August 13, 2024 • 39 mins
This month we're re-broadcasting our most popular podcasts.
This week's re-play: Prime Your Body For Fat Loss
Despite what the mainstream dieting industry tells you, not every body is ready for fat loss. In this episode, we discuss what makes a diet successful and provide six tips to prime your body for a fat loss phase.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hi, it's Joe from couturecoaching this month.
We're really seeing all of ourmost favorite and downloaded
podcasts.
And this week we're featuringour very popular podcasts.
That's called prime.
Your body for fat loss.
If you are someone that'sstruggling to lose weight, maybe
you're trying to diet, and it'sjust not working.
Take a listen to this podcast.
Despite what the diet industrymight tell you.
(00:22):
Not every physical body is readyto lose weight.
So check out this very popularepisode and you might find the
answer to why your body is notresponding to a diet.
(00:42):
Welcome to the boost yourmetabolism after age 30 podcast.
I'm Joe and I'm Alison and we'reyour co hosts and the founders
of couture fitness and lifestylecoaching.
We're on a quest to help womendesign lives.
They love and bodies.
They adore.
We were fed up with the dietingindustry and decided to create
something different.
We're starting a calories uprevolution where women are
(01:04):
nourished.
Their metabolisms are healed andtheir bodies and brains start
working for them in the battleagainst weight loss.
If you feel like your metabolismis wrecked and you want to lose
weight once and for all, you arein the right place.
Hey Allison, what's up with youthis week?
What's new with you?
(01:25):
Well, I am actually gettingready to go on a trip with just
my husband tomorrow.
It's kind of a belatedanniversary trip.
Our anniversary was like fourmonths ago, but, um, we're going
to go hiking in Zion.
So neither of us have ever been,um, but our anniversary came up
(01:46):
this past summer.
We had nothing planned.
And so I told my husband, I waslike, Hey, we should do
something for our anniversary.
And I am always the person whoplans our vacations.
So I said, why don't you plan atrip for just the two of us this
time?
And he did, and he did a reallygood job planning.
Um, so we're actually leavingtomorrow.
(02:07):
Um, it'll be a five, five daytrip, but we'll The two end days
are basically just travel days.
So we'll have three full days togo hiking in Zion, and I think
we're going to go up to BryceCanyon as well because they're
only an hour apart, and we arenot bringing the kids.
We mentioned on our firstepisode, I think, that I have
three girls, and my in laws areamazing, and they live five
(02:29):
minutes away from us now, andthey are going to be watching
our kids for us.
So they're in good hands.
I'll miss them, but It'll bevery nice to have a break from
them.
So that's the biggest thinggoing on with me.
What about you?
Well, that sounds amazing.
And like he did do a great job.
I'm jealous.
So we are just winding down fromfall sports over at my house.
(02:52):
My daughter's volleyball seasonwrapped up a couple weeks ago
and my son's cross countryseason wrapped up a couple weeks
ago.
And so we are just enjoying notgoing anywhere during the
evenings, and it's wonderful.
We kind of have that going ontoo, for like another three
weeks.
Yeah, basketball will fire rightup for my son, but we're in the
(03:16):
downtime while we have it.
It is nice.
Okay.
So today we're going to talkabout when your body is ready to
lose weight.
I think that there's awidespread belief that when a
person decides to lose weight,that they'll change a few things
or make some changes or maybe goon even, um, a diet and voila,
(03:38):
the weight will start comingoff.
But in reality, what we've seenis not everyone who wants to
lose weight is in a spot thattheir body will cooperate and
start burning fat.
So Allison, what are yourthoughts about this?
And what is the science oflosing weight?
And is everyone who just wantsto lose weight ready to lose
weight?
So definitely not.
(04:01):
Um, there are obviously a lot ofpeople who want to lose weight
at any given time.
Um, and so I, I'm going to putpeople into two groups here.
So I think we have our, ourpeople who want to lose weight
and they they try to stick tosome sort of plan and they just
have, they just struggle beingcompliant.
Um, so obviously if you're notgoing to be able to be
(04:23):
compliant, you, you are going tohave a hard time losing weight.
Um, we all know that though.
That's not news to anybody,right?
If you, if you can't stick to aplan and you're overeating and
you're not exercising at all,you're probably not going to
lose weight.
Um, but there's this whole othergroup of people.
And I think Most people don'tknow that this is really a
thing.
Um, and we know this very, verywell because we we've lived this
(04:46):
ourselves and we see clients whoare in this bucket very
frequently, um, of people whothey want to lose weight and
they might cut their calories,they might try to stick with
some sort of diet plan.
And even though they are beingvery compliant, they're not,
they're not cheating there, theyare truly doing everything that
they, that they should be doing,um, in their bodies just.
(05:07):
Aren't losing weight and I knowthat that probably just sounds
foreign to a lot of people likewell All you need to do to lose
weight is is eat less then movemore and you'll just lose weight
It's so simple and I can tellyou definitively that that is
just not true So obviously ifyou are somebody who you're
overeating You're notexercising.
(05:27):
If you start to eat a moreappropriate amount and you start
exercising, you will loseweight.
That is where the, the move moreand eat less will actually work.
But if your body is, is notready for that, it's not going
to lose weight.
And so what do I mean by notbeing ready?
Um, if you're not eating enough,Your body will not lose weight
(05:50):
on a diet.
And I know that, again, thatprobably sounds crazy to people,
but you have to be, you have tobe eating enough for your body
to know that it's okay to letgo.
Of, of body fat losing weight.
It's really just a, it's just amathematical equation.
Um, and I'm going to give yousome examples here that I think
will help explain this a littlebit more.
You need to have somewhere tocut from.
(06:11):
So if you come to us and you'reeating, let's just say 1, 200
calories, that seems to be avery popular amount for women to
think they need to eat.
If they need to lose weight,that, that 1, 200 calorie
number.
Um, if you're eating 1, 200calories and you're not losing
weight, um, you can't come to usand say, okay, I'm, you know,
I'm eating 1, 200 calories and Iwant to lose 20 pounds.
(06:32):
We have, we have nowhere to pullfrom your calories are already
so low.
If we try to cut them further.
One, you probably won't be ableto stick with it because you're
going to be hungry andmiserable, but even if you can,
your body is going to, it'sgoing to fight you.
And so if somebody comes to us,there are definitely people who
come to work with us who are,you know, they're eating enough
(06:53):
and we're able to cut theircalories right away.
And they have great success on adiet.
We have.
Lots of examples of people who,you know, they come to us, they
were maybe overeating a bit andwe, we cut their calories in a
very methodical way.
We don't cut them too low.
We start them out as high as wecan.
Um, and they lose weighthonestly, just really, really
easily, but we have lots andlots of clients.
(07:15):
I would say at least 50 percentof our clients are in this other
bucket that I've talked about,where they're not eating enough
and they.
they maybe have not been eatingenough for months or even years.
Some people have said they haveliterally been dieting off and
on their entire adult lifebasically.
Um, so let me give you anexample and I think this will
make more sense.
(07:36):
So we had a client who came tous and, um, she tracked, she
was, she was tracking her foodoccasionally, but she, 1100
calories a day, which isextremely low.
And she said, okay, I, I knowI'm under eating.
She actually was, she was veryknowledgeable.
Um, most people don't even knowthey're under eating, but she
(07:57):
knew she was under eating andshe said, okay, I want to lose
10 pounds and then you can helpme get my calories back up to a
healthy level.
