 years or so. Maybe even longer.
The reason why I’m not at my desired weight is because I’m not on these healthy routines long enough to get my desired results.
I’ve cheated. I’ve binged. I’ve hid my garbage so I don’t get asked “aren’t you on a diet?”
And most of all, I’ve had to admit to myself that I do have an unhealthy relationship with food. I am experiencing addiction and my binge eating is likely an eating disorder.
So in doing my research, I’ve come to the conclusion that practicing complete abstinence will be best for my health and wellbeing.
If you’ve got a problem with falling off your diet often and feeling addicted to food, check out this book and listen to it often.
It has helped me learn to separate from that part of me that wants to eat off routine. Check it out. Seriously.
Oh, and I quit drinking alcohol including the so-called keto-friendly drinks that are supposed to be safe on keto.
Listen… ANY alcoholic drink triggers me to eat fried food and it doesn’t help at all that I’ve been fasted for a few hour usually.
So I quit.
If you know alcohol triggers you too or that your progress isn’t as good as it could be, the alcohol can be your problem.
Ditch it girlfriend.
Made my meals hella simple
Stupid simple. Like eggs-and-a-couple-of-sausages simple.
Eating simple meal combinations of meat, fat, and veggies have always worked for me and kept me on my routine.
They’re easier to plan, easier to prep, easier to shop for, and much cheaper than when I used to try special recipes and keto swaps.
I don’t buy special keto snacks, keto or paleo friendly flours, or any of those extras. I just buy the basics: meat, eggs, a few fats, and maybe some veggies.
People say it’s expensive to eat healthy. I think it’s expensive when you’ve got a lot of the swapping going on like keto and paleo versions of highly processed foods.
But a simple menu of simple combinations keeps my grocery bills super affordable and my meal plans easy to follow. I’ve got money to spend on higher quality groceries too.
Simple meal combinations are also easier to track and adjust month by month.
I keep better track of my macros with simple combinations instead of trying to guess if I had too much protein or carbs from a recipes.
If you’re starting to feel overwhelmed, give simple meal combinations a try. Pick a protein, a fat, a veggie, and explore your options.
I think you’ll come to appreciate the simple combinations although they’re not as exciting as all the fancy recipes.
Recipes are fine, don’t get me wrong, but sometimes they can get in the way of making a healthy eating routine manageable.
No eating after 4pm
Plenty of intermittent fasting gurus will say it’s good to eat at night again and I’ve tried that. I grew up hearing it was bad for weight loss to eat right before bed, but I have it a try anyways.
I often times woke up feeling heavy and feeling some discomfort so I went back to what I know.
Not eating before bed. I actually give myself a few hours to digest food before I go to bed.
That means, instead of skipping breakfast like a lot of people suggest for intermittent fasting, I skip dinner instead.
I eat breakfast after my workout and then have lunch around 2pm and sometimes as late as 3 pm.
That gives me about 18 hours of fasting a day with a majority of it done in my sleep.
The last time I gave this fasting schedule a try, I seemed to shrink in my sleep.
If you’re experiencing discomfort and, or slowed results by eating late in the day, it’s totally ok to eat breakfast and skip dinner instead.
Trying Carnivore Intermittent Fasting
Don’t call me crazy but I’m trying to see something here.
How will this Carnivore diet do with intermittent fasting and how will it do with my body?
I’m hella curious, girl. I’ve seen people get some pretty cool results and given that I’ve lost 6 pounds in 5 days, I think I might be getting some cool results too.
Going at this for the next 90 days.
So far, I can say I haven’t lost this much water weight in such a short period of time on keto.
For instance, the other times I’ve started keto, I’ve lost about a pound or two in the first week.
But on the carnivore diet and doing intermittent fasting, I’ve lost 6 pounds in 5 days. Quick.
What’s extra cool is that I can NOTICE ALREADY. And my mom saw me after about a week and could notice too.
I was like, “damn, alright now carnivore diet. Come thru!”
The carnivore diet is when you eat nothing but meat and fat and drink water.
I’ve seen some explain it as eating all animal products including full-fat dairy.
Here’s a quick definition here:
The carnivore diet – also known as the all meat diet or the carnivorous diet – entails eating almost nothing but meat for every meal, every day. That means a lot of protein, a lot of fat, and almost zero carbs…
The carnivore diet is based on the theory that our ancestors ate mostly meat because it wasn’t energy efficient to gather a lot of fruit or vegetables. As a result, our bodies have evolved to run optimally on a meat-centric diet. So the theory goes.
Did you know you don’t have to sacrifice brunch for your keto diet?
Nope. You can stick to your keto diet and still have brunch with your bougie pals.
A tip for intermittent fasters: Fit brunch into your intermittent fasting routine by scheduling brunch during your eating window or scheduling your eating window during brunch.
Either way, brunch doesn’t have to ruin your intermittent fasting schedule.
Below I’ve gathered a list of keto-friendly brunch recipes that perfect for introducing your friends to keto.
And even more fun if the whole crew is doing keto.
1. The best keto pancake recipe with coconut flour
In my search to find the perfect recipe I noticed that a lot of people have been commenting on other posts that they are allergic to nuts, so using almond flour is not an option. These Pancakes are made with coconut flour so perfect for anyone with a nut allergy.
It’s essentially the answer to your prayers if you’re on a low carb diet. This recipe includes a handful of healthy ingredients that are combined to taste great and can help you along your keto diet journey, whether you’re on it for weight loss or general health.
