Tag Archives: no food restrictions

Weight loss too slow?

๐˜•๐˜ฐ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ข๐˜ด ๐˜ฒ๐˜ถ๐˜ช๐˜ค๐˜ฌ๐˜ญ๐˜บ ๐˜ข๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ธ๐˜ข๐˜ฏ๐˜ต? โฃ
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๐“๐ก๐š๐ญโ€™๐ฌ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐š ๐ฏ๐ž๐ซ๐ฒ ๐ ๐จ๐จ๐ ๐ญ๐ก๐ข๐ง๐ . โฃ
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Because reality is, if you were, youโ€™d probably gain it back pretty quickly. โฃ
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In reality a 2-4 lbs loss in a month is a perfect rate for slow & healthy weight loss BUTโ€ฆ โฃ
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Thatโ€™s often when Iโ€™ll hear complaints of it not being fast enough… โฃ
Thatโ€™s often when we tend to get frustrated…โฃ
Thatโ€™s often when we give up and overeat…โฃ
Thatโ€™s often when we jump ship to the next latest & greatest diet trend…โฃ
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๐ข๐ง๐ฌ๐ญ๐ž๐š๐ ๐ฒ๐จ๐ฎ ๐ฃ๐ฎ๐ฌ๐ญ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ค๐ž๐ž๐ฉ ๐ ๐จ๐ข๐ง๐ . โฃ
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If you lost a pound every week for a year you’d be down 52lbs in a year. โฃ
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๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐Ÿป๐Ÿธ ๐˜ญ๐˜ฃ๐˜ด? โฃ
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Trust the process. โฃ๐Ÿ’•
Iโ€™m curious…. what do you find yourself getting the most frustrated with on your health & fitness journey?
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Transparency

๐ƒ๐ž๐ฉ๐ž๐ง๐๐ž๐ง๐œ๐ฒโฃ
๐‚๐จ๐ง๐Ÿ๐ข๐๐ž๐ง๐œ๐žโฃ
๐๐จ๐๐ฒ ๐ˆ๐ฆ๐š๐ ๐žโฃ
๐‘๐ž๐ฅ๐š๐ญ๐ข๐จ๐ง๐ฌ๐ก๐ข๐ฉ๐ฌโฃ
๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅโฃ
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Never in a million years did I think a surgery on my elbow would bring up all of these emotions.โฃ
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Right before surgery, I had finally felt in a place where I was comfortable and confident in my skin. I had achieved the physical transformation I always wanted, but what I quickly learned was the mental side wasn’t quite there yet.โฃ
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Not being able to workout like I wanted to and having to watch some of my muscles disappear and my body transform back a few steps, brought up a huge battle of control, that with full honesty, I am just now beginning to tackle.โฃ
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Mental transformations are one of the most powerful pieces we can break through, but because of that they can also be one of the most challenging.โฃ
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What I’m learning through all of this is just how much feeling in control plays a role in my anxiety.โฃ
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And as I’m diving in more, I’m trying to learn exactly how it all ties to my body image, fear of weight gain, confidence and so much more.โฃ
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I don’t really have a solution to all of this, or quite honestly a purpose to this post other than to simply share where my head is at currently.โฃ
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My goal is forever transparency and right now I’m working through a lot mentally, but I wanted to share because I know so many are.โฃ
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๐˜’๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ด๐˜ฆ๐˜ฆ๐˜ฌ๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฏ๐˜ด๐˜ธ๐˜ฆ๐˜ณ๐˜ด.โฃ
๐˜’๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ข๐˜ช๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ ๐˜ฑ๐˜ณ๐˜ฐ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด.โฃ
๐˜ˆ๐˜ฏ๐˜ฅ ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ ๐˜ง๐˜ฐ๐˜ณ๐˜ธ๐˜ข๐˜ณ๐˜ฅ.โฃ
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The best transformation you can ever make will be a mental one and I am happy to say I am a work in progress on my way there. โฃ
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So you want to start tracking macros…