And we said, Absolutely not.
You're not eating nearly enough.
Um, if we do that, not only willyour body not respond because
your body is in, I kind of hatethis term, but it's in
starvation mode.
It knows that you're not feedingit enough and that it has to
(08:18):
store every morsel that you giveit as food.
fat.
Um, so you're not only will younot have good results if we try
to cut your calories anyfurther, we will hurt your
metabolism even more.
Your metabolism gets very usedto the amount of food that you
are giving it.
So if you're, if you've beengiving your body 1200 calories
for the past year, your body isused to that and it has slowed
(08:40):
down the rate that it burns fat.
All day, no matter what you'redoing, um, in order to keep
itself alive.
So even if you are running,let's say if you're eating 1200
calories a day and you're goingon a run every day, you're still
burning far fewer caloriesduring that run because your
body is just trying to hold onto everything it can and not
(09:00):
burn anything because it wantsto keep you alive, all of that,
that's, that's a long way tosay, even if you.
want to lose weight and you arecompliant and you're not quote
cheating on your diet, your bodytruly just might not be ready
because it is, you're just notfeeding it enough and it might
not respond.
So what do you do with thatclient that that's eating 1200
(09:22):
calories and wants to lose 10pounds and then they'll start
eating more.
So what we would tell them is wewould say, first, we have to
prime your body for fat loss bygoing on what we call a reverse
diet.
And that is just basically theopposite of what most people
think of when they think of adiet.
So when you think of a diet, youprobably think.
of eating less.
(09:43):
Um, but a reverse diet, you'redoing the opposite.
And so in a very methodical, um,usually pretty slow manner, we
help those clients get theirfood up into a healthy range.
And we consider a healthy rangefor females to be somewhere
between 1, calories.
Most women fall into that rangewhere they can maintain a weight
(10:04):
that they are happy with.
a healthy weight in that calorierange.
Um, and so what we do with theseclients is we, we just slowly
start bumping up their fooduntil we get them in that range.
And they respond In a variety ofways.
We've had lots of clients whoactually lose weight.
Um, we have some who maintaintheir weight.
(10:25):
A lot of these clients who, whomaintain their weight actually
lose inches and tighten up alot, even though their, the
scale doesn't change.
Um, some people gain a littlebit of weight.
Nobody ever gains as much weightas they fear they're going to
though.
Um, I think it, it.
Surprises everybody when they,when they do a reverse diet that
they either lose weight orstayed the same, or they, they
gain just a little bit.
(10:46):
And so what this is doing, thisis priming their body to go into
a fat loss phase.
And so once their body knowsthat, okay, you're feeding me
enough, you're not starving meanymore.
It will actually respond when weeventually cut calories.
And I say, eventually you don'tjust get your calories up and
immediately cut them back down.
You have to stay there for awhile and let your body know
(11:06):
that you're not Starving itanymore.
So that's how we would handlesomebody who was not in a good
spot to cut calories when theycame to us.
Can you talk a little more aboutthe math involved in losing
weight?
So how many calories do you haveto cut from someone's caloric
intake to actually get a bodyinto like a fat loss phase?
Is it like a couple hundred?
(11:27):
Yeah, usually somewhere maybe,maybe 300 or 400 less than what
they were eating before is wherewe might start somebody.
Um, so if you come to us eating,let's say 1900 calories, you can
probably lose weight on 15 or1600 calories pretty, pretty
steadily.
Um, if you're, if you come to useating 2500 calories, we can
(11:47):
probably start your fat lossphase at 2000 calories and you
will probably lose weight.
Pretty easily on 2000 calories,which sounds like that is a lot
of food actually.
So that's kind of the math onthat.
And then I talked about themetabolic adaptations.
Your body will get used todifferent calorie levels.
So you might be able to startyour fat loss phase, let's say
(12:07):
at 1700 calories, but your bodywill eventually adapt to that.
And you might have to go alittle bit lower and a little
bit lower, um, to keep seeingresults.
So that's, that's kind of the,the simple math of how we would
look at that.
What do you think would happenif you cut calories, um, for
someone who was, came to useating, like say a woman eating
(12:27):
1500 calories a day.
1500 is tough.
I would say it's, it's still,um, under eating.
I actually ate 1500 calories forabout five years and it did not
go well, which that's a wholenother story that I will talk
about on other.
podcast episodes, but ifsomebody was eating 1500
calories, they really don't haveenough of a, what we call a
runway to cut from.
(12:49):
I mean, you could, you could cutsomebody down to 1100 calories
and they might lose a little,little bit of weight, but it
wouldn't be worth it becauseTheir metabolism would, would
slow down even further.
Eventually their body wouldstart to fight them.
They would be at a point prettyquickly, I would say, where even
they wouldn't even be losingweight on 1200 calories.
And we just have to do thatwhole process that I just talked
(13:09):
about that reversing them backup to a healthy level.
Um, we would just have to dothat anyway.
So if somebody came to us andsaid, I eat about, I eat 1500
calories a day.
Um, but I'm not losing anyweight on that amount.
And I've been eating that forthe past year, but I really want
to lose 10 more pounds.
We would first, we would stillhave to reverse diet them.
So I hear a lot of people say,well, the only time I ever lost
(13:32):
weight was doing keto or somereally restrictive diet.
Do you think it's actually thatdiet that allowed them to lose
weight or what was going onbefore they embarked on that
diet?
Like we talked about, it'sreally just a math equation, how
you get there, it really doesn'tmatter.
Keto is not magic.
They were, they had to just havebeen in a caloric deficit and by
(13:53):
cutting out carbs.
Sure.
That's one way to do it.
You can cut out all of yourcarbs and you know, you can eat
less and you will lose weight.
You could also go about it adifferent way.
You could just cut your caloriesand you will still lose weight.
There's nothing magical aboutone particular diet that you
did.
The reason you might think thatone diet works so well for you
Is because if you, if you didthat diet, when your body was in
(14:16):
a good place, metabolically, itprobably worked really well.
The first time you ever try tolose weight.
And so everybody who'slistening, just think back to
the first time you ever tried tolose weight.
If you actually stuck towhatever plan you were, you were
trying to do, whether it wasjust counting your, your macros
or your calories or somethingelse, you probably lost weight
really easily.
I know I did.
(14:36):
That's why they lost weight.
It's not that keto is magic orsome other.
Specific diet, um, is magical.
It's just that their body was ina good spot.
And so a lot of people will cometo us and say, well, I lost
weight when I did keto, but thenI gained it all back and then
some, and now my body won't loseweight, even if I try keto it's
because they've gotten their,their body to a bad spot
metabolically, and they don'trealize that they first have to
(14:57):
get out of that spot, so yeah,nothing magical about.
any of these popular diets.
Again, it's all about math andscience.
So I assume if someone has 20,30, 40 or more pounds to lose,
that means that they're probablyovereating and ready to enter a
fat loss phase.
Is that true?
So you would think so.
(15:18):
I think that's probably what 99percent of the population
believes.
That's what I would havebelieved up until probably 10
years ago.
But that is not true, believe itor not.
So just because somebody has,like you said, 20, Even 50 or
more pounds to lose does notmean that they are just
overeating.
We've had a lot of clientsactually who come to us who say,
(15:42):
I want to lose 50, you know, 40or 50 pounds.
And then we ask them, you know,what have you been eating?
We have a detailed questionnairethat we have all of our clients
fill out before they work withus.
