Simple Fat Loss to Lose 10 Pounds By June (exactly the steps I'm doing as well!)

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Transcript

Goal And Current Progress

SPEAKER_00 0:00

Hello guys, welcome back to the podcast. I'm so excited to have you here. We're just gonna jump right into today's episode because I want to keep this very informative, simple, straight to the point so that you can go and maximize on this yourself. But today's topic, we are gonna be covering exactly how I am gonna be losing 10 plus pounds before June. I already started on this. February was my starting point for this. About February 11th, I would say, is when I started. And I've lost four pounds since then. I've kind of been at a plateau, so I decided to like drop my calories a little bit more this week and increase my cardio. But we're gonna go over how I'm aiming to do. So I've already lost four pounds, and that's been since February. So hold on, bear with me. I need to kind of like write this stuff out so that I can um be well a little bit more organized. So okay, so say, okay, so I started February and about 11th, and I was 149.0. I don't care, share my weight, and I've been consistently around like this past week 144.8 to 145.0. So I've been staying here for like the last two weeks, and so I decided okay, I'm gonna decrease my food by a little bit. I think I was closer to like 1800, and I decided should drop down to 1600, so I brought down a little bit more by 200 calories, decrease by 200 calories, and then also I decided I'm gonna do 120 minutes of zone two cardio a week. So ideally, I mean, let me just go back. So I want to sorry, excuse me. I want to start with basal metabolic rate. So basal metabolic rate is basically how many calories you would burn at rest if you just laid in bed all day. And so typically you can do this your body weight times 10. So for example, I'm about 145, so I would do 145 times 10, and it would be 1450 would be my basal metabolic rate. This is just an estimate. We don't, there's no really, there's really no way to figure out exactly what specifically on the dot being perfect, what our basal metabolic rate is. So I'm just going to start with this. This is what I recommend all of you do. Okay, so say you're say you weigh 185. You would do that time sin. Your basal metabolic rate would be 1850, and you want to lose, let's just say you want to lose 10 pounds, and right now already you're not very active, you don't even know how many calories you're eating. Maybe you're eating like way more than that, you have literally no clue. What I would do is I would at least just start with 1850. That's where I would go with you, or you could even go 2,000. If you say, for example, you get in 7,000 steps a day right now, that's probably gonna help you burn an extra hundred calories, maybe. I would bump that up immediately to like 10,000 steps, and right there you're already creating a bigger deficit. So you can create a deficit one of two ways, one being through food, one through food, and then the other through um cardio. And when I talk cardio, I don't mean just walking, I mean making sure that you are actually doing zone two cardio. Zone two cardio means keeping your heart

BMR And Building A Deficit

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rate at a steady pace between 120 and 140 beats per minute. And I would start, I would always start on the low end of the spectrum of cardio. Start with maybe you do two 20-minute sessions a week, so 40 minutes total of cardio per week of zone two, and this has to be structured. And then you'll still want to get steps outside of this, so still make sure that you're counting or setting a step goal aside from the cardio that you do. And I'll just say for reference, most of the time you're gonna get a thousand steps per 10 minutes. So say you get 2,000 steps through your structured cardio of 20 minutes, still need to get 10,000 top of that. So a total of 12,000 steps. And like, Hadley, this is so confusing. Not really. I mean, you just you gotta follow it. And once you like continue to do it more frequently, it'll become easier to you. And you're not gonna have to focus on all these little things. And I know this all of this sounds super complicated, but this is like if you're wanting to do this on your own, you don't want to coach, you want to figure out how to do it on your own, I'm gonna give you all the steps to do so. If you want to take the guesswork out of it, that's where it's important for you to just like hire somebody and be like, hey, tell me how much I need to eat, please, and then you go from there and they help you on a week-by-week basis. But going back to say you weigh 185 pounds, multiply that, your basal metabolic rate is 1850. This would just be how much how much you would need if you were laying in bed all day. This is just a rough estimate because remember, the more mass, mass, meaning like your weight body in general, the more of that you have, like, you're probably not gonna have to have as much of a deficit to lose the fat because you have so much mass on you. Like you have so much excess fat stored. I'm not saying if you're 185 pounds a year, like you have a lot of body fat, but I'm just thinking most of them that come to me and they weigh this, they're typically overweight. They don't exercise much. And if they do, they're very inconsistent. So this is remember, this is what I'm basing it off of. So, say 1850 is your basal metabolic rate. I would start to track, you can either start to eat 1850, which would already put you in a deficit if you are going to can if you're going to start walking plus strength training, like that's a deficit right there, and you won't even need to touch food. And you can keep it at 1850 and just see if structured exercise and cardio, you start to lose fat. Now, I will say there are gonna be some times where you're like, okay, the scale's literally not moving, and I'm in my calorie deficit, I'm training, I'm doing my