Do you know those days when only a waffle will do? A soft, light and fluffy waffle with a gentle crunch on the edges, preferably straight from the waffle maker so it’s still warm? A waffle that fills the kitchen with the most mouthwatering smell of baked deliciousness? When I look out of the window, I can say with 100% certainty that today is a grain free waffles day.
I combined protein rich cream cheese, diced jalapeños, shredded cheddar cheese and a little sour cream with the egg yolks to create an ultra creamy and delicious filling for my egg whites. All the delicious dairy added to the filling makes these a protein packed appetizer that everyone can enjoy!
Each of these “cheesy” little cauliflower fritters are bursting with nutritional benefits. Turmeric and black pepper form an anti-inflammatory powerhouse, while pasture-raised eggs pack protein and healthy Omega-3’s. Almond flour adds fiber and helps create the satisfying crispiness surrounding each fritter. And the not-so-secret ingredient that adds cheesy flavor without any dairy is (drumroll please)… nutritional yeast! This protein-rich flavor imparts a mild cheddar cheese taste and aroma to anything it touches.
This quick and healthy breakfast idea came to us when our extra shrimp from the night before were laying sadly in a container just waiting to be eaten! Our omelette was in the works already but we threw those shrimps in before the eggs and we were very pleased with the results! Add as much spices as you like; shrimp love cayenne and paprika!
Indulge a little without guilt, stay in ketosis and kick some ass with these dense, chewy, rosemary keto bagels. Feel free to add any other toppings you like, as well, such as sea salt and cayenne pepper.
I’m a big fan of savoury fat bombs! I’ve explained how to incorporate fat bombs in your diet in my post here. Don’t get me wrong, I like their sweet version too and have even created several recipes myself. However, I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings.
13. Low-carb bacon, egg, and spinach breakfast casserole
Low-Carb Keto Bacon, Egg, and Spinach Breakfast Casserole is the perfect quick and easy make-ahead, meal-prep dish with cheese, mushrooms, and peppers. This dish is keto friendly and perfect for keto diets. Serve this dish for your holiday breakfasts and brunch!
I decided to make this scone different from the other keto scone recipes floating around the internet because I wanted to simulate something more like a muffin center with a crusty exterior. For those of us who love coffee and a scone, it hits the spot. For the ones who don’t drink coffee, it’s still soft enough to enjoy without a hot beverage to wash it down.
You want something that LOOKS like the real thing, that TASTES like the real thing, and most importantly can satisfy your need for this delicious temptation.
Well let’s get crackin’, we have no time to waste – we need to make these delicious pancakes! These delicious morsels can be ready in no time flat, and all you have to do is add some toppings on there to make it a spectacular treat!
These pinwheels are so good you will feel like you are cheating but never fear they come in at just 2.4 net carbs per 2 pinwheels. We don’t have to feel deprived when it comes to our favorite treats. It can be as simple getting in the kitchen and giving this recipe a try. I promise that you will not regret it!
This low-carb margarita recipe uses clear tequila, which has no carbs and is naturally gluten-free. Muddling the strawberries with a no-sugar sweetener such as birch xylitol adds just the right amount of sweetness to the fresh berries and keeps your net carbs low — just 1 gram per drink.
Not to say that this advice will totally eliminate all sugar withdrawals, BUT it will sure ’nuff make sugar withdrawals less of a pain in the arsh by getting you fat adapted BEFORE getting into a fat burning routine.
A lot of times, the reason why people give up on a low-carb diet, or any diet for that matter, is because they go in thinking willpower will get them through.
Or they think all they need is willpower and self-discipline.
They find that their willpower is no match to the hunger headaches, hunger pains, intense cravings, mood swings, and symptoms that happen when your body is getting less carbs and adjusting your blood sugar.
While willpower and self-discipline do have their places in implementing healthier eating habits, I’ve learned there is a much better, and less torturous way than.
Disclaimer: This post may contain affiliate links. If you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting! I will always only recommend products and services I’m feeling.
What is being fat adapted?
The words “fat adapted” have been around for a while now, hasn’t it?
But I’ll give you the quick “tea” (so to speak) here just in case you haven’t heard the term before. (I’ll also link some oldies, but goodies on fat adaptation below.)
Being fat adapted is when your body gets back to it’s natural function of primarily burning fat as opposed to primarily burning sugar.
It is natural for humans to gain weight and put on fat. Evolutionarily, it is how we survived famine, winters, animal migrations, and times without refrigeration and In-N-Out.
Our bodies, intelligently, gain fat that it can later burn because it has evolved to understand it will need that fat when there’s not much food around.
In today’s time, being fat adapted still means the same thing, BUT we are in environments and consuming foods that support the fat accumulation and storage, but not the fat burning.
Many of us consume foods that signal to our “ancient” bodies that we need to eat more and store fat. But we don’t experience famine so we continue to gain fat.
And we become sugar burners. Our bodies like sugar too because of how easily accessible it is as energy. We get hungry quicker on sugar, however, because it is not as sustainable an energy as fat.
To become fat adapted, you have to get the body to make the switch from sugar to fat. To effectively tap into your fat stores without torturing yourself, you have to train your body to make the switch.
Why become fat adapted before dieting for fat loss
Before you start going super duper low-carb, cutting back on calories, and hopping into an intense intermittent fasting schedule, (or if you already have and notice how real that struggle is) let me hip you to some game “real quick.”
Becoming fat adapted helps you rely less on willpower and self-discipline during dieting for fat loss and more on your bodies natural ability to burn fat.
