transcript

Speaker 1:
[00:06] Hello, my beautiful people. Welcome back to another episode of Hot, Healthy, Never Hungry. I have a new juicy episode coming your way on a topic. I feel like a lot of people are going to want to really, really hear about this time of year because we're in a little bit of what I call crunch time in the best way possible. You know, all year, every damn day of the year, I get women coming to me saying, I want to break this fad dieting cycle, I want to feel amazing in my body, I want to feel confident. It doesn't have to be a certain time of year to have those goals. But I will say there's something really exciting about this time of year because as the weather and the seasons change and we think about not just spring, but summertime, we're even uttering those words, we're out of the thick of winter. When I think of summertime, I think of being lighthearted and enjoyment and having a drink like an April spritz on a warm summer day, and having dinner out and eating outside and being by the beach. Oh my gosh, my daughter loves the beach, so I can definitely imagine that's on our radar this summer, maybe that or a pool. But when I think about warm weather, I really think about also what I'm going to wear and what I'm going to feel like, and just how much I think especially when you live in a cold place like me, for a lot of the year. Gosh, I miss Florida and I miss California so much. There's nothing like a Boston summer, and when the weather changes, that's when I also think about, wow, if I am not where I want to be, I even think about myself last year at this time. That's when I had a little bit of a wake-up call for myself on my postpartum fitness journey, and I was like, how am I going to start to make some changes right now, so I can set myself up for the thick of July? Looking and feeling the best that I possibly can, and know that I really gave this my all, and I did it in a practical way. So I wanted to do an episode for the women out there that are really ready to lock in right now, and you want to lose weight the fastest way possible, but you're not going to inch into fat dieting or doing something unrealistic. You want to do this safely, you want to do it sustainably, and you want to make sure you're not just going to gain the weight back. This is who this episode is for because it is totally possible to lose weight in fast, strategic, locking in and going all-in way. But it also is important to know that we don't want to do anything that's setting ourselves up to fail because we're biting off a little bit too much more than we can chew. So that's what we're going to talk about today. I have six really specific things I want you to begin doing, especially if you're not doing them right now. That's going to be your blueprint to losing weight fast for summer, but safely and sustainably. Before we dive in, we have a lovely review from McDoll92. She says, thank you. I found you eight months postpartum, and I've listened to every single week for one year now. Oh my gosh, that's amazing. You have helped me lose 45 pounds when in the past, I have never found success with dieting. I think my biggest takeaways leading to the success were being able to use the scale to measure food, aiming for 30 grams of protein a meal, listing my food the day before, and your constant positive attitudes towards sticking with it. And all of your podcasts have really helped me weather those tougher weeks. Thank you for taking the time to educate with so much positivity and straightforward information. Oh my gosh, 45 flipping bounds is so incredible. Biggest round of applause, biggest, oh my gosh, sorority snaps. Give yourself a pat on the back. That is such an inspiration. And just to think with the things that you're even listing here that I'm going to definitely expand upon in today's episode. Y'all, I say this all the time, you are truly a few very intentional tweaks away from completely changing this trajectory of your life. And I say life because when you feel confident and you're in the groove with fitness and fueling your body, it does not just change your weight. It changes your entire life. It changes your being. It changes your presence. It changes your confidence. It changes how you wake up every day. It changes your morals. It changes your expectations. It changes your values. In the best way possible, you become a better version of yourself when you become a fitter version of yourself. And I know that kind of may be bold, but coming from someone, I've had periods where I've always considered myself generally fit. But like, yeah, I have periods where like I'm not really giving it my all, or I kind of get sidetracked, or maybe it's not a priority, or maybe I don't have capacity for it. Like that's life, guys. But whenever I am locked into not just like being fit and having the lowest body fat percentage, like when I am in my zone of genius for fitness, I am the best frickin version of myself. And I know you guys are going to be that too. So thank you for leaving this review. We're gonna dive into today's episode. And if you do like this podcast and you enjoy the show on whatever platform that you listen to it on, be sure to follow the podcast. That is the best way to make sure you don't miss future episodes actually helps more women find the show. Fun fact with how these apps work. And