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The reality is there’s too much information on fat loss and nutrition out there and everyone is trying to get you to follow their diet because they believe it is the best.

Here’s the dirty little secret of the diet and fat loss industry every single diet works when you adhere to the correct principle of fat loss which is creating a calorie deficit.

However just saying to create a calorie deficit leaves you with any real actionable steps to take away.

So in today’s  blog we’re going to cover three simple and easy methods for creating a calorie deficit no matter what kind of diet you’re following.

But before we get into the three simple and easy methods let’s chat about why picking the best that works for you as an individual is so important!


Every Diet Works, Pick What Works For You

There’s no one diet that is going to be perfect for everyone so it seems silly when people get so tribal and dogmatic about their diet being the absolute best.

When someone chooses a way of eating that’s appropriate for them and allows them to adhere to a calorie deficit they will lose body fat, no matter the diet.

Different diets cause a calorie deficit in different ways, but at the end of the day if you’re losing fat on a diet it’s because you’re burning more calories than you’re eating, not because of the the diet itself being magic.  

Let’s take a quick look at how some of the common diets help people to achieve a calorie deficit.

  • Vegan diet: Removes animal products - Eating Fewer Calories

  • Paleo diet: Removes processed foods - Eating Fewer Calories

  • Ketogenic diet: Removes carbohydrates - Eating Fewer Calories

  • Flexible Dieting: Counting calories & macros - Eating Fewer Calories

A certain diet may suit you better, and make it easier for you to stay consistent and feel less deprived, but that same diet may not work as well for someone else.

This means two people who have the same goal can eat two completely different diets, and achieve very similar results because they adhered to the same principle of being in a calorie deficit.

It’s like you and a friend driving to the same destination in separate cars, and each taking a different routes.

You both get there at the same time you just got there a different way. Diets are the route you take and the destination is your fat loss goal.

Pick the diet or method for losing fat this is going to work the best for you as an individual, also don’t be afraid to experiment, and find out what doesn’t work along the way that’s just as important as knowing what does work.

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This is the exact template I use with my clients on a daily basis to help them eat enough protein and vegetables while adjust their carbs as needed while keeping things very very simple.

The best part about this template aside from the simplicity is you can use it at social events or while dining out. Both of  which are difficult for people to navigate when it comes to sticking to their nutrition plan.

This template is also an easy way to control portions and calories without having to count or over think either one of them.

Simple Meal Template:

  • ½ Plate fibrous vegetables: leafy greens,  brussel sprouts, zucchini, cauliflower, cucumber, celery, carrots, tomatoes, cabbage, broccoli, mushrooms, snap peas, asparagus, green beans, salad mixes. Really any non starchy vegetable you like is good to go for the vegetable department.

  • ¼- ⅓  Plate Protein: Chicken, fish, eggs,  ground beef (fat & protein), turkey, shrimp, tuna, salmon, halibut, egg whites, cottage cheese, greek yogurt, steak (fat & protein), ground turkey, pork chops.

  • ¼ Plate Dense Carbs/Starches: Potatoes, rice, oatmeal, quinoa, squash, taro root, plantains, yams, sweet potatoes, buckwheat, corn, millet, hot rice cereal, legumes, amaranth, carb dense fruit.

Again these are not set in stone proportions, but what I like to see is a plate thats mostly filled with plants, a good size serving of a dense protein source and a carbohydrates serving to round out the meal.

Simple Meal Template Considerations:

  • Hard Charging Athlete: If you’re a hard changing athlete and doing a lot of highly intense work like crossfit or competitive martial arts, or any kind of intense two a day sessions then I would increase your denser carbohydrate intake. Keep protein the same, or increase a little as you’ll need it for recovery and satiety.

  • Less Active/Very Overweight: I would reduce the denser carbohydrates,and increase your intake of protein and fats at meals. The main focus should be on your protein intake and getting lots of non starchy vegetables. Pre and post workout is where you want to  place the majority of your denser carbs in this situation.

