5 Common Diet Pitfalls That Are Keeping You From Losing Weight

5 Common Diet Pitfalls That Are Keeping You From Losing Weight

This week’s episode discusses the 5 Common Diet Pitfalls That Are Keeping You From Losing Weight (as a DIYer). It’s no secret that losing weight can be hard. It’s one of the hardest things you can do. But what might surprise you is that oftentimes, the very thing preventing you from dropping those last few pounds is something you’re doing to yourself. Here are five common diet pitfalls that could prevent you from reaching your weight loss goals. Are any of these holding you back? Listen to find out!

 

 

In full transparency, I’m pretty sure I’ve done all of these at some point – but that doesn’t have to be the case for you! If you’re going at this (or any!) journey (mostly) alone – it’s important to avoid these success killing habits!

Dabbling

Ok, Hear me on this… You will never dabble your way to success. EVER. A lot of people wait for proven results before they actually commit to doing what it takes to achieve those results. They have one foot in the door and one foot out, researching for a faster way and never fully committing to the current thing.

Dissecting The Data Prematurely

These DIY dieters typically don’t fully understand the difference between correlation and causation, so they don’t know how to read/assess data without forming an identity or false assumption about themselves. They tend to attach unnecessary meaning and identity to data. For example, they equate being carb bloated to possibly having a gluten intolerance and can no longer eat carbs if they want to lose weight. When you don’t know how to dissect data properly, this can lead to excessive, extreme, and INCORRECT “conclusion jumping” – deciding that it’s “too hard” or “not working”.

Detachment From Current Lifestyle

DIY dieters tend to compartmentalize their weight loss journey, making it nearly impossible to ever actually stick with it. When you compartmentalize, you’re more likely to allow an “overhaul mentality” to sink in. Meaning to you, it seems completely reasonable to suddenly remove 13 things from your diet, eat 100% organic/raw/paleo/keto/vegan, start a 6-day/week exercise routine, and get 12 hours of sleep/night. Here’s the thing – Physique goals cannot be created in a vacuum or separated from your LIFE goals, priorities, and preferences. It needs to be sustainable otherwise, it’s a setup for failure.

Downplaying Your REAL Goals

Those DIYers tend to be too vague about or flat-out deny wanting what they want. For example, saying “I just want to be fit” when you ACTUALLY want to go from a size 26 to a size 6, is denying your goal. Focusing on weight loss, when you really want to quit your job and travel the world is downplaying your goal. No matter what you really want, precious time is wasted executing the WRONG strategy for your goals which keeps you feeling STUCK.

DIYing Any and Everything

I know it’s hard, but sometimes you need to know when to hold ‘em and when to fold ‘em. Just because you CAN do something alone doesn’t mean you should. Wanting to do it all yourself leads to not valuing your own time and priorities, by underestimating the amount of time that passes while you’re experimenting/trying to “figure it out.” There’s no pride in running yourself ragged to DIY everything, especially if the stress from it sabotages your results, costing you more in the long run, and eats up the precious time that you could be doing stuff that actually matters to YOU.

Now that we have scratched the surface of these pitfalls, I highly encourage you to listen for a more in-depth look into them. Are you “guilty” of any of these things? I know I am…

Here’s a sneak peek into today’s episode…

> [1:09] 5 Common Pitfalls Of DIYers.
> [3:44] Dabbling Until Discouraged
> [8:09] Dissecting Data Prematurely
> [15:14] Detachment From Current Lifestyle
> [23:48] Downplaying / Denying Your Goods
> [37:40] DIYing Any and Everything
> [50:20] Diet Mentality Shows Up In Everyday Life

Click Here to Listen To This Week’s Podcast

About The Diet Rebel Podcast
This podcast is for you if you are a woman who hates having to choose between loving your body and changing it. In this podcast, we talk about everything from loving your body exactly as it is now to becoming the fittest, leanest. Most toned you’ve ever been – no matter HOW old you are, how many tiny humans you’ve birthed, or how many times you’ve lost & regained the same (15 or 50!) lbs! Seriously, you don’t want to miss it! So grab a snack, preferably protein based (lol), sit back, and enjoy the Diet Rebel podcast. Brought to you by Eat More 2 Weigh Less @ eatmore2weighless.com
To support The Diet Rebel Podcast with Kiki Smith, make sure to follow, download, and share the podcast with your family and friends! Enjoy!⁠

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How To Lose Fat WITHOUT Cutting Calories

How To Lose Fat WITHOUT Cutting Calories

In this week’s episode, we’re talking how to lose fat WITHOUT cutting calories. If you’re at a point where that’s a struggle for you – maybe you could do it a couple of days, and then you tend to start falling off the wagon again, or you just don’t ever wanna reduce your calories but still want to lose the fat, this is the episode for you.

