How to Build Muscle & Lose Fat + 10 Tiny Sacrifices To 20 lbs Shed

One mindshift allowed me to finally lose weight after 3 decades of trying & failing…

In the last 30+ years, I quit binging on carbs & sugar so many times, but I always went back to it. Sometimes it took 1 week. Sometimes I resisted for as long as 3 months. But I always broke my promise. I ended up getting bigger & bigger & sicker & sicker every year. Veggies & fruit & even foods I thought were “healthy” killed my gut & caused my Crohn’s to flare.

Losing weight can be a daunting task, especially when we think about the sacrifices we have to make to reach our goal weight. However, making tiny changes in our daily routine can result in significant weight loss without having to make drastic changes to our lifestyle.

The mindshift that helped me: “You need to be okay with failure to succeed”

I’ve heard this many times but it didn’t click with me until my healing & fat loss journey “plan” finally worked.

This is not just about weight loss. When you expect results right away & get dependent on them, failure to reach them in a certain time frame frustrates you & throws you off your goal.

The solution to this problem is to be okay with the possibility of not reaching the goal. It is to be invested in the process & the other benefits of doing the work.

When you stop obsessing about the result, it magically appears!

How I’ve been able to build muscle & maintain my weight loss working 40+ hours a week at 40+

weight loss before and after carnivore lilbitoffit katie kelly

katie kelly fat loss advice 10 things carnivore lilbitoffit before and after photo

I maintain the same habits & commitments to myself as when I was losing weight because I want to be the healthiest, happiest, & strongest version I can be. I’ve made fitness my lifestyle.

I don’t let the scale determine my success or worth. I know it will fluctuate naturally with sleep, stress, food intake, hydration, workouts, etc. I do not cut food & punish myself when it goes up. I stay consistent with my plan & take it simply as data to help me.

I prioritize health & how I feel with food, workouts, & movement. My mindset determines my reality. I know I cannot hate myself thin, happy, strong, successful, & fulfilled. You have to diet & live from the inside out. Being active & strength training are always priorities no matter what age or season I’m in.

I eat simple, basic af food that serves me best physically & mentally. I stick to meat, eggs, animal fats, seafood, & dairy in moderation. My gut healing/carnivore story is in the link in my IG bio for reasons why I eat this way + my Crohn’s & bulimia remission.

I am patient & consistent af. I know body change & healing take time. I leave room for flexibility. I do not cheat, earn, or burn my food. It is fuel, not a treat. I don’t do rules, I do what feels right.

What I eat about every day!

Your Super Simple 5 Step Blueprint

1. Prioritize Walking: you can make a lot of progress by simply walking more. Aim to take at least 10,000 steps each day.

2. Prioritize Protein: eating is where most people struggle when trying to lose weight. You can simplify your nutrition strategy. In every meal, prioritize protein. I shoot for at least 40-60g per meal.

3. Prioritize Whole Foods: building on the last point, eat nourishing, whole foods 80-90% of the time. These are foods that aren’t processed & don’t come in a package. READ YOUR LABELS! The less ingredients the better.

4. Lift Weights at least 3 x Per Week: lifting weights is crucial whether your goal is muscle gain or fat loss. Lifting weights increases metabolic efficiency and muscle mass. The more muscle you have, the more calories you will burn on a daily basis. Lifting weights also increases excess post-exercise oxygen consumption (EPOC), which means you keep burning calories even after you’re done exercising.

5. Prioritize Sleep: there’s no shortage of research showing a lack of sleep can lead to fat gain and hinder our ability to increase our muscle mass. Ways to improve your sleep quality: morning light exposure, keep caffeine in the am, avoid eating late, keep a consistent sleep schedule, create a calm, dark, cool environment, limit electronics

Strength Training as a Newbie Tips

As a beginner, you’re obviously not going to be pushing as much weight as someone more advanced. When I started CrossFit, my coaches started me of with less reps & lighter weights, focusing on the basics & proper form first.

I had to drop down to much lower weights than when I was at the peak of my more competitive CrossFit days & times when I took a break from heavier/more frequent training due to work & life stuff.

Devoting 20 minutes 3 x per week — or 10-15 minutes a couple times a day works too. Start somewhere & build from there in terms of weights, frequency & intensity.

Pro Tip: invest in a quality trainer or group fitness program. They will show you how to use equipment & movement with proper form as well as workout routines. Utilize YouTube for workout videos & education at home. Tons of home workouts programs are available nowadays with minimal equipment & cost.

Best Time To Workout?

Choose a time you’ll actually get yo ass to the gym. There’s no magic time. Some days you may need to be flexible, it’s called life. Being a creature of habit & routine will help with consistency.

Once afternoon strikes, my motivation to get to the gym is next to nothing. I prefer 5am or 10am depending on work.

This obviously varies from person to person as all of our lifestyles are different. But as I tell clients, “workout time is sacred time”. If you’re committed to it, you need to find a way to get it done.

