Let me guess, you clicked this link looking for a quick fix that will help you drop 5-10 pounds before your next social outing.
Or maybe you clicked this link because you’re so tired of looking at the same damn number on the scale every morning and you’ll do anything to see it change.
If this is you, then you’re the EXACT person who needs to read this!
However, I’m willing to bet you get through 1 or 2 of my points before hitting the back button and continuing your scroll through social media.
Harsh?
Maybe a little?
But you know what?
I’m tired of people thinking that body fat can be lost in a day, a week, or a month.
You didn’t gain it in a day, a week, or month so how can you POSSIBLY lose it in a FASTER amount of time!
Oh, that’s right – YOU CAN’T!
It takes habit change.
It takes a shift in mindset.
It takes WORK!
Now, there is no healthy and sustainable fat loss plan that can shred you pounds FAST, but there are some things you can do to keep that process moving as fast as it possibly can.
Protein at Every Meal
“Another blog about protein, COME ON!”
Yes, protein is STILL super important, and ladies, it’s EVEN MORE important if you’re trying to boost your fat loss results.
Protein is the foundational macronutrient to all of my clients’ nutrition plans.
Why?
- Because it’s an essential macronutrient, which means your body quite literally cannot live without it.
- It’s the building block to lean muscle tissue.
- It’s the most satiating nutrient, and when you’re eating less food in a caloric deficit you want to do EVERYTHING you can to feel fuller longer.
- You burn MORE calories just by eating it.
- Almost every single client who comes to me is MASSIVELY under eating protein.
There is no other macronutrient more important than protein.
Yes, fat is also an essential nutrient, but its value doesn’t come close to that of protein.
Now, let’s talk about the reason I recommend it be included in every meal…
Like I mentioned before, protein is the most satiating nutrient, so to put some protein in your system at every meal means you’re way more likely to stay full throughout the day.
But beyond that you’re just going to FEEL better if you spread your protein intake out across all of your meals. Because your body has to work harder to breakdown protein, you’re not going to feel the meat sweats or as much of that heaviness throughout your digestive tract.
Look, if you want the full breakdown on protein, take a look into the blog I put together a while back. It’s PACKED with information on the benefits of protein, recommendations for consumption, and the best sources of protein.
More Fiber-Rich Veggies
Growing up my parents did whatever they could to get me to eat vegetables.
Okay, let’s be honest, that stayed a thing well after I was “grown up.”
Very few people LOVE veggies, and if you do, you probably love them soaked in butter or covered in some type of dip.
But when you think about it, they must be pretty important.
Think about it…
After all these years, with all these changes to the health, fitness, and nutrition worlds doctors, researchers, dietitians, and nutrition coaches are STILL recommending we eat MORE veggies.
Specifically, fiber-rich veggies.
These fiber-rich veggies provide essential vitamins and minerals necessary during both a fat loss phase AND life.
General recommendations suggest 3 to 5 servings per day, but if you’re not eating ANY veggies currently, start by adding 1! Work your way up to the 3 to 5 mark gradually, so that you don’t wake up one day hating all the veggies.
Here are my best suggestions for SIMPLY adding more fiber-rich veggies into your diet:
- Eat a salad.
- Cook them INTO your meals.
- Spice ‘em up just like your meats or other foods.
- Swap out the bun.
- Mix into smoothies.
It doesn’t have to be anything extravagant; just keep it simple.
Here are some veggie recommendations to get you started:
- Spinach & Mixed Greens
- Broccoli
- Brussel Sprouts
- Asparagus
- Cauliflower
Hydrate
“Let me guess, you want me to drink 1 gallon of water.”
Geez, did that gallon of water recommendation FLY around the health and fitness world because that’s the response I get from nearly every client as soon as I MENTION water.
Come on! Let me at least tell you why water is SO important first!
Water is required for nearly every body process, so drinking an adequate amount of water not only speeds up fat loss, but keeps your body properly functioning.
Water helps keep you full and can help you avoid snacking or eating empty calories when you’re not actually hungry.
Water is also a major contributor to the digestive process.
It helps to breakdown your food and clear the digestive tract to prevent clogged linings, so your body is clear to take in the necessary nutrients.
Now, let’s get to the how much.
