Fat loss tips – Page 12 – lil bit of fit

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.⁣

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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.⁣

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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. ⁣

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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. ⁣

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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. ⁣

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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. ⁣

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

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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!⁣

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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 15, 2022

Why your body never changes and what to do instead

Listen, I belonged to the “I’m working my azz off (literally) club why am I not seeing results?” for decades.⁣

Weekends were always excuses, social time was always an excuse, i’ve been good all week so I deserve this…it’s easy to make excuses.

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Happy swiping. Do any of these sound familiar to you?⁣

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Triggered much?⁣

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Good. Our triggers tell us where we need to heal & change.⁣

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The majority of the questions asked this week were centered around not seeing body change or fat loss despite cutting food.

Most of the time they come down to these things that you don’t want to hear.

If you keep doing what you’ve always done you will always get the same result. Remember that. ⁣

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I tell you guys these things with love.⁣

You’re worth the change.⁣

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Oxox Coach K⁣

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January 14, 2022

Why your blood sugar can affect your fat loss even on carnivore, keto, and low carb

In a world that glamorizes quick fixes & a pill for cure all’s, what we need most is education. Education on how the body is interconnected & how every organ affects the next & trickles over to every system.

How stressors affect body fat gain even in a low-carb state:

Stressors can come from lifestyle. Ex: exams, travel problems, relationship issues, kids, work. They can come from over exercising, over caffeinating, or eating high inflammatory foods & sugar.

In response, the brain signals the body to produce Cortisol. Your body needs a quick fuel source. It’s primary focus is survival. This is where low carb misses out. Even in a low carb state this release of cortisol releases liver glycogen for short term fuel which causes an insulin spike.

So say you’re depleted, low carb for 3 days, what happens? You can begin to break down muscle tissue for short term fuel. Your muscles contain 400g of stored glucose. So stressors like hard workouts, overly fasting, over caffeinating, or high levels of life stress still spike your blood sugar.

The more chronically elevated your cortisol, your cells become less responsive which can cause insulin resistance.

⬆️stress=⬆️cortisol=⬆️blood sugar=⬆️insulin=⬆️inflammation=⬆️cortisol=⬆️estrogen=⬆️body fat

Post here on IG with cheat sheets!

Moral of the story: educate yourself. Chase health 1st. Too much caffeine or stress can cause you to gain body fat/become insulin resistant w/out eating an excess of sugar & carbs. So carbs are not always the enemy.

Balance yo!

Our bodies are miraculous, learn the way it works so that you can work with it and not against it!

Oxox

Coach K

January 12, 2022

How much protein should you eat and how to get in 30+ grams

Wonder how much meat you need to consume to hit 30+ grams of protein? Don’t want to track your food?

Here’s a cheat sheet of a variety of meats & animal based foods to make this as easy & basic af as possible! Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I would still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. I was too! I also made the mistake of not adding the fat back on my meat after cooking which accounted for hundreds of calories less than I thought I was consuming. This can make or break your progress.

Check out this website! It’ll explain how draining your meat affects the leanness.

Hitting protein goals is a non-negotiable just like getting quality sleep. Protein helps us build muscle, recover, & keeps us more satiated in contrast to eating carbs. Most find you’re hungry an hour or so eating a carb based meal or snack.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

To quote Examine.com + current research: “if you’re of healthy weight, active, & wish to build muscle, to aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein.”

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Now go smash some meat!

oxox

Coach K

January 12, 2022

Body recomposition & losing body fat on higher protein carnivore

Body recomposition goes hand-in-hand with making sure your body feels safe enough to lose body fat which means you’re eating adequate calories for optimal body function, aka: you’re in good hormonal & metabolic health.

When I started my fitness journey my goal was to lose as much weight as possible on the scale. I had no idea what body recomposition meant.

I got down to 105 lbs, by basically starving myself & doing cardio all the time. My current body looks completely different now, same weight.

Know that the body you desire may take years to build & develop, mine has taken nearly a decade.

I was shocked at a check up for insurance at work 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat

I went carnivore 2 years ago, took a higher fat approach at first, gained weight (15lbs) my body fat was higher at almost ~26%. I switched to a higher protein/moderate fat approach & that is truly when my body changed to the lean physique you see today.

I’m not saying this is right for everyone but I just wanna explain you don’t have to fear food &/or higher protein even when you go low carb.

You can make your diet cyclical too. You don’t have to follow a higher protein approach forever just make sure however you’re eating it aligns with whatever your body goal is.

People freak out & they think just because they’re not in high levels of ketosis they’re not gonna be able to lose body fat.

I was never in a high level of ketosis & I still managed to lose 20lbs. Finally took an inbody scan & my body fat is now around 14-16% which I realize is pretty low for a female. I’m being transparent about my journey & experiences. This is the lowest my body fat has ever been & the best I’ve felt.

No matter what diet camp you belong to, if you’re gonna crush 2 habits a day please make them be SLEEP & eating enough protein 😴 🥩 🦾⁣!

