how to lose weight

When it comes to fat loss, there are fundamentals in place that need to be implemented in order to see the change you are hoping for.

The strategy is what I am referring too.

However, what happens when the strategy isn’t enough?
What causes fat loss to stagnate even when you have started making the right changes to your diet?

The truth is that it is about alot more than just “what you need to do”. Just as important is knowing (and not doing) about what NOT to do as well.

So in comes a very common pitfall many dieters find themselves falling into….

In this episode, I reveal this common mistake that you need to prune from your life so that the flower of fat loss progress can bloom. 

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for Bespoke 1:1  Macro Sherpa Nutrition Coaching Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

Want to be coached by us? Join the waitlist for our next intake on our website www.fitfemaleproject.com or send us a DM on Instagram @fitfemaleproject 

00:00
Chelsea's Failed Proposal

03:08
Weight Loss Plateau

06:07
Managing Diet on a Holiday

08:51
Weight Loss Plateau and Calorie Adjustment

10:17
Milk Options and Bread Choices

13:17
Exercise Frequency and Alcohol Consumption

19:30
Overcoming Weight Loss Struggles

20:21
Working Out and Tracking Food

21:21
Staying Accountable and Making Progress

22:38
Finding Solutions for Busy Lives

23:37
Overcoming Challenges and Building Confidence

24:07
Managing Breakfast and Snacking

25:09
Managing Depression and Mental Health

26:25
Taking Small Steps and Focusing on Daily Wins

27:07
Balancing Ready Meals and Whole Foods

28:14
Enjoying Fruit and Making Simple Diet Tweaks

29:12
Simplifying Meal Choices for Stressful Times

30:06
Focusing on Whole Foods and Portion Control

36:14
Understanding Calorie Deficit for Weight Loss

39:09
Reframing Portion Control and Enjoying Food

40:44
Closing Remarks and Next Intake

𝗙𝗮𝘁 𝗟𝗼𝘀𝘀 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝟭𝟬𝟭- Expectations vs. Reality⁠. 

I find that 8 times out of 10, when speaking to someone who has just started losing weight or even say building muscle…⁠

They expect two things:⁠

That progress will be quick⁠

That progress will be linear⁠

However, are these expectations realistic?

What is the disconnect between expectations and reality when it comes to fat loss progress?

In this episode, I deep dive into this and explain the ins and outs of fat loss change and what you should look for and expect. 

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

🏃‍♀️ You may have heard the expression that you can't outrun your fork. 

It's true. 

As I covered in the previous episode, burning calories to 'earn' your meals is not a strategy that works very well. 😬

I have a different approach - one which does NOT require you to exercise more to burn more calories.  

In this episode, I explain how this approach to fat loss works. 

I share my top 6 tips for losing fat (not muscle): 

1. Have a WEEKLY calorie target, and hit that
2. Track EVERYTHING that passes your lips
3. Prioritize protein - aiming for 1g/lb of ideal body weight per day
4. Plan your meals
5. Lift weights - to save your muscle!
6. Maintain your non-exercise activity (NEAT) levels

Enjoy the show!

If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! 

Start your transformation by learning how to work with your peri/post menopause body:

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00:00 Week 3 Introduction

04:15 Staying Motivated and Seeing Results

05:10 Struggling with Weight Loss

06:48 What to Do on Rest Days

08:32 Toning Up the Abs

10:46 Challenges of Building Glutes

12:56 Tips for Toning Up

16:33 Personal Stories and Conversations

17:45 Importance of Steps for Weight Loss

20:11 Managing Carb Intake

22:46 Protein Sources for Vegetarians and Vegans

23:08 Calorie Deficit and Building Muscle

26:22 Discussion on Nutrition and Recipes

29:17 Personal Anecdotes

30:09 Comparison of CrossFit and Weighted Workouts

Tight quads & lunges 

Can I change the order of my workouts?

How to reduce fat from my legs?

Can I use a band for my RDL’S?

Do I have to increase the weight’s even if it means my form isn’t as good

Is the 4th set a warm up set?

Cramp in my hamstring for glute kickbacks

I need help with my grip for heavy weights

Do I have to stick to the reps if I’m using heavier weights?

What to do when the gym is busy?

Should I change the strength of my resistance band?

Bicep curls modification 

Wins 

Are you confused about which form of exercise to choose from the different options available?