Pro Tip: Start every morning with movement. Go for a walk, do mobility — something. Set out your workout clothes or sleep in them. You literally just have to roll out of bed & go. Split up your workouts into 2-3 mini sessions if you dread long sessions. Instead of doing 1 long workout, do 3, 10 minute workouts. It’s easier to make small simple commitments to yourself.

Realize Lack of Fitness Is An Emotional Issue

My job as a coach & mentor is to get my clients to “feel” like improving. To “feel” like doing the things they need to do to be their best. That might be working out in the morning, eating more protein, eating MORE, staying off the scales, working out less, nixing the negative self talk, etc. Binge eating especially comes from restriction with food & self worth – body, mind, & spirit.

It’s why people continue smoking when they know the risks. Why people overeat when they know it’s taking years off their life, why people would rather binge Netflix all day than go walk.

Humans seek short-term pleasures over long-term rewards. Most things worth doing take time to pay off. Most things that get you into trouble feel comfortable in the short-term. But until you “feel” like changing, long-term progress won’t happen.

Goals are great. They’re like the north star on a map. But the whole point of goal setting is to develop the habits & routines along the way to create a lifestyle.

Adherence & Consistency Are More Important Than The Details of the Training or Nutrition Plan.

I remember my first few years of work as a nutrition & CrossFit coach vividly. We could have the most “perfect” program, I could give the best advice I could. Then…the clients didn’t show up. They didn’t do the work. And they continually fell off the wagon. It doesn’t matter how good the plan is, if you don’t do it, you’re not going to improve.

Or as Joe Defranco says “a poor program done perfectly, is better than a perfect program done poorly.”

Dan John, a favorite of mine in the strength & conditioning world, has a catchphrase “Little & often over the long haul.” It’s not about how hard you can train today, how many times you train for the week, or even the month. It’s about showing up today & again tomorrow & the next day & repeat this lifestyle for years on end.

Movement, The Power of Words, & Accountability Are Important

Very few people wouldn’t benefit by taking more steps. Get up to 10,000 as a goal. I prefer to break this up into 2–3 smaller walks during the day. You might prefer one long one. It doesn’t matter, just get those steps in.

Take the word “might” out of your vocab & switch “have to” to “get to.” My pet peeve is when clients say “I might get to the gym tomorrow.” Or “I’ll try & eat good today.” They’re giving themselves an out, not committing. Don’t give yourself the option. Do you have to train at the gym or do you get to?

Group training & accountability make exercise more enjoyable, more efficient & produce greater results for most. Gyms like CrossFit, Spin, Orange Theory, & F45 have nailed what makes fitness more enjoyable.

Go through hell together & laugh about it afterwards. Or more simply: train, laugh & repeat.

Aesthetics are the By-Product of Quality Training, Nutrition, & Health.

The physical follows the physiological, target health first. Aesthetics shouldn’t be your focus. Yes, looking better naked makes us feel good. But that shouldn’t be the focus of your training/diet unless you’re an elite bodybuilder. Longevity & a sustainable lifestyle lean should be placed at the pentacle.

I’ve also seen far more “aesthetically-minded” clients get burned out, fall to binge eating, & stop training altogether than I do with “performance & longevity-minded” clients.

When your sole focus is on how you look in the mirror or the reading on the bathroom scales. You lose hope when it doesn’t change & often develop an unhealthy relationship with food and fitness.

Pick some performance goals. Let’s say a 2-mile run, max pull-ups & increasing your back squat. If you improve your performance on these 3, your body will look better, I promise you that.

Final Thoughts

Create your own framework & system for success! With all habits, developing them often comes down to mental hurdles.

Your body is the reflection of inputs & outputs. If you fuel your body with healthy, balanced nutrition & stress it with strength training, it will adapt appropriately.

10 Tiny Sacrifices To 20 lbs Shed

Cut out sugar
Drink water
Increase your protein intake
Cut out processed foods
Walk more
Cut out alcohol
Get enough quality sleep
Cook your meals at home
Practice mindful eating
Reduce your portion sizes & try fasting

Biohacking Guide Here

I understand what it feels like to be a prisoner in your own body with no idea what to eat or where to start. Wish you all the best of luck!

If you like blogs like these, sign up for my weekly newsletter!

1:1 Fat loss solution coaching available! Resources & guides in link here

May 26, 2023

4 Damaging Habits Ruining Your Results Most People Do When Trying To Lose Fat

Losing weight ultimately comes down to what you do on a daily basis.

It’s not your herculean efforts every month or so that will bring you results. It’s the small things you do day in and day out. While not hugely exciting, it’s effective.

