I Want to Lose Fat...How?

𝗜𝘁 𝗶𝘀 𝗢𝗞𝗔𝗬 𝗮𝗻𝗱 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝘁𝗼 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁.⁣

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Contrary to popular belief, 𝗶𝘁 𝗶𝘀 𝗢𝗞𝗔𝗬 𝘁𝗼 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁.⁣

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Not only is it okay, but 𝐢𝐭 𝐢𝐬 𝐩𝐨𝐬𝐬𝐢𝐛𝐥𝐞 to do so without going on any ‘𝘥𝘪𝘦𝘵’ or restricting/depriving yourself. ⁣

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You, yes, 𝗬𝗢𝗨 𝗵𝗮𝘃𝗲 𝗲𝘃𝗲𝗿𝘆 𝗿𝗶𝗴𝗵𝘁 𝘁𝗼 𝗪𝗔𝗡𝗧 𝘁𝗼 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗯𝗲𝗶𝗻𝗴 𝗷𝘂𝗱𝗴𝗲𝗱 𝗳𝗼𝗿 𝗶𝘁 (afterall, we judge people for gaining weight, don’t we?)⁣

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BUT!⁣

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IF…⁣

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and ONLY if…the reason behind your weight loss is YOUR 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐝𝐞𝐬𝐢𝐫𝐞 to feel good and comfortable and energized in YOUR body. For you to feel more healthy, mentally and physically, regardless of what society says or thinks.⁣

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And that is possible, even in the diet-centered, body shaming, and weight-focused society we live in. You can get to that inner secure place of body acceptance. I know you can. ⁣

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So yes, I am gonna say it again… 𝗶𝘁 𝗶𝘀 𝗼𝗸𝗮𝘆 𝘁𝗼 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁. Afterall, fat is simply one of the materials our bodies are made of. Just like bones, muscles, water, etc. No body ever said those things are “ugly”, “bad”, “disgusting”…right? ⁣

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Right! Fat is simply that, just like an ordinary noun. We need to stop overusing it as an adjective, let alone an adjective with a 𝐧𝐞𝐠𝐚𝐭𝐢𝐯𝐞 𝐜𝐨𝐧𝐧𝐨𝐭𝐚𝐭𝐢𝐨𝐧. ⁣

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That being said, below, I’ve outlined 𝟮𝟬 𝗠𝗶𝗻𝗶 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗟𝗲𝘀𝘀𝗼𝗻𝘀 𝗔𝗯𝗼𝘂𝘁 𝗟𝗼𝘀𝗶𝗻𝗴 𝗙𝗮𝘁 from myself, a professional nutrition coach:⁣

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 Have some chocolate every day. ⁣

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 Steer clear of 𝐝𝐫𝐲 𝐬𝐚𝐥𝐚𝐝𝐬 and 𝐝𝐫𝐲 𝐬𝐚𝐥𝐚𝐝𝐬 soups. 𝗜𝗳 𝗶𝘁’𝘀 𝗯𝗼𝗿𝗶𝗻𝗴, 𝗶𝘁 𝗪𝗢𝗡’𝗧 𝘀𝗮𝘁𝗶𝘀𝗳𝘆 𝘆𝗼𝘂. ⁣Plus, salad dressings have good fats to help you absorb the vitamins and minerals in that salad.

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 Include 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 at breakfast (and ideally in every meal). ⁣60% of your plate should be protein. For women, the ideal number is 30-40 grams of protein per meal.

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Don’t ‘𝘧*𝘤𝘬 𝘪𝘵’ from Friday-Sunday. There are no such thing as “𝘤𝘩𝘦𝘢𝘵 𝘥𝘢𝘺𝘴.” This ain’t an exam. Practice BALANCE. 𝐄𝐧𝐣𝐨𝐲 your weekends with 𝐠𝐨𝐚𝐥-𝐟𝐨𝐜𝐮𝐬𝐞𝐝 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬 mixed in. ⁣

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 𝐀𝐂𝐓𝐈𝐕𝐈𝐓𝐘. Take the stairs, get more steps, take a walk to the bathroom, chores, dancing, yoga, boxing, gardening, etc. ⁣Resistance training is KEY for weight loss. You can be eating all the protein in the world, but nothing will happen if you don't provide your muscles some resistance to grow.

Muscle burns fat, remember that.