  • More Active/Leaner: Those who are leaner, or have a highly active job or lifestyle will  be able to better utilize carbohydrates so there is more flexibility there to increase carbs when needed to fuel day to day activity and gym sessions.

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With this route you’ll have a target number of calories to eat per day and will be be tracking your calories to make sure you’re consistently burning more calories than you’re eating to lose body fat.

Along with calories, you also have a target amount of protein to eat each day to help make sure you’re staying full, eating in a well balanced fashion and fueling for your activity level.

You’ve likely heard a lot of people freak out about tracking all their macros, proteins fats and carbs but in my opinion if you’re looking for fat loss and aren’t chasing athletic goals then using the simplest method possible will help.

That method is my opinion is to track calories and protein and then let carbs and fats fall where they may.

To find the calories you should be eating for fat loss track your calories for 5-7 days in my fitness pal, and also track your scale weight and measurements for the week too so you have a baseline to go off of.

If you’ve been stuck and frustrated for A long time then I’d recommend tossing your food on a food scale to make sure you’re being accurate with how many calories you’re eating.

If you have a big issue with using a food scale for a week and you’ve been stuck for a while there’s two options…

Continue feeling stuck and confused banging your head against a wall because you aren’t seeing progress or use a scale for a week and rule out easy to correct calorie overages.

I can’t tell you the amount of clients who have been stalled, and used a food scale for a week and came in 250-400 calories above what they were entering into MFP, and once we corrected that they were making progress within a week.

Now that you’ve tracked your calories for 5-7 days take the average of your calories for that last  week and see if you had any changes in scale or measurements during that time too.

If nothing has moved progress wise you’re not eating in a calorie deficit, which is extremely easy to correct.

Reduce the amount of calories you’re currently eating by 10-20% per day and retest your progress again to make sure you have things moving in the right direction.

Eventually this calorie intake will stop getting you results though, and this is where you’d make  a 5-8% calorie reduction, and at a certain point take a diet break all together.

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This is another method for controlling calories and portions without counting calories or macros and making sure you can organize a nutrition plan that suits your lifestyle and need while helping you to create a calorie deficit for fat loss.

  • Base each meal around 1-2 palm sized portions of protein:

Men aim for 2 palm sized portions of protein per meal

Women should aim for 1 palm sized portion per meal  

Protein Sources: leaner beef, salmon, 2-3 eggs, chicken, steak, turkey, greek yogurt, cottage cheese, tuna.

  • 2 closed fist portions of non starchy vegetables:

Men and women should both aim for 2 closed fist portions of  non starchy vegetables per meal.

Vegetables: kale, spinach, collards, onions, mushrooms, garlic, brussel sprouts, broccoli, asparagus, bell peppers, carrots, purple cabbage. Pick whichever ones you like, this is just an example!

  • Add 1-2 thumb sized portions of fat for cooking and flavor:

Men should include 2  thumb sized portions of oils or fat to each meal

Women should include 1 thumb sized portion of fats or oils to meals

Cooking oils and fats: olive oil, butter, ghee, coconut oil, red palm oil, tallow or lard.

Cold use oils: macadamia oil, avocado oil or olive oil.

  • Nuts and seeds should be eaten like a condiment, small portions when you decide to have them; ½ open cupped hand:

I wouldn’t go beyond one serving of nuts or seeds per meal. There are much more nutrient dense foods that should be the focus of a meal.

The best options are: walnuts, almonds, macadamias, hazelnuts, pumpkin seeds, sunflower seeds, hemp seeds, cashews.

  • If fruit is part of your meal use 1 closed fist sized portion equivalent to a medium apple:

Fruits will vary depending on your region but some choices are: raspberries, blueberries, blackberries, marionberries, boysenberries, melon, apples.