In the blog post today we talk about: 4 Damaging Habits Ruining Your Results Most People Do When Trying To Lose Fat

PLUS here’s 7 easy habits that will help to accelerate your weight loss journey with simple lifestyle changes:

Track calories
Calories are not the be-all & end-all of weight loss. But they do matter. You need to have a good idea of how many calories you’re eating each day. Download MyFitnessPal. Track calories, daily.
Create a calorie deficit
Now that you have a good idea of how much you’re eating on a daily basis, you need to create a calorie deficit. A good method for this is the following formula:
(Bodyweight (lbs) x 15) — 400
Or use this calculator: tdeecalculator.net
This will give you a rough ballpark to aim for.
Get 8 hours of sleep
If you’re not getting 8 hours of sleep, you’re sabotaging your fat loss efforts. Inadequate sleep makes your body more likely to hold onto fat.It also alters your hunger hormones & decreases willpower, making it much harder to stay on track with your nutrition.
Eat 1g of protein per lb of body weight
Eating more protein will accelerate your fat loss. Protein: Burns calories from digesting it, keeps you full for longer, builds muscle mass, limits cravings.
Limit alcohol, sugar, & processed food
All of these will sabotage your weight loss efforts.They’re packed with calories, mess with your hormones, & will lead to other bad habits. Go out and enjoy your life, but keep these to a minimum.
Lift weights 3x/week, walk 10k steps/day
Lifting weights & walking are key if you want to lose fat. Walking + loading your muscles: burns fat, makes you look leaner, increases your metabolism, improves your muscle mass (which will lead to you burning more calories at rest).
Drink water
Boring, I know. But drinking more water is crucial if you want to lose weight. In order to function properly, our bodies need a lot of water + electrolytes. Water is also highly satiating — meaning you’re less likely to want snacks & will also eat less at mealtime. Drink 1/2 your body weight in filtered water each day.

4 Damaging Habits Ruining Your Results Most People Do When Trying To Lose Fat

the story behind the after photo — You can read more about my journey on how I lost 55lbs & put my Crohn’s disease & bulimia in med free remission via the carnivore diet HERE

#1. Letting a Number Control Your Emotions

The scale can be your best friend or worst enemy.

If it helps keep you motivated & you use it to track your long-term progress, great. But if it’s a source of unending frustration, you’re probably falling into the first & most common pitfall of losing fat: obsessing over the numbers on the scale.

A number should never have the power to make or break your day — especially when dozens of variables affect it.

Though I weigh myself nearly daily, I only do it to keep track of the weekly & monthly averages. Tracking numbers with a long-term view can ensure you keep your goal in sight without falling into the self-doubt rabbit hole.

How to start:

If you like weighing yourself, do it daily or every once in a while, but make sure you only compare weekly or monthly averages. The long-term trend is more important than the random daily fluctuations.
Important tip: Get a scale that measures your fat & muscle percentages. Tracking these values is what matters when losing fat.
If you don’t like weighing yourself, take progress pictures with the same clothing & lighting conditions every week or every month.

#2. Becoming an App’s Prisoner

Many people have developed an eating disorder because they’ve let a calorie-tracking app rule their lives. They feel like a failure if they eat more than the app’s recommended goal or if their macros are off.

They start fearing certain foods, the origin story of most eating disorders.

Now, I tracked for decades, I only do occasionally now. It taught me a lot about nutrition — and food freedom (yes, you read that correctly). As I know how many calories my body needs to maintain weight & function at my best. I learned it SAFE to EAT WELL.

I know how to properly adjust calories & macros to make my body look & feel, too depending on my goals. I use the calorie tracking app to ensure I’m not going overboard with food.

How to start:

If you feel comfortable tracking calories, ensure you do so with a weekly overview. This will allow you to relax on the days you go over. For instance, if your goal is 2,000 calories/day, that’s 14,000 calories/week. So if one day you eat 4,000, ensure that on the other six days of the week, you eat 10,000 calories.
If you feel uncomfortable tracking calories or suffered from an eating disorder, try this tip: 85% of your meals should be nutritionally & calorically on point (protein centric, healthy fats & whole foods). The rest of the meals (15%) are for flexibly enjoying life.

#3. Forgetting Sustainable Fat Loss Habits

Years before I got smart, I felt like a winner because I’d lost some weight while eating nutrient poor, processed diet foods. (Hello Atkins bars, slim fast, & lean cuisines) I reduced my meals from 3-4/day to 2 (& sometimes one) + exercised like 2+ hours a day.

The little food, coupled with excessive exercise + massive amounts of stress, created a hormonal, mental & physical dumpster fire. As I restricted more, & fell into the binge/purge/guilt/restrict cycle, eventually the weight returned & I looked worse. Why? Simple.

I made shrinking my body a hobby & tried to hate myself thin & happy. I learned an essential truth about sustainable fat loss: you have to make it a healthy lifestyle based on the foundation of the big rocks (see photos below).

big rocks of sustainable fat loss — Looking Better Than 99% of People Over 40 is About This One Thing

How to start:

Though you can achieve a calorie deficit by eating whatever you want, try prioritizing nutrient-dense foods that provide your body with what it needs to thrive mentally & physically.
A place to start is to consume an average of 1g of protein/lb of body weight if you’re in a normal weight range or choose your goal weight if you have more weight to lose. Use the TDEEcalculator.net to find your maintenance calories & start there.

https://lilbitoffit.com/the-stupidly-simple-system-i-use-to-stay-in-shape-and-love-my-body-as-an-empath-at-age-40/ — Heres how I do it!

big rocks of sustainable fat loss lilbitoffit's bulletproof routine

#4. Hiding & Feeling Shame

When you’re trying to get healthy & lose fat, birthday parties, weddings — any social gathering can inspire anxiety.