Swipe for tips that helped me!

Simply sharing my personal experiences & years working with clients as a nutrition coach. I hope these help you however you need!

I also have a 354 page guide I brained dumped everything learned throughout my years as a nutrition coach & on a carnivore diet.

Link in IG bio to get yours! I created a special discount price for you guys today! 😉

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Tips that helped me

You don’t have to cram all your protein down your pie hole in 1 meal/d or fast. Split up up your meals for optimal digestion, satiety, energy, & adherence.

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It’s not only hard on your digestive system to break down protein but large meals make it even that harder. ⁣

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If you’re experiencing that crash post meal, take a look at your meal size. You may do better with more frequent/smaller sizes. ⁣

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Protein helps us build muscle, aka we look better naked. It also keeps us satiated & full. Trust me, if you’re eating enough protein in your meal you’re not gonna want all that other bullshxt.⁣⁣

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I’ve 2 ends of the spectrum, those eating barely enough to keep a bird alive, & the opposite with my meat based peeps, smashing 200-300g of protein because they fear fat. We gotta balance them out y’all. ⁣

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Protein is even more important when we are in fat loss deficits & as we age. We want to maintain as much lean muscle mass as possible so often we need to increase our protein needs.⁣

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My general recommendation is 1g/lb of body weight if you’re in a normal healthy range, or goal weight if you have more weight to lose. ⁣

Super lean, active individuals typically require higher protein levels. Some up to 1.2-1.7g/lb. (I fit that profile, active + lift, 5’1, 105lbs, ~16%bf. I consume ~160-180ish g/d. Doesn’t mean you need to eat like this but an illustration that everyone’s needs are different.)⁣

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General Client Examples:⁣

🤍 105-110lbs, 5’0-5’2 females ~110-130g⁣

🤍 115-130lbs, 5’1-5’3 females ~120-140g⁣

🤍 135-150lbs, 5’4-5’6 females ~140-160g⁣

🤍 155-175lbs, 5’5-5’8 females ~155-180g⁣

🤍 175-200lbs, 5’8-6’0 females ~175-200g⁣

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Save, tag, share w/yo frans🎉

January 10, 2022

Beyond Meat vs Beef

💁🏼‍♀️Better rethink your meatless Mondays, huh?!

Just gonna leave this here & let you make your own decisions.

My love for beef started 39 yrs ago on July 2nd when I hit the ground runnin. My mom was bailing hay. 🦾😄

Used to have a bumper sticker that said, “I love beef like some people love the Lord.” 😂 Who would’ve known that couldn’t be more true today! 🥰

As for me, #BEEFitswhatsfordinner (& just about every meal❤️🥩) Being raised on a beef cattle farm here in Indiana and having an animal science degree from Purdue, yes I may be biased…but facts are still facts. ✅

Depending on your preferences, you can choose whatever percent lean ground beef meats (haha see what I did there lol 😂) your caloric & health needs.

They can range from higher fat like 72% lean all the way up to the leanest at 96-99% lean.

My favs are 80% ground chuck, 85% ground beef round & 90% ground sirloin.

I actually prefer grain fed vs Grass fed and finished as far as taste. I don’t stress out about buying organic or not, choose whatever one you like. No judgment here.

Homegrown beef is the best #kellyfarms certified Hereford beef, baby 😃 🍀 🥩 🐮

Oxox

Coach K

January 8, 2022

Why the diet you follow doesn’t matter and what you need to focus on instead

Listen, I have “Crossfit boobs.” Aka card toting member of the #ittybittycommittee to all my newbies round here…confessions of another dirty bathroom photo + Pete 🐈‍⬛

I am 55lbs lighter now than my heaviest weight. I’m 5’1… snack sized, fun sized, been called a spinner before 💁🏼‍♀️whatever you wanna call it 😂

Our bodies change hourly sometimes.

I do not have flat abs by the end of the day typically. Y’all it’s called food & we gotta eat. You didn’t get “fat” in that hour, you just ate & lived.

The majority of the time I haven’t washed my hair in a week (I really do only wash it once a week) & I’m standing here in my @jcpenney underwear & @kincaidsmeatmarket in Fishers

I’m lucky to wash my face at night because I’m lazy af & work 60 hrs a week. I need to do better on this account 😂 🧼 Dirtball status x10

Being a sustainable lifestyle lean, eating food ya love, having a supportive community & relationships you love, movin your body & doing workouts you love, havin purpose, fulfillment, & happiness are so much sweeter than any piece of cake or savory piece of bacon or any shredded ab or muscle striation I could ever have.

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I’m telling you this because I know there are a lot of you in the same spot I was. Still self sabotaging on the weekends.

I spent decades fighting against my body’s needs. Chronically dieting, eating food that triggered tons of physical & emotional problems, getting nowhere. Nowhere but pissed off until I learned about food, owned what diet & fitness I wanted to do, how to periodize my nutrition properly, & the fact I actually needed to EAT.