if you haven't, I also suggest leaving a rating and review because it does help more women be able to click on this podcast and see, wow, like, Lauren kind of knows what she's talking about, which I do, which I do. Okay, so let's talk about how to lose weight fast, but safely and sustainably for summer, baby. Okay, rapid fire episode number one thing I want you to do. If you want to lose weight fast, y'all, some of y'all might not like when I say this, but to get the biggest change, the fastest, you have to understand what's holding you back. To understand what's holding you back and be honest, the fastest way possible, that's going to come through being very honest about your choices and not just like what you're eating, but the actual data behind it. That's why my first tip is I want you to track your food, even if it's just for a day, even if it's just for a little spot check of awareness. It's going to allow you the information that you need to understand exactly what to change because no more are the days of just hoping, changing one thing. I think this might be my problem. No, the fastest progress comes from clarity and confidence. If you don't have clarity and confidence on exactly what's holding you back, I'm eating too much at breakfast, not enough protein. I'm eating way more at dinner time, so I need to add a snack in here so I can manage these calories better throughout the day. We know calories drive weight loss. I'm not saying eat the littlest amount of calories possible. I want you to make informed decisions and when you have no awareness about the calories in your meals, coming from a dietitian who I feel like I know a lot about food, guys, when I intuitively eat and intuitively diet, I always know for me, it's the longer way and I'm very transparent about that. I can get to the goal, but it's going to take me longer. So when I need quick progress, but also when I need a little bit of awareness on, okay, what do I really need to be doing and how to lock in? Tracking your food is going to be that blueprint. It's going to be a huge part of this blueprint for you. I also just want to say tracking is not just for the awareness in the moment. It actually makes you, we see this through research especially too, it makes you more aware of what you're eating, and it typically does lower your intake because you're actually being accountable to it. Not that he's for everyone, of course, but for most people, including myself, when I am logging my food, it really does make me check myself in the moment, and I do tend to eat a little bit less because I'm not unaware of what I'm consuming, and that's usually where things add up and you don't really realize it. The second thing I want to suggest for you if you're really wanting fast, safe progress is, I want you to commit to eating similar meals on repeat. Once again, some of these tips y'all might not like, but this is what's really going to help you get there the fastest. When you are doing dieting the double black diamond way, which is my joking way of saying, you're eating out, you're going to the most complicated restaurants that have no nutrition facts on the menu because they're amazing fine dining experiences, you're doing that often, and you are eating different things every meal. There's not really any cohesiveness and you're one of those clients where, not in a bad way, but if I look at your food log, if I'm seeing a couple of things for breakfast, I can say, this day or this day, I'd probably anticipate that client has maybe that breakfast or that breakfast and I can predict what some of your meals might be. But when I have a client where every single food and entry, there's not really a rhyme or reason or pattern. To me, what I always say to clients is, I feel like that's probably going to hold you back from fat loss and that's actually why when we're pairing all the pieces together, that's why your calories and macros aren't, you're not hitting where you need to be able to hit. You are having trouble hitting your calories and macros because there's not really a lot of consistency. This is where actually for a short period of time to get you in a rhythm, eating similar meals on repeat is going to help you because once again, you can pre-log those foods, you can know the macros, and then you're having them on repeat. Then the second thing I wanted to mention to you as well is it's not even just similar meals, but even if you would have similar portion sizes in your meals even if you're not having chicken every meal. Like, okay, four ounces of chicken, great. I can switch that with four ounces of another protein. Maybe it's four ounces of salmon. Yeah, I know the nutrition facts are a little bit different, but see how that is so repeatable, see how that is so consistent, that's consistency. So repeat meals, repeat portion sizes, so there's predictability is going to be your best friend when you want to see progress the fastest, because once again, it allows you to understand exactly what's working and repeat it, versus trying to figure out that sweet spot with every meal and every new thing that you're consuming. Fast progress really relies on predictability. Predictability needs to be your best friend. The third thing I want you to do for fast progress, but obviously safe, sustainable. I don't want you fad dieting regaining weight back quicker