When you jump into these relatively intense diets like low-carb, keto, and keto intermittent fasting, coming right off of the Standard American diet, you’re essentially asking your body to burn fat it’s not yet prepared to burn because it’s been primarily relying upon sugar.
That’s when you’ll need a sh!t ton of willpower and self-discipline to stick to your routine despite the intense hunger pains and sugar withdrawals you’re highly likely experiencing.
But when you first get adapted, eating less and skipping meals is easy to do. So easy in fact that even I forget to eat sometimes. And I used to be one of those “cuss out inanimate objects” types of hungry people.
Secondly, when you become fat adapted first you increase your chances of sticking with your fat loss routine.
You get your body on the same page as opposed to fighting it into fat loss submission. When you’re not fighting your body, you’re more likely to find your fat loss routine more doable and less of a pain in the ass.
When you’re routine is less of a pain, it’s much easier to stick to.
Lastly, becoming fat adapted first also helps you deal with cravings and get your appetite in check BEFORE you try to force it to be in check on a low-carb, or caloric restricted diet.
Getting my cravings and appetite in check before I start tweaking the routine for fat loss is, I truly believe, what made me finally successful at fat loss.
I have tried all types of diets to lose weight, but when I went paleo 6 years ago, my appetite and cravings changed big time. Weight was much easier to lose because I found it easier to stick to my routine.
And I KNOW it wasn’t because the willpower and self-discipline gods gave me a double shot of both one day.
It was because I spent time adjusting from being a sugar burner to being a fat burner.
Step One: Eliminate all highly processed foods from your diet. All. Of. Them.
Baby, I am SO not an everything in moderation type of gal.
I DO NOT find the value in cheat days and “treating” yourself with junk food because you’ve been a good girl all week.
That “treat” can actually throw off your progress and make sticking to your routine much more challenging than it might already be so why?
I just can’t.
Perhaps I’m saying this as someone that practices a goal of complete abstinence due to food addiction and a binge eating disorder.
But then again I’m also saying this as someone that knows DETOX is such a powerful tool in getting the body back to it’s natural state of primarily burning fat.
If you’re routinely dosing yourself with high carbs and sugars, although you’re on a low-carb, fat loss routine, you’re not really allowing your body to regulate and “chill” from what those foods have done.
Yea, you’re eating less of those foods if you went from eating highly processed foods every day to eating them once a week, but even that once a week can be enough to not allow your body to regulate blood sugar, cravings and appetite.
Spending at least 30 days with NO CHEATS will show you how much of a difference it is to your appetite and body when you go without highly processed foods.
You’ll see. You’ll see.
Step Two: Eat real foods from the rooter to the tooter
Have you ever heard that expression? From the rooter to the tooter?
Well, what I mean by that is eat all real foods including animal protein from the tongues to the rump roasts if you can.
Get creative and explore. There is PLENTY to eat in the whelm of real foods. Plenty.
There are all types of vegetables, root vegetables, cuts of meats, ways to cook eggs, fats, and fruits to stack your plate with.
Focusing on eating real foods at first will help your body detox from highly processed foods easier than if you were to jump into a low-carb or keto intermittent fasting routine.
When putting together your plates, think of eating protein, veggies, starch, and a fat.
For me, that looked like a baked chicken thigh, steamed broccoli, and a sweet potato topped with butter.
And I still lost a significant amount of weight without worrying about cutting calories or eating a keto diet.
Step Three: Stick to three meals a day
While eating real foods, you’ll begin to notice your cravings and appetite will change.
You’ll begin to feel less hungry and perhaps even not need to snack between meals.
Don’t be alarmed when this happens. This is a good thing and a sign you’re on your way to effortless intermittent fasting and low-carb living for fat loss.
When you do notice yourself needing less food, cut back to sticking to three meals a day. That’s breakfast, lunch, and dinner. Or however you’d like to call those three meals.
Going with three meals a day will help your body become fat adapted by slowly implementing mini fasting sessions. Fasting is when fat burning increases.
Getting your body to mini fast between dinner and breakfast will help lower insulin for longer periods of time and condition your body to be able to handle that state.
It’ll help your body begin to increase it’s fat burning abilities and it’ll be much easier to then lower your carbs, implement intermittent fasting, and cut back on calories.
Step four: Include high-quality, healthy fats into the mix
Eating enough protein and fat is key to transitioning from sugar burner to fat burner.
Especially since you will be dealing with some sugar withdrawals that can make you feel hungry when you really aren’t and craving a cookie when lord knows that is not the answer.
Remedy that by eating to be satiated.
I want you to think of that word each time you prepare to make yourself a plate and remember that you want to feel fed. You want to be satisfied.
You do that by getting enough healthy fats and proteins.
NOT by eating white chicken breasts, low-fat blah, blah yogurt, and throwing away precious egg yolks for egg white omelets.
Eat the yolk, eat REAL butter, and eat animal fats.
Here is a list of healthy fats:
Avocado oil mayonnaise
Raw dairy (while transitioning to lower-carb diets)
A note on animal fats: It is important to purchase animal fats from as healthy an animal as possible if you can afford to.
If not, skip the animal fats, cook them off the meat, and toss them. Toxins from the ill practices of conventional meat industries are mostly in the fat.
Healthy, humanely raised animals have fat that is nutrient dense and contains what we humans most definitely need.