And some of them are eating inthat 1200 calorie range.
And so we have to tell themlike, look, we know you want to
get this weight off so badly,but we just, our first step has
(16:05):
to be priming your body for, forfat loss.
And I know this is, this is anarea that is not really, there's
not a lot of research on this.
I'm hoping in the next 10 to 20years, there will be, there will
be more.
My theory is that it doesn't, Itdoesn't have the same public
health problem as somebody who'sjust simply drastically
overeating and not exercising atall, but it is still a problem.
(16:29):
So there's definitely been someresearch on this in the, in the
bodybuilding world, which is Joeand I have background in that
we've both competed inbodybuilding and we've had
bodybuilding coaches and wefollow a lot of the, some of the
science and the research in thebodybuilding world.
And there has actually beenResearch to show that, um,
basically the more times you tryto diet, the harder of a time
your body will have to lose fat.
(16:50):
So no, you really can't justsay, okay, that person over
there, they've got, you know, 50pounds to lose.
They're probably just eating toomuch and not exercising.
That is, I can tell you, that isnot always the case.
You cannot just look at somebodyand know whether they are
overeating, under eating.
Over exercising, underexercising.
(17:10):
I know that sounds crazy, but itis true.
Well, what does it even mean tobe under eating?
I mean, and I always thoughtthat was a good thing to eat
less rather than more.
So obviously I would say we allknow that it's bad to be
drastically overeating,especially if we're.
overeating crap like, you know,Twinkies and candy and pizza and
(17:30):
donuts.
Like we all know that that's notgood, but under eating actually
can have a lot of badconsequences as well.
So number one, if you're undereating, you're probably just not
getting in enough nutrients.
It's really hard to get in themicronutrients, like the, the
vitamins and minerals that youneed to get.
If you are, if you're undereating, first of all, there can
(17:51):
be a lot of The side effects youmight have for digestion.
You can eventually, if you're afemale, you can lose your
period.
Lots of bad things can happenwith, if you are under eating,
we consider anybody who, if theycome to us and they're not
eating in what we consider to beour healthy range, For a female
of 1800 to 2400 calories, Iwould consider that to be under
(18:13):
eating and anybody who's underthat, we would have them reverse
diet before we would, we wouldcut their calories.
So that's the range for women.
Men can actually eat quite a bitmore.
We have a male client whostarted out losing weight.
On 2500 calories a day.
He was probably eating somewherecloser to, to 3000.
And so men are sadly for us,women, men can just, they can
(18:34):
eat a lot more than we can.
So that's what I would considerunder eating something.
That's not in that 1800 to 2400.
Calorie range.
That's where you want to be formost of the year.
Sure.
You can go lower some of thetime and I do as well.
If I have a specific short termgoal, but I spend at least nine
months of the year in thathealthy range.
(18:55):
And that's where we want all ofour clients to be as well.
So you're saying that someonewho is overweight could possibly
be under eating.
That's, that's still kind ofblowing my mind a little.
Yeah.
I mean, it's so true.
And often, so yes, we havepeople who maybe you have just
been under eating for thissustained.
Period of time, but what'sactually worse.
And I think this is probably alittle bit more common.
(19:17):
So you might have someone who,who goes on a really restrictive
diet and let's say they do itfor, you know, two or three
months, they can, let's say theydo keto.
I'm just going to use keto as anexample.
So somebody might do keto fortwo or three months and let's
say they lose 20 pounds, butthen after, you know, after
they're two or three months isup, they're ready to eat.
Carbs again, because whowouldn't be ready to eat carbs
(19:38):
again.
So they start eating a littlebit more normal and they pack
all the weight back on.
And as soon as all that weightcomes back on, they're in a
worse spot than they were beforebecause not only has all of
their weight come back on, buttheir body is now metabolically
used to eating less.
And so one of the worst thingsyou can be doing, and I'll give
you another example of this isjust being on a calorie
(19:59):
rollercoaster.
So we have Again, we see peoplea lot who they're trying to be,
they call it good, maybe duringthe week where they're eating
like 1200 calories a day, beingreally strict with their food
choices, probably eating reallylow carb because carbs are, you
know, they're, they've beendemonized recently so that it's
more common right now anyway forpeople to be cutting out a lot
(20:19):
of their carbs.
And so that person might beeating 1200 calories a day on
the weekdays, but then on theweekend they are Going out to
brunch and drinking, you know,multiple alcoholic beverages and
maybe they're in going way, wayover that 1200 calories on the
weekends.
It's very easy, honestly, to putaway at least 2, 500 calories.
(20:40):
If you're going out to eat, ifyou're drinking, if you're
telling yourself, well, I wasgood all week, so I've saved up
all these calories and I canhave them on the weekend.
That is probably the worst spotyou can get yourself into.
Your body is used to what you'redoing during the week.
It thinks, okay, you're starvingme.
So I'm going to say I'm going tohold on to everything you give
me as fat.
And when you get to the weekendwhere you're actually feeding it
(21:02):
quite a bit of food, it probablyis holding on to all of that as
fat because it knows that whenthe, when Monday comes around,
that you're not going to feed itenough again.
And so, yes, you can beoverweight and under eating.
And honestly, a lot of peopleThey probably, they might just
not know that they're undereating, especially women.
I think women are just told justeat less and don't eat carbs and
(21:25):
don't eat sugar and don't eatdairy and don't eat gluten.
And it's like, well, what's leftto eat after all of that?
So they might think they're,they're doing everything right
because they're eating.
Organic produce.
And they're avoiding things likebread or white potatoes.
They can still be under eating.
If even if they don't know,we've had clients come to us who
said, who have said, wow, Ididn't even realize that I was
(21:45):
eating that little.
And when we have them track acouple of sample days of food,
they're eating a thousand, 1200calories.
And they honestly just, theydidn't even realize it.
Yeah.
We've definitely seen that.
Haven't we, where a client willcome to work with us.
We asked them how much they'reeating.
They tell us, oh, 200 calories.
And then when we actually havethem track their food, it's like
(22:07):
a thousand calories.
Yeah, I know one client had saidthat she would just fill up on
diet soda.
And so she wasn't, she's like, Iwasn't even hungry.
I didn't really think about it.
Like I was just not hungry.
Cause I would drink diet sodaall day.
And a lot of these women areactually drastically under
eating protein as well.
Like they're they're undereating in general, but they're
(22:29):
not eating nearly enough.
protein on top of all of that.
So I know that there are a lotof calculators online and in
other places where you can punchyour numbers in and it will tell
you how much to eat.
Do you use those to determinewhether someone is under eating?
No, and I am not a fan ofcalculators at all.
Um, a lot of the very popularones will tell women.
(22:51):
That okay, you want to loseweight, um, each 1200 calories a
day and that is not what anybodyneeds right away.
Most people can lose weight onmuch, much more than that.
Um, so that's 1 reason why Ihate calculators.
But the main reason I dislikecalculators is because they.
They don't factor in what youwere doing before.
And that is the number one thingwe look at when determining what
(23:15):
to set somebody's nutrition atwhen they come to work for us.
So if somebody's eating, I gavethis example earlier, let's say
you're eating 2, 500 calories aday.
You do not need to cut down to1, 200 calories a day to lose
weight.
Your body will lose weight on2000 calories a day.
So there's one example.
If you're overeating.
Don't start, don't put yourselfon a 1200 calorie a day diet.