What if I overindulge? What if they judge me? I’ll have to exercise extra hard to burn off that slice of cake!

I have a question: WHY are you trying to lose fat & get healthy?

For most of us, the answer will be something like: to be stronger, healthier, to look better — to be happier.

That last point is crucial. Most of us want to achieve a certain fat percentage because we believe that’ll make us happier. And I won’t lie: Achieving & maintaining the physique you want is incredibly rewarding.

But you know what’s even more rewarding? Spending time with your loved ones.

An 80-year Harvard study found that the #1 thing that makes us happy & live longer is having strong social bonds — not a hot body with a low fat percentage.

So if your ultimate goal is to be happy, neglecting social gatherings forever is your worst decision. Moreover, as I’ve mentioned many times, fat loss should be a long, sustainable process. A process of forever learning & evolving. It requires patience, time, and enjoyment.

How to start:

Don’t avoid social contact to achieve a fat loss or health goal unless it’s necessary. Instead, try adopting some best practices that can help keep you on track while enjoying the company of your loved ones.
Prioritize protein to help satiate your hunger while keeping your muscles strong. Ordering something like grilled chicken breast or a steak will keep you satiated & less prone to binging. Eat before you go if you need to, don’t go hungry.
Opt for zero-calorie drinks if possible. Water, tea, coffee, diet pop if you have to. No-minimal alcohol.
Check the menu ahead of time. Load up on protein first. Skip sauces & dressings or have them on the side. Check the cooking method used. Higher cal will be described typically as pan-fried, breaded, creamed, dipped, scalloped, slathered, etc. Low cal will be grilled, steamed, baked, roasted, broiled, seared.
Communicate your needs to others. Bring your food if you’re in prep or cutting for a specific reason that requires rigidity. Especially important if you have specific digestive needs. Use this opportunity to educate your friends & family if they ask you why you’re eating this way. ⁣

Final Thoughts

Long-Lasting Fat Loss is simple once you stop doing these things & make it a lifestyle you love. Many of us hope to quickly shed pounds when a significant event or a holiday approaches, so we:

Obsess over daily & normal scale fluctuations instead of tracking progress over a long period.
Become prisoners of a calorie-tracking app instead of using it for information while keeping a weekly (or monthly) overview.
Forget about the big rocks of sustainable fat loss & fall back into self sabotaging habits.
Get lost in information & think we have to do what everyone else is doing or we just don’t do anything because we’re so overwhelmed.
Avoid social gatherings because we’re afraid of judgement or we can’t manage ourselves instead of understanding that social contact makes us happy & flexibility is totally doable. You can have this AND that! Just takes a strategy & a plan.

KEY TAKEAWAYS

Eat the right foods for you. Make habits an effortless LIFESTYLE.
Get exercise, protein, & quality sleep everyday.
Track your data (food/weight/blood sugar/ketones, labs) if things aren’t working. Avoid fake, processed, sugary drinks & foods.
Mind your habits, thoughts, & circle or they’ll mind you.
Enjoy the process! There is no end goal, just the journey!

oxox Coach K

Like this Blog? Follow along for my digital diary plus daily tips & resources on Insta Here!

bio carnivore lilbitoffit katie kelly indiana fishers — Hailing from Fishers, Indiana, Katie is an aficionado of health, mindset, human connection, & entrepreneurship. Motivational writer, speaker, doer of many things, she grew up on her family’s beef cattle & crop farm where agriculture was her first love. She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation through her own relationships, financial struggles, Crohn’s Disease, disordered eating, body transformation, & adapting to a carnivore diet lifestyle.

Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, Brand Growth & Sales Consultant. She works with people of all walks of life as a nutritionist & life coach to help them authentically optimize their lives to find health, wealth, & happy!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

November 5, 2022December 20, 2022

Age 40+ Is Your New 25 — If You Know How To Take Care of Your Body & Stay Mentally Sexy!

If you’d have said that at 40 I’d be fitter, healthier & more attractive than my 25-year-old self, I’d have laughed in your face. (Then secretly hoped you knew something about my destiny than I did.)

Optimistic me likes to hang on to any glimmer of hope, while gullible me will believe anything that you tell me if it’s going to make me feel good. Yet the bizarre thing is, it’s true, along with many of my fellow 40-somethings who are refusing to attach themselves to the notion of what 40 should look like.

Not one to pigeon-hole an age or say what’s right or wrong, but in my 20s I had already decided that once I hit 40 I’d be old af. Lackluster weekends would consist of goin to Lowes & cartin kids around only to complain about my 9-5 every day (thank you Jesus my life is far from that description & perfectly imperfect in it’s own right).

