Health Coach | Speaker | Writer | Welcome to my digital diary! I'm here to help you blend life & fitness to find your health & happy! Thank you for being part of my family & allowing me to add value to your journey!
When I was in my 20’s & early 30’s, I used to drink A LOT on the weekends.
Every Friday and Saturday night, my friends and I would head to a local bar. We’d start with a few beers or cocktails, have dinner, and then head out for the second half of the night, often drinking until 3 a.m. Finally, after 12 hours of overindulging, I’d pass out in my bed until noon the next day. I’d wake up to the bad decisions still lingering from the night before.
I’m embarrassed to say this behavior went on for years. I was, by some definitions, an alcoholic. And eventually my binge drinking ended me in the hospital, on a vent with a blood alcohol level of .346. I’m lucky I survived.
I had terrible side effects: I hated my unfulfilling life, had anxiety attacks, binge eating, gut symptoms, my Crohn’s disease was out of control, relationships in the shitter, & over 50k in debt.
I share this story as a cautionary tale, but I’m not here to say that you should never drink alcohol. I still drink occasionally, but I use it now with respect to enhance and savor an experience. I no longer drink to get drunk. I rarely have more than one drink or a few savory sips.
If you’ve recognized that you drink too much &/or binge eat, then it’s time to implement a life edit & the system that worked for me when I was cutting back.
Love this blog! Wonderful tips on how to do a life edit!
This system uses five simple steps that anyone can follow, and over time, builds habits that dramatically reduce your dependency on alcohol and junk food.
Step 1: Spend Time with the Right People (Your environment is everything!) This lesson comes straight from entrepreneur, author, and speaker Jim Rohn. Here’s the gist: You are the average of the five people you spend the most time with. If you spend your time with people who are getting drunk all the time & eating shit food, then guess what you’re going to do?
Think about it—do you really think you’re going to have superhuman willpower and be able to stop at one drink or eat healthy when all of your friends are grabbing a second, third, and fourth and smashing pizza and nachos all night?
On the other hand, if you spend your time with people that drink less, they eat well & exercise often—then you’ll soon have control over your poor habits. Pick your friends wisely.
Step 2: Slow Down It’s easy to say you’re going to stick to just one drink or eat a healthy, protein based meal when meeting a friend after work in the right atmosphere. But when the bar is buzzing and you’re starting to loosen, slowing down just isn’t going to happen. The next thing you know, you’ve downed that first beer or cocktail in record time and you’re ready for a second & a huge plate of loaded fries because you’ve numbed you’re decision thinking.
Here’s how you get over the “suck it down vs savor” urge: Order a drink that doesn’t go down so easily. Mine is vodka water. Even better, order a shot and a water then mix your own. That way you are in charge of the alcohol content you consume.
Once upon a time, I used to love drinking margaritas, malibu & coke, & anything sweet! The trouble was, they were sweet and I have a strong sweet-tooth & poor relationship with carbs and sugar. They’re triggers to binge eating (& bulimia), over indulging, gut issues, & me feeling like crap. It’s no surprise that those drinks went down fast and easy.
These days, I order bourbon, a glass of vodka & water on the rocks or maybe tequila & water on the rocks. If I want flavor, I add electrolytes (Ultima Replenisher or LMNT) to my water. The flavor is powerful—and remarkably un-sweet—so I sip it instead of down it. As a result, I don’t drink more than I should.
Success requires removing obstacles, leading yourself out of temptation, and getting accountability to stick to your goals. With these in place, you’ll soon kick the booze & junk food to the curb and start enjoying more nourishing, higher performance days—moving you closer to your big goals and dreams.
Step 3: One Drink of Alcohol + One Glass of Water. Stick to Protein at Meals. This one seems obvious, but so many people forget to drink water while they’re enjoying alcohol. It’s critical to keep yourself hydrated—not only to prevent hangovers the next morning, but also for slowing down your intake. Every time you finish a cocktail, beer, or glass of wine, make sure to take a pause from the booze and down a glass of water.
