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Weight Loss

How to lose 100+ pounds with a simple and satisfying diet

Weight loss really isn’t as complicated as we’ve all made it seem.

It isn’t the easiest thing to do, but it can be simple. And it’s actually the simplest when you’ve got more weight to lose.

Below, I share how to lose 100+ pounds with a diet that’ll be simple and satisfying.

And highly effective if you stick to it and let it work its magic.

Pin How to lose weight when you’ve got over 100+ to lose

Cut out all highly processed foods

Cut out all the CRAP (carbonated drinks, refined sugars, artificial foods, processed foods).

This simple, first step here can knock off 10 pounds in a week if you let it by cutting out all the foods that cause water retention, blood sugar dips and spikes, increased appetite, and cravings. These foods can also be addictive.

Plus these foods cause weight gain even if they’re eaten in moderation because of how much sugar they have, how much they trigger overeating, and how hard they can make caloric restriction.

Cutting out all highly processed foods makes this weight loss thing so much simpler.

Focus on eating all real foods at first

So what is there to eat now?

REAL FOODS.

Before even going into caloric restriction, cutting back on carbs, intermittent fasting, or going full-blown keto, let your body detox from the Standard American Diet first with some good ol’ fashioned real foods.

If you don’t and jump right into something intense, you could struggle with sugar withdrawals and intense detox symptoms you really don’t have to struggle through to lose weight. You can transition and still lose weight.

Plus you increase your chances of sticking to it when you do since you’ll be in less pain. (From my experience)

Focus on eating meat, vegetables, fruits, root vegetables, raw nuts, and healthy fats.

Eat 3 meals a day with a goal to lower how often you eat in a day

Eating less frequently in a day helps with weight loss which is why intermittent fasting is such a hit.

It works.

To begin eating less frequently in a day, start with sticking to eating 3 meals of real foods a day.

If you already only eat twice a day on the standard American diet, you might find that without the highly processed foods, your cravings and appetite will increase. This is sugar withdrawals.

To help, plan out 3 meals of real foods a day and practice sticking to those 3 meals a day in order to work through the cravings and withdrawal symptoms.

Eating 3 healthy meals a day of real foods will help your body regulate blood sugar and appetite and get rid of cravings.

Once detoxed and comfortable on 3 meals, cut back on carbs to speed up weight loss

Once you’ve detoxed from highly processed foods and are comfortably eating 3 meals of real foods a day, you can begin cutting back on carbs to speed up weight loss.

You first focus on removing highly processed foods and eating 3 meals a day in order to make cutting back on carbs an easier routine to endure than if you hopped right into it and suffered the withdrawal symptoms AND cutting back on carbs.

That’s stacking struggle on top of struggle and is easily avoided with transitioning.

To begin cutting back on carbs, remove all types of potatoes from your diet, cut out high sugar fruits like bananas and apples, quit eating beans, cut out starchy vegetables like carrots, and limit raw nuts.

Instead, eat meat, low-carb vegetables, and healthy animal fats.

Start implementing intermittent fasting to intensify weight loss

What I’ve experienced is a natural “slip” into intermittent fasting once I detoxed from the standard American diet and lowered carbs.

My appetite decreased so much that I started needing to eat less food. I went from needing to eat 6 times a day as a very hungry woman to needing to only eat once or twice a day. The appetite transformation is real.

I started intermittent fasting without forcing it to happen and I believe that when our bodies are getting the right foods, and there is fat on it to be burned, our appetites will decrease to burn the fat it’s stored.

To start intermittent fasting, cut out breakfast or dinner, but most of all listen to your body. If you don’t need to eat dinner, but have gotten into a habit of eating dinner although you’re not really hungry, cut it out.

Same with breakfast, if you don’t need it, don’t eat it. (that rhymed)

Pump up that fat burning even more by cutting back on dietary fat

Going through these steps, you’ll transition from being a sugar burner to being a fat burner.

You can tell you are a sugar burner if you experience symptoms like hunger headaches, moodiness, and the jitters if you go too long without eating. This is because sugar is an energy source that is burned quickly.

When you become a fat burner, you can go longer without eating because fat is a more sustainable energy source that takes longer to “burn.”

And what I’ve found is when I became a fat burner, I experienced more fat loss when I cut back on how much fat I was eating.

I learned that fat can either be burned from the plate or off the body when you become a fat burner.

