Do you want to lose fat? I can show you how with these 5 simple tips. You can start losing fat right now and get in the best shape of your life.
1. EAT MORE PROTEIN
Yes you heard me right, I want you to eat more. I want you to take your weight and multiply it by .9, for example 145 pounds times .9 equals 130. That is the number of grams of protein you should be eating per day no matter what. And by protein, I mean lean protein like chicken breast, ground turkey, fish, and lean beef.
Protein will keep you fuller longer. Having a meal of just pasta is not going to keep you as full as having a piece of chicken, some veggies, and a smaller serving of that pasta. Not only are you consuming less calories than just having the bigger portion of pasta but you’re also getting micronutrients from the chicken and vegetables. By making these small changes, you have just reduced your caloric intake, increased the amount of beneficial micronutrients your body is getting and you will stay fuller longer, which leads to less snacking, which leads to an even bigger caloric deficit.
2. EAT CARBOHYDRATES AT NIGHT
Has anyone ever told you to stop eating carbs at night and you will lose weight? Chances are they have and its bullshit. It doesn’t matter what time of day you eat carbs, as long as you’re eating in a calorie deficit you’re going to lose fat. If you are eating 150 gram of carbs per day, and you eat them all at breakfast and lunch and none at dinner you will lose the same amount of weight if you instead ate 50 grams at breakfast, 50 grams at lunch, and 50 grams at dinner. Eat carbs when you want to eat carbs.
There are a lot of celebrity trainers out there who say you can’t eat carbs at night, even though the research doesn’t support that. The problem is ego, it’s tough for people to admit when their wrong, I get it, you get it, but just know this, if someone truly wants to help someone else they should have no problem admitting their wrong. And if someday the research supports that you shouldn’t eat carbs at night for fat loss, then I will come to your house say I am wrong and rip that sweet potato from your plate. Just kidding I won’t take the sweet potato :)
3. EAT FAT
I want you to eat fat, but fat from whole sources like meat, avocado, and eggs, stop buying reduced fat Oreo’s, your body isn’t falling for it. You know what else your body isn’t falling for? Bulletproof coffee. Hey listen if you want to add 50 grams of fat to your coffee, do you. But just know you are now limited to what else you can eat during the day. And if you’re eating in a calorie deficit, the goal should be to feel as full and satisfied as possible while also still losing fat. 50 grams of fat is 450 calories, most women eating in a deficit are around 1,500 calories total for the day. If you want to spend a 1/3 of your calories on coffee, go for it, just know that you are either going to bed hungry or you will end up not eating in a deficit. But hey all that butter and toxin free coffee is going make you a happier person right? Don’t fall for the hype people, have some eggs, sausage and toast instead.
4. LIFT WEIGHTS
Lifting weights does not make women look bulky. It is very hard to gain muscle and look “bulky and jacked”, women who do have that physic actually worked very hard to get it. So when someone says I don’t want to lift weights and look bulky like her, it’s actually insulting, because no woman accidently got muscles like that, you have to work for it.
When you strength train and eat in a calorie deficit that is high in protein, the fat starts coming off faster than any 1,200 calorie diet and running on the treadmill will get you. And you might find that you actually enjoy strength training, seeing some muscle definition is a result of hard work. And if your goal is to look “toned”, lifting weights will get you there faster than running and doing a bunch of sit ups and pushups. Pushups are awesome by the way.
The picture below is me, on the left I had been doing a popular commercial diet that seriously restricted my calories and foods. I was working out 6 days a week. I lost 10 pounds in 6 months. The picture on the right was another 10 pounds lost, but this time in 6 weeks. The difference was that no food was off limit and I worked out 4 days a week strength training on my own. Find what makes you happy, find what makes you want to get up and move. Try Salsa dancing, try CrossFit, try Barre, try it all until you find what sticks.
5. EAT AS MANY MEALS AS YOU WANT
I’m dead serious, it doesn’t matter how many meals a day you eat, as long as you’re eating the same number of calories and are in a deficit, you will lose fat. Eating 6 small meals a day does not make you a fat burning machine. If you don’t like to eat breakfast, don’t eat it, save those calories for a bigger lunch or dinner. Don’t need a snack, don’t worry, 3 meals a day is okay. Again, it’s the total number of calories that matter not the time of day.
If you start implementing these changes in your life right now, I guarantee you will lose a pound a week until you hit your goal. If you have questions or want custom macros for FREE, just sign up on my home page, I will also send you my Recipe book for FREE.
Yes I said FREE twice, PS I don’t sell shakes or supplements, I give out free content because I want to help people, not make a commission on some overpriced shake. And if you end up hiring me to be your coach, that’s cool too. Just know I am a certified personal trainer and a certified nutrition coach, I help people find what works for them not just what worked for me!
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