Zone 2 Cardio And Steps

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cardio. What do I need to do from here? Then you may just have to put yourself into a little bit more of a deficit, subtract 100 calories, whatever you gotta do, increase your step intake from wherever it's at. But you don't want to do too much at once, and there's not it's not like there's gonna be a negative health consequence from that, but if you do too much at once, then your basal, not your basal metabolic rate. Yes, your basal metabolic rate, your basal metabolic rate will start to slow down, and so therefore you're going to have to eat less to continue to lose more weight. So that's why I always say, like, you kind of want to start a little bit higher and see like what your body can do with more food and then structured exercise. But you the thing about it is you don't want to just keep adding on cardio so that you can eat more food because it's kind of like defeating the purpose because then you have to do all of that cardio just to maintain or just to keep losing that weight. And if you don't love doing cardio, which you should be doing at least a hundred, or I don't know what the recommendation is. I think 90 minutes um a week of cardio, zone two cardio. This is the cardio that's gonna keep your heart healthy, so you should already have that structured in, and this should not be, you know, strictly for aesthetic reasons, like you should still have cardio in there. So you should honestly be doing that no matter what. That's just my two cents. But then also making sure that your training is structured. I would make sure that you are training at least three times a week, no less. And this training in the gym should be like intentional, you should be getting stronger each week. You shouldn't just be going through the motions because while you're building muscle, your body is gonna want to use that fuel more for muscle instead of storing for fat. So that's why it's incredibly important that you are going to the gym, you are getting stronger and you are building that muscle because also when you are gaining muscle, muscle is going to help preserve. Um, what am I trying to say? That's not what I'm trying to say. Muscle is going to help you burn more calories at rest. So the more muscle you have, the more your body needs. So keep that in mind as well. Um, where was I going with that? Three times a week of strength training. If you're doing three times a week, I would make them all full body sessions. I would make sure that you have movements like a squat pattern. If you and it when I say squat, doesn't mean you have to do a barbell squat, but some sort of squat pattern, lunge, hinge movement. Um, and then you can use some accessory machines like leg extension,

Strength Training For Fat Loss

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hamstring curls, adductor, abductor machine, like throwing all of these in the mix of your three-day split. This will help you just build overall leg muscle and then adding in the upper body things where you need it. So adding in a shoulder press, adding in maybe some assisted pull-ups, adding in things that are going to hit all parts of your body, deadlifts, these are good as well. And when I say all these things, this doesn't mean you start super heavy. And I don't want you to feel intimidated if you're new that you have to like do all of these things and you gotta lift super heavy. Like you really have to start slow, and but you gotta start somewhere, is the thing. You can't just go in, no plan, just say, Oh, I'm gonna exercise today, and then you go in and then you spend an hour on the elliptical and you're like, Okay, well, what did that do for me? Like, yeah, it made me tired, I feel good at exercise, but is that really helping me in the long run? Because, too, like losing weight, you don't just want to be losing weight in general, because then you will just start to lose muscle and fat. You want to be able to like really drive your body into losing fat so that you can still work on building muscle, and like that's what's gonna give you that tone look that you're after is by making sure that you are having enough muscle, but also it'll make the process so much easier because you are focusing on body recomposition and you won't be losing muscle, you'll be losing strictly majority fat, and that's exactly what we want. So, having three days of structured strength training, you don't even have to be there for an hour, it could be 45 minutes. I would recommend that. Uh, wouldn't go over an hour, honestly, and then on maybe those other days, you can do your cardio if you have a treadmill at home, or you just go to the days on those, you just go to the gym on those other days, and you just strictly do your cardio and maybe sit in the sauna, do something like that, get in extra steps on the treadmill. I would also make sure that you include some core work in that, um, so that you can work full body, but also so working on your core strength because that's a really big thing you need to work on. Now, when we get into the nutrition piece, like I said, I would utilize something like My FitnessPal, a tracking app to track your calories. Honestly, the premium version is good. I think it's worth the $79 or whatever it is for a year. Remember, if you're wanting to lose weight, that you're gonna have to change your lifestyle because if you want to, or if you want to just lose weight and gain it all back, that's