  • When adding starches to your plate (depending on the amount of carbs you’re eating) add 1-2 closed fist portion to your plate:

Natural sources of starch: sweet potatoes, yams, taro root, winter squash, acorn squash, white potatoes, plantains, white rice, amaranth, buckwheat

Do yourself a favor and find Okinawan purple sweet potatoes, they’re typically found at most asian food stores. They are white/grey on the outside and purple on the inside, and taste like birthday cake.

Low Carbs With Carbs Pre & Post Workout :

If you’re following a lower carb diet, but notice your gym performance and recovery are suffering then putting some denser carbs for pre and post workout is a helpful strategy to fuel performance in the gym and recovery.

Here’s the secret though, the nutrition part is one component of consistently reach your health and fat loss goals. There is a lot more than meets the eye there.

Accountability, support and knowing when the to make an adjustment and when to hang tight is where the art and science of coaching comes into play.  

If you’ve been stuck for a long time and you’ve tried all the diets without any progress…

You tired of feeling uncomfortable in your own skin...

You’re embarrassed that you lose gain the same 15-20 pounds every few months

You’re tired of all the restrictive dieting that ends in a binge after a few weeks…

What if we removed the food restrictions, you lost that  20 pounds for good and you started walking around feeling more confident and comfortable in your own skin… If that sounds good then click HERE… and lets chat!


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You all have your own stories when it comes to fat loss and fitness, but for a lot of you I know it feels like you’re stuck in a story that’s on repeat.
The worst part is it’s a story you wish you could escape, and each time the story starts you know the ending before it happens..

This story always starts the same way with you being disappointed in yourself, asking “How did I let myself get back here again, these pants fit just a month ago”

You’ve been down this road countless times, you lose the weight using a diet you know you can’t follow long term and then...

Week after week your weight starts to increase while your jeans fit tighter and you notice your belly hanging over your pants when you sit down leaving you feeling self conscious…

You just think “not this again...”

Mentally you’re drained because the thought of using another crash or restrictive diet leaves you living in a bubble… no fun foods, more anxiety and stress and avoiding social outings with friends and family.

When you feel this way and have gained the weight back again you’re frustrated and disappointed with yourself.

You avoid pictures with loved ones, you have to use the “other side of the closet” and you feel self conscious, and when you see yourself in the mirror the insults start flying.

You just want to be able to eat the same meals as your family without worrying or stressing

You want to take pictures with your family and be smiling because your happy and not force it every time

You want to go throughout the day with confidence in how you look and feel.

Is that too much to ask ?

No it’s not.

However to get different results you need a completely different plan.

A plan that you’ve never been on before that gives you the support and accountability to stay on course and see the positive changes from head to toe.

A plan  that fits your lifestyle and accounts for family dinners or date nights

A plan that doesn’t make you feel stressed and anxious all the time, and you feel like you could follow for the next year and be happy.

This is the nutrition program you know you need, but don’t have yet.

This is the exact kind of personalized nutrition plan I build and help all my clients use on the path to their goals!

Without the food restriction…

Without the stress and anxiety about food and fat loss…

Without constantly the constant confusion and frustration of their old fat loss story.

To start writing your new story and finally get the results you know you deserve click HERE and let’s chat about your goals and how to get you the best results of your life.

3 Massive Metabolism Myths Stopping Your Fat Loss!

You’ve been lied to for years about your metabolism, and have mislead to believe you’re not in control of your fat loss when you really are.

“I have such a hard time losing weight I’ve always had a slow metabolism

“I gain weight back after I lose it so quick, I know have a really slow metabolism”

Do either of those sentences sound familiar ?

If the answer yes no worries there are tons of people like you in the same boat but after today we’re going to ditch those false beliefs.

In the place of those metabolism myths you’re going to have some factual information that will help you lose more fat without being as restrictive.

Myth #1: The Slow Metabolism

The chances are very good you don’t have a slow metabolism, even as you get older your metabolism doesn’t slow you just tend to move less and burn fewer calories on daily and weekly basis.