Keep your meals to a lean protein source like chicken breast, lean beef, pork, or seafood. You’ll be more satiated & less likely to overindulge. Grilled chicken is my go to.
Step 4: Ask Yourself These 2 Questions Before Eating 2 things changed my relationship with food. They allowed me to beat binge eating & lose 60 pounds while healing my gut👇
1️⃣Before I ate, I asked myself, “How does this food make me feel?” ⁃ Does it help or hinder? ⁃ Do I feel energized & satisfied? Bloated & tired? ⁃ Am I still enjoying my meal? No? Time to stop eating. Yes? Ok, I’ll eat a little more. ⁃ Does it make my gut feel happy & healthy? Or inflamed & painful? ⁃ Does it support me physiologically, aesthetically, & mentally?
2️⃣I asked myself, “As fuel, what am I using this food for?” ⁃ To fuel a workout? A meeting? Playing with your kids? A walk? ⁃ Am I truly physiologically hungry or am I bored & this just a craving? ⁃ Am I numbing a difficult emotion with this food?
The food, environment, habits, & information you consume each day are the soil from which your future thoughts, body, & reality are grown! Many of the best things in life grow along the way by simply having better awareness, understanding, & then once you know better, you CHOOSE BETTER!
Start hanging out with high value people & success & love grows along the way.
Start exercising & eating well & motivation + results grow along the way.
Start writing, therapy, spending time alone & aligned inspiration grows along the way.
Start now & watch the feelings & results follow!
Step 5: Schedule Something for the Next Morning Let’s say you’re planning on heading to the bars on Friday night. Set up a workout, an appointment or meeting for Saturday morning. Knowing that you have that appointment—and that you have to be ready for it—will keep you from going overboard at the bars. (I often recommend setting up a physical activity. Your body will hate you if you try to do it while nursing a hangover, so you’ll quickly learn not to overindulge.)
These five steps can help you cut back on alcohol & binge eating and regain control so that you can focus on the more important things in life.
For example, cutting back on my drinking allowed me to tackle my gut issues, have better sleep, higher energy, more mental clarity, more money, and more freedom to focus on my life’s work – serving ya’ll!
Success requires removing obstacles, leading yourself out of temptation, and getting accountability to stick to your goals. With these in place, you’ll soon kick less optimal habits to the curb and moving you closer to your big goals and dreams.
When you’re ready to move from distractions like alcohol to the tools and routines that build your dream body and life, I urge you to check out resources that helped me + a Blog Guide I created just for you documenting how I lost 60lbs, healed my gut, & beat binge eating:
Thousands have used the insights from these sources—all gathered over decades of experience. Take your life to the next level!
If you want to improve your relationship with food, reach your fitness goals, increase your income, stress less, love yourself more & become the person you’ve always wanted to be…Katie Kelly is the coach who will help you do it! With more than 20-years of experience as a multimodality travel clinician , nutritionist, & high performance coach, she specializes in helping struggling women & men get out of the mud and build the life & body of their dreams. To see if you qualify for Katie’s Coaching Program, fill out an inquiry form here.
Like blogs like this one? Sign up for her weekly Email Newsletter Community here
Before we dive into fat & carb cycling for fat loss on any diet (especially a carnivore/keto/low carb approach) lets reiterate WHY your story & food/dieting/health history matter when it comes to experiences & results.
There’s no shame in the main reason most people choose the Carnivore Diet & a low carb approach because they want fat loss. That’s fine, we all wanna look good nekkid. The difference lies in our starting point: calorically, metabolically, hormonally, physiologically, mentally, emotionally – HOLISTICALLY. This stands for any diet.
We should approach any diet from a health & healing perspective, first, aesthetic perspective, second.
Your Story & Starting Point MatterSignificantly When It Comes To Results.
You’ll hear me say it time and time again, we are all coming from 50 shades of our own dieting f*cked upness. LOL!
Some of us come from eating the SAD (Standard American Diet), some have been dieting basically our entire lives & still think 1200 calories is the magic number for weight loss.