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Also, the 𝗹𝗮𝗻𝗴𝘂𝗮𝗴𝗲 𝘆𝗼𝘂 𝘂𝘀𝗲 𝗠𝗔𝗧

𝗧𝗘𝗥𝗦. A lot. Don’t call food ‘𝘣𝘢𝘥’ or ‘𝘯𝘢𝘶𝘨𝘩𝘵𝘺’ - even in your head. ⁣

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 𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 gets 𝐫𝐞𝐬𝐮𝐥𝐭𝐬, not perfection.⁣

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 Eating as little as possible will make you feel 𝐭𝐢𝐫𝐞𝐝, 𝐰𝐞𝐚𝐤, and 𝐦𝐢𝐬𝐞𝐫𝐚𝐛𝐥𝐞. ⁣

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 𝐂𝐚𝐫𝐛𝐬 don’t cause 𝐟𝐚𝐭 𝐠𝐚𝐢𝐧 - eat them. ⁣

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 𝑫𝒊𝒆𝒕𝒂𝒓𝒚 𝒇𝒂𝒕 doesn’t cause 𝐟𝐚𝐭 𝐠𝐚𝐢𝐧 - eat it. ⁣

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 𝐒𝐮𝐠𝐚𝐫 doesn’t cause 𝐟𝐚𝐭 𝐠𝐚𝐢𝐧 - ENJOY it.⁣

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 Don’t worry about 𝐬𝐩𝐢𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝘣𝘭𝘰𝘰𝘥 𝘴𝘶𝘨𝘢𝘳 once in a while. That is supposed to happen. ⁣

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 𝗬𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝘁𝗿𝗮𝗰𝗸 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀. QUALITY matters more. ⁣

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 The more you 𝐫𝐞𝐬𝐭𝐫𝐢𝐜𝐭 𝐭𝐡𝐞 𝐟𝐨𝐨𝐝𝐬 𝐲𝐨𝐮 𝐥𝐢𝐤𝐞, the more 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐛𝐢𝐧𝐠𝐞 𝐨𝐧 𝐭𝐡𝐞𝐦.⁣

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 𝘍𝘰𝘰𝘥 𝘪𝘯𝘵𝘰𝘭𝘦𝘳𝘢𝘯𝘤𝘦𝘴 cause weight loss due to 𝒎𝒂𝒍𝒂𝒃𝒔𝒐𝒓𝒑𝒕𝒊𝒐𝒏, it’s unlikely an intolerance is preventing fat loss.⁣

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 𝐏𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐮𝐧𝐩𝐫𝐨𝐜𝐞𝐬𝐬𝐞𝐝 𝐟𝐨𝐨𝐝𝐬 (they are deprived of nutrients, especially that essential 𝒅𝒊𝒆𝒕𝒂𝒓𝒚 𝒇𝒊𝒃𝒆𝒓. Fruits and veggies and whole foods. ⁣

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 Some days, you’ll take 6 steps towards your goal, some days you’ll take 1 or 2. 𝗔𝗟𝗟 𝗱𝗮𝘆𝘀 𝗰𝗼𝘂𝗻𝘁, 𝗯𝗶𝗴 𝗼𝗿 𝘀𝗺𝗮𝗹𝗹.⁣

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 Take 𝐩𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜𝐬 daily and consider vitamin D (especially women), and whole food derived fish oil (cod liver oil). ⁣

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***𝘝𝘌𝘙𝘠 𝒊𝒏𝒅𝒊𝒗𝒊𝒅𝒖𝒂𝒍𝒊𝒛𝒆𝒅 𝘢𝘯𝘥 𝘴𝘶𝘱𝘱𝘭𝘦𝘮𝘦𝘯𝘵𝘢𝘵𝘪𝘰𝘯, 𝘪𝘧 𝘯𝘦𝘤𝘦𝘴𝘴𝘢𝘳𝘺 𝘤𝘢𝘯 𝘢𝘯𝘥 𝘸𝘪𝘭𝘭 𝘷𝘢𝘳𝘺 𝘱𝘦𝘳𝘴𝘰𝘯 𝘵𝘰 𝘱𝘦𝘳𝘴𝘰𝘯.⁣

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 𝗚𝗲𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝘀𝗹𝗲𝗲𝗽. Being tired makes you more hungry and less satisfied with food. ⁣

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 HYDRATE. HYDRATE. HYDRATE.⁣

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