Is fat loss frustrating you?
Between calories, macros, sodium, sleep, busy jobs, kids, lifting weights, doing cardio, stretching, supplements, and confusing weight loss articles & programs, I know weight loss can be a bit stressful. Here are my top tips for you to make it EASY (and yes, weight loss can be easy)!
The more you overthink the fat loss process & the more you read, the more confusing it can all seem. That's why I'm here! Here are my top tips to simplify your fat burning journey:
Focus on calories, not macros. Yes macros are important, but they are more of a guide, not a rule book! When you feel overwhelmed, just count calories, not macros.
Buy as much pre-cooked food as you can. Rotisserie chicken, tuna packs, pre-boiled eggs, pre-cut veggies & fruits, 90 second rice, and the list goes on. These foods can be a huge time-saver and will make meal prep so much easier & faster (so you'll be more likely to do it)!
Use a check list for your workouts. I use the notes app on my iPhone. I'll write the titles of my workouts (i.e., back and biceps, legs, HIIT), and I'll check them off as I go through my week. Try aiming for 4 lifts & 3 cardio sessions a week.
Use a bigger water bottle. Check out this 1 liter one that a ton of my clients use. Then you only have to fill it up 2-3 times!
Break up your total calories into 400-600 calories per meal. Example: Breakfast, lunch, and dinner = 400 calories + 2 snacks, 200 calories each.
Batch cook your potatoes, veggies, and meat in the oven all at once. Set it to 375 degrees, and take the foods out at different intervals.
Eat the frog. Do the hardest thing first, which usually means working out first thing in the A.M. It will suck in the morning, but you'll feel so much better about it!
Eat simple, boring foods more often, and save your splurges for special occasions. Not every meal has to be incredible, it just needs good quality foods.
Put an end date on your diet. No one wants to diet forever. This will make you work harder when it's go-time. The end is in sight!
Mark each day on your calendar with a smiley face or an X. Then at the end of the month you can see where you tend to fall off track most often. The goal is 90% smiley faces!Let me know which tip is most helpful for you and that you will implement this upcoming week!
OH, and if you're looking for a super easy way to build meals that meet your diet goals (calories & macros), check out my macro cheat sheet.
Accurate macros for over 60 different foods
Fantastic tips for healthy cooking
Portion size visual guide
Meal ideas with macros
Print it out & put it on your fridge or save it to your phone for when you're at a restaurant!
Pics below of the Macro Cheat Sheet (stickers will not be on your downloaded file)! CLICK HERE TO DOWNLOAD!
And one last thing: on February 1st, 2020 my custom macro consultations are going away and will only be available if you are in Weight Loss Warriors. Daily & weekly nutrition coaching rates will also increase. Current clients & those who sign up before Feb 1 will be locked into their rates.
Questions? Comments? Dog Pics? Email me! PetersL93@yahoo.com
Go have a great week! -Leah Leahpetersfitness.com