than how long it even took to lose it. Is I want you every time you're eating, don't be bashful, be very intentional about hitting that 30 gram protein target. This is a conversation I've been having a ton with my private clients, my one-to-one clients in 90 day, 50 day body. When I'm doing a lot of food log audits and reviews, a conversation this actually just came up with one of my clients on Friday, last week when I was chatting with her, and she's like, you know, I'm always having my overnight oats for breakfast and I'm getting really full. Then she started having this egg sandwich from the cafeteria and she could even make it at home, but she had noticed and the comment was she just didn't get as full from it. Even though when we look at it, it actually is very similar amount of total calories. It wasn't even just the protein because the way she was structuring her breakfast sandwich and the add-ons on the side, she was actually hitting around that 30, 35 grams of protein very similar to the overnight oats that she makes. But the thing I also pointed out to her was, okay, the macros are the same there for protein. But fiber is not a macro, but it is almost like the fourth macro that you want to think of. What's really interesting is we noticed that the fiber in that meal was very different. The breakfast sandwich really had like zero, maybe one grams of fiber in it, two grams if I'm being generous, and because of the options, there's so much protein in it and now there was bread, but it was like a white English muffin versus the overnight oats and because of all the ingredients she usually adds in, she's hitting anywhere between five to ten grams of fiber in a typical overnight oats meal, despite protein being the same, so this is two-fold. Number three is I want you to aim for 30 grams of protein per meal because that was actually one of the first things I had this client do. I've been working with her for a long time and it really helped her get full. Number four is already something I just discussed here, which is I want you to actually portion your carbs and choose ones with fiber in them because the protein and fiber together are going to be a combination to help you not just hit your body's nutritional needs, but actually help you with what will help you see progress faster, which is actually getting full and satiated in your meals. That's where diet quality is really going to be important. Diet quality is not just choosing healthy foods that you see, oh, there's fiber in it, oh, there's protein in it. But it's choosing also natural forms of them, so foods in their natural state, more whole food items. These two really intentional tips for you guys are really going to support you towards losing fat as fast as possible. Before I dive a little bit more into fiber, I do just want to circle back on protein, because when you are eating enough protein in your meals, it's important to understand, and this is where food audits come in, and kind of looking at what you're eating. You could be eating two meals that are the same amount of calories, and like I just described, that meal had same amount of protein, but different amounts of fiber. The same can be true for protein. The example that I gave this client when I was doing her food log review is, there are sometimes when I'm having two eggs and toast, and some fruit for breakfast, yada, yada, yada. It's a healthy meal for sure. But not saying you have to have overnight oats because I know some people just don't like them. But that's just one example that this client and myself, that's why we really gravitate towards that. Not only because we like it, but the macros are just so great for us because we found this really great combination for one example breakfast. The point that I'm getting at here is, I can have similar, if not sometimes even more amount of calories for less protein and fiber versus when I go for those overnight oats, where the macros are exactly where I want them to be. And so when aiming for 30 grams of protein, when aiming for 5, 10 grams of fiber a meal, for instance, you want to consider the options that you're having and are they good or could they be great? And which ones are the more great options? Because if I'm really, really trying to dial into fat loss, for sure maybe a couple of days a week, if I really want it, I'm going to switch it up and have that breakfast that the macros are a little skewed, the calories are a little bit higher, maybe doesn't keep me full for as longer, but for the most part, I want to choose the foods that when I notice I eat them, I'm getting fuller for longer. I'm hitting my macros. I'm feeling like all the stars are aligned there, and that gives me more inspiration to eat them. Okay, so we talked about tracking your food, eating similar meals on repeat, aiming for 30 grams of protein in your meals. And then I touched upon number four, which is portioning your carbs and choosing ones with fiber in them. And do I say choosing more carbohydrates in general as part of all the carbs that you choose that have fiber in them? When talking about carbs, before we go on to the final two tips I want to share with you, I want to also emphasize that for seeing progress the fastest way possible, we are not just choosing carbs with fiber, but we're choosing carbs that are more natural in their more natural state, meaning