To cut back on fat, and still eat enough calories, make sure to eat enough protein and don’t add extra fat to meals.

What makes all this simple and satisfying

It removes what causes weight gain, increased appetite and cravings and implements practices that cause weight loss like low carbs and eating less frequently.

Weight loss can be a really simple process of becoming a fat burner and then extending that fat burning with implementing fasting.

The new bundle, How to Intermittent Fast on Keto for Fat Loss, helps you leverage being a fat burner on keto and then taking advantage of being a fat burner with intermittent fasting.

The bundle includes 2 30-day meal plans, 6 ebooks to help you establish a keto for fat loss lifestyle and weight loss routine, over 50 meal ideas for eating keto while intermittent fasting, and how to improve weight loss results.

How to Intermittent Fast on Keto for Fat Loss

This is technique is straight from my 75-lbs weight loss transformation after trying “everything.”

Picking up what I put down here? Save it for later by pinning it to your Weight Loss or Weight Loss Tips board on Pinterest. 🙂

How to lose 100 pounds in under a year

How to lose weight in a week: 5 simple steps I’ve used to lose 10 pounds in a week

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.

How to lose weight in a week without working 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.

Drink water.

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.

How to lose weight in a week: 5 simple steps I've used to lose 6 pounds in 5 days

Listen, intermittent fasting on keto WORKS, and this is coming from a woman that has experimented with “everything” to lose weight quick.

Check out my bundle How to Intermittent Fast on Keto for Fat Loss for details. Really put these 5 tips to work for you the right way.

Found this post helpful or motivational? Pin this post to your Weight Loss Tips board on Pinterest. 🙂

How to lose 10 pounds in a week

How to Intermittent Fast on Keto for Weight Loss: How I lost a total of 75-pounds after trying “everything”

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.

Keto Intermittent Fasting + Losing Weight + Results pin

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 using a keto calculator to determine how much food you’ll need to eat for your body and activity level. And then plan your meals.

In my How to Intermittent Fast on Keto for Fat Loss bundle, I’ve planned simple, keto meals that work best for intermittent fasting and breakdown how to plan keto meals for intermittent fasting.

My weight loss transformation with intermittent fasting on keto
My weight loss transformation

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.

How to Intermittent Fast on Keto for Fat Loss bundle

The How to Intermittent Fast on Keto for Fat Loss bundle is designed to not only show you how to do keto intermittent fasting, but how to also fit it into your lifestyle and optimize weight loss.

Did you find this post useful, motivating or inspiring? Save this pin to your Intermittent Fasting, Weight Loss, or Intermittent Fasting for Weight Loss boards on Pinterest. 🙂

How to do intermittent fasting for weight loss

10 weight loss tips for women that work from my 75-lbs weight loss transformation

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.


10 weight loss tips for women that work

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.

Related post: How to become fat adapted to burn fat without torturing yourself with sugar withdrawals

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!

Related post: How I lost 6 pounds in 5 days – starting the weight loss routine strong

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.

Related post: How to simply lose weight if you weigh 200 lbs or more

Tip 4: Exercising too hard or too soon can make you too hungry to be consistent on your weight loss routine

We pretty much know exercising increases appetite right? The more you workout, the hungrier you will be.

So imagine being fresh on a diet that is a change for your body so causes increased appetite and cravings, then coupling that with exercises that also increase appetite and cravings.

It’s like stacking hungry on top of hungry making it really challenging to stick to your weight loss routine. Challenging in ways that not even will-power or self-discipline can handle.

Your body is just too hungry and you’ll fight it into fat loss submission. Often times then not, we lose and end up beating ourselves up over our lack of consistency.

In these instances, it’s not you boo, it’s that you’re exercising too hard and, or too soon.

Instead, if you’re fresh on a diet, give your body time to adjust to that diet. Give it about 2 to 4 weeks to withdraw from sugar, get used to eating real foods, and having a normal appetite.

Then slowly began to incorporate exercises like light weight lifting and HIIT cardio. Determine if you’re doing a safe amount of exercise for you by keeping note of your appetite.

If your appetite and cravings increase, you’re exercising too hard. If they don’t increase, you’re doing just fine.

Related post: How I planned my workout routines for the gym during my weight loss transformation

Tip 5: Eating too much fruit can increase cravings and snacking

I’ve seen so many people post fruit bowls as their breakfast in Facebook weight loss groups and then post about how they’re struggling with cravings and snacking between meals.

