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#109 - "Flexible Fat Loss: 3 Tools To Stay On Track When Life Happens"
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Let’s be real—life isn’t always routine. Travel, social events, long days… it all happens.
But that doesn’t mean your fat loss goals need to go out the window.
In this episode, I’m sharing 3 go-to tools you can use to lose weight and keep it off even when life isn’t perfectly structured.
You’ll learn:
- Why understanding fat loss principles matters more than trying random diets
- How you can use calorie cycling to enjoy your weekends and still lose fat
- A simple method you can use when traveling to stay on track
- The dieting method you can use plan ahead for social events or when you're on the go
If you're trying to lose fat without turning your life upside down, this one’s for you.
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Transcript
Introduction to the Fit-ish Project
00:00:04
Speaker
Welcome back to the Fit-ish Project with your host Latham Bass. As always, we make fitness and health simple for regular people like you and I. Before we get into this one, if you can leave a review, if you have not done so, I really appreciate that.
00:00:17
Speaker
But this week's episode, I wanted to talk a little bit about some fat loss tools you can use to not only lose weight, but also most importantly,
00:00:28
Speaker
keep that weight off. And these are things that I use pretty regularly. And I think there is a misconception around people who lose weight, keep it off, people who you see who like look really fit and they just seem like they're pretty lean and it's pretty easy to them that they just eat perfect all the time, like all day, every day, they're just diet is nailed in, it's perfect.
00:00:48
Speaker
And that's just not the case.
Maintaining Weight Loss: Challenges and Solutions
00:00:50
Speaker
what those people do have is they have tools and they have a general understanding of different things that they can do in different situations so that they can stay on track most of the time and so there's three specific ones that i use pretty regularly that i'm going to break down in this podcast and they help me stay on track they allow me some flexibility especially when things start to come up because one thing that i've noticed with people is when everything's normal when the routine is in place when you don't have to make a lot of changes. Most people can stick to a routine fairly easy.
00:01:23
Speaker
Where the issues start to come in is where things start to maybe get a little bit mixed up when the routine is off. Maybe when you have to travel, when you get hit with a stressful time at work or a stressful time at home. Maybe you want to enjoy some social events. Maybe you're just going through a super busy period.
00:01:39
Speaker
How do you adjust and how do you adapt in those times to help you stay on track? And there's some simple strategies that I've used and that I've taught to some clients. And I actually got this idea because I was having a conversation with one of my clients yesterday, shout out to my guy, Kyle.
00:01:54
Speaker
He's been absolutely crushing it, been loving working with him, has seen really awesome results. And we've just been implementing some different tools with different things that we can do because he travels a lot. And so we want to make sure that we have a plan when we do those things.
00:02:07
Speaker
And so I got to thinking about this topic a little bit and um I was like, what are some things that I do pretty regularly? that I don't really even think about anymore that would be helpful to talk about on this podcast.
Principles of Fitness vs. Dieting Methods
00:02:17
Speaker
I think before getting into that, you really have to understand the basic principles behind things such as energy balance.
00:02:25
Speaker
And all I mean by energy balance is calories in versus calories out. This is not a new concept. This is probably something that you've heard before. I think it's really important to understand the basic principles versus the methods.
00:02:38
Speaker
Because there's this old saying that I heard a while back, and it's always stuck in my head. And it said that methods are many, principles are few. The methods can change, but the principles never do. And so when it comes to like fitness and health, there's some very basic principles that once you understand these things,
00:02:54
Speaker
It helps you to make better decisions about the tools and about the methods that you actually want to use so that you can find ones that actually fit within your lifestyle, your goals, they fit towards your preferences.
00:03:05
Speaker
Because a lot of times people will try these certain methods without actually ever understanding why these things work. And so they get married to this one specific diet or this one specific training protocol. But when you actually understand the principles, like when you understand energy balance, basically, all that means is that the amount of energy that's coming in your body, if you're eating more than your body needs, you're going to gain weight. If you're eating less than your body needs, you're going to lose weight. If you're eating the right amount, you're going to maintain your weight. When you understand that basic thing.