Some fear fat, some fear carbs, some are binge eating &/or suffering from disordered eating & still in denial.
Some come from Keto (High Fat Diet), some have been struggling with gut issues/autoimmune stuff for decades & really have no idea what they can eat.
All of these different stories & starting points impact the transition & adaptation to a diet. Some will lose fat immediately, some will gain.
I gained 15lbs when I started the carnivore diet! I needed to heal, I needed more calories, & the weight gained was most likely weight restoration to repair & recharge.
Was it uncomfortable? Absolutely.
Was it necessary for fat loss & progress? Absolutely. Have patience. Put in the time & work.
Things I need as a coach to help you figure out appropriate macros/diet/fitness approaches:Click for Coaching FAQ’s
Age, Current Weight, Height
Training modalities (how you prefer to workout. CrossFit vs running vs yoga vs Orange Theory vs walking vs Barre vs Bodybuilding vs power lifting etc)
That’s a LOT of stuff, right? It’s not as simple as simply picking a set of macros numbers, or calories, or a magic diet camp. You are not a template or calculator, you’re a human.
Usually I see two different stories, & thus experiences, when working with clients. We’ll call them Peter & Patty:
1. Peter
Peter is male, used to over consuming the typical SAD, dad bod (aka looks like he might lick something deemed “healthy” & work out occasionally but really loves tacos & would much rather smash a 6 pack vs have a 6 pack). Simply eating meat & cutting out all the other crap significantly reduces his caloric intake & the fat just falls off.
2. Patty
Patty is female, lets say 30-40yrs old, habitual yo-yo dieter, excessive exerciser, wants to lose fat & build muscle but doesn’t wanna be “bulky” (sigh smdh), scared to eat more than 1200-1500 calories & gaining weight is one of her biggest fears.
She’s tried every diet in the book. Had some success with “Keto” (doesn’t really know what keto means but she’s eating less carbs right?!) but always falls off the wagon, stressful home life/ job, struggled with bloating & gut issues for years. Her neighbor, Peter, looks great since carnivore, so she decides it’s gonna be the magic quick fix to all her issues.
Sooo Patty stops tracking food (because she was told it didn’t matter on the carnivore diet) & starts smashin all the bacon, ribeyes, cheese, ribs, & chicken wings. Her gut issues get better, the first week she dropped 3lbs, but now shes about 6 weeks in & hungry, tired, & the scale is going up! So she decided to start fasting more, & ups her steps to 20k/d. (Further stressing her body out more btw).
She gives it another month with more weight gain. She wants to quit after a couple months despite her gut issues resolving. It doesn’t work she says, “I didn’t lose weight.”
Reasons You May Be Gaining Weight or Bingeing on Carnivore/Low Carb Approach
You’re eating in a surplus. As with ANY diet you choose if you are eating in a surplus chances are you will put on body fat. It’s part of it. This is when you should be focusing on muscle gain & strength.
You’ve been eating in a chronic deficit & your body is finally getting the nutrients it needs to function & grow muscle. You WANT muscle growth. More muscle=more food=more badass. You can’t have the athletic body without building the muscle underneath FIRST. This weight gain is actually weight restoration.
You’re snacking too much on things like pork rinds, fat bombs, or fake keto sugar free junk like Atkins bars. They’re easy to overeat & nutrient deficient. Even no cal artificial sweeteners can trigger hunger, water retention, & over eating for many. Go back to the basics for a while & experiment. Simplify. Meat, eggs, water, coffee, electrolytes, minimal sweeteners. Get rid of the extra butter, creams, & oils on food & in coffee.
You’re choosing highly palatable meats & foods like ribeyes, bacon, cheese, butter, processed meats, brisket, etc. They are delicious, YES, but can trigger over eating when you’re not really hungry. It’s like when you’re not hungry but then they bring out dessert. Most of us will want that extra piece of cake. Choose foods that are satisfying & get the job done. My choice (FOR ME) is ground beef & ground chicken cooked in the air fryer. Delicious & satiating, but not so much I’m triggered to eat more for pleasure & not true hunger.