In this episode, you  can understand how to choose the best exercise that suits your fitness goal

Join my exclusive WhatsApp group- Ticket To Transformation where you can learn how to access all my free and paid courses, workshops and 121 services

And if you are a trainer, or coach or have specific knowledge to share?
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub 

Summary:

00:00 Introduction 

01:20 Muscle Recovery

03:34 Training Around Menstruation

05:18 Taking Progress Photos

06:46 Receiving Comments About Weight

07:27 Recovering from Skiing

10:13 Getting Back on Track After the Holidays

12:58 Coping with Energy Levels During Menstruation

13:33 Dealing with Lack of Sleep

14:48 Taking Progress Photos

16:33 Avoiding Temptation of Kids' Chocolate

17:25 Staying on Track During Unexpected Events

19:32 Staying Healthy While Losing Weight

21:44 Fuelling for Morning Runs

22:42 Building Muscle and Toning

24:33 Hitting Macro Goals

26:27 Hitting Macro Targets with Low Calories

27:37 Recommended Supplements

28:53 Tracking Macros and Weighing Foods

30:16 Protein Intake and Overconsumption

31:48 Low-Calorie Fakeaway Recipes

33:22 Starting Training in the Gym

34:32 Understanding Tempo Numbers in Workouts

36:13 Feeling Like a Newbie in a New Gym

37:28 Alternatives to Triceps Overhead

38:20 Training at Home vs. Joining a Gym

39:05 Finding the Right Resistance Band

41:35 Overcoming Apprehension in the Gym

41:50 Client wins 

One of the common questions I have gotten as a Dietitian over the year come Christmas/Festive time is: “Should I continue trying to lose weight over the holidays?”

It is no secret fat loss is harder to achieve among the festivities but should you even try in the first place is the general thought.

There is no clear cut answer and there is more nuance to this subject than meets the eye, but I can share some insight to help you make your decision.

In this episode, I answer this question and share some perspective on this coming from me as a Dietitian and Nutritionist who works with many fat loss clients. 

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

EP54: 8 Reasons Why You Are Not Losing Weight 

There could be several reasons why someone is not losing weight, despite their efforts to do so. It's important to remember that weight loss is a complex process influenced by various factors, and individual experiences may vary. 

Keep these 8 factors in check and you'll be amazed at your progress.

1. Inadequate Calorie Deficit
2. Inaccurate Portion Control
3. Lack of Consistency
4. Stress and Sleep
5. Not Drinking Enough Water
6. Lack of Strength Training
7. Unrealistic Expectations
8. Lack of Accountability

Remember that weight loss is a personal journey, and what works for one person may not work for another. 

Patience, consistency, and a holistic approach to health are essential in achieving and maintaining a healthy weight.

Is it possible to eat takeaway food and still lose weight?

Yes, it is. However, it requires a strategic approach so that you ensure that the takeaway options (and the extent to which you eat them) don’t move you out of a calorie deficit.

Choosing the right takeaway is largely dependent on the portion amounts you eat but choosing the right types also plays a part and that is the focus here.

So what kind of takeaway is fat loss friendlier?

In this episode, I share with you various takeaway ideas and options that are more calorie-friendly than others and that can fit the calorie budget much more easily - helping you lose more weight, while still eating some takeaway in your life. 

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

There is no shortage of dietary mistakes being made in the nutrition world. From doing the wrong diets, to believing the wrong things, and to making the most common of mistakes.

It is not just about what you should do, but also about what not to do that is very important too. Time to do things the right way!

That is why in this episode, I want to share 1 big mistake I see so many dieters make (especially with fat loss) that I want you to stop doing or avoid in the future. 

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

From battling unhealthy eating habits to charting her way back to fitness, transformation coach Michelle Coffey has a compelling story to share. I promise, you're about to embark on a journey to a healthier you as we delve into Michelle's personal experiences, gut health, and her unique approach to fitness and body positivity. We'll understand how diet impacts our mood and energy levels, explore alternatives for dairy and gluten, and learn from Michelle's eye-opening accounts of becoming intolerant to meat.