(23:35):
Conversely, if you're somebodywho was eating, let's say you
were under eating 12 and youwere eating 1200 calories a day
and you put your information inand a calculator tells you,
well, you should be losing oneto two pounds a week by eating
1200 calories a day.
That will not happen eitherbecause your body has adapted to
those low calories and thereforewe have to.
We have to get your body used tomore food first.
(23:57):
Um, so calories or calculatorsare honestly not very helpful.
One thing you could look atthat, that is a little bit
helpful is to look at what yourBMR is.
That's just your basal metabolicrate.
And that's what you, thecalories you burn Simply by
doing nothing, just by beingalive and breathing and your
heart beating.
And honestly, a lot of women whowe talk to and work with are not
(24:21):
even eating at their BMR.
And the reason they're stillalive is because that metabolic
adaptation their body hasadapted by burning far fewer
calories in everything that theydo in order to stay alive.
Yeah, I know I was in that spot.
You know, I think my BMR issomewhere around 1600 calories.
And I was eating 1500 caloriesfor years and didn't think
(24:44):
anything of it.
Oh yeah.
I was eating less.
I think a lot of people do.
I did the same thing.
I mentioned earlier that I ate1500 calories or 15, 1600
calories a day for like fiveyears.
Cause I, I wanted to lose weightas a teenager.
Not that I needed to really loseweight anyway.
Um, but I, I did, I wanted to.
And so I was like, okay, I'lleat 1500 calories a day because
(25:04):
that's what the teen magazinesaid to do.
And I never reversed them backup.
I just thought, well, this iswhat I have to eat now to look
like this.
I would say I was extremelyactive.
I played a lot of sports.
I started working out, likeconsciously working out, like,
Running and lifting weights whenI was just 16 years old, I
should have been eating far over2000 calories a day.
Um, and I was, I basically wasstarving myself for five years
(25:27):
straight.
And not only did I cause allkinds of hormonal problems for
myself by doing that, but Igained back very, very slowly
all of the weight that I lost.
And then some, even though I wassticking to those 1500 calories,
cause my metabolism was shocked.
So, yeah, I mean, the BMR isone.
Calculator that you could lookat, but otherwise that is
(25:49):
definitely not something wewould use to determine how much
somebody should be eating.
It truly is about what you weredoing before.
That's the biggest factor insetting somebody's calories.
Okay.
I want to go back to something.
Cause you know, if you went onInstagram, I swear, I see it
like five times a day.
The various.
Fitness experts on there willsay, you know, if someone's
tells you that you're undereating, but you're overweight,
(26:11):
that's a big crock.
You're just eating more than youthink you are.
You're not tracking your foodand, you know, run the other way
if someone tells you to do areverse diet.
So, and that's just not a thingthat no one could possibly be
overweight and under eating.
What do you say to that?
I say they're wrong.
Um, and like I said, I knowthere's not a lot of scientific
(26:33):
research out there about.
About this, there is some, um,you can look up.
I know lane Norton.
He's very popular in the bodybuilding world.
He's a PhD who has done researchon metabolic adaptation.
Hopefully, like I said, more,more people will do some
research on this so we can, youknow, show that yes, this really
is a thing and it is certainlypossible that.
(26:55):
You know, somebody thinksthey're eating really well and
if they're not tracking theirfood, they really truly might be
overeating and not realizing it.
That is definitely possiblebecause when you're not tracking
little things just add up thatyou don't realize.
I, I like M& Ms and so like Imight eat a few M& Ms here and
there.
It would be really easy to noteven realize I was eating those,
(27:16):
but since I do track my food, Iput them in there and I know I'm
eating them, but it would beeasy to, to eat like 200
calories a day of M& M's and notknow.
So yes, that might actually betrue for some people.
But we know it is also very,very true that, um, you can be
under eating and still haveweight to lose.
Like I said, there's a littlebit of research out there, but
(27:37):
we see this all the time.
I would say half of our clientsfall into this camp.
Like sure.
We have people who they, youknow, they just need help with
the solid plan and they need tocut their calories, but.
At least 50 percent of ourclients are of this sort right
here where they're under eatingand their metabolism has adapted
and they have tried diet afterdiet, after diet, and none of
(27:59):
them are working and they just,they don't realize what the
reason for that is becausethey've been dieting.
The people who lose weight theeasiest are the ones who have
never really dieted before.
Yeah.
I think if someone were to askme the most surprising thing
that I've Learned or experiencedsince we started our business.
It's that it's that the hordesof women that come to us who are
(28:20):
eating 1100 calories running,you know, five, six times a
week.
And, you know, would like tolose 30, 40, 50 pounds, not
because any, you know, youwouldn't look at them and guess
that they were had thatlifestyle.
And they think like it therethat it's because they're
putting cream in their coffee oreating a piece of toast in the
morning that, you know, theycan't get the 20 or 30 pounds
(28:42):
off.
So if you are in that spot, it'snot the creamer or the toast.
There are other things going on,but I've been really surprised
how many clients that we'vegotten.
And I agree with you.
It's been about half.
Who are chronically under eatingand just are not in a spot where
their body is going to let themgo into a fat loss phase.
(29:03):
Okay.
So here's my next question foryou.
If we, or if someone determinesthat they're, they're eating too
little and not ready to go intoa fat loss phase, does that mean
that they should not implementor practice a The lifestyle
habits that we tell our clientsto, um, begin engaging in.
(29:23):
So eating, you know, qualitynutrition, resistance training,
getting active, getting somesteps in is, does it, if they do
those things, does that meanjust nothing's going to happen
to their body if they're notready to lose fat?
No.
And actually I would say.
It's even more important forthose people to start really
(29:43):
focusing on their, on theirnutrition.
So, um, for one reason, I thinkit's, it is so much harder
mentally to, to do this type, tofocus on your fitness and
nutrition when you know, you'renot going to be losing weight
quickly and immediately.
If you need to reverse diet, Iwould say that's when that is,
it's more important to work witha good coach on that than it is
(30:06):
to just cut your calories.
Anybody can tell you.
Anybody can cut your calories.
That's easy.
Um, and mentally it's not hardeither.
Like, you know, okay, if I, youknow, if my body's in a good
spot and I cut my calories, I'mgoing to lose weight and you get
that instant gratification.
This is definitely a delayedgratification here, but you, we
definitely see, you definitelywill still see changes.
(30:27):
So if you are in this spot whereyou need to first, you know, get
your metabolism back on track byeating more, we often see women.
I mentioned this earlier whomaybe they're not losing any
weight and they might not lose.
Like they might just have tosay, okay, I am spending the six
months working on my metabolichealth before I can safely cut
my calories.
(30:47):
And so they might not see thescale move at all, but we often
will see these women loseinches.
Um, they might tighten up andsay, wow, I look so different.
Um, even though the scale hasn'tchanged, I look different.
My clothes fit differently.
I'm stronger.
I actually have energy.
Um, my digestion is better thanit's ever been.
(31:09):
So no, it's certainly not awaste.
It's, it's honestly moreimportant to do that work even
though you're not seeing resultsand it can be really
frustrating, but it's so, soimportant to do that.
You know, you might not see thescale go down for Six plus
months.
It's so, so important to stillimplement those healthy habits.
Like you said, weight training,get in your steps, eating enough
food, getting enough protein inquality nutrition.
(31:32):
Yes.
Fitting in some fun foods too isimportant for your mental
health.