A good website to check out for animal fats is Fatworks where they work with farmers that raise animals “in the most sustainable, humane, and environmentally friendly way possible.” – Fatworksfoods.com
Free Range Chicken Fat
Pasture Raised Leaf Lard
Pasture Raised Duck Fat
Cage Free Duck Fat
Pasture Raised Goos Fat
Grass Fed Beef Tallow
Wild Boar Lard
And these cool combos and sampler-size packages
Check out Fatworks for their fat store of goodies.
Conclusion: Don’t torture yourself starting out, get fat adapted instead
Getting fat adapted means getting your body on the same page as your goals instead of you having to fight your body with willpower and self-discipline to lose fat while you suffer with sugar withdrawal symptoms.
I’ve been there and done that. Fighting my body instead of getting it prepared for fat burning by getting fat adapted was whack, torturous, and hella unnecessary.
Instead, get fat adapted before implementing a fat loss/weight loss routine by eliminating all highly processed foods (including sugary juices and sodas), eating all types of real foods, and then naturally cutting back to three meals a day.
This method will allow for your body to better manage the switch from sugar burner to fat burner and will help you better stick to your routine.
At my highest weight, I weighed 245 pounds. I was 14-years-old. I lost down to 170 by senior year.
Then I regained a lot of weight during my first few years of college and went back up to 235-lbs just 10 pounds shy of my heaviest.
These are the steps I took to get into “onederland” at around 198 until I lost even more weight down to 170.
They’re simple steps, but might not be as easy to work them at first.
But before I get into the steps, I’ve got to share what I learned about weight gain you might find helpful.
What causes weight gain and why do we get fat
I’ve tried plenty of times to lose weight, but in retrospect I didn’t really lose the weight until I learned why we get fat to begin with.
I read a book called “Why We Get Fat” by Gary Toubes. In that book, I learned what causes weight gain and how fat storage actually worked.
Well children, it’s not because we eat too much and don’t do enough exercising. Those so aren’t the reasons and are actually symptoms of the root causes of weight gain.
According to Toubes’ years of journalistic investigation into the food industry and the science that dictates government regulated nutrition advice, the reason we get fat is because the foods are shit.
Ok, he didn’t say it like that, but that’s basically how I summed it up. lol The foods we’ve been led to believe are safe are actually making us sick AND fat.
It is these foods that make us too “lazy” to workout and it is these foods that cause us to overeat them.
They make us “lazy” because they don’t have sufficient nutrients and they cause us to overeat them because they’re actually manufactured for over-consumption and lack nutrients.
Even when you line up the timeline of the increasing popularity of highly processed foods with the timeline of the increasing percentage of obese and diabetic people, they directly correlate.
As companies started manufacturing more foods, and Americans started depending more upon these manufactured foods, people started to get sicker and fatter.
Check out his full lecture here where he details how these foods have damaged our health.
So why do these foods make us too “lazy” to workout and hungrier than we’re supposed to be?
They’re manufactured to be over consumed and aren’t really “life” giving foods.
Evolutionarily, humans are supposed to store fat.
Fat is a good thing to store and it is why we’ve been able to survive for hundreds of thousands of years without refrigerating our foods. It is what our bodies (intelligently) do in case of starvation. And before food was readily available, humans did in fact experience periods of famine.
But today, we don’t experience any famine. Our bodies are hit with cues to feast and store all the time. Without the famine, we don’t learn to burn what’s on us and we get fatter.
And did you know a person that is morbidly obese is actually experiencing starvation at the nutritional level?
Food that is stored is food that isn’t being utilized for nutrients.
Again, check out Gary Toubes’ ‘Why We Get Fat’. That’s your homework if you haven’t read/listened to it already. Check out the lecture on YouTube as well.
Once I learned why we humans get fat and which foods cause weight gain, it was pretty easy to figure out which foods to run away from if I wanted to start seeing substantial weight loss.
Those foods are highly processed, factory manufactured foods, sugars and flours included.
So now that we’ve went over why we gain weight and get fat, let’s jump into the first thing I did to really start losing weight.
Start with a mindset shift
This is something I wish I did FIRST.
I gained weight I lost because I didn’t change my mindset and fell back into old habits and beliefs that attributed to my weight gain.
Although highly processed, manufactured foods cause weight gain, it is still our mindsets that are at the root of why we consume those foods and have other unhealthy habits that attribute to weight gain and other health issues.
Our mindsets (self-images) dictate everything from how much we weigh to if we get pissed off when we get cut off in traffic. It’s deep.
For example, let’s break down my mindset that attributed to me weighing 245-lbs.
I’ve been raised on these foods like many other Americans. My parents thought they were spoiling me with these foods. My little brother and I were rewarded with fast food weekly and ate breakfast at a restaurant every weekend.
I grew up with all the latest snacks and when the kids wanted ice cream sandwiches or those fancy ice cream cones, they knew to ask my parents and that we had it all.
And when family celebrated, we ate and ate A LOT. We came together to eat all types of tasty foods. Terrible for our health, but super delicious.
Those unhealthy foods, to my mindset, are associated with reward, good times, celebration, and self-spoiling.
Although I had the knowledge to do better, I was still carrying the mindset that I could “spoil” and “treat” myself with foods that were damaging and I later discovered were addictive to me.
Because of this mindset, I was hindering, slowing, and in many cases reversing my work every time a party happened, I went out with friends, or was invited to travel.
Add all that up, and I wasn’t eating healthy but a couple of weeks or so out of the month. Which isn’t enough time to really see the weight loss results I wanted. And I actually gained weight.
Our mindsets are many times why we don’t stick to our diets and why we’re not losing weight. We know what the do, but we don’t know why we’re not doing it.