If only I had the courage to tell these people their fruit-bowl breakfasts were highly likely linked to their cravings and snacking habits.

I didn’t know this either until I learned the truth about sugar in fruit and quit eating so much fruit.

Fruit has sugar. Some fruit more than others. And if you eat too much fruit, you will increase your cravings and need to snack.

And truth be told, a lot of the fruits we have today are bred to be super sweet and more accessible than our ancient bodies are used to.

So although fruit is considered “healthy,” it isn’t a food our bodies are used to having at the amount we’re able to have them. Our bodies aren’t used to how sweet these fruits are.

But our bodies still react in ancient ways by wanting more of it in case we’re not able to find more fruit later. It’s an evolutionary reaction to sweets. Our bodies evolved to get it when it can.

Unfortunately, we keep getting it to the tune of having full fruit bowls for meals and eating fruits all day. Or having fruit smoothies and juices.

Our fruits are also way sweeter with more carbs in them.

This increases our cravings, appetites, and blood sugar levels.

Limit fruits ESPECIALLY if you’re someone that struggles with strong cravings and feeling hungry “all” the time.

I used to believe I was just naturally a hungrier person that would have to spend my life carrying snacks so I could keep my mood and blood sugar in check.

Then I quit eating as much fruit. Changed the game forever.

Related post: 33 healthy real foods I avoided to lose 45 pounds

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.

Save yourself the trouble and ditch ‘em.

Related post: 8 keto diet meal ideas for weight loss that helped me lose 45 lbs.

Tip 7: Cheat meals can stall your weight loss progress

Yea, yea, I know. Life can get boring without the occasional pizza or decadent piece of chocolate, but hear me out here.

If you’re struggling with cravings and are working to regulate your appetite, reintroducing foods that cause increased cravings and appetite can be what’s holding you up.

It can be these foods that are making you hungry on your diet during the week and it can be these foods that are making it hard for you to stick to your weight loss routine.

Eating them once a week can make it hard for your body to regulate blood sugar. Regulated blood sugar means less cravings and an in check appetite.

But if you’re eating a cheat meal that throws your blood sugar into the air once a week, you put your body back at a stage that it needs to deal with the sugars and regulating again.

This only keeps your cravings and appetite high instead of letting your healthy routine do its job of regulating your appetite and cutting cravings.

(That’s if you’re on a real foods diet that will actually eliminate cravings and regulate appetite. If your diet is already a bit funky, that cheat meal just makes it even yuckier.)

If you’re struggling with cravings and a whacky appetite on your current weight loss routine, and do have a weekly cheat meal, try going 30 days without the cheat meal.

It might change your life.

Cheat meals used to cause me all types of issues during the week. I cut them out and started being able to stick to my diet long enough to actually see weight loss.

Related post: How to break stalled weight loss on the ketogenic diet

Tip 8: Alcohol makes weight loss hard

Simply put, alcohol is sugar. Even the low-carb, keto-friendly, diet-friendly drinks.

Through my experience, they do trigger increased cravings.

Also, I don’t know about you, but when I drink, I like to eat and the last thing I’m looking to eat is something healthy.

I want fries, a sloppy burger with bacon on it, and a fat slice of something sweet and cakey. Maybe even a chunky milk shake. Oo, or pizza.

And I want them at the worst times. Late at night or super early in the morning after the club.

So what I did was cut out the drinking… for now. I might allow myself wine once I reach my goal, but we’ll see.

My weight came right off and sticking to my diet got much easier without alcohol in the picture.

Related post: “How to build self-discipline” – weight loss & mindset

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.

Related post: How I lost 6 pounds in 5 days – starting the weight loss routine strong

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.

Liberating to say the least.

Related post: How I lost 45 lbs in 4 months on effortless intermittent fasting

Round up

Tip 1: You don’t have to starve or suffer with cravings to lose weight

Tip 2: Caloric restriction is much easier on a high fat, low carb diet

Tip 3: Focusing on eating all real foods and 3 meals a day is a great first step towards a successful weight loss journey

Tip 4: Exercising too hard or too soon can make you too hungry to be consistent on your weight loss routine

Tip 5: Eating too much fruit can increase cravings and snacking

Tip 6: Low fat foods actually increase cravings and increase appetite

Tip 7: Cheat meals can stall your weight loss progress

Tip 8: Alcohol makes weight loss hard

Tip 9: Implementing a daily mindset alignment practice can greatly improve your consistency and self-discipline thus improve your weight loss results

Tip 10: Keto intermittent fasting has been one of the best methods for lasting weight loss

Conclusion

These are 10 major tips I have to give from my very own weight loss transformation.