In all reality it took me a decade to build the body that you see in front of you.

It’s really simple now guys I just eat meat because I love it & it makes me feel good. And I eat a lot of it. At least 2lbs a day. Some days that I’m really hungry I can smash 3lbs & I’m 105lbs. You can eat & eat well.

THINGS YOU LOSE CHRONICALLY WORRYING ABOUT LOSING WEIGHT:⁣⁣

🦄Your vibrance⁣⁣

🦄Your joy⁣⁣

🦄Your clarity ⁣⁣

🦄Your flexibility⁣⁣

🦄Your mind⁣⁣

🦄Your relationships⁣⁣

🦄Your energy⁣⁣

🦄Your life ⁣⁣

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Remember, the diet you follow doesn’t matter. Your ability to adhere to that diet protocol does. Your body’s metabolic state & ability to appropriately adjust to that diet does.

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Here’s your reminder: Don’t spend your life fighting against yourself. You have so much more to offer the world than worrying about what someone else thinks of you.

⁣⁣oxox Coach K

What would you tell your best friend you love about them?👇🏻

January 7, 2022

4 things to be thankful for & how to stop “Shoulding” on yourself

4 things to be grateful for: what you currently have, where you currently are, how far you’ve come, & the person you’re becoming.

If you had told me 2+ yrs ago I would be where I am today, I would’ve told you you were crazy.

2 yrs ago I was 37, 20lbs heavier, married, confused af, still trying to find my way in life, food, & fitness.

I realize as the woman standing here today, 39, 20lbs lighter, divorced…I will always be finding my way in life, food, & fitness & that’s ok.

Realize change takes a lot longer thank you think and it’s a life long process.

This is my year of ‘I want to…’, not ‘I should…’⠀⠀⠀⠀⠀⠀⠀⠀⠀

If I can teach you anything today let it be this…stop ‘shoulding’ yourself.

Things that helped me to stop the shoulding:

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1. Align with your values. When your actions are aligned with your highest values, then you’ll be assured you’re ‘doing the best that you can with what you’ve got at that time.’ By living a values-driven life, there will be less room for the word ‘should’ in your vocab.

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2. Strengthen your relationship with Self Trust & Self Awareness. Listen to your intuition & allow it to guide you. Spend time alone to reflect on all the moments that you have listened to your gut & it’s served you well. That’s your proof.

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3. Talk to yourself. Notice the times your self-talk involves the word ‘should’ – because change will only happen with awareness. Being aware of your inner critic will allow your inner-nurturer to appear.

Things to tell yourself:⠀⠀⠀⠀⠀⠀

“This is good enough & I am ok with it.”

“I am doing my best.”⠀⠀⠀⠀⠀⠀⠀⠀⠀

“I am more than enough.”

“I don’t owe anyone anything. I validate myself.”

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By ditching the word ‘should,’ you start nurturing the badass that you truly are ❤️‍🔥

Oxox

Coach K

#flashbackfriday

January 5, 2022January 5, 2022

Meeting your Carnivore Macros with Lilbitoffit’s Crispy Airfryer #MeatBars & cheat sheets for different body goals

Q: If I eat 2 lbs of meat what would my macros be? Also don’t know what my macros should be for different goals?

Basic AF “Meat Your Macros” with Crispy Airfryer #MeatBars + Carnivore Macros Examples

Please read the visuals & captions. I answer many redundant questions if you guys would read the posts in it’s entirety. I say this with love❤️

Tap photo for all the Cheat Sheets on IG

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There are 100 different ways to “Meat” your macros. All of our bodies/goals/histories/needs are different, which means all of our macro nutrient ratios are going to be different.⁣

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I’m not saying you guys have to eat this way but I’m breaking it down so y’all have a visual!Using 2 meals/d as a generic simple “meal plan” AGAIN, go your own way most of us carnivores eat 1-3 meals/day, avg 2.

⁣ QUICK REMINDER ON HOW TO WEIGH, LOG, & TRACK MEAT CORRECTLY! ⬇️ and check out this article if you are not consuming all of the fat that’s in the bottom of your air fryer, or you blot or drain your meat: https://www.bestfoodfacts.org/lean-to-fat-ratio/

In a Fat Loss Cut? Most of you will choose 1-2 meals/day. Maybe you’re fat cycling too

In a Muscle Building Phase? I suggest 3 meals/day to get your calories in

Many of you are choosing super lean meats like chicken breasts because you’re still stuck in that bro diet mindset.⁣ Talked about this in a YouTube video yesterday – YouTube link in IG bio!

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Our fuel sources are carbs & fats. When you take away carbs, the fuel source you have left are fats.

If you’re struggling with hormonal imbalances & low energy, check your fat to protein ratios. Your protein may be too high. You have to eat ample fat for healthy hormone balance & to get your calories up to function like a normal human being.⁣

Swipe for all the meal prep & macros examples to help you!