I follow a lot of fitness trainers on the ‘gram and most the time they post pretty good content but I AM SO SICK OF seeing that “calorie deficits is the only way to lose weight”.
This messaging comes from the very popular influencers, who all have great genetics and hang out with people who look like them and train most people online (no real life experience).
As someone who has spent over a decade working with ONLY WOMEN in the fitness industry and who has also done a Bachelor’s Degree in Nutrition (not a 2 week course like some do), I am telling you right now…
The main scenario that I see time and time again for a woman to be able to:
👉lose the weight and stubborn fat she desires
👉to feel better within herself
👉to have more energy
👉to feel less hungry
👉to not have terrible PMS or menopause symptoms
IS TO EAT MORE, NOT LESS!
The low calorie / 1200-1500 calorie diets have put fear in women to eat more and also rightly f$&ked their metabolisms up leading to more weight gain and believing their body is failing them because it can’t look like the “fitness influencers”.
Even if you were to graze all day and feel like you are eating too much, most the time - you are still not eating enough to FUEL YOUR BODY.
Most women’s basal metabolic rate (what their body needs as an absolute minimum for your vital organs to function optimally) is 1400-1500 calories.
For example; if you were 40 years old, weighed 80kg's and was 165cm's tall - your basal metabolic rate is 1470 calories < remember this is your absolute minimum you need if you were to lie in bed all day and do nothing. Throw in 2-5x exercise sessions a week, you are looking at 2,000 cals+ to be able to fuel your body efficiently!!
Let me explain this more...
How to eat more without overdoing it?
I usually recommend “eating like a man” when I chat to my members who have been on low calorie diets for years and are afraid to eat more.
But I’m also conflicted because “women aren’t small men” as the great @drstacysims says so I don’t like to say eat like a man because we have different individual needs.
But men aren’t afraid to eat more! They haven’t had a diet industry shoving misinformation down their throat telling them to “eat less, be less”👊
So to reclaim YOUR POWER and fuel your body with the essential nutrients and calories it needs to survive and THRIVE - it’s time to not be afraid to eat bigger portions like our male counterparts.
My TOP 3 TIPS on how to EAT MORE without necessarily going to huge portions
1. 3 EGGS INSTEAD OF 2:
Studies have shown 30g of protein for breakfast is a key factor in helping with weight loss, boosting muscle synthesis, balance blood sugar levels throughout the day, reducing hunger and sugar cravings. Having eggs for breakfast is a great start to boost protein but 2 eggs is only around 14g of protein. To make sure you are getting enough protein in, don’t be afraid to eat more.
My favourite 3 egg breakfast without feeling like you are eating 3 eggs is an EGG FLIP BY @wholesomebysarah 👉 https://www.instagram.com/p/C_cpsq8oYTS/
2. MULTIPLY SNACKS
Feel like you are eating enough because you spend your day constantly grazing? Those quick and grab small snacks are most likely not enough to fuel you.
Feel satisfied for longer and reduce grazing by ADDING 1-2 HIGH FIBRE OR PROTEIN OPTIONS to your single snacks.
For example:
📍Add popcorn with your muesli bar
📍Add a handful of nuts with your piece of fruit
📍Add some nut granola or berries on top of your yogurt
Or try my go to snack option: MINI GRAZING PLATTER 👉 https://www.instagram.com/p/DGd8BpOxVsn/
3.DON'T FEAR THE FAT
For many decades fat has gotten a bad rap and there is a lot of mix messaging out there about if fat is good or bad for you. Healthy fats: polyunsaturated / monounsaturated fats found in plant sources such as avocado, nuts, olive oil, seeds, fish helps to:
📍boost caloric intake & feel fuller for longer
📍improves heart & brain health
📍supports the immune system & absorption of vitamins
📍produce our female hormones
Not sure what a fat source is or the right portion size to be adding?? Download my FREE BALANCED MEAL CHECKLIST HERE 📲
Alongside these tips, keep listening to your body.
IF YOU ARE HUNGRY... EAT!
If you want second servings... GO FOR IT!
If you have the same size portions as your partner... GO GIRL, YOU NEED THAT FUEL!
So if you have been on the “diet cycle” for many years, it’s time to ditch the diets and start EATING MORE to feed your body with enough fuel, so she can work as optimally and as efficiently as you want her to be ❤️
P.S Counting calories adds unnecessary stress that your body doesn’t need! I do not recommend it unless you are doing a 1-3 day check in to ensure you’re eating enough, than delete the MyFitnessPal!
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