Do you know what your #1 tool is, to healthy and sustainable fat loss?
It's eating plenty of protein. Most women overlook this important macro, but this is really the key that you must have, if you want do lose body fat safely and effectively. Get my FREE guide here and get started: https://kerstenkimura.lpages.co/fit-physique-formula/
Podcast mentioned in this episode: How To Burn 300-500 Extra Calories A Day https://youtu.be/yqXeG7-XfE0
What You Need For Healthy Fat Loss
In today's episode, I'm going to tell you what I learned from a quick Instagram offer that I had for my audience a few days ago. I offered to my audience to send me their weight, height, activity description and goals. Using this information, I gave them what I thought their starting macros should look like.
Of course, we didn't talk about details such as carb cycling, diet breaks and more — these are the things that I go into detail with my 1: 1 clients (and you can apply here: https://urbanjane.co/macro-coaching-with-kersten/) but I wanted to give them an idea of what their numbers should look like.
Biggest Fat Loss Mistakes
In this episode, I'm sharing with you that I saw women could do differently, to have healthier, more sustainable, and in all ways more successful fat loss. Remember, my goal is NEVER to get anyone quick results that compromise their health. My goal is always HEALTHY fat loss.
The main mistakes I saw were:
- Eating already too low calories. For healthy fat loss, we have to be at least how much we are burning, and better yet, MORE calories. If you've been in a deficit for several months already, then cutting more is not the right thing to do. We need to increase before we can decrease
- Training too much. I'm so happy to say that most women who responded and who are training a lot, are not eating extremely low calories — maybe just slightly less than what they would need, but no one was eating 1200 calories! But, they are often exercising more than they need to. There really is no reason to do long cardio training and strength on the same day. You can get kickass results by just lifting 4 days/week, if your programming is good
- Not knowing their calories. This is not to say that everyone needs to count calories, but if the goal is fat loss, it is important to know how much we are currently consuming. I have all my clients track at least 5 days before we start working together
- Not eating enough protein. Sometimes women know their calories but don't pay attention to protein, however this is the most important macro when it comes to body composition change. Make sure to get my protein guide here: https://kerstenkimura.lpages.co/fit-physique-formula/
What Made Me Really Happy…
There's one thing that made me really happy — and that was, many women told me that they are not too attached to the scale. They wanted to improve their performance, get leaner, be able to lift heavier and get stronger. And I love it, because the scale weight is just one single thing about your weight and your physique.
Thanks for tuning in!