Macros And Tracking Made Simple

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totally fine too. But most of you don't want to do that, and you want to actually just like okay, I need a shift and it needs to stay off, and I need it to stay off. And that's the whole point of doing this because why just do something if it's if you're just gonna gain it all back? That's dumb. So, my fitness pal, this is where I track your food. You're gonna need to get a food scale, you're going to need to weigh your food out, and you can say, Well, oh like my boyfriend, like they've done it and they've also made men are different, and men skip meals, and men's hormones are not the same as yours. So, stop comparing yourself to your husband, your boyfriend, whatever, because you're quite literally not the same as them. So, my fitness pal, then you have your calories. So, say for example, your calorie deficit, we're just gonna go back to that 1850, 1850 calories. Now, our macros are inside of this, and so our macros we have our protein, our carbs, and our fat. And so, what I like to do is okay, say you weigh 185. I don't want you eating 185 grams of protein. Maybe give me like your ideal body weight. Okay, say okay, Hadley, I want to lose 40 pounds. Okay, then that's 145. So then we I would just round close to that. I would just do like 15 grams. And honestly, it depends. Like, if you like to eat more protein, if you don't, you keep it on the lower end. Honestly, you could even do like 130 grams of protein, and you would that would be fine. So 130 grams of protein times four. Sorry, I'm gonna have to get my calculator out for this just because I want to make sure that I'm giving you all the correct information. So 130 grams times four, that's equals 520 calories coming from protein, and then we have carbs and fat left over. So I'm gonna do the 1850, which is our calorie deficit, minus the 520 and leftover calories we have is 1330. So we need to figure out our macros for carbs and fat. I typically I like to keep things more carb dense. I do think we should not go under 60 grams of fat, really 50 grams if you're like really gonna cut down deep and have to dig your calories lower. I don't like to go under 50 because fats are what make up our hormone health, our brain health, and when fats are low, cognition is off. Also, carbs are super important for thyroid health, and carbs are a main source of energy. So that's why I kind of like carbs a little bit higher. Um, but I don't follow a specific percentage, honestly. I just go based off what I think. Fats-wise, it just really depends on where the person's coming from. If they're already eating like a higher fat diet, we don't want to just really bring those down super low so we can start to kind of trickle them down. But I'm just gonna give like an overall kind of like baseline where I start and just do 65 grams of fat. And I don't think that's bad at all. So I'm gonna do 65 times nine because fat is nine calories per gram. So that is 585 calories for fat. So now we're gonna do the 1330 minus the 585. That gives us 745 calories left over for our carbs. So we're gonna do 745 divided by four because that's how many calories per gram of carb, and that gives us around 186.25. So I'm just gonna put 186. So for macros to give you that calorie range, we have 130 grams of protein a day, we have 186 grams of carbs per day, and then we have 65 grams of fat per day. And what I like to say is keeping it in a range between like when you are tracking your macros, trying to hit within three to five grams of each of these. So three to five grams, so say for protein, like between 125 and 135 grams, and then let's say like for the carbs, 181 to 191 grams carbs, and then for fat, 60 to 70 grams, like just keeping within that range, and then sometimes you know, if you're going out to eat, it's gonna be harder to know to see, like, okay, what exactly is gonna get me there. Usually, foods when you go out to eat are higher in fat. So, what you can do is try to get closer to the calorie number for the day, and that would be fine, but sticking within the macros is really important because if you are doing loads and loads of protein, which is fine, it's also like there's not really a benefit to having more protein than you actually need. And then if you're doing like so many carbs and no fat, obviously your hormone health is gonna suffer. And if you're doing so many fat and no carbs, your thyroid health is gonna suffer. So that there's really a strategic approach to why you should follow the macros and not necessarily not necessarily calories, but calories and mac calories fall in or macros fall underneath calories, okay? Um, so hopefully that kind of helps explain that. That's nutrition aspect, right? You're gonna need a food scale. So I'm just gonna try to explain this because you're you can't see me, so you can't see exactly what I'm doing. But you'll have a food scale and you set your bowl on it. Do not turn the food scale on yet. So you set your bowl, whatever it is on it, then you turn the food scale on. And I like to measure everything in grams, it just helps me a lot more than ounces, and so turn your unit to grams, whatever, then dump in your 100 grams of 9010 beef, and that's exactly what you would input into MyFitnessPal is you would find 9010 beef cooked, and then you would type in 100 grams is how much you did, and then you would zero out your scale again, add in your white rice. So you do 200 grams of that, add that into your My Fitness pal. Cool. That's gonna be like, and then okay, let's see, zero it out again and add your 100 grams of green beans. So then you add that into your My Fitness pal, and that is say that is like your meal too. Okay, cool. Then it's gonna tell you how many calories is, what the macros are, but it will start to add things up, and so you can see what things are throughout the day. What I recommend doing is kind of like giving yourself a quote unquote meal plan for two, three, four days at a time with the meals or the foods that you do have prepped, and then once you do that, you have those foods, and so it's easier to just kind of plug in and then you can kind of follow the same thing for a couple days. You can switch things out here and there, but you really got to play around with the numbers to make sure you hit it. I specifically like to give myself a meal plan every week, and that way I don't even have to mess with tracking it. But then I will just prep things like every three-ish four-ish days because leftovers are just not the best for you, to be honest. Um, just because they build up in histamines and yada yada. We won't go into that, that can be a whole nother topic, but I just don't think that prepping for a whole week in advance is the best thing for me. Um, but again, you gotta do what you gotta do, and fresh just tastes a lot better. So every three, four days, I'll prep my foods and I don't specifically like meal prep. Now, if you have to meal prep and like assemble all of your meals because your work schedule is crazy, you can do that. But what I like to do is kind of ingredient and bulk prep, and then at the end of the week, not the end of the week, but like the next day, then I'll throw everything I need in my bowl that's gonna make up my meal, if that makes sense. So you can meal prep in those like individual containers, or you can do what I mentioned. So that's it on the meals. Um, I think that's kind of it, but as far as like making sure you are on track to losing fat, like for example, like I realized okay, I hit a plateau, I probably need to drop my calories