That’s our mindset.
Changing your mindset to one that is more conducive to having a healthy weight is how you begin to develop a pattern of thoughts, ideas, and beliefs that will support weight loss and make healthy choices easier to make.
After you’ve taken care of your mindset, the next steps will be much easier to implement and stick to for lasting results.
Begin by eliminating highly processed foods
Now that I’ve laid the foundation, let’s get into the grit shall we?
Eliminate all highly processed foods from your diet. All. Of. Them.
For my weight loss journey from 245 pounds, this was the simplest to implement to start seeing some serious weight move. It wasn’t the easiest, but definitely the simplest in getting results.
Some would argue that you don’t have to remove these foods from your diet to see weight loss. They’ll say just watch your calories, treat yourself only occasionally and in moderation, and workout harder.
But from experience, and from what I’ve been learning about the weight gain highly processed foods cause, I know it’s actually best to eliminate these foods completely.
Especially if you’re prone to binge eating behaviors, compulsive eating, emotional eating, and addictive behaviors around food.
These foods are manufactured to be over consumed and addictive. Trying to lose weight by simply eating them in moderation and watching your calories is an uphill battle and introduces more struggle than it’s worth.
I’ve seen people lose weight doing that, but in knowing what these foods do and have done, I tell people it’s better to remove them completely.
It might take a mindset shift to not feel restricted and as if there’s “nothing” you can eat now, but once you stop eating those foods you’ll start to learn how to eat real foods.
When I was forced to learn how to eat and cook real foods, I learned about all types of bomb, super tasty healthy meal combinations I could use to actually lose weight.
To begin eliminating highly processed foods, start with your house. (Duh right?)
Then during your next grocery store trip, shop the parameter of the grocery store and skip the aisles. That means getting groceries from the real foods sections of the shop.
If it wasn’t grown or raised on something that was grown, don’t buy it. Minus the flours and sugars. Those were technically grown too, but the refinement process makes them yucky for weight loss. Trust me.
Quit Drinking Your Calories
It is highly likely if you’ve removed all highly processed foods, you’ve also removed sugary sodas, juice and drinks.
But if not, do that!
Quit drinking anything that has more than 0 to 1 calories.
The only exception to this rule is homemade smoothies and juices and maybe healthy juices or smoothies you’ve purchased that you KNOW are natural, whole, and without sugar.
Drinking your calories is a super easy way to gain weight because you don’t get full in the same way as if you were to eat those calories. You actually might be consuming way more calories in liquid than you’re aware of because it’s so easy to drink a lot.
I remember one time I sat and had 8 full glasses of Coco Cola. That was likely 200+ calories a glass. On top of those 8 glasses, I had a full meal at the restaurant and dessert.
Girl, I probably easily consumed close to 5,000 calories with hell of those calories coming from the coke.
I just kept drinking and it was so easy for me to do that as it is usually easy for anyone to drink lots of sugary soda or juices.
Mind you we live in a society that makes big gulps and soda cups big enough to double as garbage cans. We’ve definitely got a thing with drinking lots of calories.
I definitely say give up the sugary drinks from where ever you get them.
Drink water, sparkling water, sugarless, flavored sparkling water, teas, and homemade (or natural, no sugar added) juices and smoothies instead.
That’ll remove plenty of extra calories and sugars from your diet.
Start eating 3 meals a day and practicing meal prep
You’ve might have heard that eating 6 small meals a day will keep your metabolism high and help you lose more weight. That 3 meals and 3 snacks a day will keep you from experiencing starvation and holding on to weight.
Yea, I’ve heard that too and the struggle to stick to that was real. Not only was I always feeling hungry, but carrying around 3 meals and 3 snacks was a hassle I later learned wasn’t necessary and was actually counterproductive to weight loss.
Why counterproductive? Because fat isn’t utilized when insulin is being raised. Everytime you eat, your insulin is raised. So 6 times a day, I was raising my insulin to where I couldn’t really burn body fat.
It was also counterproductive because it never got me to a point to where I didn’t feel hunger and cravings. I looked forward to each and every meal and by the end of my 6th meal, I was hoping I had more to eat. That was rough and a fight with will power.
Then I learned the beauty and benefits of eating nutrient dense, whole, real foods. Better yet, I experienced the beauty and benefits of focusing on eating real foods.
See, when I started focusing on eating real, nutrient dense foods and getting enough protein and fat for my needs, I stopped needing as much food. I stopped being as hungry and cravings started being manageable enough for me to ignore them.
I went from barely being able to go a couple of hours without eating to forgetting to eat sometimes. Like, I actually forget to eat sometimes and have to ask myself why am I starting to feel hungry. I start feeling hungry and think “wait, did I eat today?”
That’s a trip for someone like me that used to think about food so often that I’d have to eat something just so I can get back to focusing on the task at hand. It was that deep.
Once I locked in the real foods, I started getting serious about the meal prep.
Meal prep is like automating healthy eating. It’s like making healthy eating so easy throughout the week, you’re only excuse for not eating healthy is because you didn’t eat what you prepped.
And I DEDICATED myself to meal prep each and every week with no weeks off.
To start eating 3 meals a day and meal prepping, don’t fuss over the specifics of macros and calories just yet. Focus on eating real, nutrient dense foods until you’re satisfied.
What I did when I first implemented this practice, was eat all real foods I enjoy and kept it to eating a serving of eat food. Like, I’d have a sweet potato, a chicken thigh, quinoa and then some steamed broccoli with butter. If it wasn’t enough food, I’d add more to take with me.
