Posts in Fat Loss
THE INS AND OUTS OF INTERMITTENT FASTING: TRACKING MACROS, APPETITE MANAGEMENT, AND IF FOR MENOPAUSE
THE INS AND OUTS OF INTERMITTENT FASTING: TRACKING MACROS, APPETITE MANAGEMENT, AND IF FOR MENOPAUSE

There is quite a bit of misinformation behind the idea of intermittent fasting. Some sources claim that it is the ‘best’ way to pursue fat loss, others boast mental clarity, and some boldly imply that it is as simple as skipping breakfast and then getting abs.  The truth is that we all practice IF to some extent; when we sleep, we are fasting. This period of fasting is important for helping regulate blood lipids and blood pressure, reducing inflammation markers, and stimulating metabolism (all totally normal processes in our bodies). The claim that IF is a helpful fat loss strategy stems from these benefits, but doesn’t mean it’s the magic pill you’ve been looking for.

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Fat LossKate LymanApril 2024Comment
IS FAST FOOD BAD? HOW FAST FOOD CAN BE MACRO FRIENDLY, HEALTHY, AND ALIGNED WITH YOUR GOALS
IS FAST FOOD BAD? HOW FAST FOOD CAN BE MACRO FRIENDLY, HEALTHY, AND ALIGNED WITH YOUR GOALS

The idea of what is “healthy” is nuanced. A salad can be healthy as it’s filled with micronutrients, and a cookie can be healthy when we allow ourselves to enjoy it guilt-free. It’s important to note that fast food can be consumed in a way that isn’t as healthful if opting for super calorie-dense options that lack nutrients, but most fast food restaurants do have options that are more aligned with goals of eating healthfully.  Fast food is not bad, nor is any singular food bad or good, because they exist within the context of our goals and life circumstances.

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Nutrition Tips & Tricks, Fat LossKenny LymanMarch 2024Comment
REVERSE DIETING AND TRACKING MACROS: WHAT YOU NEED TO KNOW AND WHY IT’S NOT MAGIC
REVERSE DIETING AND TRACKING MACROS: WHAT YOU NEED TO KNOW AND WHY IT’S NOT MAGIC

Reverse diets may also be helpful if you’ve been eating a deficit for a long period of time and want to get an idea for what your current maintenance calorie needs are.  It can be beneficial to slowly increase calories to make sure you’re keeping the habits you established while in your calorie deficit, rather than just considering the end of your deficit to be a signal to just stop being mindful of your nutrition altogether. Chances are that your ideal maintenance nutrition doesn’t look much different than your deficit nutrition – just slightly larger meals and a little extra flexibility.

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Fat LossWhitney Landon-BergDecember 2023Comment
HOW LONG SHOULD YOU STAY IN A CALORIE DEFICIT? EXPLORING CALORIE DEFICIT RED FLAGS
HOW LONG SHOULD YOU STAY IN A CALORIE DEFICIT? EXPLORING CALORIE DEFICIT RED FLAGS

There is so much nuance in talking about the topic of a calorie deficit. From navigating a deficit in a sustainable way to recognizing if your body is even ready for a deficit, there are so many different factors to consider.

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Fat LossKate LymanAugust 2023Comment
WHY YOUR NUTRITION NEEDS AN OFF-SEASON: PERIODIZING OUR APPROACH TO NUTRITION FOR LONG TERM FAT LOSS, PERFORMANCE, AND HEALTH GOALS
WHY YOUR NUTRITION NEEDS AN OFF-SEASON: PERIODIZING OUR APPROACH TO NUTRITION FOR LONG TERM FAT LOSS, PERFORMANCE, AND HEALTH GOALS

It’s just as important to develop strategies for times when you don’t have the capacity for laser focus as it is to maintain consistency when you’re aggressively pursuing a goal.  Maybe even more so, because you will have times in your life where your nutrition-related goals have to take a back seat.

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Fat Loss, Advice from the CoachesWhitney Landon-BergJune 2023 Comment
MAINTENANCE PHASES: WHY YOU NEED THEM & HOW WE CAN ADDRESS METABOLIC ADAPTATION
MAINTENANCE PHASES: WHY YOU NEED THEM & HOW WE CAN ADDRESS METABOLIC ADAPTATION

When considering fat loss, the number one thing we talk about is energy balance. In order to lose fat, it’s necessary to eat a calorie deficit (eating less calories than you expend). However, our bodies aren’t made to exist in a calorie deficit forever.  Enter: the maintenance phase. 

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Fat LossWhitney Landon-BergMarch 2023Comment
HIGH VOLUME VS. NUTRIENT DENSE: ADJUSTING FOOD CHOICES TO YOUR APPETITE AND NEEDS
HIGH VOLUME VS. NUTRIENT DENSE: ADJUSTING FOOD CHOICES TO YOUR APPETITE AND NEEDS

One part of our nutrition that I think can be really empowering is learning to address appetite through the typical ebbs and flows of life. This means when we’re sick, hot, busy, etc. and appetite is low (or gone completely); and when we’re more active or a little munchy and appetite is higher than normal. In either of these situations, knowledge of our nutrition allows us to tailor our food choices to how we’re feeling, so we can still honor our hunger and fullness cues and continue to fuel ourselves well.

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Nutrition Tips & Tricks, Fat LossKate LymanMarch 2023Comment
A DEEP DIVE INTO METABOLIC ADAPTATION
A DEEP DIVE INTO METABOLIC ADAPTATION

In most general cases, we think of metabolism as the processes that convert food and drink into energy that we can use. It’s a hot topic in today’s nutrition sphere as it so closely correlates to fat loss and dieting, but in a broader sense, our human metabolisms are all of the processes that work in our cells to keep us alive, down to the cellular level.

