Get Lean Without Losing Energy

 Get Lean Without Losing Energy

Most people know that you need to be in somewhat of a calorie deficit to get leaner.

But we get so desperate to lose weight FAST (like a wedding, vacation, competition, etc.) that we cut more than we should…and the result?

-super low energy 😴

-decrease in strength 💪

-extreme cravings 😰

-inability to focus 💭

-rebounding back to our old habits (and gaining even more body fat than when we initially started). 🔁

I know how it feels because I have done ALL these things before. I cut my calories by half, worked out HARDER and LONGER, and did everything “diet culture” told me to do.

But it was not sustainable and was a thoroughly miserable process. I gained the weight back and then did it all over again.

This forced me to stay in a black-and-white way of thinking, and it was so frustrating! It affected my mental health negatively and my relationship with my body and food. It was a terrible time in my life. I had no confidence, low self-esteem, and my weight was constantly yo-yo-ing. I felt so guilty and ashamed.

Now, I still feel these issues. I have some of my own internal body issues that affect my weight. But I know that consistency is key to meeting these goals.

So here’s what to do to get leaner and sustain it:

• Move your body in a way that you enjoy – walking, swimming, dancing, weight lifting… choose an exercise you enjoy if you want to lose fat and keep it off!
• Keep your heart healthy and your body conditioned. We often forget that we need to keep our hearts in mind on our weight loss journey. Doing a mixture of cardio and strength workouts is a great way.
• Get enough sleep so your body can recover! Only getting 4-5 hours of sleep is basically asking your body to store fat. Make it a priority! Set yourself a bedtime. Your body will thank you.
• Eat at least 40% of your calories from carbs! Garbs help you sustain your energy levels, even when in a calorie deficit. And focus on fiber to aid digestion and satiety.
• Measure success in other ways than just the scale. Can you run longer? Lift more? Are your jeans fitting looser? Have you stopped craving junk food? Do you have more energy? The scale is only one tool you can use to measure progress and success.
• Stay the course and stay consistent! Actual fat loss takes time. Don’t get frustrated and give up when you don’t see the changes you want to see in one week, one month or even two months. Give yourself time and start loving the new journey you are on. Your health is never over.
• Hire a coach if you are failing in these areas. Someone to keep you accountable. Stop searching for the shortcut or magic pill. You are the only one who can help you change your habits, mindset, and eating patterns.

Weight loss is a great life goal because it can make you stronger mentally, physically, and spiritually. During the process, it will challenge you in ways you never thought possible and will show you how powerful and capable you really are.

A change in your mindset, habits, and successes is how to keep weight off.

So when are you actually going to commit to doing these things that you were going to do years ago? Why are you putting your health on the back burner?

Next steps: Start making small steps towards your goals. One step at a time!

Need a professional? Email mindyrothllc@gmail.com for a free consultation to see if the Mindy Roth Nutrition program is right for you.

And here is a picture of one of my pups - making sleep a priority!