Hi friends!
Here is your Tri-Tip Tuesday, where I share my thoughts on food, fitness, & travel. Please forward this to others if they may be inspired.
The Progress not Perfection program only runs three times per year, and the next program starts soon on April 13th. Reserve your spot today.
Food: fat loss without tracking calories
Your total calories consumed per day will dictate whether you lose weight, gain weight, or maintain weight.
Fat loss doesn’t always require tracking every calorie. For many people, improving a few key eating habits naturally leads to eating the right amount without the stress of logging food.
Start by:
1) Eat slowly and mindfully - which gives your body time to recognize fullness.
2) Aim to stop eating when you’re about 80% full - feeling satisfied rather than stuffed. This is the critical component to create the deficit without tracking. Mild hunger is a good thing when trying to reduce body fat.
3) Prioritize protein at meals - since protein supports muscle and helps you stay fuller longer. Prioritizing protein during a deficit protects muscles and encourages fat loss rather than muscle loss. We must protect our valuable muscle by all means.
4) Build meals up with fibrous fruits and vegetables - add volume, nutrients, fiber, and satisfaction without a lot of calories.
When these habits are practiced consistently, they can create the conditions for fat loss without needing to track every bite.
Fitness: the truth about toning
There are some myths around toning that we need to set straight. Contrary to popular believe, you don't get toned by lifting light weights with high reps, eating as little as possible, or doing endless cardio. You also can't spot train to tone specific areas on your body.
So, what actually works? "Toned" = Strong muscles + low enough body fat to reveal the muscle.
If toned and defined is the look you're trying to achieve, you need to spend enough time building muscle first. This usually involves more time than you think, more calories than you think, and possibly a higher number on the body scale than you think.
You must lift weight with enough intensity that will challenge muscles, which creates shape and firmness. Proper fueling means eating sufficient nutrients, particularly protein and carbs, to support muscle growth rather than just restricting food. Stay patient. Combining consistent, progressive strength training with fat-loss strategies will get you there.
Why I hate the term "toning" - it's a word deep rooted in diet culture, implying that people need to be small and petite. It focuses on size over performance & health. It encourages you to eat small, workout small, be small, and "don't get bulky". You don't need to be smaller, you need to be stronger.
Travel: plan ahead
Whether you are traveling or just have a crazy busy week at home, it's important to plan ahead to make sure your strength training is scheduled in as a non-negotiable.
I like to do this in one week blocks. Look at your week ahead, and cross off any days or blocks of time where you KNOW a strength session can't fit in. From there, identify which pockets you can fill in your training, and ink them in. Treat it like your job, and don't debate these sessions.
Make it a great week!
Christine Irene
NASM-CPT, Senior Fitness Specialist, Precision Nutrition Pn1 + Pn2 Certified, Certified Menopause Coaching Specialist, & Full-time Traveler
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