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Fat LossCaitlin DavisDecember 2022Comment
THE ULTIMATE GUIDE TO YOUR NUTRITION GOALS: THE BASICS OF NUTRITION FOR FAT LOSS, PERFORMANCE, AND OVERALL HEALTH GOALS
THE ULTIMATE GUIDE TO YOUR NUTRITION GOALS: THE BASICS OF NUTRITION FOR FAT LOSS, PERFORMANCE, AND OVERALL HEALTH GOALS

If you want to reduce your body fat percentage, build muscle mass, reach a goal weight, or improve strength in the gym, tailoring your nutrition to your goals is absolutely essential to achieving those goals.

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Fat Loss, Nutrition Tips & TricksKenny LymanDecember 2022Comment
EMOTIONAL EATING, STRESS, SLEEP, AND YOUR GOALS
EMOTIONAL EATING, STRESS, SLEEP, AND YOUR GOALS

Some stress is considered vital for a happy and healthy life. Stress challenges us to adapt and overcome obstacles by learning new things, and stress motivates us to set and progress toward personal goals. On the other hand, too much stress that goes unrelieved can have negative consequences on our health and fitness goals, on top of negatively impacting our emotional health and well-being.

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Fat LossKenny LymanComment
CONFIDENCE IS A SKILL, NOT A DESTINATION: HOW CONFIDENCE GOES HAND IN HAND WITH YOUR NUTRITION GOALS
CONFIDENCE IS A SKILL, NOT A DESTINATION: HOW CONFIDENCE GOES HAND IN HAND WITH YOUR NUTRITION GOALS

Even if you have composition goals, your current body is fully deserving of your respect. Learning to respect your body even if you have composition goals is one of the first ways to start building that confidence.

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Fat Loss, Advice from the CoachesWhitney Landon-BergAugust 2022Comment
4 COMMON NUTRITION MISTAKES WE MAKE
4 COMMON NUTRITION MISTAKES WE MAKE

After over seven years working as an online nutrition coach (and years in the fitness industry before this!), I want to share four major nutrition mistakes we often see as coaches working 1:1 with our clients. These mistakes aren’t because our clients are uninformed or wrong; they’re just often things we have been told (incorrectly) most of our lives.

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Nutrition Tips & Tricks, Fat Loss, Tracking MacrosKate LymanAugust 2022Comment
WHY PERFECTIONISM IS OUR BIGGEST ROADBLOCK TO HEALTH AND NUTRITION GOALS
WHY PERFECTIONISM IS OUR BIGGEST ROADBLOCK TO HEALTH AND NUTRITION GOALS

If you’re a perfectionist, chances are you’ve been told repeatedly that “perfect is the enemy of good”. The problem, though, is that the goal is still to be good. And if there’s anything I’ve learned from my perfectionist clients, it’s that good is never good enough.

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Fat Loss, Advice from the CoachesWhitney Landon-BergAugust 2022Comment
COMBATING SELF SABOTAGE: HOW TO STOP CHASING THE WRONG GOALS
COMBATING SELF SABOTAGE: HOW TO STOP CHASING THE WRONG GOALS

One of the most frustrating forms of sabotage is chasing an old version of ourselves. Even if we do instinctively know that it’s a fruitless task, it’s something we often do that leaves us spinning our wheels in frustration and overwhelm because we’re chasing a goal that is not physically possible.

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Fat Loss, Nutrition for AthletesKate LymanJuly 2022Comment
AM I READY FOR A FAT LOSS PHASE?
AM I READY FOR A FAT LOSS PHASE?

We already know that a calorie deficit is the most important factor at play when it comes to pursuing fat loss goals. But, for most, staying in a consistent calorie deficit is a lot more challenging (and far more complex) than just “eating less and moving more.” One roadblock I see hindering progress over and over is not being in the right place to commit to these goals from the start.

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Advice from the Coaches, Fat LossKate LymanMay 2022Comment
WHY YOUR NUTRITION COACH IS TALKING ABOUT STRENGTH TRAINING
WHY YOUR NUTRITION COACH IS TALKING ABOUT STRENGTH TRAINING

Individuals who strength train gain muscle, lose fat, look leaner, improve their health, and are more athletic than the general population. The reason we talk about strength training as nutrition coaches is because, alongside digging into our nutrition more, adding resistance training can aid in the pursuit of these goals.

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Fat Loss, Advice from the CoachesKenny LymanApril 2022Comment
HIGH PROTEIN SNACKS FOR ON THE GO
HIGH PROTEIN SNACKS FOR ON THE GO

Eating enough protein is very important for maintaining muscle and burning fat, especially when tracking macros with the goal of being in a calorie deficit. Eating higher protein snacks throughout the day has two major benefits: (1) high protein snacks help us eat enough protein (duh), and (2) they help us manage hunger levels. Here are some easy high protein snacks that require minimal or no prep, are widely available, and are easy to pack and take with you anywhere.

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Recipes + Meal Prep, Fat LossKenny LymanApril 2022Comment
WHY HOT GIRL SUMMER STARTS NOW: CREATING AND REACHING SUSTAINABLE SUMMER GOALS
WHY HOT GIRL SUMMER STARTS NOW: CREATING AND REACHING SUSTAINABLE SUMMER GOALS

What if we acknowledged that you can still have your “hot girl (or guy) summer” WHILE starting to initiate the changes you may desire to make starting NOW? And what if I told you that as you begin those changes NOW, you may be able to develop multiple hot girl summers in a row without a quick fix?

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Nutrition Tips & Tricks, Fat LossZach AndersonFebruary 2022Comment