Here are some of my favorite tips: โฃ
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๐Ÿ• First things first, if youโ€™ve never tracked your food before start there. Give yourself a week of simply logging your food in an app like My Fitness Pal without stressing about hitting a goal. โฃ
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๐Ÿฅ™ Second step, work towards a calorie and protein goal first. Macros can be complicated and if youโ€™re not even hitting a calorie baseline or consuming enough protein consistently, we want to start there. โฃ
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๐Ÿฟ Two big tips for accuracyโ€ฆ plan ahead as much as you can, your calories and macros are like a budget and if you can allot your needs ahead of time, youโ€™ll be better able to reach your targets. Also, get yourself a food scale and weigh and measure as much as you can. The more accurate you can be, the sooner youโ€™ll start to see results. โฃ
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๐Ÿง˜โ€โ™€๏ธ Lastly, ๐›๐ž ๐ฉ๐š๐ญ๐ข๐ž๐ง๐ญ. This is not a quick fix, itโ€™s a long term sustainable approach that you want to be as consistent with as possible. That’s going to mean not dramatically slashing calories or cutting out all the foods you love. โฃ
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Understand that as with anything in life, it will get easier as you go. Starting is going to be uncomfortable, it’s going to feel tedious, and might be a bit overwhelming, but with time youโ€™ll learn, improve and get so much more comfortable with the process. โฃ
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๐‡๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ญ๐ซ๐š๐œ๐ค๐ž๐ ๐ฆ๐š๐œ๐ซ๐จ๐ฌ ๐›๐ž๐Ÿ๐จ๐ซ๐ž?! โฃ
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P.S. looking to get started but want some extra support? Our next nutrition challenge starts Monday and thereโ€™s still time to join us. Message me if youโ€™d like some info โฃ๐Ÿ’Œ
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What I wish I knew…

๐˜๐˜ฆ๐˜บ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ต? โฃ
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It doesnโ€™t matter if you eat three meals per day or 5. โฃ
If you eat at night you wonโ€™t automatically store that food as fat. โฃ
Carbohydrates can be eaten any time of day. โฃ
Intermittent fasting is not a magical solution to weight loss. โฃ
Neither is keto. โฃ
There is not one perfect macro or calorie prescription for everyone. โฃ
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๐˜ˆ๐˜ฏ๐˜ฅ ๐˜จ๐˜ถ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ข๐˜ญ๐˜ด๐˜ฐ ๐˜ต๐˜ณ๐˜ถ๐˜ฆโ€ฆ โฃ
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You will lose weight if you are in a calorie deficit. โฃ
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But itโ€™s also probably a pretty good idea to drink a lot of water and eat a lot of vegetables, not because you need them to lose weight, but because theyโ€™re great for your body and your health. โฃ
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The goal of fat loss should be to eat as much as possible while still losing weight. โฃ
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These are all lessons I wish I learned a whole lot sooner on my journey. โฃ
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I tried Paleo. โฃ
I cut out carbs. โฃ
I desperately tried to stop eating by 7pm. โฃ
I ate 6 mini meals a day. โฃ
I fasted until 2pm. โฃ
I counted calories, points, macros, containers. โฃ
I took pills. โฃ
I drank shakes. โฃ
I tried ketones. โฃ
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๐€๐ง๐ ๐ ๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฐ๐จ๐ซ๐ค๐ž๐ ๐›๐ž๐ฌ๐ญโ€ฆ โฃ
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Become ruthlessly consistent with tracking my food and counting macros. โฃ
Fueling my body with a whole lot of good for me foods. โฃ
Allowing myself the foods I loved. โฃ
And most importantly, removing many of the food rules I always believed to be true. โฃ
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Itโ€™s not one perfect solution for everyone but that is what worked for me. โฃ
The only way to know what works for you is to try. And fail. Probably a lot. โฃ
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But promise me thisโ€ฆ stop believing in the quick fixes, detoxes, and magic tips. โฃ
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๐˜—๐˜ถ๐˜ต ๐˜ช๐˜ฏ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ, ๐˜ด๐˜ญ๐˜ฐ๐˜ธ๐˜ญ๐˜บ, ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต๐˜ญ๐˜บ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ข๐˜ต๐˜ช๐˜ฆ๐˜ฏ๐˜ค๐˜ฆ. โฃ
๐ˆ๐ญ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค๐ฌ. โฃ
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๐Ÿ’ ๐“๐ข๐ฉ๐ฌ ๐ญ๐จ ๐Œ๐š๐ง๐š๐ ๐ž ๐€๐ง๐ฑ๐ข๐ž๐ญ๐ฒ