You’re overly fasting, overly training, not sleeping, still eating foods you don’t digest well, over caffeinating, &/or consuming excess alcohol. All these things are stressors which increases our blood glucose & cortisol level. Chronically high cortisol & hormone imbalances affect your weight, recovery, energy, & fat loss. Reduce your workout intensity & volume, SLEEP, reduce caffeine/alcohol, cut out foods & habits that hinder your digestion, shorten your fasting window or STOP fasting. Get a @nutrisenseio continuous glucose monitor to track blood sugar levels. It’s a wealth of information & will help you more accurately make adjustments! Code: lilbitoffitCGM10
This is what biofeedback means
You’re eating too much protein, throwing hormones & your biofeedback off. Try increasing your fats & start with protein around 1g per lb of body weight or goal weight if you have more to lose. Everyone’s ratio preferences/needs will be different. Remember our optimal energy sources come from fats & carbs, so if you’re experiencing low energy, play around with different kinds of meats & macro ratios. There’s no one-size-fits-all. If in doubt, invest in a coach or practitioner to help! Coaching FAQ’s are HERE
Left I gained 15lbs and got up to 125lbs, Right is more my aesthetic now, sitting around 105lbs at 5’1. 20lb weight loss, which didn’t start till around month 8 after starting a meat based diet. Have patience & learn as much as you can!
My story was similar to Patty’s.
I gained 15lbs when I started carnivore, gut issues completely went away, energy was all over the place the first 3-6 months, I didn’t track initially until about month 5 & was eating hyper-palatable meats & foods like chuck roasts, ribeyes, ribs, pork, bacon, & pork rinds. But I kept going and experimenting.
I started tracking. I noticed I was eating WAY MORE than I thought. I also noticed I was swelling & not digesting pork well so I eliminated it. I noticed I digested ground beef & chicken best & it was easier to track. I also noticed my fat threshold was lower, so I stopped adding butter & bacon grease to my already high fat meats, I stopped consuming cheese & only eat pork rinds on occasion.
Slowly my performance in the gym started getting better, about month 8 my weight started dropping, I was able to fast longer & was able to really feel & understand what true carnivore satiety felt like, I knew what meats worked best for me, I figured out what calories & macro ratios worked for me, & I discovered the airfryer was my best friend & meat bars were born! I have now lost 20lbs & feel better than I ever have 2 years carnivore!
SO HAVE PATIENCE! Adapt, gain confidence, & self awareness first before trying to mess around with fat loss cuts. Now, I experiment with fat cycling with fabulous results! It comes naturally & I listen to what my body is craving & how I’m feeling.
Fat & Carb Cycling
Before we get started, though, let’s get one thing out of the way, no diet dogma here, we’re neither pro-fat/carb cycling nor anti-fat/carb cycling.
We’re pro-sustainable & realistic results.
This is also my experience, I am not a physician & learning right along side of you! We’ll learn about:
What fat/carb cycling is
How cycling works
Who should try cycling
What is a common cycling strategy
Protein & Fat Cheat Sheets to help
What is Fat & Carb Cycling?
Fat & carb cycling is when you fluctuate days between eating lower fat meats & animal products & higher fat meats & animal products. For carbs, you simply eat more carbs one day & fewer other days. People who fat/carb cycle usually end up calorie cycling, too. This simply means they eat fewer calories on their “low fat or carb days” and more calories on their “high fat or carb days.”
For example, a typical fat cycling schedule might look like this:
Non-workout days: low fat, lower calorie
Workout days: high fat, higher calorie
Examples of how you can calorie cycle via changing your fat macros per day.
So you ask, “Why don’t we just eat low fat or lower our protein?” Well, to be frank, some “not so great” stuff can happen when you don’t get enough protein or fat.
For example, if your fat intake stays too low (& too low calorie), you may lose your menstrual cycle & your sex drive. And if your protein intake stays too low, you can lose muscle, be less satiated at meals, hungrier, & experience mood swings.