I think back to how I was behaving at 25 & I realize I am one of those late bloomers. I’m totally ok with it, now, but thought there was something wrong with me because I hadn’t lived a traditional “timeline” by old school society’s standards. I felt a failure for decades going thru 2 divorces, living with extensive gut issues & a shitty relationship with food & body image.

There’s always a catalyst to a radical lifestyle change & I suspect that the end of my marriages were mine. Both times I had to rediscover myself & learn to live again. I grew the most in my last relationship & it was full of more good experiences than bad. I understand many people aren’t as fortunate to say they were able to lovingly go thru a conscious uncoupling. I’m extremely grateful to have had the opportunity to spend a season of my life with an incredible man, still evolving & trying to be better just like me. We were simply victims of life & poor timing. Still great friends to this day.

At 40 I have no hesitation in admitting my age or my mistakes. One thing I’ve learned which comes with age, aside from a lil wisdom & a chunk of hindsight, is the confidence to not give a shit what others think of you. It’s freeing, you should try it.

Believing in yourself is your most potent weapon & defense mechanism — guard it well! If you believe & have complete confidence in your body, mind, now, & future, there’s no need to ever think about your age again.

Sharing some shiz I’ve learned along the way, enjoy!

Make the most of every day, & love it! Age is just a number that most pay far too much attention to.

You have 2 ages:

Chronological Age — your actual time alive
Biological Age — how you look & feel
The choice is yours: You can go with the clock OR you can choose the body & mind option, keeping yourself fresh af.

What do you prefer?

I’m all in with No 2!

Coaching, guides, discount codes on products here!

September 19, 2022September 19, 2022

These 4 Simple Changes Helped Me Lose 55lbs via the Carnivore Diet!

carnivore diet fat loss transformation guide

In the 40 years of my life, I’ve attempted to get into “better shape” & been a plethora of different shapes & sizes depending on what season of life I was in.

I had more than enough phases that sadly, fizzled out in a few weeks. Either because the fad diet wasn’t sustainable &/or I fell right back into my disordered eating habits again.

But this time, something was different. My motivation & drive were at an all-time high. I was sticking to my plan perfectly, & most importantly, the carnivore WOE (way of eating) was turning into my new lifestyle.

**Swipe for common FAQ’s & 4 things changes that changes the game!

***I also have a 354 page Meat & Macros Guide where I documented everything I have learned throughout this journey. Click the link in my Instagram bio to snag yours!

Was this journey easy? No.
Did I feel great all the time? No.
But what did happen within a couple weeks, my carb cravings were gone, I was satiated after meals, I was no longer binging & purging, my inflammation & gut issues had all but disappeared & I embraced stepping into my new chapter of life!

What was so different this time?

I started listening to my body & intuition instead of what everybody else was doing.
I put my health first over aesthetics.

I committed to doing the hard things like:
⁃ tracking food & steps diligently
⁃ tracking my weight from an objective point of view instead of letting my emotions get the best of me
⁃ eating more food
⁃ gaining weight
⁃ making mistakes & experimenting with different foods & macros to find my sweet spot.

These 4 major changes over my 1st year on carnivore resulted in 20lbs of weight loss & the ability to consume more calories than I ever thought possible:

I stopped eating sugar, plants, processed foods, fiber, nuts & seeds. Due to my autoimmune & Crohn’s disease I do not digest these well without gut issues.
I eat meat, animal fats, eggs, & seafood.
I don’t binge, purge, or obsess over restrictive calorie counting & dieting anymore.
I eat when I’m hungry, stop when I’m truly satiated, & fast when I’m not hungry.

Notes: I initially gained 15lbs on the carnivore diet but stuck with it & adapted. It took a whole year of experimentation to find my calorie & macro sweet spot. Been meat based for 3+ years. I have lost 55lbs in my lifetimes, I’m 40 years old, been all shapes & sizes. I’m 5’1, & maintain 105lbs +/- a few lbs on 2000+ calories/d.

trigger food gut lilbitoffit katie kelly indiana carnivore

My weight loss did not happen overnight & you do not always feel fantastic, it’s not linear & requires a lot of patience.

weight loss transformation carnivore diet — I’ve lost 55lbs over my lifetime!

Common Carnivore FAQ’s

What do I eat? Do I need to buy expensive, organic, grass-fed meat? No. buy what you can afford & enjoy. Eat meat, eggs, & seafood. Ground meat & eggs are cheapest, buy what’s on sale. I would eliminate dairy, cheese, pork rinds, & artificial sweeteners the 1st 30-90 days. Most have gut or emotional issues with these things. Drink water, coffee black, unsweet tea, electrolytes.

What are high fat & low fat meats? Your higher fat meats will be your ribeyes, beef chuck roasts, ribs, waygu beef, 75-85% ground meats, pork sausage, pork butt/shoulder roasts, salmon etc. 85% ground meats are my sweet spot. Low fat favorites are shrimp, scallops, fish, 90-93% ground meats, Perdue ground chicken. Grilled chicken breast, egg whites, & chicken thighs without skin are also leaner options.