What’s far more likely than you having a slow metabolism is underestimating portions and calories.

This is far more common than you would think!

In most studies they show that people just like you trying to be s accurate as possible unintentionally underreport their calories by an average of 40%...

That’s an insane amount of calories to be missing on a daily basis and could easily account for your lack of fat loss.

You might not burn nearly as many calories as you think in a day likely because your lifestyle of job is pretty sedentary as it is for most people.

Getting something like a step tracker can be really helpful to see how many steps you’re taking per day, but ignore the amount of calories it says you’re burning.

Metabolism Myth # 2: Smaller More Frequent Meals Boosts Your Metabolism

Your body has to burn a certain amount of calories to breakdown and digest food when you eat, and this is known as the thermic effect of food.

Yes you burn calories when you eat food, but not enough to make a difference in your fat loss.

There is an old metabolism myth that if you ate smaller more frequent meals it would cause you to burn more calories based on the idea you burn calories when you eat.

However what matters most when it comes to the amount of calories you burn from eating is the total amount of calories and macronutrient breakdown of food.

If you eat 2,000 calories at the end of a 24 hour period the body still has to breakdown and digest 2,000 calories so it doesn’t matter whether those calories are eaten in two meal or six at the end of the day.

Metabolism Myth #3: Your workout Burns A Ton Of Calories

Now there are definitely some kinds of exercise that are going to burn more calories but at the end of the day the amount of calories most of you burn  at the gym are depressingly low.

Now this is not to discount how hard you work at the gym which I’m sure you do but even so the amount of calories we usually burn from exercise far less than even our non exercise activity by a long shot.

Let’s assume you go to the gym and for 90 minutes a few times per week. You likely spend 10 minutes  warming up before getting into lifting.

Also think about the fact that you burn more calories when you’re physically lifting weights at the gym and out of the total 90 minutes at the gym how many of those minutes are you actually lifting ?

If  you’re lucky 20 minutes is the time under weights you’d spend in a gym session…

So to assume that you burn an insane amount of calories in that short amount of time seems unreasonable but I think a lot of people assume they burn far more calories at the gym then they do.

At the end of the day one of the best things you can do is understand that you need to be in a calorie deficit for fat loss to happen.

If you’re not losing fat look at your daily calorie intake as the first culprit as most people underestimate their calories.

Next up don’t worry about how many meals per day you eat for fat loss focus on your calorie intake.

Lastly because you don’t burn very many calories through exercise make sure that on top of your normal gym routine you’re getting around 8-10,000 steps because that will give you a nice little extra calorie burn in a less stressful way than traditional cardio.

If you’re tired of spinning your wheels and not seeing any progress

You’ve lost and regained the same 15-20 pounds for years now and instead of just yo yo dieting it’s not impacting your life...

You’re always hiding in pictures with loved ones and friends...  

You’re embarrassed and skip social events so no one sees you out...

You’re tired of waking up every morning  and feeling disappointed when you look in the mirror...

You’re constantly disappointed when the clothes you want to wear can’t be found in your size…

How would you like to…

Feel more confident everyday when you wake up and finally fit into those favorite pair of jeans

Feel like being in the front of pictures and smiling, not missing out on fun social events

Feeling sex again after years of covering up and hiding your body as much as possible

Click HERE to apply for coaching and lets get you in those jeans, smiling and feeling sexy again!

Why You Don't Need To Eat Keto To Lose Fat...

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This last week I was in a Starbucks writing and overheard two women chatting at the table next to me...

“She went on a keto diet, and lost 25 pounds in two months”

“ He did this detox and all his symptoms disappeared within 2 weeks”

“ I must be eating too many carbs, that’s why I’m not losing weight”

This is where every  fiber of my being wanted to interrupt their conversation and talk to them about calories etc.. but I didn’t

These women went on to chat about their current diets, and how neither one of them was losing weight...