What Does Calorie Cycling Do? A Couple of the Big Rocks
Fat & carb cycling may help keep your metabolism functioning more optimally during fat loss. When you eat less, your body responds in a variety of ways. For example:
Your daily activity outside of workouts tends to decrease because you have less energy. You’ll find you move around less.
So as you lose weight, you have to continue reducing how much you eat in order to keep seeing results. You can only reduce calories so much.
Example: Let’s say you start a 2,000 calorie a day diet & lose weight steadily for a while. Over time, you might find that stops working. So you cut back to 1,800 calories to kickstart weight loss again, then you plateau, then you have to reduce to 1,600 & so on…
This is called metabolic adaptation. So all you chronic dieters out there that can’t lose weight & gain anytime you eat above 1200-1500 calories, this is what has happened. You must reverse diet to fix this.
2. Calorie cycling may help regulate hormones affected by fat loss.
Intense dieting messes with your hormones. Specifically: Leptin, Thyroid hormones, & Reproductive hormones (testosterone & estrogen)
If you’re trying to lose fat, leptin’s a particular concern. Leptin is released by fat tissue, & plays a key role in hunger & metabolic adaptation.
The more body fat you have, the more leptin in your blood. Your brain uses leptin levels to make decisions about hunger, calorie intake, nutrient absorption, & energy use. When you reduce calorie intake, even just for a few days, leptin levels drop. This tells your brain you need to eat to prevent starvation.
The kicker: Leptin is one of the reasons you feel so hungry & binge when you consistently eat less. It is also considered the “master controller” of other hormones, meaning that when leptin drops, so do thyroid & reproductive hormones.
So by periodically eating more calories from fats (known as a “refeed”), our leptin levels will temporarily rise, telling your brain that you’re safe & well-fed, causing a temporary decrease in hunger & appetite. The extra calories & energy will also help with performance.
This higher calorie break, might also make it feel easier to adhere to a lower calorie intake. As with any diet, consistency & adherence are key!
Optimizing hormone & metabolic health is essential for any body goal. Learn to work WITH your body not against it!
Who Should Try Fat CyclingSpecifically?
Fat cycling isn’t right for everyone, nor is it necessary of any kind of diet. But it can work for specific types of people.
Try it if:
You have your big rock habits nailed down & have ADAPTED FULLY to the carnivore /keto/low carb lifestyle
You eat nourishing meats & animal products, you’re eating at your maintenance calories, your gut health is good, sleep is great, exercise habits are routine, your relationship with food is great, you eat mindfully, no disordered eating or bingeing, etc.
You want to get leaner& have plateaued
As you diet & get leaner, your body will start to fight every last bit of fat loss. Cycling calorie & fat intake could help minimize the metabolic adaptation that often occurs with a chronic, ongoing calorie deficit. Plus, refeed days & cycling more food can make dieting suck less & easier to adhere to. Carb cycling can do the same thing for those of you who consume carbs & a more “balanced” plate approach.
Common Fat Loss & Dieting Strategies
Common Fat Cycling Strategies & What Has Worked For Me
There is no one size fits all here, again, you can choose any number of days to reduce your fat & calories depending on your needs.
There are many of us in the carnivore & low carb community experimenting with fat cycling. Which, as explained above, simply means cycling periods of days during the week that are leaner (eating lower fat proteins) with days of higher fats (more around your grams for maintenance calories). This naturally will lower your calories when you do this.
I feel its beneficial as a whole to cycle any kind of diet/fitness regimen. Our bodies are smart, they adapt to the same foods, workouts, & stressors.
I’ve found fat cycling to be helpful if you’ve plateaued on your fat loss journey or not seen any progress (again, your definition of progress will be different depending on your goal & needs) for several weeks.
This is very similar to carb cycling for those of you who follow a traditional diet which includes carbohydrates.