they're wholesome choices versus a processed diet food product that you're finding in an aisle and has a ton of additives to it. In addition, I want you to actually portion your carbohydrates. If you're tracking your food, you're probably doing this. But really when a lot of women come to me and they're trying to lose fat and maybe they have some poor relationship with carbohydrates because of diets they've been on social media, I mean, we're all brainwashed to think carbs are really bad for us. What I always see to them is it's not that carbs are bad, it's that right now when we're looking at our diet and we're seeing some of the choices that you're having, this happened with a new client recently. Her first onboarding week, the first just into jumping right into calorie macro tracking, she realized, okay, my meals actually aren't that quote unquote bad, it actually is like my sweet tooth and having candy that is causing me to have an additional 100 grams of carbohydrates in my day. So I think when you think about hitting your calories and macros and tracking food and choosing the right foods, what I want you guys to think about is not omitting any food, but really thinking about how can you portion all of the foods, even the healthy foods on your plate. Because we want to understand the data of do I have my portions right? This isn't about cutting things out because they're bad or carbs cause weight gain. I mean, carbs can cause weight gain, but anything can cause weight gain, especially when your diet has imbalances. So the goal is to portion your carbohydrates because yeah, you don't want you eating 100 grams of carbs in a meal when you don't need it, right? If your total for the day is like 130, right? You're getting 100 out of 130 grams of your carbohydrates in one meal, you want to split them out. But I think a lot of the issue for women is you're either not having carbs and then you're overeating them or you just have never really portioned your carbs and really understood what is a normal portion of rice. That's actually the thing holding you back, which once again relates to tracking your food and having to go to really fabulous meals on repeat. So you can have a lot of this predictability. Okay, let's get into the last two tips for you guys. You want to lose weight fast, how to do it safely and sustainably. Tip number five, I want you to set a dessert and alcohol goal so we can reduce extra fun calories that I don't want to put off limits if you're in a season, especially this springtime, graduations, celebrations, maybe even a wedding or two in there like normal, normal, normal. I've been to weddings in a fat loss phase and I've had the freaking slice of cake and hell yeah, I'm having one or two glasses of wine or whatever alcohol situation. But for the majority of my weeks, most weeks I set a goal like at home for instance. If I'm really trying to lock into fat loss for me, the first thing to go is no more alcohol at home, period, point blank. Only have one out to eat, only one have one worth it and just be more intentional about it. Because it's such an easy way to cut out additional calories that can just really sabotage you, especially getting a drink that's not even worth the calories when you're not even in the mood to drink. I know for me too, little rules I've created for myself that aren't rules like, I can't have it, but more so it's not worth it to me is like, I don't have alcohol in the morning. I usually don't have alcohol at lunchtime unless it's like a gorgeous summer day and it's really aligned and I have the day off or something like that. Then in the evening is usually when I would drink alcohol at dinnertime or maybe after dinnertime and so for me, that really works for me because once again, it reduces like, I don't need a mimosa at breakfast, especially now with a child. It's just not worth it to me and so you have to find what's worth and what's not worth it for you, but I really think go into this fat loss phase, set a dessert goal per week. Maybe it's some swaps, maybe it's only having, if you're having true real desserts that aren't like healthified versions, how many times are you going to have them? What are some expectations you can have that you can see how it goes for you? We can create a little bit more structure around it and especially the same goes for alcohol. Tip number six, I think this really goes with the alcohol and dessert conversation, but I think it's a broader topic, so I actually wanted to pull this out because I think it's incredibly important when you're wanting to maximize the time and speed at which you're seeing progress, and you don't have a lot of time to waste. Now, I really want you to get rid of things that you're willing to cut back on. This is where I always say weight loss and really seeing progress is not just about rules, it's about intentionality and really understanding what is worth it and what isn't. That comes through a deep emotional awareness and emotional intelligence and honestly mature perspective when it comes to fitness. If you are stuck in that fad diet mindset where you think, I heard online carbs are fattening because it raises your blood sugar. That's marketing trying to get to you. That's also sometimes coming from people who are not educated and explaining the nuance in these areas where to just make you fearful