#351 - How to Lose 25 lbs by Summer Without Starving, Quitting Carbs, or Hating Life

Sick of starving, cutting carbs, or living in the gym to lose weight? In this episode, Coach Pat dismantles the 3 biggest lies the fitness industry has fed women for decades. He breaks down his DTA Method—Flexible Dieting, Strength Training, and Accountability—to show you exactly how to lose 25 pounds without giving up pizza, pasta, or your life. This one’s a game-changer if you’re ready to finally get results that last.

Key Takeaways:

🧠 Lie #1: You Need More Willpower
✅ Willpower runs out—systems don’t.
✅ You need structure, not more motivation.

🥗 Lie #2: You Have to Eat 1200 Calories
✅ Eating too little leads to binge eating and weekend blowouts.
✅ Most women need more food to be consistent and sane.

🏋️‍♀️ Lie #3: You Have to Train Every Day
✅ 3 smart strength workouts beat 7 sloppy bootcamps.
✅ Focus on muscle-building moves like squats, hip thrusts, and rows.

💡 Coach Pat’s DTA Method:

1. D = Diet (Flexible Dieting)
   • Follow the 80/20 rule: 80% whole foods, 20% fun.
   • Eat your cultural staples and still lose weight.
2. T = Training (Strength-Focused)
   • 3-day split: 2 lower body, 1 upper body.
   • Progressive overload—even at home.
3. A = Accountability
   • You need someone to keep you honest.
   • Community, coaches, even your dog—don’t go it alone.

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