Red light therapy significantly helped my energy, sleep, digestion, & skin! It’s one of my favorite biohacking routines. Read all about it here!
I use an EMR TEK FIREWAVE red light. Discount code at checkout: lilbitoffit20
**As always, I am not a physician, always consult with your doctors before changing any kind of protocol, this is simply my experience.
My physique is leaner than it has ever been, weight has only fluctuated a couple lbs here & there but I find I wake around 100-105 lbs the majority of the time. I’m 41 yrs old, 5’1, 15k steps/d, active job in radiology, workout 5d/week doing a mix of Orange Theory, lifting, & occasional CrossFit. Protein stays ~130- 175gish (for ME), low fat day ~85-90g, high fat day ~135-150g. Calories range from ~1,550-2100+/d. Surplus/Refeed ~2,200. I always listen to my body and eat what I’m craving. I eat when I’m hungry and fast when I’m not.
For supplement support I Take GDA-Max, Utilyze, & Cort-Eaze from @nuethix_formulations to help with stressors for hormone balance. Discount Code: lilbitoffit
I’m happy with my physique where it is, so I know I need to make sure to cycle in more higher fat days (which means higher calories) if I find I’m too lean or losing too much weight/strength. Naturally I typically cycle 3-4 lower fat days, 2-3 maintenance days, & if I feel like I need more, I’ll throw in 1 surplus (refeed) day. It varies. I don’t have a set program & live vibrationally honoring my energy.
Favorite lower fat foods: 90% ground beef, Perdue ground chicken, shrimp, cod, & swai. My crispy airfryer meat bars are life & easy to track. Track. Your. Food. It will help with adjustments. I use MyfitnessPal.
Happy cycling y’all!! I hope this helped! You can always slide into my DM’s on Instagram!
Hailing from Fishers, Indiana, Katie is an aficionado of healthcare, fitness, & personal development.
You can find her personal weight loss & healing story here.
She’s been involved in travel nursing & radiography for 20 years! She’s a writer, connection maker, nutritionist, & entrepreneur who loves helping others & squeezing every drop out of life!
Katie grew up on her family’s beef cattle & crop farm where agriculture & healthcare were her first loves.
She is a Purdue University graduate well known for her storytelling of life lessons & personal transformation with weight loss & Crohn’s disease.
She competed as a competitive CrossFit athlete in her early 30’s. After decades of struggling with her own health issues from Crohn’s, obesity, disordered eating, infertility, & hormonal imbalances, she is passionate about helping others find self-love, achieve their health & business goals, & create sustainable success habits for an EXTRAordinary life!
Y’all wanna know what most people get wrong when it comes to dieting in general? Not dieting.
I remember feeling like sh*t, no energy no matter how many coffee or Bangs I shoved down my pie hole, chronic constipation, bloating, no body comp changes – 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 sugar & diet foods which were wrecking me mentally & physically.
I wondered why I could never recover or look “jacked” like other female athletes that weren’t working “half as hard” & eating 2x as much.
Fast forward today, my 40 yo 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 & simply eat food that made me feel good.
I’m 5’1, 105lbs. I workout 5 d/wk, I lift & CrossFit, I walk a lot, AND I eat ALOT. I avg 2000 calories most days, primarily ground beef & eggs.
You can read about how I healed my gut, quit binge eating, lost 55lbs & put my Crohn’s disease in remission via the Carnivore Diet HERE. It’ll answer your questions & hopefully give you hope to heal yours too!
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.
I have a whole Meat & Macros EGuide in the link in my IG bio that will give you your answers! With recipes & dedicated sections to disordered eating, dieting, and reverse dieting for any diet camp!
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.
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.
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, CrossFit, & adapting a carnivore diet lifestyle.
Katie also has over 17 years experience as a Registered Radiologic Technologist, Nutritionist, & Sales Consultant. She works with people of all walks of life as a nutritionist & personal 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
Dieting from the inside out & “How long will it take me to lose the weight”…
It’s so much about your mental state and internal work when it comes to finding a diet/workout/lifestyle that works for you.