We’ve talked a lot about resetting if you’re at the very beginning of your journey. I know that cutting is crucial to most of us, so I want to discuss the fat loss portion of this and how you can prepare for that in your reset because that’s what the reset is all about.

Essentially, when we’re talking about fat loss, calories in verse calories out is slightly more nuanced than it seems. Fat loss is ultimately determined by your energy input versus output, and energy just means calories. Long story short, you’re focusing on how many calories you’re consuming versus how many calories you’re burning. Basically, how you maneuver that and how that works into your plan. So this will all come together, and you’re going to be able to pick and choose from these methods that we’re gonna talk about in this episode and see how they incorporate into a way that maybe reflects you a little bit more or feels less restrictive to you. So let’s dive in!

Here’s a sneak peek into today’s episode…

> [2:54] Calories in Vs. Calories Out – Which should you be more focused on?
> [3:14] Eating Less or Burning More?
> [9:51] The 4 Ways We Burn Calories
> [12:10] #1 B.M.R. – 60% of Calories Burned
> [15:40] #2 N.E.A.T. – 15-50% of Calories
> [22:00] #3 T.E.F. – 10-15% of Calories
> [32:20] #4 E.A.T. – We are not discussing food. :)

Click Here to Listen To This Week’s Podcast

About The Diet Rebel Podcast
If you are a woman who hates having to choose between loving your body and changing it, this podcast is for you. In this podcast, we talk about everything from loving your body exactly as it is now to becoming the fittest, leanest, and tonest you’ve ever been – no matter HOW old you are, how many tiny humans you’ve birthed, or how many times you’ve lost & regained the same (15 or 50!) lbs! Seriously, you don’t want to miss it! So grab a snack, preferably protein based (lol), sit back and enjoy the Diet Rebel podcast. Brought to you by Eat More 2 Weigh Less @ eatmore2weighless.com
To support The Diet Rebel Podcast with Kiki Smith, make sure to follow, download, and share the podcast with your family and friends! Enjoy!⁠

Available on: Spotify, Google, Youtube and Amazon Music

Links

Download Your FREE Quick Start Guide

Sign Up For The FREE Women’s Fat Loss Webinar

SUBSCRIBE To Our Youtube Channel

Download our Workout App

 

 

 

We Launched A Podcast!

We Launched A Podcast!

SURPRISE!!! EM2WL has been keeping a little secret, and it’s time to spill the beans. We have officially launched a podcast! ⁠

“The Diet Rebel Podcast with Kiki Smith” is NOW STREAMING it’s first 5 episodes on Spotify, Amazon Music, Google, and Youtube. Look for new episodes every Monday and Thursday at 6pm.

The Diet Rebel Podcast with Kiki Smith

If you are a woman who hates having to choose between loving your body and changing it, this podcast is for you. In this podcast, we talk about everything from loving your body exactly as it is now to becoming the fittest, leanest, and tonest you’ve ever been – no matter HOW old you are, how many tiny humans you’ve birthed, or how many times you’ve lost & regained the same (15 or 50!) lbs! Seriously, you don’t want to miss it! So grab a snack, preferably protein based (lol), sit back and enjoy the Diet Rebel podcast. Brought to you by Eat More 2 Weigh Less @ eatmore2weighless.com
To support The Diet Rebel Podcast with Kiki Smith, make sure to follow, download, and share the podcast with your family and friends! Enjoy!⁠

Available on: Spotify, Google, Youtube and Amazon Music

Links

Download Your FREE Quick Start Guide

Sign Up For The FREE Women’s Fat Loss Webinar

SUBSCRIBE To Our Youtube Channel

Download our Workout App

 

 

 

3 Surprising Reasons Family And Friends May Resist Your Weight Loss Efforts

3 Surprising Reasons Family And Friends May Resist Your Weight Loss Efforts

Are you trying to lose weight but your family and friends resist your weight loss efforts? You’re not alone. In this video, I’ll share three surprising reasons why they may be doing this – and what you can do about it.