Childbirth can significantly impact a woman's body, and her journey towards recovery is often fraught with challenges. Our conversation with Michelle shifts to the often overlooked challenges of postpartum recovery, gym anxiety, and how professional guidance can be a game-changer. We also explore how a mindful approach to fitness can help you tackle gym anxiety and build confidence. No matter where you are in your fitness journey, Michelle's practical advice on body acceptance and understanding body weight fluctuations is a must-listen.

Finally, we get down to business - the business of setting realistic fitness goals and balancing weight fluctuations. Michelle shares a wealth of knowledge on creating a successful fitness plan, the crucial role of weight training, and the importance of dieting and reverse dieting to maintain your results. We'll discuss tracking nutrient intake, and why consistency is key to your fitness journey. Listen in as we discuss the Irish and Australian attitudes towards fitness, the perks of 24-hour gyms, and how to stay motivated. Let Michelle's inspiring stories fuel your own journey towards a healthier, fitter you.

Follow Michelle on socials mj.fitnessoffical 

For any podcast dilemma or enquires please email Boujeeblondespodcast@gmail.com

Follow us on socials @boujeeblondespodcast

So many wrongfully assume sandwiches cause weight gain and can’t be consumed on a fat-loss diet. Sandwiches can fit a weight loss plan easily.

However, there is one “sandwich” that could be getting in your way though…the BLT.

No, I do not mean the Bacon, Lettuce, Tomato sandwich classic.

I mean the other BLT: Bites, Lick, Tastes.

This thing might be causing your calories to be inaccurate. It may be the reason you are not progressing. It might very well be the secret obstacle you never suspected.

What am I talking about exactly? 

In this episode, I show you why you need to be watching your BLT’s if you want to succeed with fat loss (or if you are stuck and need to get moving again). 
____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

Access home workouts, gym workouts, and more at: http://justget.fit/stronger
Follow me on Instagram - @justget.fit instagram.com/justget.fit/

Interested in 1 on 1 coaching? Email me today: nikki@justget.fit

Fat loss is a long term process that requires the right evidence-based strategies to be implemented. However, there is no reason to overcomplicate it or to forget about the power of doing the simple stuff first. 

In any goal you pursue, there will be some low hanging fruits you can juice to get you started or simply build some more momentum.

Weight loss is no different. There are multiple things you can implement to inject some results into your life. 

In this episode, I share 5 easy things you can literally do starting today, that will improve your fat loss results. 

____________________________________________

DOWNLOAD MY FREE MACRO NUTRITION CHEATSHEET 

Your Guide To Improving Your Macros & Food Knowledge

https://theclimbingdietitian.lpages.co/macro-cheatsheet-the-climbing-dietitian/

Apply for 90-Day Macro Sherpa Program: https://bit.ly/395QmGs

Check out and SUBSCRIBE to my YouTube channel: https://bit.ly/2Mxqs4W

Email me: aleksa@theclimbingdietitian.com.au

To find me on socials:

Instagram: https://www.instagram.com/theclimbingingdietitian

TikTok: https://www.tiktok.com/@theclimbingdietitian

Facebook: https://www.facebook.com/theclimbingdietitian

Twitter: https://twitter.com/beardyAPD

Link to blog: https://bit.ly/330ULq4

Check out my website for more information on me and what I do:

https://www.theclimbingdietitian.com.au

Intuitive eating has gained significant attention in recent years as an alternative approach to traditional dieting. It emphasizes tuning into one's body cues, promoting a healthy relationship with food, and rejecting external rules. While intuitive eating offers numerous benefits, it is crucial to explore potential dangers that individuals may not anticipate. In this article, we will examine the pros and cons of intuitive eating and shed light on the potential pitfalls it may entail.

Pros of Intuitive Eating:

1. Embracing body acceptance: Intuitive eating encourages individuals to appreciate and respect their bodies, regardless of size or shape. By focusing on internal cues rather than external standards, it promotes a positive body image and a healthier self-esteem.
2. Reconnecting with hunger and fullness: This approach emphasizes listening to internal hunger and satiety cues, allowing individuals to develop a more attuned and mindful relationship with food. It helps individuals recognize when they are truly hungry and when they have had enough, leading to more balanced and enjoyable eating experiences.
3. Mental and emotional well-being: Intuitive eating recognizes the impact of emotional and psychological factors on our eating behaviors. It promotes a non-restrictive approach, reducing feelings of guilt, shame, and deprivation associated with traditional diets. This can lead to improved mental health and a more positive overall well-being.