Yeah.
So it's still really important.
Yeah, and what I would say isthis is a great time to break up
with that scale.
The scale is really all it is,is just an easily cheap,
obtainable data point as tomaybe a few things going on in
your body, but it is not ameasure of your self worth.
(31:54):
And this would be a great timeto really measure your self
worth by how you're treatingyour body and the healthy habits
that you are establishing.
So I say, you know, if you, ifyou are in a situation where you
need to reverse diet and startinvesting in some quality
nutrition and adequatenutrition, use this as a time to
(32:14):
break up with the scale.
Yeah.
Oh yeah, definitely.
I think that's a good tip.
And we've had clients who came,who have come to us very, very
desperate to lose weight.
We've had the hard talk withthem that we have to have.
And then 12 weeks in or so theywere like, screw the scale.
I feel so amazing.
You know, I do want to loseweight eventually, but I feel so
(32:35):
much better than I did.
And then I realized I could,that this has been worth it.
Mm hmm.
Yep.
Okay.
So do you have, if someone is ina situation where, you know,
maybe their body is not readyfor fat loss, do you, what tips
do you have to prime your bodyfor weight loss?
All right.
So I've got, I've got six tipsto do just that, to prime your
(32:57):
body for, for fat loss.
So number one is just beingaware of how much you're eating.
Most people probably So if youare a female and you are eating
somewhere below 1500 calories,you really need to work on
getting your food up.
If you are a male and you'reeating below 2000 calories, you
need to work on getting yourfood up.
(33:18):
And so get into that healthyrange that we talked about
earlier.
If you're a female, get intothat 1800 to 2400 calorie range.
So that's the 1st, um, just, youknow, get Being aware of how
much you're eating.
And if you're not eating a goodamount, make sure you start
doing so.
Number two, smooth out thecalorie roller coasters.
We talked about this earlier,how bad that can be.
(33:40):
So just kind of try to be alittle more consistent.
Don't try to starve yourselfduring the week because you
know, you want to eat more onthe weekends.
It actually does a lot moreharm.
So just try to be a little bitmore consistent.
Number three, try to get inenough protein, the amount of
protein you need.
It really depends on the person.
It depends on how much musclemass you have can actually
(34:00):
depend on your age.
You actually need a little moreprotein as you get older,
believe it or not.
But I would say as a verygeneral rule, try to get in at
least a hundred grams of proteina day.
And to be doing that, youprobably need to get, be getting
in protein at least three meals,um, and maybe even an additional
high protein snack on top ofthat.
(34:20):
If you want to hit that 100grams a day.
All right.
Number four is do someresistance training.
So really, I can, you know,lifting weights.
That's the, that's the numberone thing that we would have
somebody do.
Um, so start lifting weights atleast two days a week.
Um, any muscle that you can addto your body will boost your
metabolism.
I promise you females who areafraid of looking bulky, I
(34:43):
promise you that does not just.
accidentally happen.
Joe and I have been liftingweights for years.
I've actually been liftingweights since I was 16 and I am
almost 40 and I am not bulky.
So do not be afraid of that.
It doesn't happen accidentally.
People who have a lot of muscleon them have worked very, very
hard for a very long time to addthat muscle.
(35:03):
And some of them are usingsteroids too.
So you cannot accidentally gettoo bulky.
I will promise you that.
So add in some resistancetraining.
Number five, if you are doingtoo much cardio, especially
intense cardio, you need to cutthat back.
So if you're doing more thanfour hours of cardio a day, cut
that back.
And I'm not saying don't beactive like walking.
I mean, walking is a great formof exercise.
(35:26):
That's kind of really the.
All I do now for my own personalcardio is just set a step goal.
I never hop on like a cardiomachine like I used to do.
So if you're doing a lot ofcardio and a lot of it is more
intense cardio, cut some of thatback.
It's really stressing out yourbody and hindering your
progress, believe it or not.
And then the last thing, numbersix, just stop doing anything
(35:48):
extreme.
If you are cutting out foodgroups for any reason besides a
legitimate health reason, juststop, just stop being extreme.
Um, your body needs to behealthy and nourished and know
that it's not being starved ifit wants to be ready to lose
weight.
So those are my six tips toprime your body for Fat loss.
(36:09):
And so how can people figure outif their body is ready for fat
loss or if some time needs to bespent on getting ready for a fat
loss phase by focusing on thosethings you just mentioned?
So I've got, I've got twodifferent ways.
So between now and December15th, we're actually going to be
providing free metabolicassessments.
You can go to our website, www.
(36:32):
couturefitnesscoaching.
com and sign up.
You'll fill out a detailedquestionnaire and we will
actually look at your answersand write you back and let you
know whether you're in a goodspot or not, whether you could
embark on a fat loss journeyright away, or if you need to do
some of this work first beforeyou.
prime your body for that.
And then we also occasionallywill do some metabolic health Q
(36:53):
and A's where you can just comeon and, and ask us questions.
And so if you want to ask usquestions about your metabolic
health, be on the lookout forinformation about those that we
do periodically as well.
Okay.
Sounds good.
All this talk about food has mehungry.
What fun foods or macros are youenjoying these days?
Well, a lot of things because I,like I mentioned earlier, Spend
(37:15):
most of the year eating about2000 calories a day.
The only time I don't is usuallyright before summer.
When I try to lose just a coupleof pounds, maybe for the summer.
So I'm fitting in a lot of funfoods.
I would say in the past week,and these are going to sound
really bad, actually.
I promise I eat a lot ofvegetables and protein.
I really do.
And a lot of fruit.
(37:36):
Um, but I also make sure at theend of the day when I'm on these
This 2000 calories, um, to fitin a dessert every single night
after dinner.
So I went to Trader Joe's forthe first time in like two
years, a week ago, cause Ineeded to get out of my food rut
of eating the same things allthe time.
And I found these little icecream cookies and cream ice
(37:57):
cream bonbons.
So I've been having those.
And then actually at Costco, Um,I was at Costco the other day
and found these Ghirardelli, um,chocolate lava cakes, and so we
made those last night, and weshared those as a family, and
they were amazing, but I lovechocolate, so my favorite foods
are always going to skew towardschocolate.
(38:19):
chocolate.
What about you?
What have you been having latelythat's been yummy?
Um, I, I'm still working on theHalloween candy.
So I, um, I usually have a pieceof it after lunch and after
dinner.
So that's what I've beenenjoying.
And, um, once a week or so it'sfall.
So I really love a good oldfashioned.
(38:39):
So I've been having those.
Yeah.
Once or twice a week.
Yes, you can drink alcohol andnot, you know, you can still
meet your, your physique goalsand still drink alcohol.
That is true.
Moderation.
Moderation is the key.
Okay.
That's what we've got for youtoday.
Thanks everyone.
Bye.
Bye.
(39:00):
That's what we've got for youtoday about how you can invest
in your metabolism and startlosing weight by eating more and
exercising less.
Trust us.
You aren't too old and it'snever too late.
If you want to learn more aboutthis topic, head over to our
Facebook group, Boost YourMetabolism After Age 30.
You can also follow us onInstagram or Facebook at Couture
(39:22):
Fitness Coaching.
And if you want to work with us,join us for our next 12 week
session.
Hi, it's Joe from couturecoaching this month.
We're really seeing all of ourmost favorite and downloaded
podcasts.
And this week we're featuringour very popular podcasts.
That's called prime.