00:03:34
Speaker
Then it takes out all the guesswork about what diet is best or what methods you should follow because you understand this basic principle. Same thing goes for training. Like when you understand progressive overload, basically just lifting more weight for more reps with better technique over time.
00:03:50
Speaker
you understand that simple principle, you know how to build muscle, how to build strength, how to increase your fitness level. There's millions of different tools that you can use when it comes to training. Like, do you want to do high reps? Do you want to do low reps? Do you want to use free weights? Do you want to use dumbbells? Do you want to use bodyweight machines?
00:04:06
Speaker
Like, do you want to use this certain style of split? do you want to do upper lower? Do you want to do like, there's, a million different ways that you can do that with training and there's tons of different ways that you can do it with food and dieting as well like all diets follow this same exact principle of energy balance and specifically when we're talking about like weight loss when we're talking about fat loss it follows this principle of being in a calorie deficit again just consuming less calories than your body needs if you do that you are going to lose weight and All diets work this way.
00:04:35
Speaker
So a keto diet does this by cutting out carbs. A carnivore diet does this by cutting out all other foods except for meat. Intermittent fasting follows this because now you're eating in a smaller window, so you're most likely going to eat less calories. And so all these things are just specific methods, but they all lead to the same exact principle, which is causing you to eat less.
00:04:56
Speaker
And so If nothing else, if you can just start to understand that and you realize, okay, this is the basic principle that I need to understand. And then you can start to make better decisions about, okay, I understand what I need to do.
00:05:08
Speaker
Is this a method that is going to help me and it's going to allow me to do the things I want to do? Does it fit in with my lifestyle? When you start to look at it from that view, it becomes a lot better in allowing you to make the right decision for the things that you want to do. Because a lot of times people will choose these certain methods. And rather than them being something that's beneficial to them, they actually become sort of a crush. Because yeah let's say you start a diet, let's say you try carnivore.
00:05:33
Speaker
And this is something that I've seen happen with dozens and dozens of people. Like they'll say, i lost a bunch of weight on carnivore, things were going really well. And then I stopped and I gained all my weight back. Well, why do you think that is?
00:05:44
Speaker
i mean, you cut out a bunch of different foods and you follow this diet, so you were eating less food, but you didn't really have an understanding of what you were supposed to be doing. You didn't really have any kind of fallback or default plan. You didn't really have any sort of foundation about what your normal eating style was going to be. And because a lot of these methods are things that aren't going to be things that you are going to do long term.
00:06:05
Speaker
you need to have some sort of foundation before you just want to jump in and start using all these different methods without any kind of understanding of how this stuff works.
Building a Strong Eating Foundation
00:06:14
Speaker
And so I think the goal is not to necessarily rely on these things, like some of these specific diets and even some of these tools that I'm about to share with you in this episode, but to first really focus on building a solid, sustainable eating pattern.
00:06:26
Speaker
And for me, that's always just been the 80-20 rule, which I've talked about tons of different times on different podcasts, but you're focusing on your whole minimally processed foods 80% of the time. And then 20% of the time, if you want to add in some variety, you want to have a drink, you want to have some pizza, some ice cream,
00:06:41
Speaker
want to go out to eat, then you can absolutely do that. But if you're focusing on high protein diet, you're getting lots of those whole foods, you're getting fruits and veggies, which is lots of fiber and lots of nutrients, you're sticking to mostly zero calorie drinks, and you're doing that a good portion of the time, you're doing that at least 80% of the time, you're going to be in really good shape. I think that's a really good solid foundation for people to follow.
00:07:01
Speaker
And once you have that solid foundation, then you can start to play with different methods. You can start to add in different tools and start to use different things because you have this good foundation and you have a good understanding and you have this thing to fall back on.
00:07:16
Speaker
Because if you, again, if you get into a certain diet and you have no exit plan, like you don't have any sort of default, you don't have a good foundation of eating patterns and eating habits, you're likely going to go back to what you were doing before you started that method. And just being honest, most people, their previous patterns, their eating patterns are not good.
00:07:36
Speaker
Like they're just not good. There's a reason why a lot of people have health issues. A lot of people struggle with overeating, being overweight, those sorts of things. And it's because they're overeating, like their eating habits aren't in a good place.
00:07:47
Speaker
And so if you don't establish those good habits, those good patterns first and build that foundation, then it's always going to be this specific diet is just going to act like a crutch. It's not going to be your answer because those things aren't going to be long term solutions to the issue. You need to get to the root of the issue. And that starts with building a really solid foundation.
00:08:08
Speaker
And this is just the whole teach a man to fish analogy, right? It's like if you give a man a fish, he'll eat for a day. If you teach the man to fish, he can eat for a lifetime. And that's really what I try to do with these podcasts and with a lot of the content that I put out.
00:08:20
Speaker
And a lot of what I do with my clients is really teaching them a good understanding of the basics that they need to know these certain principles, and then also just introducing them to different methods. of things to try because a lot of this is a trial and error process of trying different things and using different tools to figure out what certain things is going to fit within their plan because the things that work well for me even some of these things that I share right now might not necessarily be things that you use often but maybe they are maybe there are things that you're like oh I never really thought of this like certain method or this certain tool and I could really see myself implementing this and this being a good part of my entire strategy and so
00:08:58
Speaker
Having that understanding allows you to have a little bit more flexibility and to try some new things and to ultimately figure out a repeatable system and different tools that you can use to allow you to enjoy life, not just when things are normal and routine, but also how to enjoy life and stay on track even when things are a little bit out of the ordinary or you have certain situations that are coming up. And so getting into this.
Flexible Dieting: Calorie Cycling and Social Life
00:09:24
Speaker
The very first one that I'm going to talk about is what is called calorie cycling. And all this means is that you are adjusting your calorie intake across the week instead of looking at it from a daily perspective. And so, for example, most people have a good understanding. They're like, OK, I need to eat X amount of calories in order to lose weight every single day.
00:09:46
Speaker
But for me, something that I never even really thought about or ever even realized that rather than looking at these things on a daily basis, you can look at these things on a weekly basis. So rather than thinking about, okay, I need to eat 2000 calories per day, you could look at it at a weekly basis and be like, okay, I have 14,000 calories for the week, how do I want to split those up?
00:10:07
Speaker
This was a huge revelation for me. I don't know why I never thought about this, but like when I learned about this certain method like years ago, it was a game changer for me because one of the things that I always struggled with was like Monday through Friday was pretty easy.
00:10:19
Speaker
Like I could be pretty dialed in and it wasn't an issue, but then the weekend would come and Especially when I was younger, and I was really trying to lose weight, like I was in my early 20s. And I wanted to do a lot of stuff on the weekends with my friends, like I wanted a social life, I wanted to be able to go out to eat and have some drinks and just do some different things and just live a normal life. But it was really hard to do that if I was trying to stick to a certain calorie amount, every single day of the week. And so When you look at it from a weekly basis, okay, it's a lot easier to stay dialed in one day through, let's say Sunday through Thursday, maybe Friday, Saturday, you want to do a little bit more, do some things.
00:10:53
Speaker
Why not just cut your calories back just a little bit, save some calories, bank those calories. And then you have a little bit of a buffer on Friday and Saturday. So let's say you have that 2000 calories that you're supposed to be eating every single day in order to lose weight. Well, maybe I have some event coming up, there's a party, there's a social event, they're going out to eat, where whatever the case may be, like some event where you're planning on having extra calories, you could cut back your calories, let's say 250 per day leading up to that event. You do that for six days. Now you have 1500 extra calories banked for that single day.
00:11:28
Speaker
And so rather than trying to stick to 2000 calories that day, now you have 3500, which is a lot easier to stay within that limit, allows you some flexibility, allows you to enjoy yourself. And best of all, you're still in a calorie deficit. So for the week, you're still in a net negative, which means you are going to lose weight for that week.
00:11:47
Speaker
And you got to enjoy yourself. You got to have that social life. You got to have that balance and you don't feel like you're missing out. And so this is a really good strategy. It's something that I use. That's pretty much the typical way that I eat most of the time.
00:12:00
Speaker
And I think for a lot of people, this is the way that they eat unknowingly. like during the week they don't eat nearly as much and then on the weekends they typically eat a little bit more but the issue is with a lot of people who don't really know that they're eating like this they're eating at maintenance or they're eating even above their maintenance calories during the week and then on the weekend they're eating even more so like they're never ever eating the same amount they're not in their maintenance calories they're actually eating in a surplus which leads to weight gain over time and so if you're strategic about this and you actually understand this you can use this both to maintain or you can use this as a fat loss tool as well this is something like i said again i use it just in my normal life even when i'm not trying to lose fat or i'm not trying to like dial in anything or like be really like on top of my nutrition i typically will just eat a little bit less during the week and that way if something does come up on the weekends if i do want to go out to eat or if i do want to have a couple drinks
00:12:55
Speaker
then I'm in a good place to do that because I banked some of these extra calories. And so if you've never heard this method, it may be like one of those light bulb moments for you. I know it was for me because it's been super helpful in just the way that I think about food in general and the way that I am able to stick to my goals relatively easy while still having that balance of a social life.
00:13:16
Speaker
And so this is really good to use, like i said, for social events. This is really good like for weekends if like you're doing some stuff with family or friends. And it's just a really nice strategy to have in the back pocket. It creates that flexibility while still being able to hit those goals that you have, whether it be just maintaining your weight or maybe even some fat loss goals.
00:13:35
Speaker
When using this method, one thing you have to be careful about is cutting your calories too low. Like, let's say in that 2000 calorie example, you probably wouldn't want to cut your calories, you know, to 1000. Like, some people may get carried away with this method and be like, Oh, I'm just gonna just cut my calories super low during the week, like I'm gonna go I'm going to eat 1200 calories every single day. And then on the weekend, I'm just going to go crazy.
00:13:56
Speaker
Well, for a couple of reasons, that's probably not a good idea. Because if you're restricting to a certain point, where like you're getting to the weekend, and then you're just binging and you're just going nuts, it's really easy to overdo it.
00:14:07
Speaker
Plus, you're not really just creating a good relationship with food. And so you want to be smart about this strategy. You don't want to overdo it because just like with anything, like you can overdo these things. And then it ends up being somewhat of a detriment rather than actually being a useful tool. And so you want to make sure that you are doing this in a proper way, because this is something that I see quite a bit within the dieting world and with people who are trying to lose fat or lose weight, they get in this mindset of like the cheat meal mindset. And so it's like, I'm super strict.
00:14:38
Speaker
And then one day a week, I'm just going to go crazy. it's very easy to think that like, Oh, this is a really good strategy. But for a lot of reasons, I just don't think that's the right way to go about things for most people.
00:14:50
Speaker
Because if you were thinking about like just the entire week, you're just thinking about this one day where you're just going to go crazy. And then the rest of your days are miserable. Like that sucks. Like I want to be able to enjoy food. i want to be able to like live my life and not be just revolving around my decisions that I'm making around food and just looking forward to this one day a week. Like that's just not enjoyable.
00:15:10
Speaker
And the other thing is too, is like, when you get into this mindset of like the cheat meal thing, you feel like a lot of these foods are off limits at all times. That's not really a approach that I want to be in. Like, I want to be able to have some self-control and feel like I can add in some of these things when it makes sense. And when I want to include those things versus just being like, I have to completely restrict and never have these things. And then on this one day, I'm just going to go crazy and then start this whole cycle all over again.
00:15:38
Speaker
And a a lot of times these cheat meals will lead to things just like feeling guilty about those decisions. You feel like you lack that control. And for the long term, like I just don't think it's a very good mindset. I don't think it's a very sustainable strategy.
00:15:51
Speaker
I would much rather be a little bit more moderate in my approach and be able to include some of those things within the week if I want to. And just take a little bit more strategic approach when it comes to this method.
00:16:03
Speaker
One other tip, if you are going to use this, and let's say you are cutting some calories throughout the week, you're eating a little bit lower calories, you want to make sure that with those meals, since you are eating a little bit less calories than you typically would, you want to make sure those meals are high protein, high volume, high fiber.
00:16:18
Speaker
That way, you don't feel so hungry and you don't feel so restricted. You still feel full. You still feel satiated. You still feel like you have some energy because if you're eating foods that don't fill you up,
00:16:28
Speaker
that don't keep you satisfied, that don't keep you satiated, it's going to make the entire week miserable. And then again, you get to that one single day and then you just end up overdoing it. Like you just go nuts. And so make sure that you're eating some high quality meals, high protein, high fiber, high volume for your meals throughout the week. And then you can use this strategy and it ends up being a really, really useful tool that you can use.
Time-Restricted Feeding Explained
00:16:51
Speaker
Number two is time-restricted feeding, or some people call it intermittent fasting. They're technically two different things. But time-restricted feeding just means that you're eating in a certain window. Or another method that's very similar, it's not exactly time-restricted feeding, but essentially just skipping a meal is all this is. And so let's say that you're eating breakfast and then you skip lunch and then you eat dinner. like I think of these two as one and the same, basically. This is what I will do sometimes like when I'm traveling or even like when I'm having like a super busy day, like a crazy day at work, or maybe you're at like a special event or whatever the case may be.
00:17:26
Speaker
And you know that The meals that you are going to be having are going to be a little bit higher calorie. A simple thing you can do is just eat two meals instead of eating three meals. And that way you are just creating this calorie buffer by taking out an entire meal.
00:17:41
Speaker
And this can help just by reducing some of those mindless calories, some of that mindless snacking, those sorts of things where it can be easy when you're traveling. Like if you're eating three different meals, and you're also like having some snacks and different things, it can be really easy to start to overdo it on your calories. And so a simple thing that you can do is either time restricted feeding. So maybe you're like, I'm only eating between the hours of 12 and eight o'clock, or I'm only eating between the hours of from breakfast time to lunchtime, and then I'm done with eating for the day. Or again, you just skip a meal and you only eat two meals instead of three meals.
00:18:15
Speaker
In general, I think it's pretty good practice to stick to a regular eating schedule because if you've ever played around with your eating schedule or maybe you've like started a new job or something that caused you to change your eating schedule, you'll notice that your body will start to send you certain hunger signals at the times that it's used to eating.
00:18:36
Speaker
And if you can get into a normal eating routine, I think this is really helpful just with being able to stick to a certain routine and also just to manage your calories better because you're more prepared for the amount of hunger that you're going to have at different times throughout the day.
00:18:50
Speaker
And so like if your eating schedule is super sporadic and it's all over the place, it's a little bit harder to dial that in and deal with those hunger issues and cravings and different things like that. So I think in general, sticking to a regular eating routine is really helpful if you are trying to like stick to certain goals and you have goals around like weight loss or fat loss or even just maintaining your weight.
00:19:11
Speaker
With that being said, it's not necessarily a bad thing just to skip a meal every once in a while. And it's not a bad thing to have a little bit of hunger every once in a while, too. I think oftentimes now people get worried about being hungry and like any sign of hunger is like, oh, I need to eat immediately. And when you think about it, it's kind of ridiculous. Right. And like this was me, too. Like anytime I was hungry, i was like, I don't ever want to be hungry. I should always be full and satiated.
00:19:36
Speaker
Like hunger is not a bad thing. We didn't evolve to eat three meals every single day. We would just eat food whenever it was available. Thousands of years ago, like we didn't have breakfast, lunch, dinner. We just had food whenever it was available. And whenever we had it, we would eat.
00:19:50
Speaker
But now obviously we live in different times and food is readily available. So it's very, very easy to overeat, especially now with all the tasty foods that we have and all the ultra processed stuff and things that are engineered to make us eat. a little bit more and just to taste really good it's super easy to overdo it and so realizing that like hunger isn't necessarily a bad thing and for me especially if i'm dieting i oftentimes will look for a little bit of hunger as a good sign that my metabolism is working the right way and that i'm on the right track with my fat loss goals obviously there is a balance to this like you don't want to be crazy hungry all the time like you don't want to be ravenous because that's not going to be sustainable and that's not a good thing either
00:20:33
Speaker
But a little bit of hunger here and there is definitely not a bad thing. And so being able to just like skip a meal here or there or use some time restricted feeding is also another strategy that you can use as well as just another tool in the tool belt.
Managing Calorie Intake: Protein and Veggies
00:20:46
Speaker
The third strategy that I have, which is basically just low carb meals. In other words, you're just going to eat meals that are protein and veggies or protein and fruit. This is a strategy that I will use. Like, let's say you're a person who maybe that strategy number two, like time-restricted feeding or skipping a meal just doesn't work for you. Like, that's not something that you want to do. You still want to eat your three meals per day.
00:21:09
Speaker
This can be a really good alternative to that. Or let's say like you're a pretty active person and you just want to have some food in your system. You want to feel... fueled up you want to feel like you have that energy this is also probably a little bit better strategy or you're somebody who works out early in the morning and you don't necessarily want to fast after you've just done an intense workout or worked out like you want to eat right away this can be a really good strategy for that so All you're doing here is for your meals, you're just eating ah protein and a vegetable or a protein and a fruit and you're cutting out the carbs.
00:21:42
Speaker
And the reason that this works really well is because, again, you're keeping the calories low by cutting out an entire food group. So you're cutting out carbs here. But you're still getting your protein and then the fruit and the vegetables is providing you with some higher volume foods as well as some fiber and some nutrients.
00:21:58
Speaker
It keeps the meals themselves from a caloric standpoint relatively low. And this is a really good strategy. Like, let's say you are planning on going out to eat that night. Like you want to.
00:22:10
Speaker
have a drink, you want have a little bit of dessert, you know that your meal is going to be a little bit higher calorie, you can just stick to this protein and veggie or protein and fruit approach, this low carb approach.
00:22:22
Speaker
And you're going to have that natural calorie buffer by the time you get to that dinner, just because you kept your meals relatively lean that day. This also works really well if you're on the road. because this is something that it's easy to apply, right? I just tell you, don't eat carbs for that day or don't like have any like starches or anything like that. You're just gonna stick to these, either protein and fruit, protein and vegetables. It's really easy to apply that.
00:22:44
Speaker
And that's why a lot of diets that you hear about, they get popular because they're really easy for people to wrap their heads around and they're really easy to think about and that makes them really easy to apply. Now, again, I wouldn't say this is a great long term strategy for a lot of people. Some people do really like low carb and they feel OK on it.
00:23:02
Speaker
I'm not one of those people. And I think for a majority of people, they want to have some carbs within their diet. Like cutting out all carbs is probably not something that a lot of people want to do because, number one, they taste good. Like who doesn't like bread and pasta and like those different things? Like I enjoy those things and I like having carbs and potatoes and rice and all that different kind of stuff.
00:23:22
Speaker
But number two, carbs give you energy. So if you're never eating carbs and you're an active person or you work out pretty intensely or like you just feel like you don't have any type of energy, then having some carbs is going to be a beneficial for your specific diet.
00:23:38
Speaker
But with that being said, this is still a good strategy you can use. Like if you're on the road and you need something quick, like let's say you're on the road, you don't have any food prepared and you need to go grab some food from either a grocery store or you go to a fast food place or whatever the case may be, just look on the menu and look for something that just has protein and it has vegetables or protein and fruit. It's really easy to find that and get that. And it's an easy way to keep your calories in check. Make sure you're still getting some solid protein, but also keeping your calories a little bit lower.
00:24:07
Speaker
And this works really well because again, the protein is filling, it keeps you satiated, but the veggies and the fruit also adds in some fiber, adds in some volume. And so that way you still feel like you have some food in your system and you're not just like starving yourself to get to that evening meal where you're going go out to eat, which again,
00:24:23
Speaker
If you're doing that, like if you're completely starving yourself and you're just like, like this, this isn't working for me, like I get to that meal and you just want to eat everything in sight, then like this could be a little bit better strategy for you than maybe the time restricted feeding or skipping meals.
00:24:37
Speaker
Both of them can work, but I think it's just a matter of figuring out what works better for you. Again, part of that trial and error process. And that is it. Those are the three strategies that I use on a pretty regular basis, just kind of depending on the situation that I'm in, in order to adjust and have a little bit of flexibility, but also keep some of my goals at the forefront of my mind and just
Using Dieting Tools Effectively
00:25:00
Speaker
stay dialed in. And those are things that you can start to try, maybe start to implement and play around with a little bit and see if they vibe with your approach and with your lifestyle and your goals and all those different things. Because I think the more tools that you can have in your tool belt, once you do have that solid foundation built, the more flexibility that you can have when it comes to just this whole dieting thing. And so couple big takeaways that I just wanted to point out as we wrap this thing up.
00:25:26
Speaker
These are just tools like these are the methods, but understanding those principles, understanding energy balance that is at the forefront, like that's got to be the foundation of this, like you have to understand how these things work. And once you understand that, just understanding like the whole idea behind these tools is to be able to manage how many calories you're taking in, because if you can manage how many calories you're taking in.
00:25:46
Speaker
you can have all those goals that you want to have. Like you can maintain your weight fairly easily. You can lose weight. doesn't really matter what type of method you use as long as you are managing those calories. When it comes to managing calories, obviously, you know, i talk about protein a lot and protein is important. But when I'm using these certain strategies, I typically don't worry about protein as much. You still want to get protein within these different strategies because that's going to help just with reducing hunger and feeling full and satisfied and things like that.
00:26:14
Speaker
But if I'm not hitting my exact protein goal on these days, I don't sweat it because calories are more important when it comes to just losing weight or maintaining weight. And then protein is that close second. So on these days where things might be a little bit different, where you might be out of routine a little bit, you're traveling, you're busy, all those things. I don't focus on protein as much on those days. Like I'm not worried about if I don't hit my target that day. And so it's not about what you do.
00:26:38
Speaker
on those rare occasions it's about what you do most of the time and so if you're having some days like where you're not necessarily hitting those protein goals it's not like you're ruining all your progress you're going to lose all your muscle mass or those types of things and so calories first understand you know the energy balance principle when you understand those things you can start to play with some of these methods and it makes sticking to your goals as life maybe throws some curveballs at you or things start to get a little crazy or stressful a little bit easier And then the second thing I would say is before all that, just making sure that you have a really good foundation first, because once you have that foundation, you can build
Incorporating Habits for Weight Loss Success
00:27:13
Speaker
on it. You can start to add in some of these different tools and start to try some different things.
00:27:17
Speaker
But if you don't have that solid foundation, these tools are going end up just being a bandaid and you're not going to be able to keep the results that you're able to get from these different tools and these different methods. With that being said, as always, if you are somebody who has maybe some weight loss and goals, you want to look better, you want to feel better, you want to figure out a plan that works for you, that is a lot of what I do with this stuff. And so like, again, with a lot of my clients, we start with just this basic foundation. And once they have a good understanding of how this stuff works,
00:27:46
Speaker
they have a pretty good foundation they have some good solid habits focusing on a high protein diet fruits and vegetables like getting some fiber like getting lots of water and different things like that once they have those foundations in place we can start playing around with some of these different methods to figure out what is best for them and how we can use these tools to help them get to their goals I know it can be a lot to figure some of this stuff out by yourself. So that is exactly what I do. I try to shrink down the amount of time that it takes you to figure out what this system is going to look like for you.
00:28:15
Speaker
And also just be there to answer all your questions because I know that for a lot of people, this is not their favorite thing to dive into and to understand and to learn about. And so that's what I'm here to do. I'm here to make this stuff simple, practical and help you get to the goals that you have.
00:28:29
Speaker
And so if you're interested, you can always check out that link, see if it's good fit. If you found this podcast helpful, You can always share this with someone, continue to grow this thing, leave a review, all that good stuff. But I really do appreciate you listening and we will see you next week