I first started losing weight when I was 14-years-old and weighing 245 lbs.

Over the last 18 years, I’ve learned so much about health, wellness, and weight loss learning about what is healthy eating and how to make weight loss work.

I’ve put together this weight loss bundle you might find helpful

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these weight loss tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

How to Intermittent Fast on Keto for Fat Loss bundle

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

And make sure to download your free How to Intermittent Fast on Keto for Fat Loss training and checklist.

How I lost 6 pounds in 5 days – Starting the weight loss routine strong

And I lost enough bloat to notice. 🙂

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
  1. 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:
    1. Meditation (20 mins)
    2. Writing a list of positive aspects, things I appreciate, things I’m thankful for (until the page is full)
    3. Studying a chapter of a personal development book I’ve finished reading (20 to 30 mins)
    4. Read a personal development book I haven’t finished reading yet (30 mins)
    5. Write 1,000 words (1 hour or if I reach 2,000 words)
    6. Workout (45 mins)
    7. Shower, dress, makeup (1 to 2 hours)
    8. Eat breakfast (30 mins)
  2. 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.
  3. Create a new list of your healthy habits in the order you will do them in. This is your new routine! 🙂
  4. 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.

Came across this jewel of an audible book called Never Binge Again: Reprogram Yourself to Think Like a Permanently Thin Person by Glenn Livingston Ph.D.

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.

– The Carnivore Diet: How to Survive the First Month

My meals have also included eggs so not sure if I’m being 100% but so far, so good.

Here’s what a meal has looked like:

  • 4 eggs
  • 1 tbsp of Avocado Oil Mayonnaise whisked into the eggs before frying
  • 1 tbsp of butter to fry my eggs
  • 3 pork breakfast sausage links
  • A scoop of Primal Kitchen collagen blended in coffee with a tbsp of butter

Nothing fancy. Simple. Oh so good.

Lastly, DRINK WATER, HYDRATE

I made sure to stay hydrated for sure.

The goal is to drink a gallon a day.

For some reason it’s easier to finish a gallon when I drink from a cup with a lid and straw. And I make sure to keep it full.

Water has helped with my cravings too during this first week.

When I think I’m hungry, I drink water and it’s been working.

Moral of the story: hydrate.

Round up

How did I lose 6 pounds in 5 days:

  1. Put myself back on a routine of healthy habits
  2. Practicing complete abstinence from highly processed foods and quit drinking alcohol including keto-friendly alcoholic mixes
  3. Made meal combinations hella simple – protein and a fat – no fancy recipes or keto-friendly packaged foods and snacks
  4. No eating after 4 pm
  5. Trying Carnivore Intermittent fasting
  6. Drink 1 gallon of water a day

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How to become fat adapted to burn fat without torturing yourself with sugar withdrawals 😣

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.


I do not own the rights of this image. Image is the property of the original artist.

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:

  • Butter
  • Egg yolks
  • Avocado oil mayonnaise
  • Avocado oil
  • Raw dairy (while transitioning to lower-carb diets)
  • Duck fat
  • Beef tallow
  • Lard
  • Chicken fat

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

They have:

  • 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
  • Grass-fed Ghee
  • 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.

I do not own the rights of this image. Image is the property of the original artist.

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How to simply lose weight if you weigh 200 lbs or more

Simple tips for natural weight loss. Not easy.

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.

how to lose weight when you weigh 200 lbs or more

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.


free download health and wellness cheatsheets


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, 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.

I’ve put together a FREE bundle that helps you transition to clean eating and weight loss with a plan, cheatsheets, a resource guide, and worksheets for planning your new habits and meals. Check it out.

free download health and wellness cheatsheets

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.

Practice no-night-eating

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.

Conclusion

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.  

More weight loss tips to check out

I’ve put together this weight loss bundle you might find helpful

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these weight loss tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

Feeling what I put down here? Found it helpful and motivating? Share the love and save a pin to your Weight Loss Tips or Weight Loss board on Pinterest. 🙂

weight loss plan if you weigh over 200 lbs

Intermittent Fating for Weight Loss: How I lost 45-lbs in 4 months the easy way

The easy way?