Plateaus And The June Timeline

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a bit more, and so that's what I did. And so I'll just report back back next week. And hopefully, my goal is to lose at least one pound per week. I'm trying to, okay, so we're at March 27th. Let's see, I need to pull up my calendar so I can see how many weeks until June because I'm trying to lose about 10 pounds before then, which I've already lost four, and so I really only have six to go. So say six weeks from now is one, two, three, four, five. That would be like May 8th. Um, but my thalass hasn't been progressing that much, so I do think that it will take a little bit more time for me to lose six pounds, and that would be one uh six, seven, eight, nine, about nine weeks to lose 10 pounds total, which you can definitely do that if you start ASAP. Um, give yourself, and most people like are gonna lose fat quicker than me because I feel like I was already at kind of like a leaner spot. And if you're not at a at a big of a leaner spot, then you're not going to I mean that you're not gonna have as big of a problem, I should say, because you already are coming from a spot of like being a little bit overweight, not really caring what you eat, all the things, which is not a bad thing, but I'm just I'm just throwing that out there just so that you can know like that's what that's what I typically see with my clients. So if you want to do that, and so today I'm gonna be posting this on April um 31st, I think, or no, I'll just post it uh not April 31st, March 31st. This is gonna be coming out March, I'll just do Monday, March 30th, and so actually no, I'm just gonna post it today. I ought to keep saying that. So I'm gonna post it today so that you can have like a good fresh start, and that'll give you start next Monday. One, two, three, four, five, six, seven, eight. So like eight, oh, nine weeks before March or June 1st, you can definitely lose that. So losing 10 pounds before March or before June 1st. Definitely feasible for you if you follow that approach that I kind of told you what you need to do with your calorie deficit. So just to recap, say you weigh 200 pounds, okay? You times that by 10, your basal metabolic rate is 2,000 calories. Now that's not taking account for you just walking, you moving around, you being at work, all the things. So it could be your actual, like, okay, total daily expenditure could be, you know, 2,500. So maybe you just automatically just bump calories down by 500, you continue walking, and you could definitely see fat loss from that. But you'll want to be a little bit more structured, like I said with training. So you're preserving muscle and all the things and not losing muscle. And then also cardio, just good for your health, your heart health. But you could literally not change anything but dropping your calories down by that much, and then see a good. A good drop. So, and my rule of thumb for like changing things is you know,