of carbs, where carbs are like the only food group really. Truly, they are the only food that has, in terms of macros, fiber in it. It's like you're getting spoon-fed and cherry-picked data instead of actually understanding the bigger picture. I absolutely can convey, just talk about carbs for a second. Carbs can cause weight gain, for sure. If I'm seeing someone's diet and they're eating a lot of carbohydrates, not enough carbs to pack fiber, they're not having a lot of protein, they're choosing a lot of processed food items, their calories are high, their meals are different meal over meal. I mean, what I'm describing is like the opposite of everything I'm describing here. I would understand why that person is gaining fat. I would also understand that this is probably exacerbating blood sugar issues if they already have a higher body fat percentage where they're probably less sensitive to insulin, which insulin is this important hormone that actually helps carbohydrates get and be used in your cell. Then on top of that, if you're not exercising, gosh, you're probably not as insulin sensitive, and you might be on the track to developing diabetes. For sure, we can get into the nuance, for sure. But at the end of the day, I also want to really simplify this for you, and I say this to clients all the time. There's so much I can and will teach you about nutrition, absolutely. But at the stage of the game that you're in, is we want to begin to see the needle move. You want to see the scale move. We want to see that needle on the scale, that those numbers on the scale begin to inch, inch, inch towards five, 10 pounds down or whatever amount of weight you want to lose. For you to do that, it is about how you structure your diet and the food quality and all of this. But I want you to remember, our goal here, at the end of the day, I want you to cut back on calories. I want to ask you, when you are logging your food, when you're thinking about your choices, when you're thinking about little things that kind of add up in your diet, and we're going about this maturely, we're having an honest, mature conversation about this, what are you willing to give up? I know a lot of people don't like when I say give up, because honestly, it feels like restriction, right? I don't want to feel restricted dieting. I say this to my clients all the time. The last thing I want to do is feel restricted because I have fad dieted before and that's a trigger for me. I say this to my husband all the time. I don't like feeling deprived, so I rather stay the same weight and overeat than deprive myself because that sets me up for a personal spiral and I don't want that for myself. But at the same time, I'm never underate like I used to before, so it's a really, I feel like for many of my clients too, it's a really interesting thing to be fearful of and it's a protection that we all have within ourselves if we fad dieted before, because we don't want to go back to that place. I feel like when you come from that place, it's important to know that we don't want to make you give up anything. So I go into everything like if it's not worth it for me to give up, I have it and I just have to have this self-acceptance that the progress might not happen quickly, if the numbers aren't aligning, if the numbers aren't numbering for fat loss and your deficit. But what I'm getting at here is, I want to also challenge you here, because for me at this stage in the game and especially coaching women, when you want to lose fat, to me, cutting back on dessert does not feel like a give up, because I'm not cutting it out cold turkey and I'm not saying I'm never having it. What it's doing for me is understanding, hey, this packs a lot of sugar, it packs a lot of calories, it's adding up really quick, it's skewing off my numbers. It's not something I want to get rid of, but I'm willing to alter my intake for it because the benefit here is not just my health and longevity, but it also is the outcomes that I have. So we're still finding a way for it to fit in. Calories are like money, you can fit it in. You can go over your budget one or two days, it's not a big deal when it comes to the week, especially when the rest of your diet is right. But to me, it's never about giving something up cold turkey and depriving myself because I'm gaining so much more by having boundaries and structure, and I actually thrive with discipline. I'm not just talking about cutting out things you like. I know for me, it's even just like portion sizes of things, and what am I willing to cut back on, and what am I willing to experiment with changing my portion sizes on me. That's even just like some portion of veggie that I'm serving, and sometimes this can be like, what food are you willing to modify but then replace with? I know for me, it's not about cutting things out all the time. It's actually about, okay, what am I missing on my plate because I'm eating so much of this or that? So that's where it gives me inspiration to add more veggies. So I do want to challenge you. What are you willing to cut back on, but not in a way that you may have viewed this before, but in a way where we're being mature, we're understanding. That's why I like these examples with money. Money, I think, is such a great example when we're talking about dieting to push ourselves and really understand the logic