I really don’t think you can have one without the other. The mental health world and the fitness world should be mutually inclusive.
The problem is too often people are not willing to address their emotional, headspace, inner narrative problems — they just want someone to give them the diet or the workouts or the solution they think is going to solve all their problems when they are the ones that really have to solve the problems. No one can tell you what is going to work for you.
We can tell you as coaches & practitioners what to do but unless you see what the root cause of your issues are & take action to execute the plan, you’re never truly going to make a life change. You’re basically going to yo-yo diet through life
tough love.
When you just simply lose the weight but stay the same you mentally, most often you’re going to find the weight you lost again eventually. — Because you didn’t up level to who you truly want to be.
It’s like building a house with no foundation.
Swipe for all the deets & a reality check on how long it REALISTICALLY will take you to lose 30lbs.
The old school way of thinking in order to achieve our fat loss & health goals: “I have to ‘want it enough’ to achieve it.”
On one hand, they do have a point, it does take intention PLUS action.
On the other hand, it’s easy to fall down the rabbit hole of perfection & a totalitarian approach & restriction.
Beliefs like eating nachos or excess calories on a Saturday night equates to failure.
Beliefs like eating a strict meal plan of chicken & broccoli with a kitchen overflowing of Tupperware.
What you need to ask yourself, “Is this sustainable & how do I want to eat the rest of my life that makes me feel AMAZING?!
For me & many of my clients in the past, this restriction & perfection mindset meant come the weekend, we’d binge & purge aisle 5 of all the foods we’d denied ourselves & wash it down with 4-5 cocktails & wake up to self loathing & a week of over exercising later.
Sound familiar?
The longer we go trying to control things, deny flexibility & living LIFE, the less controlled & unfulfilling your life will become.
Here are lessons I’ve learned about balance along my fat loss & healing journey.
How to calorie cycle for fat loss! TAG & SHARE 🎉
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✅Personally, I like to eat (roughly) the same 200-300 range of calories each day.
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✅I have clients who prefer cycling their calories based on when they work out.
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✅I have clients who cycle their calories to accommodate their weekend partying, too. 😉🍻
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👉🏻The Bottom Line ✅: success comes down to finding something you can follow consistently. While there’s nothing magical about calorie cycling, it can be an excellent tool for creating a more enjoyable plan 👍
Questions about macros & flexibility? Drop’em on Instagram!
Need something more in depth? Fill out the inquiry & we’ll chat🤗
Had a client tell me yesterday she loved running but everyone said cardio was “bad” & she should only lift weights. 🤦🏼♀️ (but she hates it & is the reason she avoids the gym)
This is the problem with the inter-webs & having so much information at our fingertips. We get lost in the things we love, we ignore our intuition, & think we have to do what everyone else is doing.
I’ll ask you this, if you choose a form of exercise you hate, do you think you’ll stick with it? Don’t you think getting to the gym, period, is most important?
I personally love me some cardio. 🙋🏼♀️ Type A, give me that hit & high all day long. No shame as long as you are using it for the right reasons & from a place of self love, not self hate.
Too many people use it to punish themselves for overeating, or they use it incorrectly as a singular form of exercise thinking it will build them a booty 🍑
You absolutely can use cardio to reach your fat loss goals. It’s just another tool for your toolbelt! Strength training can be abused as well, it all comes down to your application & relationship with food & exercise.
Cardio conditioning is a tool that improves your health, performance, & even allow you to build some muscle (yes, cardio can!).
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For example, why do many CrossFitters look so “jacked?” We combine cardio AND resistance training in our workouts. Is it for everyone? NO, not if you hate it. Will it work for you if you stick with it? YES.
Cardio should be intelligently applied, just like lifting weights.
We should be working all our energy systems & using different modalities, switch it up, your body does adapt.
, nutritionist, & high performance coach, she specializes in helping struggling women & men get out of the mud and build the life & body of their dreams. To see if you qualify for Katie’s Coaching Program, fill out an inquiry form here.