The goal is to get into the habit of eat real foods and allowing those foods to regulate your cravings and appetite. Stick to real foods and they will help and make weight loss much easier than if you’re eating 6, low-fat meals a day.
Stick to 3 meals a day, cut out snacking, and meal prep weekly and your appetite can get so regulated that you actually start to naturally skip meals because you’re simply not hungry. Lowering your calories comes naturally because your body is learning to have a healthy appetite and burn the fat it’s already stored.
Trust the process.
For as far back as I can remember, I’ve heard that night eating causes weight gain.
I tried eating at night because a lot of intermittent fasting peeps speak on skipping breakfast and eating late. I tried that and my stomach was in pain each morning and the weight loss wasn’t that great either.
Before paying these intermittent fasting gurus any mind, I was not eating past 4pm. This made implementing intermittent fasting super easy and the weight seemed to fall off in my sleep.
The way I understand it, while we sleep our bodies are rejuvenating and healing. If we go to bed with food in our tummies, our bodies have to use the energy it’ll take to heal and rejuvenate in order to digest food.
Going to bed fed lowers the quality of sleep, screws with the circadian rhythm, lowers the quality of digestion, and causes digestive issues.
When I started going to bed on an empty stomach, my stomach felt much better and I woke up feeling better rested.
To give this tip a try, don’t eat any food after 4 pm and make sure to only drink water, fruitless herbal tea, and decaffeinated teas. Don’t consume any calories after 4 pm.
Or, if you go to bed later than most, make sure to give yourself 2+ hours to digest food before bed.
Once your body gets used to eating 3 meals a day, not eating at night will get easier.
Try to eliminate cheat days, but if you do, cheat monthly instead of weekly
Cheat days had me messed up. Maybe they’ll be “nicer” to you, but they were not my friend and frankly still aren’t.
If I have a cheat day, my mind can easily slip into justifying having a cheat weekend which has snowballed into cheat weeks and months on several occasions. And because I know this about myself, I practice no-cheats as much as possible.
Also, cheat days does slow down the healing from irregular appetite and crazy cravings. When you remove all highly processed foods for an extended period of time, you stop introducing the foods that created the increased hunger and crazy appetite to begin with.
You give the body time to detox from all the sugars and addictive foods.
And if you’re prone to food addiction, binge eating, or any other eating disorder that causes you to feel out of control with food, it’s actually better to cut out cheat days completely unless these cheat days are real foods that are just off of what you prepared.
I had to accept this myself and yes, it was a hard pill to swallow. It’s hard to have to learn to live without what I’ve spent a good chunk of my life depending upon. I had to learn how to eat and how to recognize how these foods hindered my health instead of focusing on how these foods tasted.
I also had to learn to understand that these foods are manufactured to taste good, be over consumed, and addictive. So my attachment to these foods are also manufactured and since that attachment is harmful to my health, it’s time to let them go.
Consider eliminating cheat days to give your body time to detox and get over the effects of highly processed foods. If you think you can handle a cheat day, cheat monthly instead of weekly to give your body the time to heal.
I hope you find these tips helpful as they are strategies I’ve noticed worked the best for weight loss into “onederland.”
Remember that weight gain is caused by foods that cause laziness and over-consumption thus making you fat. You ARE NOT fat because you’re lazy and don’t workout enough. The foods ARE the root cause.
Secondly, start with a mindset shift especially if you’ve tried to lose weight before. Sometimes, it isn’t the diet that’s not working, it’s our mindsets that are causing us to backslide and fall off the wagon. Work daily to align with health, wellness, and your natural well-being.
Lastly, remove all highly processed foods, including sugary drinks, focus on eating 3 meals a day without snacking, prep your meals faithfully every week, give up the night eating, and try to eliminate all cheat days from your routines.
After trying all types of things to lose weight, it was these practices that really helped me lose the weight.
I’ve put together this weight loss bundle you might find helpful
Sometimes Thanksgiving and Christmas are a little too close for me. Especially with New Years Eve being right after.
I walk into Thanksgiving, party through my birthday (Christmas season baby in the house!), enjoy Christmas, and then roll my stuffed behind out of New Years Eve.
People say it’s the renewal of the first of the year that inspire people to make weight loss resolutions.
I think it’s the super stuffed feeling and “shocking” weight gain we become aware of when we finally step on the scale after spending months turning a blind eye.
By New Years Eve, I’m so full, stuffed, and bloated I don’t want to do anything else but be on a diet.
This year I’m going to do what I can to keep myself in check.
Below, I lay out what I have been experimenting with to stay more on track this year and manage my routine to avoid weight gain but still enjoy the festivities.
Stick to your meal planning and meal prep schedule
The week of Thanksgiving, for some “weird” reason, is when I used to drop off my routine.
Instead of sticking to my diet, I’d rely on office parties and treats, family parties, and leftovers to feed me for the last month of the year.
This year, I’m following my routine as much as possible. It’s been a busy season for me so I’ve actually been missing meals here and there.
Treating the season like business as usual has been meal planning and prepping, grocery shopping weekly despite my busier schedule, and eating the meals I prepare when I am scheduled to eat them. Making sure not to ruin my appetite with sweets.
It’s been challenging, but I had to realize I really do not like how I feel after the holidays.
We shall see. This might be a regret, but if I lose weight this year, or simply gain no weight at all, I doubt it.
Limit your eating window
Lordy, lord, lord this one might be tough for me.