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Iโ€™ve always been incredibly open about the fact that I struggle with anxiety. Itโ€™s developed over the years and definitely has its high and lows. โฃ
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These past couple of months itโ€™s been on the increase and this time, I stumbled across one major problem…โฃ
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I couldnโ€™t workout like I normally would. โฃ
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For me, one of the ways Iโ€™ve always managed my anxiety has been through fitness. Not only does exercising regularly keep it fairly low, itโ€™s also a great tool when itโ€™s at its peak to distract myself. โฃ
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Whether itโ€™s getting outside & going for a walk, or heading to the gym, it was my number one tool to combat the worst feelings of panic. โฃ
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Not being able to use that solution forced me to get creative so I wanted to share some of the things that have been helping me recently:
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๐Ÿท. ๐˜Ž๐˜ถ๐˜ช๐˜ฅ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฑ๐˜ฐ๐˜ฅ๐˜ค๐˜ข๐˜ด๐˜ต๐˜ด. Seriously. I used to insist upon the fact that I didnโ€™t meditate. Go figure, it has been the magical thing to help me fall asleep every night. Iโ€™ve been using spotify and our online workout library as resources for some great ones. โฃ
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๐Ÿธ. ๐˜Š๐˜ข๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜ข ๐˜ง๐˜ณ๐˜ช๐˜ฆ๐˜ฏ๐˜ฅ, ๐˜ฎ๐˜บ ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ณ, ๐˜ฐ๐˜ณ ๐˜ฎ๐˜บ ๐˜ฎ๐˜ฐ๐˜ฎ. Actually owning up to the fact that Iโ€™m struggling, or simply hearing more about their day and updates has been helping a ton. โฃ
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๐Ÿน. ๐˜š๐˜ถ๐˜ณ๐˜ณ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฑ๐˜ฆ๐˜ฐ๐˜ฑ๐˜ญ๐˜ฆ. Yes I am the biggest introvert on the planet, but Iโ€™m also learning that I do a whole lot better when Iโ€™m surrounded by others vs. being alone. Actually making an effort to have less solo time and prioritize a bit more of a social life has made all the different. โฃ
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๐Ÿบ. ๐˜›๐˜ฉ๐˜ฆ ๐Ÿป-๐Ÿบ-๐Ÿน-๐Ÿธ-๐Ÿท ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ฐ๐˜ฅ. I literally stop what Iโ€™m doing, breathe and focus on 5 things I can see, โฃ
4 things I can physically feel, 3 things I can hear, 2 things I can smell, and 1 thing I can taste. It stops my panic in its tracks and brings me back to the present. โฃ
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While these arenโ€™t perfect solutions, theyโ€™ve been so helpful in keeping me grounded while things have been a bit out of normalcy. If you struggle with anxiety, I hope theyโ€™ll be helpful to you, and please know I am always here if you need a listening ear. โฃ
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๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ฐ๐ข๐ญ๐ก ๐š๐ง๐ฑ๐ข๐ž๐ญ๐ฒ? ๐€๐ง๐ฒ๐ญ๐ก๐ข๐ง๐  ๐ญ๐ก๐š๐ญ ๐ก๐ž๐ฅ๐ฉ๐ฌ ๐ฒ๐จ๐ฎ ๐ฉ๐ž๐ซ๐ฌ๐จ๐ง๐š๐ฅ๐ฅ๐ฒ ๐œ๐จ๐ฆ๐›๐š๐ญ ๐ข๐ญ?
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