Can I use seasonings or eat other things besides meat & eggs? I’m all about freedom of choice & flexibility, if you want to use seasonings or consume other foods like carbs, fruits & veggies & they don’t cause any negative physical or mental issues – go for it. It’s YOUR diet. 1st 30-90 days, I’d stay more rigid so you know what works & what doesn’t.

Why did I lose my period? The biggest reasons I see are under eating, not eating enough fat, overly fasting, & over exercising. Keep your stress as low as possible.

I have loose stool, is this normal? I experienced this when I 1st started. Digestive enzymes will help. Take these 5-10 minutes before eating or mid meal. Try reducing meal sizes, increasing meal frequency, & lowering fat/meal. Don’t add extra fat to meals. When we reduce carbs & fiber we loose the “bulk” in our stool paired with the higher fat/protein content in meals our gallbladders release more bile to compensate to digest our meals.

I’m constipated, why? See this most often with clients when they’re consuming too lean of meat, too many processed meats & dairy, & not drinking enough water/electrolytes. Deli meat, pork rinds, dairy & sausage can be culprits, minimize these. Eat natural meat, increase fats by choosing fattier cuts like 80-85% ground beef vs chicken, increase water, & electrolytes. You should be drinking at least 1/2 your body weight in oz of water/d. Always being in a stressed out state can do this too as well as not getting enough sleep. Also, if you’re not eating enough, your digestion naturally slows too. Track your food, make sure your calories &macros are appropriate.

Having leg cramps/muscle soreness? Make sure you’re recovering properly by managing stress, sleeping 7-9 hrs/night, getting in electrolytes & magnesium (I use Ultima Replenisher, link in IG bio), & staying hydrated.

How do you order when you eat out & travel? I typically stick to plain beef patties if I eat out, especially fast food. I’ll order 4 plain quarter lb patties from McDonalds for example. Also enjoy shrimp, scallops, salmon fillets, occasional steaks, plain/naked wings. BBQ places I go for the plain beef brisket. Ask how they cook their food & ingredients. They will custom cook your food. I ask for no oil & no seasonings. At Mexican restaurants I order the fajita meat only, no oil, no seasoning. I travel with my Instant Vortex 6qt airfryer & pack ground meat in a cooler for meat bars. I always book at hotel with a fridge, microwave, & fitness center. Cook your meat ahead of time and keep it in a baggie &/or in a cooler. At gas stations, they usually have hard boiled eggs & a microwave if you need to heat your food. Go to the grocery & stock up when you reach your destination. On the go, I enjoy rotisserie chickens, check the ingredients. In a pinch, most airports have restaurants to order meats & have hard boiled eggs.

What do I do when people question me? Use it as chance to educate on why you’re eating a meat based diet. Most people are just curious. Don’t let it trigger you, if they do give you sh*t, it is because of the way they feel about themselves, not you.

How many meals do you eat? Do you snack? During a 12hr shift work day in the ER, I eat 2 meals/d. An off day I can get away with OMAD post fasted workout. I eat around 2lbs of meat per day. I do not snack, “treat” myself, or earn food. Some days I like higher fat, others days I eat leaner. I trust & listen to my body.

How much protein should I eat/what do you eat? I will preface this with we are ALL DIFFERENT. I thrive on higher protein, I also strength train & CrossFit, have an active job, & get 15k steps per day. I avg 140-175g of protein/d. Most do well on 1g protein/ lb of body weight or goal weight if you have more to lose. I find most females do well around 120-150g of protein daily & keep a leaner physique. Others prefer a 70/30 or 80/20 approach.

Protein per meal? Most do well around 30-60g on avg of protein/meal if you’re consuming at least 2-3 meals/day.

How do I increase fat? Choose fattier cuts of meat like 75-85% ground meats, ribeye, beef chuck, pork belly, & ribs. If you have to you can add some butter, bacon fat, & tallow to meals. Ask your butcher for fat scraps or skins.

How do I know if I’m eating too much protein? The most common symptoms: waking up in the middle of night, sh*tty sleep, peeing all the time, lack of energy, hungry all the time, & excess thirst. Protein thresholds will be different for us all, it is helpful to track your food.

I feel tired all the time, why? Again, track your food. Often times you’re actually not eating enough calories. You may also not be consuming enough fat & too much protein. Most active females who workout 3-4 times per week, avg 10-15k steps/day, & lead an active lifestyle should be consuming around 1800-2100+ calories daily for general maintenance levels. Also take your electrolytes, you excrete more water & lose electrolytes during the transition.

What macro ratios should I start with to find my maintenance calories? I recommend most starting with a 1:1 ratio of protein:fat. For example, I started around 150g Protein:150g Fat then made adjustments off of that foundation. Use the TDEEcalculator.net to help you find your maintenance calories, then set your protein around 1g/lb of body weight or goal weight, then set your fat grams. You just have to experiment.