Yes, the easy way.

It seems I lost the most weight when I didn’t know what intermittent fasting was. I just followed the advice to not go to bed on a full stomach.

The weight seemed to fall right off of me. So much so that one morning I got up, stretched my arms to the sky, and my waste beads slid right off. I was shooketh.

Below I detailed how I got to the size I am at right now using an intermittent fasting routine that was relatively easy and didn’t take much thought to follow.

I’m also going to share the foods I believe made it easy to intermittent fast. And I’m someone that used to be a really hungry person.

Like, needed to eat every few hours and will cuss out inanimate objects if I didn’t, type of hungry. It was rough.

intermittent fasting before and after success story pin

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. Full disclosures.


Learned how to eat like a human

Seriously, there’s something liberating about learning how to eat like humans are supposed to eat.

It took me years of trying all types of diets before I realized the “secret sauce,” so to speak, was to just focus on eating real, nutrient dense, clean foods.

Is it still called paleo? I haven’t heard anyone say “paleo” in a while. lol

I’ve been paleo for almost 8 years and going paleo took away plenty of confusion for me.

Foods that come from the earth or have spent their lives living off the earth (eating grass or other animals for example) are the foods that humans are supposed to eat.

All of these newer foods have created the obesity epidemic we’re currently dealing with in addition to the heavy use of sugar, inflammation-causing industrial oils, and soy.

Figuring out how to eat clean, nutrient dense foods helped me then figure out how to eat when I need to lose weight.

I also cleared up my eczema, regained my monthly cycle that’s like clockwork now, and I improved my digestive system.

Here are a couple of my favorite books that have taught me the truth about modern foods, the problems with the standard American diet, and what to do to live a healthier life.

  • Why We Get Fat: And What to Do About It by Gary Taubes – This was the first book I read about what was wrong with the food industry, how the government came up with its idea of what was healthy eating, and how simple it actually is to eat healthy. I have to say it ins’t always easy to eat healthy, but it’s much simpler than we have been led to believe.
  • Eat the Yolks by Liz Wolfe – I listened to the audible and Liz had me cracking up. She’s funny. And hella informative. Eat the Yolks debunks a lot of misinformation we’ve been force fed about what is healthy eating including egg white omelettes.

More posts on learning to eat like a human


free download health and wellness cheatsheets

Transitioned into a Keto for weight loss diet, did not nose-dive

If you’re someone that knows you get hungrier than most, do yourself a favor and ease into a lower-carb, paleo, ketogenic-ish diet.

Don’t nose dive. Give your body time to adjust to getting less carbs. From experience, it makes it easier to stick to.

Transitioning into this lifestyle made it more of a lifestyle than a diet, which made it easier to stick to. I’ve nose-dived into SEVERAL diets with little to no luck. I’ve been eating paleo for over 7 years now. Longer period of time and better results.

To transition, I spent a few weeks eating your basic paleo diet.

This included sweet potatoes, fruits, paleo-friendly baked treats, dates, and any food that isn’t man made. I also limited snacking and got to a point where I could comfortably eat 3 meals a day.

Once the cravings were under control, I was learning to trust my appetite, and was ready to turn the weight loss up a notch, I cut out sweet potatoes, fruits, paleo-friendly flours, dates, nuts, any super sweet fruits, and starchy vegetables.

I watched protein to make sure I was eating enough calories and loaded up on dark, leafy greens and cruciferous vegetables.

My appetite was in check and it was easier to go without eating for longer periods of time because I honestly wasn’t hungry.

And this is still the case. I still do not need to eat as often as I used to eat before going low-carb.

Currently, there are some days where I do just fine on one meal. Or I don’t eat a second meal until 6 to 8 hours later. Not hungry.

I used to eat every few hours.

Truly liberating for someone that ate like me.

More posts on transitioning

Stopped eating a few hours or more before bedtime to effortlessly intermittent fast

I’ve been picking up out here in these health and wellness streets that eating right before bed is cool to do again.

Especially in the intermittent fasting convos where people are eating their last meals as late as 9 pm.

When I first heard that, I gasped. Kid you not.