Your body for fat loss.
If you are someone that'sstruggling to lose weight, maybe
you're trying to diet, and it'sjust not working.
Take a listen to this podcast.
Despite what the diet industrymight tell you.
(00:22):
Not every physical body is readyto lose weight.
So check out this very popularepisode and you might find the
answer to why your body is notresponding to a diet.
(00:42):
Welcome to the boost yourmetabolism after age 30 podcast.
I'm Joe and I'm Alison and we'reyour co hosts and the founders
of couture fitness and lifestylecoaching.
We're on a quest to help womendesign lives.
They love and bodies.
They adore.
We were fed up with the dietingindustry and decided to create
something different.
We're starting a calories uprevolution where women are
(01:04):
nourished.
Their metabolisms are healed andtheir bodies and brains start
working for them in the battleagainst weight loss.
If you feel like your metabolismis wrecked and you want to lose
weight once and for all, you arein the right place.
Hey Allison, what's up with youthis week?
What's new with you?
(01:25):
Well, I am actually gettingready to go on a trip with just
my husband tomorrow.
It's kind of a belatedanniversary trip.
Our anniversary was like fourmonths ago, but, um, we're going
to go hiking in Zion.
So neither of us have ever been,um, but our anniversary came up
(01:46):
this past summer.
We had nothing planned.
And so I told my husband, I waslike, Hey, we should do
something for our anniversary.
And I am always the person whoplans our vacations.
So I said, why don't you plan atrip for just the two of us this
time?
And he did, and he did a reallygood job planning.
Um, so we're actually leavingtomorrow.
(02:07):
Um, it'll be a five, five daytrip, but we'll The two end days
are basically just travel days.
So we'll have three full days togo hiking in Zion, and I think
we're going to go up to BryceCanyon as well because they're
only an hour apart, and we arenot bringing the kids.
We mentioned on our firstepisode, I think, that I have
three girls, and my in laws areamazing, and they live five
(02:29):
minutes away from us now, andthey are going to be watching
our kids for us.
So they're in good hands.
I'll miss them, but It'll bevery nice to have a break from
them.
So that's the biggest thinggoing on with me.
What about you?
Well, that sounds amazing.
And like he did do a great job.
I'm jealous.
So we are just winding down fromfall sports over at my house.
(02:52):
My daughter's volleyball seasonwrapped up a couple weeks ago
and my son's cross countryseason wrapped up a couple weeks
ago.
And so we are just enjoying notgoing anywhere during the
evenings, and it's wonderful.
We kind of have that going ontoo, for like another three
weeks.
Yeah, basketball will fire rightup for my son, but we're in the
(03:16):
downtime while we have it.
It is nice.
Okay.
So today we're going to talkabout when your body is ready to
lose weight.
I think that there's awidespread belief that when a
person decides to lose weight,that they'll change a few things
or make some changes or maybe goon even, um, a diet and voila,
(03:38):
the weight will start comingoff.
But in reality, what we've seenis not everyone who wants to
lose weight is in a spot thattheir body will cooperate and
start burning fat.
So Allison, what are yourthoughts about this?
And what is the science oflosing weight?
And is everyone who just wantsto lose weight ready to lose
weight?
So definitely not.
(04:01):
Um, there are obviously a lot ofpeople who want to lose weight
at any given time.
Um, and so I, I'm going to putpeople into two groups here.
So I think we have our, ourpeople who want to lose weight
and they they try to stick tosome sort of plan and they just
have, they just struggle beingcompliant.
Um, so obviously if you're notgoing to be able to be
(04:23):
compliant, you, you are going tohave a hard time losing weight.
Um, we all know that though.
That's not news to anybody,right?
If you, if you can't stick to aplan and you're overeating and
you're not exercising at all,you're probably not going to
lose weight.
Um, but there's this whole othergroup of people.
And I think Most people don'tknow that this is really a
thing.
Um, and we know this very, verywell because we we've lived this
(04:46):
ourselves and we see clients whoare in this bucket very
frequently, um, of people whothey want to lose weight and
they might cut their calories,they might try to stick with
some sort of diet plan.
And even though they are beingvery compliant, they're not,
they're not cheating there, theyare truly doing everything that
they, that they should be doing,um, in their bodies just.
(05:07):
Aren't losing weight and I knowthat that probably just sounds
foreign to a lot of people likewell All you need to do to lose
weight is is eat less then movemore and you'll just lose weight
It's so simple and I can tellyou definitively that that is
just not true So obviously ifyou are somebody who you're
overeating You're notexercising.
(05:27):
If you start to eat a moreappropriate amount and you start
exercising, you will loseweight.
That is where the, the move moreand eat less will actually work.
But if your body is, is notready for that, it's not going
to lose weight.
And so what do I mean by notbeing ready?
Um, if you're not eating enough,Your body will not lose weight
(05:50):
on a diet.
And I know that, again, thatprobably sounds crazy to people,
but you have to be, you have tobe eating enough for your body
to know that it's okay to letgo.
Of, of body fat losing weight.
It's really just a, it's just amathematical equation.
Um, and I'm going to give yousome examples here that I think
will help explain this a littlebit more.
You need to have somewhere tocut from.
(06:11):
So if you come to us and you'reeating, let's just say 1, 200
calories, that seems to be avery popular amount for women to
think they need to eat.
If they need to lose weight,that, that 1, 200 calorie
number.
Um, if you're eating 1, 200calories and you're not losing
weight, um, you can't come to usand say, okay, I'm, you know,
I'm eating 1, 200 calories and Iwant to lose 20 pounds.
(06:32):
We have, we have nowhere to pullfrom your calories are already
so low.
If we try to cut them further.
One, you probably won't be ableto stick with it because you're
going to be hungry andmiserable, but even if you can,
your body is going to, it'sgoing to fight you.
And so if somebody comes to us,there are definitely people who
come to work with us who are,you know, they're eating enough
(06:53):
and we're able to cut theircalories right away.
And they have great success on adiet.
We have.
Lots of examples of people who,you know, they come to us, they
were maybe overeating a bit andwe, we cut their calories in a
very methodical way.
We don't cut them too low.
We start them out as high as wecan.
Um, and they lose weighthonestly, just really, really
easily, but we have lots andlots of clients.
(07:15):
I would say at least 50 percentof our clients are in this other
bucket that I've talked about,where they're not eating enough
and they.
they maybe have not been eatingenough for months or even years.
Some people have said they haveliterally been dieting off and
on their entire adult lifebasically.
Um, so let me give you anexample and I think this will
make more sense.
(07:36):
So we had a client who came tous and, um, she tracked, she
was, she was tracking her foodoccasionally, but she, 1100
calories a day, which isextremely low.
And she said, okay, I, I knowI'm under eating.
She actually was, she was veryknowledgeable.
Um, most people don't even knowthey're under eating, but she
(07:57):
knew she was under eating andshe said, okay, I want to lose
10 pounds and then you can helpme get my calories back up to a
healthy level.
And we said, Absolutely not.
You're not eating nearly enough.
Um, if we do that, not only willyour body not respond because
your body is in, I kind of hatethis term, but it's in
starvation mode.
It knows that you're not feedingit enough and that it has to
(08:18):
store every morsel that you giveit as food.
fat.
Um, so you're not only will younot have good results if we try
to cut your calories anyfurther, we will hurt your
metabolism even more.
Your metabolism gets very usedto the amount of food that you
are giving it.
