☝🏾 of the BIGGEST mistakes most women make regarding fat loss… not taking a methodical and calculated diet break. And sorry sis, a diet break isn’t that few months you said F it and ate whatever your ❤️ desired.
Why do I go so hard on this? Cuz I’ve been in it. Did all the wrong things for over 40 years of my life! Always on a diet. When I was off a diet, I ate whatever but did hours of cardio daily. And I’m NOT kidding. I was emotionally dependent on cardio and the “fix” it gave me.
If you want to lose fat, your process should look like this:
✅Fat loss phase
✅Diet break or reverse to maintenance
✅Maintenance or Build
Repeat above if you have a lot of weight to lose.
A diet break is a planned period during which you take a break from your diet and eat at maintenance-level calories to give your body a rest from the stress of being in a calorie deficit.
Staying in a fat loss phase (caloric deficit) year-round is one of the biggest fat loss mistakes you can make.
Done CORRECTLY, a diet break will enable you to get better results faster and maintain those results for the long term.
Signs 🪧 you need a diet break:
You’re results have stalled 4 weeks minimum!
Decreased energy and moody AF
Constant hunger and cravings
Lack of progress in gym; too low or too high heart rate; muscle soreness all of the time; crap sleep; weird period cycles
Mental diet brain 🧠 drain 🤯
Here’s my most recent process:
10 month deficit 1 (Mar ‘21 – Dec ‘21). Started at 178 ended at 145lb.
Maintenance 1 (Jan ‘22 – Jan ‘23) YEP BABES AN ENTIRE YEAR with NO “mini cuts.” I committed to the process and saw it THROUGH no matter how fluffy I felt. Started at 145lb ended at 158lb.
Feb ‘23 – Present Day: deficit 2 to compete. Started at 158lb now 135lb.
I can tell you 💯 percent that this cut 2 has been easier in terms of eating in a deficit than cut 1. Also maintenance for a year eating ~2500 kcal / 275g carbs / 180g protein / 60-70g fat allowed me to build more muscle which I can now see as I cut down.
The process has been interesting. Our bodies are amazing! It works if you work it RIGHT!
Happy Tuesday Babes!
#leveluplifestyle#macrosmadeeasy#honolulupersonaltrainer