3 Surprising Reasons Family And Friends May Resist Your Weight Loss Efforts

The #1 reason that people don’t support you is they don’t believe you. I’ve done a series on our Youtube Channel before where I kind of pinned down my husband and asked him why husbands tend to sabotage their wives. And as I’ve talked to different people in families, especially within the Eat More 2 Weigh Less community, a huge reason why people don’t support you is that you don’t believe them.

Maybe you are that girl that cries wolf, or you’ve experienced that person constantly changing things up. This is their seventy-eighth fad diet, their twelfth time quitting smoking, or they’re starting a new MLM or whatever it is. There’s always this person constantly starting something but never finishing it. And perhaps, that’s been you in the past.

Typically the people closest to you remember all those things. So whenever you start trying to change something, especially if you’re that person, that girl who’s always just been kind of radical and taking everything to the extreme. If that is you, then you can’t really expect people to just jump on board. Even I tend to hold people to that standard. If I know somebody who is always saying that they’re gonna do something, I just wait it out to see if this is really something that’s gonna stick or not. And that could be what somebody’s doing for you. So whether you’re that person that doesn’t believe people or you’re someone that nobody believes, just make sure that you’re committed first before you try to get other people to jump on board.

Watch the video above for more reasons why family and friends may resist your weight loss efforts

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Body Recomposition: Losing Fat and Gaining Muscle at the Same Time?

Body Recomposition: Losing Fat and Gaining Muscle at the Same Time?

It’s entirely possible to lose fat and gain muscle at the same time. In fact, you may even find that your body composition changes quite a bit in the first few weeks of starting a new workout routine. But is it healthy? And more importantly, is it sustainable? Watch the video below to learn about Body Recomposition and if it’s the right path for you.

 

Body Recomposition: Can You Lose Fat and Gain Muscle at the Same Time?

 

Body recomposition is losing fat and gaining muscle. These two things are the epitome of what you typically try to do when you want to lose weight.

This is not to be confused with Body COMPosition. With Body Composition, if you hire a personal trainer, they take your weight, picture, measurements and have you do something like a DEXA scan, which helps you understand what your body fat and muscle mass are. However, when doing a Body Recomp, you will usually find that the fat percentage went down and the lean body mass percentage went up. What this does is instead of just focusing on weight loss, like stepping on a scale, you are making sure that the weight that you look at changes.

Watch the training above for a more in-depth look into Body Recomposition…

Links

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Is Fasted Cardio Really the Best Way to Burn Fat?

Is Fasted Cardio Really the Best Way to Burn Fat?

This video explores the pros and cons of fasted cardio, which has been getting a lot of attention lately. I’ll give you my verdict on whether or not it’s actually worth doing. Is fasted cardio really the best way to burn fat?

Is Fasted Cardio Really the Best Way to Burn Fat?

Today, we are talking all about fasted cardio. One of the reasons why I wanted to bring this up is because I recently got a question about fasted cardio. And is it helpful, or is it hype?

So let’s talk about it. A lot of fitness gurus promote fasted cardio. In case you have never heard of fasted cardio before, it is when you do just that. You wake up first thing in the morning and do cardio before eating. Especially in the morning because now you’ve come off an eight to twelve-hour fast, depending on how long you slept. That’s a fasted cardio in its simplest form.

So, Why are people promoting fasted cardio? Typically, your blood sugar levels drop when you wake up in the morning and have gone an extended time without food. When your blood sugar is running low, your glycogen storage, where your body stores all of its carbs, starts emptying. Now, because the carb sources are lower, you’re creating this environment where your body will start looking for other things to use for fuel. The following preferred fuel option would be fat.

When you go to work out, your body burns through carb storage. If you workout with minimal carbs in your system, your body tends to burn it instead for fuel during that workout. This sounds good on paper but is it really? The answer may surprise you…

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