As summer approaches, many of us put a lid on our weight loss goals for the summer and promise ourselves that we will deal with losing weight in the fall when things settle down! But guess what peeps, life is NEVER going to settle down. Something is going to happen, it always does. I mean 2020 was a prime example of that! So instead, just buckle down and find what works best for you and your life! And in this blog, I am going to tell you exactly how to do that! Because it is not hard to lose weight, you just have to work smarter!
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Social media, TV, and ads thrown in your face all the time, it is no surprise that so many women are confused about what they should follow! There are so many “names” out there. Keto, Whole 30, Paleo, and the list goes on! So, what do you do when you are faced with TONSSSS of choices? Well first, what you should be doing is listening to your body because that is something we don’t do!
As a coach, I am different from others you may follow on social media because I want you to feel educated! It took me a bit to get to the point of realizing I am not getting the results because I was beating my body into submission, so I want to make sure others aren’t doing that. I want to be there to help you and say something doesn’t feel right there if something isn’t working! I am tired of women feeling broken by the system, and I want to make sure they have not broken again!!
So… how do you actually lose weight? At the end of the day, I don’t care what you called it or the program you did, you lost weight because you ate fewer calories! If you start with basic math, you will see the weight loss if you are eating fewer calories than your body needs!
Let’s start by figuring out how many calories do I need and creating a sustainable calorie deficit. (you can learn all about this on the REPS Episode…) In a nutshell, the REPS formula is as follows:
● Is it Realistic? Can you actually do it for your life?
● Are you Excited? Do you look forward to your workouts? Do you look forward to your meals?
● Can you Plan for it in your life?
● Is it Sustainable??
This is all about you and what YOU CAN DO!!!
Ok so back to how to lose the weight. Like I said, you have to consume fewer calories than you were prior, so you want to be in a caloric deficit. You need to figure out if you are over consuming calories! I don’t care what they are made of, but if you are over-consuming calories, you are not in a caloric deficit!!! So, the first thing I like to start with is to take your current body weight and multiple it by 12. We are going to use 170 as a weight, so multiply it by 12 and you have 2,040. This is the amount of calories you need for a baseline. So, you want to be at this or below.
The only way to find out how much you are consuming daily is to track your calories. The best app I think that I use is My Fitness Pal. It is easy to track your food and do what you need to do. Don’t worry, you don’t have to do this for the rest of your life. This is like a gas gauge! Just taking a barometer so you know what you are eating and where you are. How do you know if you need to make changes if you don’t know? So, this is just something you need to do for a few weeks to see where you are at! As a coach, I can’t help you with your weight loss goals if I don’t know what you are eating!
So, this is just a great way to piece together what is going on. (And please remember, there is no judgment here… and if your coach does judge you, then you need a new one!)
Ok, so here are the 3 steps you have to take to start losing weight the smart way!
Step 1, just focus on basic math! Bodyweight times 12 to see caloric intake. Look at this for 2 weeks to see where you are.
Step 2, do your best to hit those targets! After 2 weeks, let’s check-in.
● How are you doing?
● Are you hitting that number?
● Are you hungry?
● How is your energy?
● How are your cravings?
Check-in with all of that!! Here is an example:
“Never feel hungry,” Move that calorie number down.
“I am always hungry.” Let’s look under the hood and what exactly you are eating. Is it not sustaining you?
Then I can take it to the next level.
Are you eating enough protein? This is one of those big things that so many people don’t have enough of. (And it’s more than just having protein powder all day every day.) Ladies should be having 80 to 100 grams of protein a day for your food, and you can split it up between your day, or have it all in one sitting.
Protein is important because it is the only macronutrient that can help you build muscle. Us women need muscle because the more muscle we have on our body the more calories you will burn at rest! Focus on your body composition and you can do this with strength training!
Step 3, this is everything else.
● Where are the extras coming from?
● Are we seeing any changes in our body?
● Do we need to play around with good fats and vegetables?
You want to build a good foundation so that everything works as you go.
Alright, so what if you have done all of this and you hit a plateau? Ultimately, you will hit a plateau. Everyone does, especially for us ladies over 40. So where do you start when you hit it? There should be a process. So, if things aren’t working, I can see where the kinks in the chain are. How consistent have you been? (need at least 80% of the time consistency with your diet and working out.) What is your training looking like?
What does your food on your plate look like?
Nutrition is not about setting and forgetting. You need to tweak it along the way, usually every 4-6 weeks we are going to tune in and see what is going on! Are we ready to start to get a little bit more nuanced, because, you know, everyone wants to be advanced, but they don’t want to do the actual work to get you through those steps!!
Being able to easily say I did step 1 and I am ready to move onto step 2 is huge. Taking ownership of your progress is what this is all about. But having someone with you to guide you along the way when you need help or need some accountability. If you think about some kid riding a bike for the first time, you have someone holding on to the back of the bike to guide them along. Then…. they let go for a little bit just to see if you’re stable. If they see you are wobbly and unable to hold their balance, they’ll put their hand back. That’s what Fit Girl Magic Society is, especially when it comes to nutrition!!! It helps to point you in the right direction, so you don’t have to go back to square one and seek another diet or program.
You’re with a group of women who actually get it and you work with me!!! Then two times a month, we have a virtual call where you can ask me anything and the door is open for that! This is an amazing community of supportive women who want to be there for one another and uplift one another and walk along with one another on their journeys, and I love what we have built together, and I look forward to hopefully having the opportunity to work with you and help you reach those goals!
You can learn more about our programs with a free call with me to assess your goals!! Just head to this link below!
Fit Girl Magic Society waitlist https://kimbarnesjefferson.lpages.co/fgm-waitlist/
Facebook Page: https://www.facebook.com/FabFitSquad
Facebook Group: https://www.facebook.com/groups/fitgirlmagic/