One of them said  “Maybe we should try that keto diet”

I took another look at the two women next to me.

Both of them had a huge chocolate pastry and a blended coffee that looked like a milkshake with whip cream on top.  

Don’t get me wrong their pastry and coffees looked delicious…

However as women who were just discussing their lack of progress with fat loss I could see they were missing the big picture of what’s necessary to lose body fat.

These ladies were focused on the flashy and spectacular outcomes of someone else that lost 25 pounds on a keto diet in 2 months…


In their discussion about fat loss was no talk of a calories, exercise or their chocolate pastry and milkshake coffees.

These ladies assumed that a special diet would be what they needed to lose more body fat  because of someone else’s success with that diet.

These ladies were chasing the spectacular, while missing the more simple tried and true answer directly in front of them about fat loss.

A Calorie deficit...

These ladies might have even been able to fit those coffees and pastries into their calories if they thought about the whole fat loss equation differently.

Everyone is being sold the diet as the answer to their problem, when in reality the principle (calorie deficit) is the answer to their problem.

This is why as a society we spend more on fat loss than ever before, but have higher rates of obesity and disease than ever…

Everyone is being kept at an arm’s length from the principle of fat so they can resold a cookbook, course and another ebook.

I’m here to provide answers and teach you  the principles that will set you free and give you your food freedom back.

This is the exact reason I wrote a blog that will literally teach you everything you need to know about fat loss.  

Not only will you get step by step instructions on how to structure your own diet for fat loss, but I’ll teach you how to adjust your diet for consistent fat loss and measure progress.

You can also download that blog as a free Ebook too...Click HERE to read and download the blog.

An Argument For Faster Fat Loss...

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This is a hot topic that a lot of people will debate, or disagree with me about.  

Fast versus slower rates of weight loss

It is very trendy these days to only promote slow and steady fat loss for everyone., and a lot of people should be using a slower more habit based approach to fat loss that addresses behavior change.

However there’s certain people and scenarios when more rapid fat loss phase actually sets them up to be more successful right now and in the future as well.

I know this goes directly against what you’ve been told and heard for years, but keep reading and at the end of this feel free to comment telling me you think I’m full of shit if you still think so.

There’s the general assumption  that any kind of aggressive fat loss phases will cause:  

Lower adherence to the diet

More muscle loss during dieting phase

Slowed metabolism

More weight regain when they go off

Lack of focus on behavior changes

Let’s tackle each one of these points on their own to get a clear view on what is being said versus what is real and can be proven.

Also I’m not going to get overly geeky with the research and put a study for each and every point, if you’d like to refute a point or show me I’m wrong feel free to shoot me message.

Like the title of this blog says this is an argument for quicker fat loss, does this mean this is the best approach for everyone ? Absolutely not.

But I also don’t think we should view rapid fat loss phases for some people as the boogie man either. I’d also like to be clear I’m still advocating for eating a high quality diet that isn’t absurdly low and ridiculous like a juice cleanse or anything.

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In some cases a faster rate of weight less will lead to greater levels of adherence during the diet phase, but up to a full year afterwards (Nackers et al. 2010)

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People in this study showed greater adherence to the diet during the fat loss phase, and attended more of the counseling sessions and completed more overall food journals that the slow or moderate groups of weight loss (Nackers et al. 2010)

With regards to muscle loss there is a little greater chance that it can happen with a quicker rate  of fat loss. However with adequate protein intake and strength training those risks are much lower.

In a 2016 study recreationally active males were put on a diet that created a 40% calorie deficit and were put on a resistance training program. There was a low and high protein group.

The low protein group preserved lean body mass and the higher protein group gained lean body mass… while in a 40% calorie deficit. (Longland et al 2016)

Another thing to keep in mind is if you are leaner to begin with (10-15%) body fat if you use a more aggressive approach you will have a greater chance of muscle loss.

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Ahhh the slow metabolism… here we are again.