Yes, for a fat loss phase 1 gallon is recommended; however, because most clients come to me drinking MAYBE half of that, I like to start with a recommendation of 60 ounces. I give them a simple plan for their day to achieve that, and once that’s implemented for 1 week straight, we add up to 20 ounces more. We’ll keep up with this strategy until we reach a gallon!
“But I just don’t like drinking water!”
Well, more than likely that’s because you’ve trained your body to not like it by drinking sugary pops and juices.
It takes work, but if you continue to drink water, eventually your brain will remember just how much it loves the taste of fresh water.
If you’re struggling to drink water, here are some recommendations:
- Find the temperature of water you like best.
- Add fruits you like.
- Add essential oils.
- Follow it with something you DO like the taste of.
Minimize Alcohol Intake
“Does a vodka-water count towards my water intake?”
No.
But if you’re serious about speeding up your fat loss, you’d consider dropping the vodka and other alcohols…
Alcohol makes fat loss VERY difficult.
But cutting it out completely is even MORE difficult.
Which is why I didn’t say “Eliminate Alcohol.”
Alcohol is a very social and cultural thing for so many of us, so cutting it out is rarely the best option.
But here are some things you need to understand about alcohol if you plan to keep it in your diet during a fat loss phase.
- Alcohol contains 7 calories per gram, second highest only to fats.
- Alcohol does lead to gut inflammation and water retention.
- Alcohol itself is not what makes you fat or gain weight. It’s the food you eat when your inhibitions are lowered.
- Alcohol can take up to 7 days to clear from your system. That time period extends with the more drinks you consume.
Look, like I said, alcohol doesn’t need to be completely eliminated, but it does need to be moderated in order to see your fat loss results.
Do your best to avoid sugary, mixed drinks, and keep yourself to a nightly and weekly drink cap to stay on track with your progress.
Focus on a Life of Happiness
Up to this point everything has been about what to eat or drink to speed up your fat loss.
Until now…
And this might be the important one for all my fellow females taking a read through this blog, so read carefully.
STOP SACRIFICING HAPPINESS FOR RESULTS.
I mean can if you love a Friday night out with your girls, can you HONESTLY say you’re okay giving that up for the rest of your life in order to get results?
Because if you give it up during the fat loss phase thinking that once you reach your goal, you’ll be able to go back, you’re wrong…
Can you seriously tell me that you’re going to be able to give up chocolate and sweets for the rest of your life?
What happens when it’s that time of the month? When you’ve just had one emotional week? When there’s a birthday, wedding, baby shower, or party?
Because again, if you give it up temporarily thinking you’ll be able to go back once you hit your goal weight, you’re going to find yourself right back to where you started…
I’m not trying to be a Debbie Downer or Negative Nelly, but ladies, we NEED to be more realistic!
We NEED to start focusing on how to live a LIFETIME of happiness WHILE we pursue our goals.
Identify your non-negotiables.
Is it Friday Wine Night?
Ice Cream during Period Week?
The birthday cake your mom ALWAYS makes?
Pick out the things that bring you emotional happiness and satisfaction when you eat them. Including those in your life is HUGE for promoting overall health because it’s supporting your emotional and social self.
Find a training style that fits your life and schedule.
Can’t make it to the gym 6-days a week? DON’T.
Find a plan that fits your ideal number of training days.
Hate running, but it’s what you find to burn the most calories?
STOP.
Do a little research on the benefits of resistance training, then head on into a Complete Performance class (virtual options available too!) to find out just what it’s all about.
But PLEASE, stop making yourself suffer just for the sake of losing a few pounds.
Your body, your mind, and your family will thank you.
Hey, if you’ve read this, and you’re looking for a way to APPLY this to your life, I have the PERFECT 30-day challenge for you.
I’m running a challenge that takes and implements each of these points to help you see faster fat loss results.
Click here for more information, and I’ll help get you signed up!
About The Author
Jordan Davies is the Co-Owner of Complete Performance. Jordan has her B.S. in Exercise Science and Psychology, and her M.A. in Holistic Health Studies. She is a CSCS certified strength and conditioning coach, and a PN-1 and NCI-1 certified nutrition coach. She loves to study how the human body needs to be moved and nourished and making that fit to your unique lifestyle. Click Here Now to Apply for Coaching with Jordan.
