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…

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How to Diet Without Killing Your Metabolism

How to Diet Without Killing Your Metabolism

You want to lose weight, but not at the expense of metabolic damage.  Such a simple request that, unfortunately, most weight loss methods just can’t seem to deliver on.

Here are three main things to focus on when attempting to lose weight that will help maintain a healthy metabolism:

#1 Make sure you’re eating enough!

Under eating is the number one reason for metabolic slowdown from dieting.  Eating too little leads to your body adapting to the lower calorie intake (read: the “deficit” becomes “maintenance”) and ultimately slowing down your metabolism. This is counterproductive when it comes to weight loss.

The key is to keep your metabolic rate as high as possible by eating enough food, with a sufficient macronutrient intake for your goals.

Key Takeaway – Be sure to eat enough calories (consisting of high amounts of protein and fiber) to allow for fat loss but also maintenance of muscle mass.

#2 Lift Weights.

Muscle mass is a critical part of your metabolism, so you’ll wanna preserve every ounce of it.  Resistance training will help you to maintain as much muscle mass as possible while losing weight. When you focus your exercise efforts on building (or at least maintaining) muscle, your metabolic rate will remain high, and your body will know exactly what to do with the calories you consume.

It’s important to note that just because your training involves a dumbbell, that doesn’t necessarily mean you’re building muscle. Group classes or training with super high reps is often cardio-based and not conducive to muscle building.

Key TakeawayLift, but do so with the intent to build or maintain muscle. Stick with weights that you can do 8-12 reps of in any particular exercise, but that fatigue you by the end of each set.  Muscle = metabolism! 

#3 Give Yourself Enough Time.

Don’t tackle weight loss with a tight timeframe! You will likely end up putting your body in a position where you may end up damaging your metabolism. Plan for diet breaks every 4 or 8 weeks to take time off from eating less and go back to consuming maintenance level calories.

Key Takeaway – If your fat loss is happening too fast and seems too good to be true, it probably is. Weight loss of one pound per week (for women) and two pounds per week (for men) is a good gauge to use. 

The best kind of fat loss is permanent fat loss! By using the guidance above, you will be on your way to losing as little muscle mass as possible, all while keeping your metabolism burning and healthy and losing fat as well!

How to Diet Without Killing Your Metabolism

How to Diet Without Killing Your Metabolism

You want to lose weight, but not at the expense of metabolic damage.  Such a simple request that, unfortunately, most weight loss methods just can’t seem to deliver on. Here are three main things to focus on when attempting to lose weight that will help maintain a healthy metabolism:

#1 Make sure you’re eating enough!

Under eating is the number one reason for metabolic slowdown from dieting.  Eating too little leads to your body adapting to the lower calorie intake (read: the “deficit” becomes “maintenance”) and ultimately slowing down your metabolism. This is counterproductive when it comes to weight loss. The key is to keep your metabolic rate as high as possible by eating enough food, with a sufficient macronutrient intake for your goals. Key Takeaway – Be sure to eat enough calories (consisting of high amounts of protein and fiber) to allow for fat loss but also maintenance of muscle mass.

#2 Lift Weights.

Muscle mass is a critical part of your metabolism, so you’ll wanna preserve every ounce of it.  Resistance training will help you to maintain as much muscle mass as possible while losing weight. When you focus your exercise efforts on building (or at least maintaining) muscle, your metabolic rate will remain high, and your body will know exactly what to do with the calories you consume. It’s important to note that just because your training involves a dumbbell, that doesn’t necessarily mean you’re building muscle. Group classes or training with super high reps is often cardio-based and not conducive to muscle building. Key TakeawayLift, but do so with the intent to build or maintain muscle. Stick with weights that you can do 8-12 reps of in any particular exercise, but that fatigue you by the end of each set.  Muscle = metabolism! 

#3 Give Yourself Enough Time.

Don’t tackle weight loss with a tight timeframe! You will likely end up putting your body in a position where you may end up damaging your metabolism. Plan for diet breaks every 4 or 8 weeks to take time off from eating less and go back to consuming maintenance level calories. Key Takeaway – If your fat loss is happening too fast and seems too good to be true, it probably is. Weight loss of one pound per week (for women) and two pounds per week (for men) is a good gauge to use.  The best kind of fat loss is permanent fat loss! By using the guidance above, you will be on your way to losing as little muscle mass as possible, all while keeping your metabolism burning and healthy and losing fat as well!
Healing During the Messy Middle – Rachel’s Story

Healing During the Messy Middle – Rachel’s Story

healing during the messey middleHere at EM2WL we have talked in great length before about this lifestyle being a journey, not a race. We don’t reach the end result in 21 days or 90 days, or even in a year. The path to breaking free from Diet Mentality begins with a single step forward. For CTDM Workshop Alum member Rachel Perry, the first step forward was to take a step back.