I can’t tell when I’m full! This happens often in those who come from a background of under eating, chronically dieting, orthorexia, & disordered eating. One of the biggest reasons is chronic dieting. It imbalances our natural hunger & satiety hormones (leptin & ghrelin), causing us to lose “sense” of what our body’s needs & are trying to tell us. We lose sensitivity to true stomach hunger, & get it confused with a multitude of other signals & needs like emotions, thirst, under recovery, boredom, stress, numbing, etc.

What can I do to help me feel when I’m full?

Eat regularly scheduled meals: they should be large enough to keep you satiated 4+ hrs. Protein (ex: meats & eggs) should be the center of your meals & around 30-60g of protein/meal. Daily goal around 1g/lb of body weight or goal weight if you have more to lose. (leaner individuals even up to 1.5g/lb for some) **Everyone’s preferences, thresholds/goals will be different as far as daily grams of protein. These are GENERALITIES! Some like higher fat approaches like 70/30 & 90/20 carnivore. Go your own way. I hope whatever you choose you feel AMAZING! 🙂
Do not skip meals, allow yourself to get “hangry,” & chronically under eat: especially if you tend to binge &/or emotionally eat. If you cannot control your eating when you’re overly hungry, I do not suggest intermittent fasting or doing extended fasts either. Eat slowly. It takes 20 minutes for your body to sense fullness.
Avoid trigger foods: mentally (causes emotional eating, binges) & physically (causes gut flares, bloat, energy crashes, etc) triggering foods like sugar, carbs, highly palatable & calorically dense foods like cheese, nuts, nut butter, bacon, ribs.

Will I gain weight on Carnivore? It depends on the level of healing you need to do metabolically & hormonally when you start. Also, what is your story? Have you chronically been dieting your entire life? If you’re starting from a place of under eating, you will most likely gain some weight when you start eating more food. Its basic science & will happen with any diet you choose.

We should be eating our maintenance calories the majority of the year, not dieting more than 1-2x/year for no longer than 12-16 weeks. You can use the TDEEcalculator.net to find your maintenance calories. Any weight you gain through making changes for better health & healing was most likely weight you needed to gain. Yes, you will lose the weight more easily & optimally the next time you try to diet after going through this period of taking care of yourself, eating more, focusing on muscle gain, & repairing any downregulation & imbalances from the years of undereating.

I hope there is something you can take out of this read!
Good luck on your journey wherever it may find you!

oxox Coach K

All coaching, services, free content, guides, & discount codes here!

You can catch her via Instagram @lil_bit_of_fit & blog, Lilbitoffit.com

May 27, 2022

I don’t want to track my food

I hate tracking my food. – something I hear every day⁣
⁣
Let’s have a come to Jesus moment y’all…⁣
⁣
When you do “structure” “right,” the freedom follows with ease.⁣
⁣
Which means if things aren’t progressing the way you’d like chasing a specific goal you must gain self-awareness & data to help you make the correct adjustments.⁣
⁣
Once you do that & create a “structure” that serves you & your goals, they become second nature & aren’t viewed as rigidity anymore.⁣
⁣
Your habits & routine become part of you.⁣
⁣
Some things you had to do before you created your structure you may not have to do anymore, a.k.a. tracking.⁣
⁣
Too many people view “structure” as ubiquitously restrictive in a “bad” way. It’s not bad. Just like fasting isn’t bad or a dirty word unless you abuse it. They’re TOOLS.⁣
⁣
I get it, you be scrollin the gram & people are telling you you don’t need to track your food, or diet, or eat low carb, or drink, or eat meat, or are a vegetarian – whatever….⁣
⁣
But what most of these people aren’t telling you, The ones that have found a solution that works for THEM is that they spent years:⁣
⁣
➡️learning about nutrition, different diets, macros, calories, trigger foods, etc⁣
➡️tracking their intake in some capacity⁣
➡️unlearning self sabotaging habits & behaviors⁣
➡️rewiring their eating & daily routine habits (most of us, me included, didn’t grow up with nutritional guidance)⁣
➡️doing the inner work to build better habits, develop better awareness of their body’s signals, change their inner narrative, & spend time in multiple different nutritional “seasons” (maintenance, deficit, surplus), often multiple times⁣
⁣
“Eating whatever you want” looks easy for these people because they’ve done the work. ⁣
⁣
The freedom I & they have NOW comes from the work we did years, decades prior. ⁣
⁣
You learn thru making mistakes & having patience what actually works for your body.⁣
⁣
You LOSE the fear & you gain 2 things:⁣
🧠knowledge⁣
🙏self-trust⁣
⁣
So… you want the freedom? Put in the work. ⁣
All things we learn when you work with me.

Link in to coaching FAQ’s
⁣
Oxox⁣
Coach K

#trackingmacros #fatlosstips #weightlossjourney #carnivorediet

February 3, 2022

Cardio or weights? What should I do?

Q: Cardio or weights?

Before I can dive into this, we need to agree on a few things. First, if your goal is body fat loss, the number 1 magical “exercise” you should be doing daily is quit eating sh*t food.

Ditch the highly processed, I have no idea how to pronounce that ingredient, junk.