here. We can have it all in life, but at the same time, we have budgets. We all have a budget, even if we're not thinking about it all the time. And your budget really dictates your choices. And so if you want something different, say you want to go on this extravagant vacation, and currently it's not in the budget. It's like, what are you going to do to make it happen? What are you going to do to make it happen? And I feel like that can be very similar to weight loss. It's like you want to go on this vacation, you want to feel amazing, you want to make it fit in, and you know it's possible. Same with weight loss. You want to lose 30 pounds, you want to lose 20 pounds, you want to be able to eat what you want, you want to be able to have balance. You can have all of that, but it has to come at some cost, and that cost is not depriving yourself and feeling like you can't have anything else because you just have this goal of weight loss. It's about understanding how to spend your budget on the right things and what you're willing to cut back on, because cutting back is ultimately what has to happen here. You have to get in a calorie deficit. Once again, I want to emphasize, maybe I should do some newer episodes coming up on this. Cutting things out does not mean you never can have it, or doesn't just mean things are bad because they're high calorie. We're mature fitness ladies trying to lose weight. But we also understand that if you're spending 600 calories on a dessert, and currently right now your meals are like 200 or 300 calories, that is not smart spending. That's like spending $5,000 on purse, but literally your groceries for the week or for the month are like $200, or like $500, I'm just throwing out numbers. The math is not math-ing, so we have to bring the logic we bring into our careers and our finances, and how smart and amazing that you are in what you do on a day-to-day basis, bring that into dieting. We have to bring that logic into dieting. We talked about how to lose weight fast, but emphasizing safety and sustainability. I want you to track your food. I want you to eat similar meals on repeat. I want you to aim for 30 grams of protein in your meals. When it comes to carbs, there's two things here. I want you to portion your carbs and choose more carbohydrates in your meals that have fiber in them. We want to go for more natural sources. I want you to set a dessert and alcohol goal because we want to reduce extra calories. That's the name of the game here. I also want you to get rid of things that you are willing to cut back on, because that's the easiest way to begin saving calories, and this is not just bad foods. This is really anything in your diet. What am I willing to modify? What am I willing to experiment with when it comes to portion sizes? You do these things, and you remember that this is not about slashing a whole bunch of calories. This is not about cutting out and depriving yourself. This is about being intentional because achieving your dream body is about intentionally hitting your calories macros, doing that on repeat, and having fun along the way. You master those three things alongside the six tips I gave you in this episode. You're going to look your fucking hottest going into summer. Excuse my French. I'm so excited for you, and you're going to be healthy, and you're going to be fit for life because these are things that you can go back to time and time again. I hope you enjoyed this episode. If you're looking for support, there's a few ways to get started with us. I want to give you three options. Number one, you can grab our 30-day fat loss meal plan for easy recipes to implement on your own. Number two, you can join the Hot & Healthy Membership, which is our fantastic affordable coaching option for women. We're going to learn exactly your calories, your macros, meal plans, recipes, so much support, so much guidance, and the best part is five days a week, you have access to us, us dietitians to be able to ask questions, clarify anything, and just get support alongside a weekly check-in for accountability. Then number three, if you're wanting to work with me directly, you can apply for 90-day FitBate Body, which is my one-to-one coaching program. This is the fastest way to see progress because my eyes and the team's eyes are on your food logs, on your progress trackers, literally telling you every step of the way, what you should be eating, how to tweak your diet, and how to get results the fastest way possible. All the links are in the show notes. If you enjoyed this podcast, leave a rating and review and I'll see you on the next episode. Hey, girlfriend, thank you so much for tuning in to today's episode. If you'd like to learn more about eating right for fat loss and never gaining weight back, I'll be continuing this party on Instagram where you can find me at sorority.nutritionist posting inspiration every single day. Also, if you're wondering where to get started on your journey, be sure to head to thesororitynutritionist.com/quiz to take my free quiz that will tell you why you aren't losing weight and what you can begin to do about it so you can see progress faster. You can also find any other links and resources mentioned in the show at thesororitynutritionist.com under free resources. I hope you have such a beautiful day, and I will see you next time, girlfriend.