I cook and taste and I LOVE tasting my mom’s sweet potato pie filling when I help her cook. She even puts enough Paul Mason in her pies where you can kinda smell it in the filling and definitely taste it.
Then when the food is done, we literally eat Thanksgiving all day long. We eat plates for Thanksgiving, plates with the family, plates afterwards, and then for days afterwards until the leftovers run out or we finally get the sense to toss them out.
We just eat, eat, eat. I’m getting exhausted by all that eating even as I type this.
Christmas is the same deal.
So, this year I am going in with a limited set of hours for eating on the holidays. Maybe limit it to 4 hours or just eat at the party and take no leftovers.
Maybe I’ll even manage to eat just one plate per a holiday this year.
Stick to the meats and vegetables
I had to remind myself that there will be meat and vegetables there I could definitely chomp down on.
Keeping it as paleo or ketogenic as possible is possible. I don’t know if it’ll be easy, but it is simple.
I figure stick to the turkey, roast, ham, lamb, duck, and eat from the vegetable dishes. Maybe sneak in a scoop of cornbread stuffing.
Prepare your own diet-friendly holiday feast
I’ve tried this a few times and have yet to succeed.
Planning, buying special ingredients, and cooking my own dishes just seems to be something that fizzles out by the week of Thanksgiving.
At the beginning of November, I’m pumped up and ready to prep the best keto-friendly Thanksgiving ever. But come Thanksgiving week my plans change and I’m in my mom’s kitchen helping her cook the usual.
I’m making a serious effort to cook something keto-friendly this year. At least one dish.
We’ll see how it goes though.
Stay fed and hydrated
From experience I know I’ve done the best when I was well fed and hydrated.
Thinking I can fast my way through a party is laughable.
Eating foods that’ll regulate my blood sugar and make me satiated enough to not want to eat more might help.
I think for me, eating during the holidays is more of an emotional attachment to food so even eating enough might not make the difference which leads me to my next and final tip…
It’s once a year… Eat! Or is it?
Or we can just toss it all up and realize this is only once a year.
I’ve got conflicting thoughts on this concept.
On one hand, I am totally down. It’s only one time a year that I get to eat my family’s holiday menu and it is such a gooooood menu. What’s three holidays and a birthday?
But on the other hand, I know this isn’t just three holidays and a birthday. My family parties all year long it seems. We’ve got birthday parties, spring holidays, summer holidays, and just-because Sunday dinners. All of those parties really do creep up on me. In pounds.
I didn’t notice this until this year when I was thinking of how I kept excusing every time I ate the food at a party as “just this time.”
The problem is “just this time” ended up being so often I was slowing my progress.
So technically Thanksgiving, my birthday, Christmas and New Years Eve are just another several of the many parties I’ve been in attendance of throughout the year. Maybe cutting back won’t hurt.
Giving these tips a try this year?
The food is good, but is it good enough to slow progress, gain weight, or undo hard work?
That’s essentially the question to ponder over this season as we head into it mindful of our weight loss transformation goals.
I personally don’t want this year to be like others. I’m tired of the cycle and really have no interest in gaining another 10 pounds. I also don’t want to look stuffed in my birthday pictures.
New year, new me is coming early this year, damn it.
What are your plans?
Weight Loss Transformation Resources
If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:
Whenever I get busy, or life gets bumpy, my self-care and healthy habits are the first I sacrifice for more time to do what I’ve deemed “more important.”
I’ll skip meal prep on the weekends if I’ve had a busy weekend. If I’ve got a tight deadline, I’ll skip my mindset work and morning routine. When there’s a lot of work, I don’t do my daily writing and reading exercises meant to strengthen me as an author.
Have you done that?
Let life tell you you’re too busy to take care of your health and wellness goals?
Get so busy that eating right, getting enough sleep, and working on your personal development are tasks you’re just too busy or stressed out to do?
Do you know what’s so crazy about that?
If you get enough sleep, eat right, and work on your personal development daily, all of that drama that you’re wrestling with turns out being more manageable and tends to work itself out sooner.
When you’re healthier, you manage stress better, improve your brain power, and get sick less.
And when you work on your personal development, you’re preparing your mindset, likely strengthening skills that’ll lesson the blow of hard times, and improve your awareness of the opportunities you want.
Seriously, I’ve witnessed it in my own life. (But I’ve been slipping lately and feeling it.)
Learning that valuable lesson, I started (again) planning my health and wellness goals by writing them down, working on my mindset by writing down why I want to achieve them, and then scheduling plans into daily habits.
Breaking down health and wellness goals into an action plan makes them easier to stick to when life gets busy or some drama goes down.
Goals without plans are wishes. When we take the time to process our goals into action plans and daily habits, we move from wishing we can have what we want to taking meaningful action to get it.
And of course sometimes there will be situations where circumstances really do shake up the schedule. But the goal is to get to a point where at least a healthy diet is maintained regardless.
The goal (well for me anyways) is to change the lifestyle where the new habits you want to establish become just as habitual as what you do daily now.
If you’re interested in working through the process I use to turn my health and wellness goals into a daily action plan of solid routine and sustainable habits, download my free Health and Wellness Goals Planner Worksheet.
Use it to plan your weight loss goals, personal development routine, and, or fitness goals. I’ve also included a 30-day morning and evening routine tracker + habit tracker. And it’s got a Challenge Tracker too.
If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:
The magic will be when I get more consistent with my workouts, but that’s another post.
This is how I planned (and plan) my fitness routine and workouts to lose 45 pounds in 4 months.