So if you're, if you've beengiving your body 1200 calories
for the past year, your body isused to that and it has slowed
(08:40):
down the rate that it burns fat.
All day, no matter what you'redoing, um, in order to keep
itself alive.
So even if you are running,let's say if you're eating 1200
calories a day and you're goingon a run every day, you're still
burning far fewer caloriesduring that run because your
body is just trying to hold onto everything it can and not
(09:00):
burn anything because it wantsto keep you alive, all of that,
that's, that's a long way tosay, even if you.
want to lose weight and you arecompliant and you're not quote
cheating on your diet, your bodytruly just might not be ready
because it is, you're just notfeeding it enough and it might
not respond.
So what do you do with thatclient that that's eating 1200
(09:22):
calories and wants to lose 10pounds and then they'll start
eating more.
So what we would tell them is wewould say, first, we have to
prime your body for fat loss bygoing on what we call a reverse
diet.
And that is just basically theopposite of what most people
think of when they think of adiet.
So when you think of a diet, youprobably think.
of eating less.
(09:43):
Um, but a reverse diet, you'redoing the opposite.
And so in a very methodical, um,usually pretty slow manner, we
help those clients get theirfood up into a healthy range.
And we consider a healthy rangefor females to be somewhere
between 1, calories.
Most women fall into that rangewhere they can maintain a weight
(10:04):
that they are happy with.
a healthy weight in that calorierange.
Um, and so what we do with theseclients is we, we just slowly
start bumping up their fooduntil we get them in that range.
And they respond In a variety ofways.
We've had lots of clients whoactually lose weight.
Um, we have some who maintaintheir weight.
(10:25):
A lot of these clients who, whomaintain their weight actually
lose inches and tighten up alot, even though their, the
scale doesn't change.
Um, some people gain a littlebit of weight.
Nobody ever gains as much weightas they fear they're going to
though.
Um, I think it, it.
Surprises everybody when they,when they do a reverse diet that
they either lose weight orstayed the same, or they, they
gain just a little bit.
(10:46):
And so what this is doing, thisis priming their body to go into
a fat loss phase.
And so once their body knowsthat, okay, you're feeding me
enough, you're not starving meanymore.
It will actually respond when weeventually cut calories.
And I say, eventually you don'tjust get your calories up and
immediately cut them back down.
You have to stay there for awhile and let your body know
(11:06):
that you're not Starving itanymore.
So that's how we would handlesomebody who was not in a good
spot to cut calories when theycame to us.
Can you talk a little more aboutthe math involved in losing
weight?
So how many calories do you haveto cut from someone's caloric
intake to actually get a bodyinto like a fat loss phase?
Is it like a couple hundred?
(11:27):
Yeah, usually somewhere maybe,maybe 300 or 400 less than what
they were eating before is wherewe might start somebody.
Um, so if you come to us eating,let's say 1900 calories, you can
probably lose weight on 15 or1600 calories pretty, pretty
steadily.
Um, if you're, if you come to useating 2500 calories, we can
(11:47):
probably start your fat lossphase at 2000 calories and you
will probably lose weight.
Pretty easily on 2000 calories,which sounds like that is a lot
of food actually.
So that's kind of the math onthat.
And then I talked about themetabolic adaptations.
Your body will get used todifferent calorie levels.
So you might be able to startyour fat loss phase, let's say
(12:07):
at 1700 calories, but your bodywill eventually adapt to that.
And you might have to go alittle bit lower and a little
bit lower, um, to keep seeingresults.
So that's, that's kind of the,the simple math of how we would
look at that.
What do you think would happenif you cut calories, um, for
someone who was, came to useating, like say a woman eating
(12:27):
1500 calories a day.
1500 is tough.
I would say it's, it's still,um, under eating.
I actually ate 1500 calories forabout five years and it did not
go well, which that's a wholenother story that I will talk
about on other.
podcast episodes, but ifsomebody was eating 1500
calories, they really don't haveenough of a, what we call a
runway to cut from.
(12:49):
I mean, you could, you could cutsomebody down to 1100 calories
and they might lose a little,little bit of weight, but it
wouldn't be worth it becauseTheir metabolism would, would
slow down even further.
Eventually their body wouldstart to fight them.
They would be at a point prettyquickly, I would say, where even
they wouldn't even be losingweight on 1200 calories.
And we just have to do thatwhole process that I just talked
(13:09):
about that reversing them backup to a healthy level.
Um, we would just have to dothat anyway.
So if somebody came to us andsaid, I eat about, I eat 1500
calories a day.
Um, but I'm not losing anyweight on that amount.
And I've been eating that forthe past year, but I really want
to lose 10 more pounds.
We would first, we would stillhave to reverse diet them.
So I hear a lot of people say,well, the only time I ever lost
(13:32):
weight was doing keto or somereally restrictive diet.
Do you think it's actually thatdiet that allowed them to lose
weight or what was going onbefore they embarked on that
diet?
Like we talked about, it'sreally just a math equation, how
you get there, it really doesn'tmatter.
Keto is not magic.
They were, they had to just havebeen in a caloric deficit and by
(13:53):
cutting out carbs.
Sure.
That's one way to do it.
You can cut out all of yourcarbs and you know, you can eat
less and you will lose weight.
You could also go about it adifferent way.
You could just cut your caloriesand you will still lose weight.
There's nothing magical aboutone particular diet that you
did.
The reason you might think thatone diet works so well for you
Is because if you, if you didthat diet, when your body was in
(14:16):
a good place, metabolically, itprobably worked really well.
The first time you ever try tolose weight.
And so everybody who'slistening, just think back to
the first time you ever tried tolose weight.
If you actually stuck towhatever plan you were, you were
trying to do, whether it wasjust counting your, your macros
or your calories or somethingelse, you probably lost weight
really easily.
I know I did.
(14:36):
That's why they lost weight.
It's not that keto is magic orsome other.
Specific diet, um, is magical.
It's just that their body was ina good spot.
And so a lot of people will cometo us and say, well, I lost
weight when I did keto, but thenI gained it all back and then
some, and now my body won't loseweight, even if I try keto it's
because they've gotten their,their body to a bad spot
metabolically, and they don'trealize that they first have to
(14:57):
get out of that spot, so yeah,nothing magical about.
any of these popular diets.
Again, it's all about math andscience.
So I assume if someone has 20,30, 40 or more pounds to lose,
that means that they're probablyovereating and ready to enter a
fat loss phase.
Is that true?
So you would think so.
(15:18):
I think that's probably what 99percent of the population
believes.
That's what I would havebelieved up until probably 10
years ago.
But that is not true, believe itor not.
So just because somebody has,like you said, 20, Even 50 or
more pounds to lose does notmean that they are just
overeating.
We've had a lot of clientsactually who come to us who say,
(15:42):
I want to lose 50, you know, 40or 50 pounds.
And then we ask them, you know,what have you been eating?
We have a detailed questionnairethat we have all of our clients
fill out before they work withus.
And some of them are eating inthat 1200 calorie range.
And so we have to tell themlike, look, we know you want to
get this weight off so badly,but we just, our first step has
(16:05):
to be priming your body for, forfat loss.
And I know this is, this is anarea that is not really, there's
not a lot of research on this.
I'm hoping in the next 10 to 20years, there will be, there will
be more.
My theory is that it doesn't, Itdoesn't have the same public
health problem as somebody who'sjust simply drastically
overeating and not exercising atall, but it is still a problem.