Weekends Without Losing Momentum

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give your body a week to be really, really consistent, maybe even a couple weeks before you decide, okay, my weight's not changing. I should drop some like change, like I should increase cardio, I should drop food by a hundred calories, whatever it is. Um, give yourself two to three weeks of consistency first. And I mean like when I say consistency, I don't mean eating your calories, like hitting your calories Monday through Thursday, and then Friday, Saturday, Sunday you completely fall off because that's a 57%. That's an F. You literally, I don't know if that's an F or D actually. Um but yeah, you're not gonna succeed if the Thursday, Friday, Saturday is completely thrown off the wall or whatever days you decide to not follow the plan. Like you still have to stay super consistent on those days. And if your goal really is to lose this way in X amount of time, those weekends do not have to be crazy eating like an asshole. And I say this all the time, but you the power is in your hands to figure out what it is that you want to do. Like, you want to go out to eat every weekend, cool, you can do that, but make sure that you're keeping it as close to what you know is true to be healthy. And what I mean by this is close to the foods that you would normally eat at home. So, say you go to a Mexican restaurant, this doesn't mean you're getting beans with cheese and uh like that stuff adds up so much that adds like 3,000 calories to your weekly intake. And I'm not saying this is bad, but like have moderation in the things that you're doing. Or if you go out to you, like, hey, can we go here or literally order like a steak and vegetables and potatoes? Like it's very, very simple. And I think people just overcomplicate it because they have this idea of like, okay, I'm gonna do this, and then they actually get to the place and do the thing, and they're like, Well, actually, it's okay. Like, I can have this, like, it'll be fine. Like, yes, you can. That's totally fine. I'm not gonna sit here and say, don't enjoy the meals, but like just know that it's not going to help you reach your fat loss goals quicker if you keep telling yourself, oh, this is fine, this is fine, this is fine. And then you're just gonna like keep repeating the loop each and every weekend. So, my goal is to just treat the week, my I not goal, my suggestion is for you to treat your weekends the same as your weekdays. Cool, you got to eat. Okay, I'm gonna order the healthiest thing on here, whether that be vegetables and a protein, whether that be rice and vegetables and a protein, whatever it is, to try and keep it close. I'm not gonna overindulge. Remember, like, is the dinner really about the food or is it about spending time with the person that you're with? And I think once you can kind of reframe your mind too, of like not all meals need to be taken so dang, like, oh, I'm starving. This is my cheat meal. Like, you're just taking a really bad approach to it all. And remember, like, it is a lifestyle change too. Like, I hate there's nothing more than I hate going out to eat and then feeling like complete crap after I do it because I just ate way too much. Because why? All because I was quote unquote really good all week. That's almost like defeating the purpose. And I used to do this, and this can be a whole nother topic, but like I've realized like I don't want to do that anymore. Like, if I want to go out to eat, I want to have self-control. I don't want to do it just because, oh my gosh, I I deserve this. Don't get me wrong, it's fine. Like, eat a burger, eat a piece of pizza, cool. Like, it shouldn't be a weekly occurrence of like, oh, I deserve this. I can't wait. I'm looking forward to this cheat meal. Like, no, that's not what this is about. Remember, it's about creating a healthy lifestyle. And if all you do is look forward each weekend and look forward to like totally

Closing And Instagram Help

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binging or drinking, and it's very like counterintuitive to what we're trying to do. So, anyways, that's all I have for you guys. I hope that you enjoyed this episode. And if you need further help with you know, reaching these goals before June comes around, you've got like eight, nine-ish weeks to like really dial it in and make sure it happens. And I do think it's very feasible for you to lose 10 pounds in that time frame. So get with it, persevere, be determined, consistent. Like, okay, I don't have to fall off plan. I don't have to indulge just because somebody else around me is indulging. And I think that will help you so much. So if you need additional help, message me on Instagram. I'll help get you set up. And yeah, you guys got this. Remember, you got this. I give you all the tools, I give you the knowledge, and I go put it to use. Okay, love you, bye.