Eat real food.

Next, to cardio or not? A: it depends. What are your goals/limitations? How’s your biofeedback/stress/recovery? While I agree it can be overdone, I don’t think it needs to be avoided entirely. When done in combination with strength training, cardio can have benefits.

It is possible to lose fat without doing cardio at all, but that depends on your goals. And be realistic here, do you mentally & physically have what it takes to diet down to those shredded pics do you think you want to look like? Are visible abs worth it?

Cardio is a way of increasing your deficit without having to severely deprive yourself. Cardio will NOT increase your muscle mass. Ladies, pick up the weights.🏋🏼‍♀️

Aerobic exercise can help increase blood flow & oxygen to your muscles & brain. This is good for recovery from intense activity & getting rid of brain fog. Some of my best ideas come when I’m walking (or drinking 🏃🏼‍♀️↔️🤷🏼‍♀️↔️🍸😁)

Endorphins release when exercising. This helps lower stress & improve mood. Take that 20 minute walk at lunch.

Don’t use cardio as a way to punish yourself for indulging. Practice forgiveness. One cheat meal or bad day won’t kill you. Refocus, get back on track, eat real food, drink your water, & conquer YOUR LIFE.

Most of all be true to yourself & realistic about your goals. If you love cardio & approach it with the right mindset, who cares if the person next to you tells you otherwise.

That might not be their cup of tea, but that might be your shot of whiskey 😉 🥃 #cardiovsweights

January 21, 2022

How long will it take me to lose 30 pounds?

THE question everyone asks when they go to start a diet… “How long is it gonna take?”

I know you hate hearing “it depends” but there’s really no other answer for it.

Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.

In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week.

Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting.

Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.

Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink.

Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.

My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯

Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.

Feel free to save, tag, and share this post with your friends.

I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours.

Swipe through y’all!

Peace love and meat 🥩

Oxox

Coach K

January 19, 2022

How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive.

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

January 16, 2022

The biggest question asked this week and your answer: what is your daily food & fitness routine?

The fact I match my coffee cup is making my OCD so happy right now.
Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!

Fyi! Special flash sale on the complete guide to meat & macros here!

There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.

If you’re lost on your path to success, go back to where it all began & start fresh.⁣

⁣

You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.⁣

⁣

When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on. ⁣

⁣

Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted. ⁣

⁣

LIFE TRUTHS ⁣

1.) You will never become the person you want to be if you don’t take care of your body. ⁣

2.) You are the sum of your surroundings. ⁣

3.) A wish is not a goal. ⁣

4.) The most important relationship you have is with yourself. ⁣

5.) The beauty is in the mess. ⁣

6.) Rich is in the eye of the beholder. ⁣

7.) The most important food in the world is soul food. ⁣

⁣

Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons. ⁣

⁣

I mapped out my new daily routine here + workout structures, swipe away. ⁣

⁣

I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon

Link to guides in IG bio as well!⁣

⁣

As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness

**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

January 6, 2022

Signs you’re eating at your maintenance calories & what you need to do if you are not

Y’all wanna know what most people get wrong when it comes to dieting in general?

Not dieting.

We weren’t meant to live in a constant state of restriction. Feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, no body comp changes, cold all the freakin time – THAT was my normal back in the day.

I committed every sin I’ve talked about here on the interwebs. I used to CrossFit my a$$ off hours a day 7 d/wk on 1500 calories, eating all the carbs & plants, wrecking me mentally & physically. I wondered why I could never recover & I never looked “jacked” like other female athletes that weren’t working “half as hard” & eating twice as much as me.

Fast forward today, my 39 year old self finally fit the puzzle pieces together & learned not to fear food, not to see it as something I had to earn or burn off. I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, and I eat ALOT. I avg 1850-2000 calories a day most days, primarily ground beef, eggs, lamb, & Perdue ground chicken.

Reminder, maintenance calories are how many calories we can eat in a day & maintain optimal body function without seeing any changes to muscle & fat composition. In other words, chillin like a villain.

If you’re eating below where you need to be calorically & basically feeling the exact opposite of the signs we’re talkin about in the slides of this post, you most likely need to do what’s called a reverse diet. Don’t know how? I have a whole 354 page EGuide with a section dedicated to this very subject.

Included are some things you may not want to hear:

A healthy body loses body fat & any weight you gain in the process of gaining health is weight you needed to gain.

It may take years to get the body you want going through numerous periodization cycles.

There is a cost to being a certain level of lean.

That athletic body you covet just may weigh more than you think.

Unless you’re a newbie & never worked out before or dieted, fat loss takes a calorie deficit, muscle gain takes at least maintenance & more likely surplus. Pick one. You cannot do both at the same time.

Also, our bodies are all different. What weight & body fat % one person is might work great for them as far as hormonal & metabolic health, others it may not be optimal & you may need to eat more to remedy any issues.

And if you refuse to eat more when you need to restore your health, you have far pressing more important issues than looking good in a bikini.

Keepin it real,

Coach K