It is time to STOP the pointless diets and deprivation that do not work and do more damage to your body and self esteem and start changing our nutrition to one you can actually stick to long term and reach your goals…wanna know the secrets? You have to read on…
First of all, when it comes to holistic weight loss & getting the body in balance, there are no magic foods…
There are no magic pills…
There is no “perfect” diet or style of eating that is the secret to fat loss (ie. Keto, Paleo, Vegan, The cabbage soup diet lol)…
When it comes to fat loss, what it really boils down to is that you have to be in a caloric deficit. We know you don’t want to hear that but we have to be consuming less than we burning (and we burn through everything from our heart pumping to hitting the gym to fidgeting so don’t just think this is about exercise). In very simple terms, this means our body still needs energy but if it is not coming from the foods we eat then we have to go get it from somewhere else….
AKA your FAT STORES!!!
That being said, this can be a HUGE challenge for you and / or your clients if you are not approaching it correctly with the right STRATEGIES and foods.
Why? Because when we are in a caloric deficit, we can get very hungry and deal with severe cravings if we aren’t approaching this correctly and providing your body with the nutrients, bulk and foods it needs to turn off hunger and cravings while still being in a caloric deficit. (And believe us, hunger and cravings will ALWAYS win!)
In today’s episode of Fit Chicks Chat, Head Chick (and Nutritionist) Laura is taking you into her 3 Fave Fat Loss Secrets to give your eating a makeover for RESULTS. These strategies are simple but so effective to help you reach your goals while not feeling deprived (and no you do not have to give up carbs lol)
Watch, listen or read below to right out how…
Now at FIT CHICKS Academy with our Fitness & Nutrition Expert program, as fitness and nutrition coaches we focus on working on the following with our clients when it comes to weight loss:
1.Select the best real whole foods to reach their goals & balance their meals (ie complete in 3)
2.Help them consistently be in a caloric deficit while feeling as full as possible
3.Navigate through REAL life being able to stick to this lifestyle
4.Make long term change
In our experience of working with 1000’s of women and 100’s of coaches, this is the only approach that will work for the long haul. If not, you will probably drop weight BUT gain back and more before you know it.
So these are our top 3 weight loss habits that you can easily do that will keep you in a calorie deficit while feeling full as possible and easily do in real life
First lets just talk about the feeling of FULLNESS…there are 2 different areas we want to think about.
#1 – Feeling full during a meal so we don’t overeat AND
#2- Feeling full LONGER in between meals.
This is known as satiation and satiety
During the course of a meal, as food enters the GI tract and hunger goes away, satiation occurs. As receptors in the stomach stretch and hormones such as cholecystokinin become active, you begin to feel full. The response is satiation, which will tell you to stop eating.
Now after a meal, the feeling of satiety continues to suppress hunger and keeps you full between meals, hence you can go longer without feeling hungry.
The difference ….Satiation tells us to “stop eating,” Satiety reminds us to “not start eating again
Now we know that, let’s get into how we take advantage of these 2 responses with certain strategies and foods:
Weight Loss Habit #1 – Include 2 Cups of high fiber, low glycemic veggies at each meal
Why? Fiber provides IMMEDIATE satiation for your client (ie they will feel FULL quicker while eating meaning they will eat less)
How do we do this? Introducing the VOLUME EATING METHOD!
This is about filling up on foods that are LOW in calories but packed with natural vitamins and minerals and full of fiber to provide bulk and fill up the stomach . The key is low glycemic veggies. These are your “watery” veggies such as leafy greens, cabbage, cauliflower, broccoli, tomatoes, cucumbers, asparagus, etc that are LOW in carbs and calories, but HIGH in nutrients, vitamins, minerals, and most important, fibre!
By getting you or your client into the habit of 2 cups OF LOW GLYCEMIC VEGGIES at every meal, they will begin to feel fuller quicker, eat less calories in each meal thus reducing their overall calorie intake for the day aka CALORIE DEFICIT for weight loss
So even if you are eating something that is not as nutrient dense, like a burrito if you eat it with 2 servings of veg – especially before a meal- you will be less likely to overeat and will ward off the cravings
WEIGHT LOSS HABIT – Focus on lean protein at every meal
Why? Because protein is the Macronutrient that provides the most satiety aka keeps you fuller LONGER and help reduce cravings
Also when in a caloric deficit, we lose muscle and fat. Remember the more muscle we have, the more calories our body burns so we do not want to lose our precious fat burning muscle so it is important to get adequate protein to make sure we spare our muscle (ie fat free mass) for fat loss
In terms of food choices, it is recommended to focus your proteins are lower fat the majority of the time as it is less calories, less saturated fat while providing the benefits of protein for fat loss. In terms of food choices, try things like turkey, chicken, fish, lean beef, tempeh, chickpeas (even crickets are a great source of lean protein
And it is not just us. Studies have shown that higher protein diets may increase total weight loss and increase the percentage of fat loss vs diets that are lower in protein
WEIGHT LOSS HABIT #3 – Pick your poison
While on a fat loss journey, you can’t get into the “all or nothing” mentality. This will set you up to FAIL.
You some flexibility to still enjoy your fave foods at times.
But how do you do this without inhibiting your fat loss goal? We call it “pick your poison”
First, focus your meal around Lean Protein and Low Glycemic Veggies as per the last 2 secrets.
Then you can pick only ONE of the following to go along with your meal
2.Starchy or High Glycemic Carbs
3. Sugar (ie dessert)
For example, have a meal of chicken and salad and then make it a “structured flex meal”, you can pick to have a glass of wine OR French Fries OR cheesecake BUT not all 3! This will allow you indulge once in a while and not go off the rails.
So there are our 3 fat loss secrets that you can start implementing today in your diet or with your clients…it really is that easy!
If you are ready to get certified, become a fitness and nutrition coach and build a biz you love, download our full program brochure at www.fitchicksacademy.com/fnebrochure
There is so much opportunity now more than ever so if you have the passion, let’s help you make it happen!
Laura & Amanda
Founders of FIT CHICKS Academy