I am currently using this same routine and schedule to reach my current weight loss goal of 50 pounds.
Below, I’ve also included ways I get more out of the gym during my workouts.
Go during a time when there’s less people, more space
I like to go to the gym when I don’t have to wait for a machine, weight, or attachment.
There’s nobody I have to dodge or wait to pass or finish their exercise so I could start mine.
I’m not feeling surrounded, crowded, or “tired” from all the extra bodies around. It’s a quieter, calmer time.
Not that I hate when the gym is super busy and avoid these times at all cost. Sometimes, I do go (if I MUST) during busy hours. My secret to getting in and getting the most done, however, has been to avoid the crowd.
I get to the gym by 4 am. At the crack of crack of dawn. When most people in there are dead ass serious about their workouts.
There’s more space to workout, of course. I can hold on to equipment for a circuit without someone needing the same equipment. And there’s less hustling and bustling around.
And did I mention that the people are serious?!
There’s just something so productive about working out around a bunch of other serious, early morning lifters that makes my workouts pretty sweet. We get out of each other’s way and limit conversation. It’s nice.
Going early has saved me time, allowed me to get more done since I can work with more equipment, and has also helped me really get the most out of my workout.
Other times the gym crowd is pretty thin:
Around 9 to 10 am
After 12 pm until 3 pm
9 pm and later (I think, I’ve actually only been to the gym around this time a few times. It looked pretty thin in there.)
Saturday early mornings – 12 am and 7 am
Sundays seem pretty relaxed all day (might depend on where you live though)
Show up knowing what I will be doing
Showing up to the gym with a plan is crucial.
It allows me to go right where I need to go, gather any equipment I need for my circuit workout for the day, and get right to it.
I used to show up without a plan for specific exercises, but I knew exactly what body group I was doing on that day.
For example, Mondays, Wednesdays, and Fridays are my legs and butt days while Tuesdays are dedicated to back and arms, Thursdays are for chest and shoulders, and Saturdays are for legs and abs with long-ish cardio.
Then I know what my routine is when I get to the gym. I start with 10 minutes warm up, then do a circuit of 3 to 5 exercises (if I have more time, I’ll add a second circuit of 2 to 3 exercises), and I end with 20 mins of HIIT cardio.
Being that I’ve been lifting weights for some time, it was easy for me to go into the gym and know what exercises I should do for that day.
Now I have a plan of exactly what exercises I need to be doing, how many sets, and how many reps thanks to my ex which happens to be a personal trainer and body building champion. (Not that I’m bragging because I’m so not. lol)
I think he’s trying to get on my good side so I asked him for one of his training plans that he usually charges $150 for.
He put together a plan that focuses on building my legs and butt (because I like my legs thick) but will still give me sexy arms and back, cute shoulders, and a tight waist. I like it.
Showing up with a clear plan of what I will be doing has made my time at the gym pretty damn productive.
Batch body groups onto the same days
So… Like I’ve mentioned above, I batch body groups onto the same days.
Mondays, Wednesdays, and Fridays are butt and legs days, Tuesdays are for back and arms, Thursdays are for chest and shoulders, and Saturdays are legs and abs… and a long-ish cardo session if I’m in the mood.
Imagine having to do legs one day, abs the next, chest the following and so on. That even sounds confusing and like it takes way more time during the week.
I feel like I wouldn’t even get done what all needs to get done in a week at the gym.
Now, if you already workout that way, and it’s working just fine for you, don’t mind me.
What I have found by batching body groups onto the same days and having themed days at the gym is I save plenty of time, get more out of my workout since I’m working body groups that function together, and I have a more intense workout.
It’s also much more focused and easier to plan.
Group exercises into circuits
The fourth way I plan my fitness routine to get the most done during my session is put my exercises into circuits.
This looks like:
Circuit 1: 3 sets – 12 reps
Dumbbell step ups
Circuit 2: 3 sets – 12 reps
Instead of finishing 3 sets of squats before moving on to the dumbbell lounges, I work all the exercises in 1 set.
On leg days, it takes me about 45 minutes to an hour and half, sometimes 2 hours, to complete my circuits. On upper body days, it’ll take me less than 45 minutes and sometimes as short as 20 minutes.
Working out in circuits saves me time by helping me get and stay focused without having to move to a new machine or grab new weights for a different exercise. I get started on a set with everything I need.
Set up my equipment before getting started
This helps me save hella time at the gym.
I’m not walking around looking for weights at all once I get started on a circuit.
Because I go to the gym knowing what I will be doing that day, I also know what equipment I will need and gather accordingly.
And sense there aren’t many people there, I don’t have to worry about hoarding equipment from others.
Setting up before I start makes the workout go by faster by cutting out the fluff of walking to the weight and walking it back.
It likely makes my workouts so productive because it keeps me focused to have everything I need for the circuit in one place.
Give it a try if you find yourself running around the gym looking for stuff.
Do HIIT cardio after I finish lifting
I also incorporated high intensity interval training for my cardio sessions.
For me, they’re easier to do, I get more of a workout out of them, and they take less time.
It’s a workout that takes less time, but has more benefits and is more challenging.
Incorporating HIIT cardio has definitely helped me get more done in less time.
Hope you’re able to find some pointers and tips from my routine.
My workouts work for me because they are intense, pack a lot of work into a short period of time, and are organized in a way that help me achieve my transformation goals.
Please let me know if you’ve got any questions and I’d love to know what has worked well for you in the gym.
Weight Loss Transformation Resources
If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research: