How to lose weight without cutting the foods you love

By May 20, 2019 No Comments

Keto… south beach…paleo…6 week challenge… 21 day fix… What do these all have in common?

Their lack of sustainability. Most people cannot sustain these things over 6 or 12 months or even longer…

This is why I do not coach to a diet or a fad. I want my clients to see the best results over time that they can actually sustain. The up and down in your weight and the back and forth of your health is not good for your body or mind. I do not want to contribute to this up and down or back and forth, which is why I coach to a flexible eating LIFESTYLE.

I teach my clients how to eat well in a way that they can continue doing long term.

Flexible eating does not cut any food group or macro completely out. Flexible eating does not categorize food as good or bad. Flexible dieting allows you to go out to eat, eat socially, drink socially etc. without feeling guilty.

Okay, so how does it work?

Flexible eating starts with calculating your daily caloric need (how many calories do you need to properly fuel your body, but to also lose weight?).

Once this is calculated, we figure out how many grams of fat, protein, and carbs will make up said calories. For example, your daily goal for fat may be 60g, protein 120g, and carbs 200g. These numbers are determined using simple math and they are based on your body type, your goals, and your activity levels.

On a day to day basis, you track your food in a virtual food journal that show you your goal for each macro and how close you are to the goal. Thankfully technology has made tracking food SUPER easy and convenient, it is just a matter of building the habit to do so.

Here are the basic rules of flexible eating that I set for my clients (other coaches may vary)

– You will eat 5-6 smaller meals throughout the day, spaced about 3 hours apart

– If it fits your macros, you can eat it

– Follow the 90/10 rule… 90% of the time you eat healthy and nutritiously, 10% of the time you can eat n0t-so-healthy items because you are human and lets be real… it tastes good! What you do 90% of the time will dictate your results. Eating a slice of pizza won’t make you unhealthy just like eating a single salad won’t make you healthy.

– Meal planning and meal prepping are required for success – sorry, not sorry. There is no way around this one, sis.

– Food is not good or bad, but you should aim to eat healthier, more nutrient-dense options as often as possible

– You get one “treat meal (not CHEAT meal, because it isn’t cheating if it is part of your meal plan!) per week where you can have whatever you want (within reason) and without tracking




How to get started

– Find a coach (like me;) to help you properly calculate your calories and macros and to help you make a custom meal plan

– Start tracking

– Plan and prep

– Use your coach for accountability check ins and to make adjustments to your macros as needed



To get started with me for free today, email me at coachsarah@gem-fitness.com

Please also feel free to email me if you have any questions about anything health, fitness, nutrition, or mental health related.

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