Healing During the Messy Middle

Rachel joined the Fam during our first Crushing the Diet Mentality workshop over two years ago. Eager to learn how to take control of her life again, Rachel jumped right in to the materials and began her journey. She quickly realized that she had wasted over 20 years of her life by jumping on every latest diet trend. (not including the thousands of dollars in the process) After the workshop ended, the real work was set to begin. Rachel made the decision to enter a chill phase and spent the next two years relearning how to just live life again.

Rachel recently sat down with Kiki to discuss her messy middle – that part no one sees between the before and after pictures. In her interview, Rachel discusses many of her mindset shifts that occurred over her two years in chill. Some key points they discuss in this vlog are:

  • Having a DEXA scan done and seeing just how much muscle she had lost from dieting
  • Gaining 10 pounds in a year and none of it being Fat.
  • Learning that the work is being done under the surface, and that you can’t see it most of the time.healing during the messey middle
  • Understanding what it truly means to be in a Chill phase.
  • Learning that diet mentality makes you track time, not behaviors.
  • Realizing that it is a really cool journey learning about yourself.
  • Appreciating that she can now have Cadbury eggs in the house months after Easter
  • No more GUILT!

Rachel’s journey is far from over. She shares her messy middle to encourage new members that there are people who took back their life. There are members of the Fam who understand your struggles and are here to help. And there is life after the scale.

 

Be sure to take a few moments and listen to this amazing conversation!

 


Be sure to head on over to our Online Facebook Community to see Rachel and all of the Fam who have gone through, or going through the Messy Middle

Why Increasing Calories in the Winter is Beneficial

Why Increasing Calories in the Winter is Beneficial

Increasing calories is an important aspect of building muscle. As we discussed in a previous blog post, you cannot build muscle and lose fat at the same time. So there should be a point in your year where the focus is on building muscle, and winter is usually a great time to do just that.

Increasing Calories in the Winter

There are two major reasons for increasing calories in the winter – maintenance eating and building muscle.  For most people, there is a natural tendency to “fall off” dieting in the Fall and Winter.  Because the urge to increasing calories is normal during these colder months, it makes sense to utilize this for muscle building.  By doing so, this sets the stage for success in the Spring/Summer when fat loss is desired. In addition to heeding natural tendencies, taking an extended diet break during this period gives your metabolism a chance to heal/re-boot from cut phases.

(Remember: Over time your metabolism adjusts to whatever calorie level you’re eating consistently. So if you are in a cut for too long, that caloric level becomes your new maintenance.)

A winter reset (eating at maintenance) actually helps your metabolism to heal, giving your body a good amount of time to “remember” where TDEE is before another cut is attempted. During this time, many in the fam will choose to eat in surplus of their TDEE (Bulk). Bulking gives your body extra calories, which helps to build more muscle. Whether you eat at maintenance or bulk during the winter, either will help achieve greater fat loss in the spring. Too many dieters think that restricting calories for many many months will help get to goal faster. The truth is, without taking those breaks – you often feel as if you look worse because of the muscle loss from non-stop dieting. Just remember, you can’t show off muscle in the summer, if you haven’t built the muscle under the fat in the winter (or at some point throughout the year!).

It’s no secret that muscle building phases can cause some gains on the scale and “puffiness” on the body (as muscle builds underneath the fat layers, pushing it outward).  In many parts of the world, winter tends to be the time where layers of clothing are worn. Those heavier sweaters, hoodies, sweatpants, blanket scarves, etc provide the perfect opportunity to stylishly “hide” areas you’d rather not flaunt, while you get down to business (building muscle).  By fully embracing this as a time of year for muscle building, you can fully enjoy your fat loss phase in the spring and summer (with the benefit of increased metabolism!).

Be sure to take advantage of the colder months to rest, recharge and take a break from a reduction in calories. But do so with purpose (not simply “I’ll start over in Spring!”). Tracking calories and paying attention to your macros are still very important during this time. Be sure to enjoy yourself, but remember that maintaining now allows for a successful cut later.

 

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