Cons of Intuitive Eating:

1. Weight loss expectation: While intuitive eating is not primarily focused on weight loss, some individuals may approach it with the misconception that it will result in shedding pounds. It is essential to understand that weight loss is not guaranteed, and the focus should be on overall health rather than solely on the number on the scale.
2. Misinterpreting cravings: Intuitive eating encourages honoring cravings and allowing all foods in moderation. However, individuals may misinterpret this as a license to indulge in unhealthy choices without considering the nutritional value of the foods they consume. Balance and nourishment should remain essential factors in making food choices.
3. Lack of structure and guidance: For individuals who thrive on structure and specific guidelines, the freedom provided by intuitive eating may feel overwhelming. Without proper guidance or education, they might struggle to find a healthy balance and may revert to old patterns of disordered eating or overeating.

Possible Dangers:

1. Ignoring underlying health conditions: Intuitive eating promotes body acceptance and trust in internal cues. However, it is crucial to acknowledge that certain health conditions or dietary restrictions require specific attention. Ignoring these conditions may have negative consequences on one's health.
2. Misinterpreting hunger and fullness cues: While intuitive eating encourages listening to internal cues, some individuals may struggle to accurately interpret their body's signals due to various factors such as emotional eating, external influences, or disordered eating patterns. This can lead to overeating or undereating, negatively impacting one's nutritional balance.
3. Lack of nutritional knowledge: Without a solid understanding of basic nutrition principles, individuals may struggle to make well-informed food choices. While intuitive eating allows for flexibility, it is important to maintain a balanced diet that meets the body's nutritional needs.

@andrewPFM @PrideFitnessandMovement

Feeling lost in your Fitness/Health Journey? Feeling unhappy? Feeling worn down? Feeling like you don't know your own body? Feeling stuck? Click play to share the secret that is going to rid you of all of those feelings!

Through my own fitness/weight-loss journey and fitness career I have found this secret and use it daily to live my life in peace and happiness about what I do & how my body is feeling without looking to others to tell me what to do or how to get to my goals! I am creating my own health and wellness with this secret & you can too!


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The best is yet to come, make sure you subscribe to this podcast! We are so excited you are here for this journey called life with us!

Reminder:
This Podcast is for entertainment and informational purposes only and should not be considered professional or medical advice. We are not licensed therapists or medical professionals and are only sharing our personal journeys. We appreciate you tuning in with an open mind, and taking action in your own life through professional advice or own self. We hope you have a beautiful day, and don’t forget, YOU deserve to LOVE & put YOURSELF FIRST!

In this episode, you'll learn 5 tips to get back on track emotionally after a holiday or vacation.

If you’ve got off track with your diet, exercise, or weight loss after the holiday or a vacation, don’t feel bad about yourself or shame yourself. Life happens! 

The key is to get back on track with your weight loss and health goals quickly when you get home.

But getting back on track with your diet or exercise can be hard if you’re not in a good headspace following the holidays.

Maybe, like me, you’ve experienced hurt feelings over the holidays. Maybe someone didn’t show up for you how you’d hoped, or something didn’t meet your expectations.

If you stay in this negative emotional state, it’s going to be really hard to motivate yourself to take positive action because all your energy is being drained out of you emotionally.

You cannot master your physical health or actions if you don’t first master your mental and emotional health.

So let’s stop any emotional hangover or emotional bleeding from the holidays right now.

Highlights From This Episode

• How to get back on track (emotionally) after the holidays. 
• Tip 1: View the situation as an opportunity, not a problem. 
• Tip 2: Hold up the judgment mirror. 
• Tip 3: Assume positive intent & give generous interpretation to the intentions, words, and actions of others. 
• Tip 4: Move your body to get rid of the negative energy. 
• Tip 5: Activate your parasympathetic (rest & digest) nervous system to get out of “stress mode.”

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Resources From This Episode
>> Insulin Resistance Diet Starter Course
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>> Free Master Your Macros Training Videos
>> How to Stay Motivated Despite Slow Weight Loss Progress or a Plateau
>> Click here to register for our FREE Training: How to Lower Insulin Resistance Naturally

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>> Book a Zivli discovery call to get your questions answered about our program and see if it's a good fit for you. Book at https://calendly.com/zivli-coaches/zivli-discovery-call.