Compared to eating close to bed time, I’ve experienced the easiest weight loss when I stopped eating between 3 to 4 pm and was in bed by 9 pm.

I’ve also heard that most repair goes on while sleeping and if the body is digesting food while you’re sleeping, it won’t use that time to rejuvenate and repair.

So I’ve heard. And it worked for me. I shrunk all while intermittent fasting during my sleep.

The following morning I would eat my first meal by 9 am. That gave me about 17 hours of fasting. With most of it done while I was sleeping.

More posts on starting intermittent fasting

What I did NOT eat

Here’s a list of things I stopped eating. These are the foods I got rid of when I learned how to eat in a way that better served my needs.

I’ve also included a food list for transitioning to clean eating and intermittent fasting with a transitioning plan in my FREE Quick Weight Loss and Intermittent Fasting cheatsheets and worksheets.

This FREE bundle also includes worksheets that help you plan your health and wellness goals and healthy meals.

More posts on what NOT to eat

What did I eat

While transitioning 

These foods made it super easy to stick to clean eating while I was overcoming sugar withdrawals and working through cravings.

They helped my body heal and helped me get to a point where I could trust my appetite.

I also still lost weight.

If you’ve also had challenges with sticking to a clean diet, find yourself feeling addicted to foods and have a tendency to binge eat if you slip off of a super strict routine, give this list a try.

It’s a list of real foods with most of them being Paleo approved. I say “most” because I’ve seen some Paleo site say dairy isn’t Paleo, while others say raw dairy is fine.

From my experience, raw dairy (in moderation) is great when transitioning, but not so great when taking your weight loss transformation to another level. Like, when I hit a plateau, dairy was the first to go.

  • Chicken
  • Beef
  • Turkey
  • Pork
  • Eggs
  • Healthy fats
  • Raw milk, raw milk cheeses
  • All types of fruits and vegetables
  • Raw nuts and raw nut butters
  • Keto and paleo friendly flours and packaged foods

While focusing on fat loss

What I noticed while sticking to the foods listed below was a decrease in appetite and an ability to fast for longer periods of time.

I even got to a point where I could not finish my prepped meals. I was simply too full.

From my experience and online research, these foods do not raise insulin as high as starchy vegetables, substitute flours like almond and coconut, or Paleo-friendly sweeteners like Agave or coconut nectar.

  • Beef
  • Turkey
  • Eggs
  • Chicken
  • Healthy fats
  • Cooked dark leafy greens
  • Low-carb fruits and vegetables

Check out my latest post where I share the keto diet meals I put together that has helped me lose 45 pounds. This post can help you put together your own meals.

More posts on what to eat that make intermittent fasting easier

Working out

I worked out fasted early in the mornings and continue to do so.

My workouts consisted of a 10 minute warm-up of light cardio, weight lifting, and then a 20 minute HIIT cardio session to finish. Oh, and I stretch afterwards.

Give yourself time to adapt to intermittent fasting before starting a workout routine. If your body isn’t adapted to burning fat and fasting, working out can be a pain in the ass. Especially if you try to workout fasted.

Working out increases your appetite. Fasting increases your appetite (duh).

Stacking hungry on top of hungry will make intermittent fasting way harder than it has to be. Trust.

Instead of going ham at the gym during your first week of intermittent fasting, try giving yourself a solid two to three weeks of intermittent fasting before you start a heavy workout.

I believe walking and yoga is fine, but lifting and hard cardio can be a challenge when new to fasting.

But do what feels best to your body.

As someone that used to be a very hungry person, I gave myself two weeks before working out at the gym.

(Even as someone that’s eaten paleo a majority of the time.)

I knew I was good to workout because I felt energized after my workout and I didn’t get tired during.

Round up

I ended up losing 45 lbs in 4 months by eating foods that kept my insulin relatively low – shortening the amount of time it took my insulin to get low enough for my body to burn fat – and doing a majority of my intermittent fasting while I was sleep.

Before living a Paleo lifestyle, I had tried what seemed like EVERYTHING to lose weight. A weight loss journey that started when I was 15-years-old and 245 pounds.

I’ve juice fasted on juices I made myself, I ate a raw foods diet, I was a vegan, I was a vegetarian, I did the master cleanse, I tried eating one grapefruit a day, I did a blood type diet, I did a liver cleanse, and even did a fat flush diet.