Now when you lose weight whether it is fast or slow you will undeniably burn fewer calories as a smaller body doesn’t require as many calories to function.   

Where most people see a huge drop in their metabolism and calories burned when dieting is in their NEAT which stand for non exercise activity thermogenesis.

NEAT is really just  a fancy term for your non exercise movement throughout the day, and as you diet for fat loss your motivation to move more decreases and can lead to a much lower calorie burn.

NEAT is also an amazing tool when it comes to preventing the weight regain too so as you bring calories back up out of a fat loss phase you increase NEAT and it helps prevent the weight regain.

Now if you consistently crash diet year after year you do run the risk of making fat  loss more difficult not just physiologically but also mentally as well so that needs to be a consideration.

But what if I told you there was someone who lost 276lbs in a little over a year and when he returned to  normal eating and kept almost all the weight off for five years.

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There was a 27 year old man who fasted for 382 days while under the supervision of Scotland University. (Stewart & fleming 1973)

Mr. AB as they call him started this 382 day water only fast at 456lbs and finished the fast at 180lbs effectively losing 276lbs during the fast.

This is the longest fast on record, but almost more impressive is that five years later Mr. AB’s weight is only 196lbs.

This goes to show that even the world’s craziest crash diet doesn’t mean that we’re always going to put the weight back on like you’ve been told.

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Another common argument for only using a slower rate of weight loss is that there’s not enough focus on habits and behavior change with rapid weight loss.

This is honestly where I do really agree with the people who only espouse a slower habit based approach to fat loss.

Aggressive fat loss phases do not a leave a lot of room for focusing on habits you’ll use for the rest of your life  and behavior based changes.

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Something to consider when using a more rapid fat loss phase is that the dieter gets to spend in a calorie deficit due to the aggressive nature of the diet and rapid results.

As a result of this you’ll spend less time in a deficit and more time being able to focus on the habits you need to learn to maintain your weight.  

Showing you how to maintain your weight after years of yo yo dieting could be the most valuable weight management skill you’ve yet to develop.

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Let’s say you have seventy five to a hundred pounds to lose and I tell you we’re going to need to diet for at one to two years to make that happen…

For a lot of you the thought dieting for a year or two to lose that weight immediately becomes very intimidating.

There’s also going to be people who get  extremely unmotivated by the slower approach to weight loss especially knowing how much they’re looking to lose.

I’ve worked with clients where the slower approach was  unmotivating, and actually made sticking to the habits less effective for them.

For these folks when we switched to a more aggressive phase of fat loss and got them some initial results that booster their spirits and their buy in.

I set the expectation that is a short term strategy to get some early progress and after 1-2 months we’d be switching to something more sustainable.

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Phases of rapid weight loss is not going to be a great fit for everyone.

But neither is too slow a rate of weight loss either.

You have to know what you can manage or have a coach to guide you through it.

Periods of quicker fat loss are not a long term strategy. The goal is to lose  weight quicker, then return to maintenance or a more manageable deficit.

If you’re going to use these periods of more aggressive dieting also include diet breaks where calorie are brought to maintenance for one to two weeks.

A lot of the common things we hear tossed around about faster fat loss may not always be true, we have to think critically  about these things.

You’ve lost and regained the same 15-20 pounds for years now and instead of just yo yo dieting it’s not impacting your life...

You’re always hiding in pictures with loved ones and friends...  

You’re embarrassed and skip social events so no one sees you out...

You’re tired of waking up every morning  and feeling disappointed when you look in the mirror...

You’re constantly disappointed when the clothes you want to wear can’t be found in your size…

How would you like to…

Feel more confident everyday when you wake up and finally fit into those favorite pair of jeans

Feel like being in the front of pictures and smiling, not missing out on fun social events

Feeling sex again after years of covering up and hiding your body as much as possible

Click HERE to apply for coaching and lets get you in those jeans, smiling and feeling sexy again!