Nothing has worked for fat loss, appetite control, and keeping cravings in check like intermittent fasting and eating real foods meant for humans that don’t raise insulin too high nor trigger cravings.

Need a plan to put these weight loss tips that work together?

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these weight loss tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

Feeling what I put down here? Found this post helpful and, or motivating? Share the love and save it to your Intermittent Fasting or Intermittent Fasting for Weight Loss boards on Pinterest. 🙂

intermittent fasting for weight loss

DISCLAIMER: This strategy and these tips I am sharing with you because it has worked wonders for me. I’ve gathered them after spending YEARS trying all types of diets and doing lots of research. I am not a dietitian, nutritionist, nor a medial professional. As always, please check with a professional before starting a new health and wellness routine. ESPECIALLY, if you’re on medications or have health complications.


3 ways to change your diet into a lifestyle and improve your weight loss success

As a recovering chronic dieter, I know the struggle.

You’re constantly drawn to new diet trends like a moth to the flame. One month you’re doing a master cleanse, the next month you’re drinking powdered meals and eating a salad a day.

But nothing seems to really get you to where you want to be: weight loss and weight loss that last.

That was me for a while although I didn’t quite see it that way. Being the geeky, science nerd, hippie that I am, I was constantly reading up on and trying new holistic cleansing methods for weight loss.

I was a vegetarian after I read somewhere that meat allegedly caused weight gain. When being a vegetarian didn’t work out right, I became a vegan. And when that seemed to also stall my weight loss, I went raw food vegan. I saw my diet hopping as lifestyle testing.

See, my train of thought during this time was eat less to see results so I was drawn to holistic methods that required less and less food. Soon after being a raw food vegan, I found myself doing master cleanses and juice fasts to lose weight. Those were even harder to stick to and I jumped on to some other “holistic” method.

Sound familiar? Well here’s the secret to ending serial dieting: stop dieting and start living. Sounds cliché, I know, but it’s really that simple.

When I finally realized I could not starve to get the weight off, I found a lifestyle to stick to, that satisfied me, and made the most sense to my geeky, science nerd, hippie self.

Here are the steps I took to end my 15-year serial dieting:

Step One: Get out of the mindset of “quick” weight loss

The first thing I had to do to change my diet into a lifestyle was to quit expecting quick weight loss. In expecting weight loss to happened quickly, I wouldn’t stick to a diet for very long or I would think I needed to make changes.

Instead of giving a routine time to work or my body time to heal, I would move on to something else to see if I can make weight loss happen quickly.

Step Two: Educate yourself on what is truly healthy eating

In retrospect, this was a tough one. EVERYBODY swears they know what healthy eating is. They’ll swear their methods are backed by science and guaranteed. Even in the holistic and wellness communities. I’ve too been fooled. But as a science and research methods nerd, I eventually came across nerdy information that has worked like a charm.

I suggest starting by going to websites that discuss the paleo diet by Googling paleo. I’ve found that these paleo communities do really well with breaking down misconceptions and myths surrounding health, weight gain, weight loss, and how modern foods affect our bodies. Get lost down the rabbit hole for a bit. It’s a trip.

Step Three: Implement and be easy on yourself. It’s a journey.

 Lasting weight loss and a healthy body is a journey without an end destination. Yeah, you’ll reach your goal weight, but you’ll still have to maintain. Along the way, you’ll make mistakes and that’s totally ok. You might even fall off and gain weight.

Forgiving your self, learning how to improve and moving forward are the best methods. Not only for weight loss, but also for practicing self love. Along the way, it’ll get easier to implement your new, healthier lifestyle and the “mistakes” will come less often. And maybe not. The important thing is to keep trying, starting with baby steps if you need.

At first, I found myself disliking me for not being able to stick to my new healthy lifestyle. But I eventually realized that each time I made a mistake, I learned and grew from that mistake.

I did, in fact, get stronger although I thought I was weak. There was nothing to dislike, just a lot to love and enjoy about the transition.

Conclusion:

Recovering from serial dieting took ditching the gimmicks, educating myself on food and being easy on myself. Remember, this is a journey with room for mistakes.

Mistakes are where the lessons are and when the growth happens so don’t beat yourself up. On this journey, you’ll realize that you feel much better without the mistakes and you’ll learn how to avoid them.

End your search for the next best diet and end serial dieting in your life with knowledge, simplicity and self-love. You’ll do just fine.