(16:29):
So there's definitely been someresearch on this in the, in the
bodybuilding world, which is Joeand I have background in that
we've both competed inbodybuilding and we've had
bodybuilding coaches and wefollow a lot of the, some of the
science and the research in thebodybuilding world.
And there has actually beenResearch to show that, um,
basically the more times you tryto diet, the harder of a time
your body will have to lose fat.
(16:50):
So no, you really can't justsay, okay, that person over
there, they've got, you know, 50pounds to lose.
They're probably just eating toomuch and not exercising.
That is, I can tell you, that isnot always the case.
You cannot just look at somebodyand know whether they are
overeating, under eating.
Over exercising, underexercising.
(17:10):
I know that sounds crazy, but itis true.
Well, what does it even mean tobe under eating?
I mean, and I always thoughtthat was a good thing to eat
less rather than more.
So obviously I would say we allknow that it's bad to be
drastically overeating,especially if we're.
overeating crap like, you know,Twinkies and candy and pizza and
(17:30):
donuts.
Like we all know that that's notgood, but under eating actually
can have a lot of badconsequences as well.
So number one, if you're undereating, you're probably just not
getting in enough nutrients.
It's really hard to get in themicronutrients, like the, the
vitamins and minerals that youneed to get.
If you are, if you're undereating, first of all, there can
(17:51):
be a lot of The side effects youmight have for digestion.
You can eventually, if you're afemale, you can lose your
period.
Lots of bad things can happenwith, if you are under eating,
we consider anybody who, if theycome to us and they're not
eating in what we consider to beour healthy range, For a female
of 1800 to 2400 calories, Iwould consider that to be under
(18:13):
eating and anybody who's underthat, we would have them reverse
diet before we would, we wouldcut their calories.
So that's the range for women.
Men can actually eat quite a bitmore.
We have a male client whostarted out losing weight.
On 2500 calories a day.
He was probably eating somewherecloser to, to 3000.
And so men are sadly for us,women, men can just, they can
(18:34):
eat a lot more than we can.
So that's what I would considerunder eating something.
That's not in that 1800 to 2400.
Calorie range.
That's where you want to be formost of the year.
Sure.
You can go lower some of thetime and I do as well.
If I have a specific short termgoal, but I spend at least nine
months of the year in thathealthy range.
(18:55):
And that's where we want all ofour clients to be as well.
So you're saying that someonewho is overweight could possibly
be under eating.
That's, that's still kind ofblowing my mind a little.
Yeah.
I mean, it's so true.
And often, so yes, we havepeople who maybe you have just
been under eating for thissustained.
Period of time, but what'sactually worse.
And I think this is probably alittle bit more common.
(19:17):
So you might have someone who,who goes on a really restrictive
diet and let's say they do itfor, you know, two or three
months, they can, let's say theydo keto.
I'm just going to use keto as anexample.
So somebody might do keto fortwo or three months and let's
say they lose 20 pounds, butthen after, you know, after
they're two or three months isup, they're ready to eat.
Carbs again, because whowouldn't be ready to eat carbs
(19:38):
again.
So they start eating a littlebit more normal and they pack
all the weight back on.
And as soon as all that weightcomes back on, they're in a
worse spot than they were beforebecause not only has all of
their weight come back on, buttheir body is now metabolically
used to eating less.
And so one of the worst thingsyou can be doing, and I'll give
you another example of this isjust being on a calorie
(19:59):
rollercoaster.
So we have Again, we see peoplea lot who they're trying to be,
they call it good, maybe duringthe week where they're eating
like 1200 calories a day, beingreally strict with their food
choices, probably eating reallylow carb because carbs are, you
know, they're, they've beendemonized recently so that it's
more common right now anyway forpeople to be cutting out a lot
(20:19):
of their carbs.
And so that person might beeating 1200 calories a day on
the weekdays, but then on theweekend they are Going out to
brunch and drinking, you know,multiple alcoholic beverages and
maybe they're in going way, wayover that 1200 calories on the
weekends.
It's very easy, honestly, to putaway at least 2, 500 calories.
(20:40):
If you're going out to eat, ifyou're drinking, if you're
telling yourself, well, I wasgood all week, so I've saved up
all these calories and I canhave them on the weekend.
That is probably the worst spotyou can get yourself into.
Your body is used to what you'redoing during the week.
It thinks, okay, you're starvingme.
So I'm going to say I'm going tohold on to everything you give
me as fat.
And when you get to the weekendwhere you're actually feeding it
(21:02):
quite a bit of food, it probablyis holding on to all of that as
fat because it knows that whenthe, when Monday comes around,
that you're not going to feed itenough again.
And so, yes, you can beoverweight and under eating.
And honestly, a lot of peopleThey probably, they might just
not know that they're undereating, especially women.
I think women are just told justeat less and don't eat carbs and
(21:25):
don't eat sugar and don't eatdairy and don't eat gluten.
And it's like, well, what's leftto eat after all of that?
So they might think they're,they're doing everything right
because they're eating.
Organic produce.
And they're avoiding things likebread or white potatoes.
They can still be under eating.
If even if they don't know,we've had clients come to us who
said, who have said, wow, Ididn't even realize that I was
(21:45):
eating that little.
And when we have them track acouple of sample days of food,
they're eating a thousand, 1200calories.
And they honestly just, theydidn't even realize it.
Yeah.
We've definitely seen that.
Haven't we, where a client willcome to work with us.
We asked them how much they'reeating.
They tell us, oh, 200 calories.
And then when we actually havethem track their food, it's like
(22:07):
a thousand calories.
Yeah, I know one client had saidthat she would just fill up on
diet soda.
And so she wasn't, she's like, Iwasn't even hungry.
I didn't really think about it.
Like I was just not hungry.
Cause I would drink diet sodaall day.
And a lot of these women areactually drastically under
eating protein as well.
Like they're they're undereating in general, but they're
(22:29):
not eating nearly enough.
protein on top of all of that.
So I know that there are a lotof calculators online and in
other places where you can punchyour numbers in and it will tell
you how much to eat.
Do you use those to determinewhether someone is under eating?
No, and I am not a fan ofcalculators at all.
Um, a lot of the very popularones will tell women.
(22:51):
That okay, you want to loseweight, um, each 1200 calories a
day and that is not what anybodyneeds right away.
Most people can lose weight onmuch, much more than that.
Um, so that's 1 reason why Ihate calculators.
But the main reason I dislikecalculators is because they.
They don't factor in what youwere doing before.
And that is the number one thingwe look at when determining what
(23:15):
to set somebody's nutrition atwhen they come to work for us.
So if somebody's eating, I gavethis example earlier, let's say
you're eating 2, 500 calories aday.
You do not need to cut down to1, 200 calories a day to lose
weight.
Your body will lose weight on2000 calories a day.
So there's one example.
If you're overeating.
Don't start, don't put yourselfon a 1200 calorie a day diet.
(23:35):
Conversely, if you're somebodywho was eating, let's say you
were under eating 12 and youwere eating 1200 calories a day
and you put your information inand a calculator tells you,
well, you should be losing oneto two pounds a week by eating
1200 calories a day.
That will not happen eitherbecause your body has adapted to
those low calories and thereforewe have to.
We have to get your body used tomore food first.
(23:57):
Um, so calories or calculatorsare honestly not very helpful.
One thing you could look atthat, that is a little bit
helpful is to look at what yourBMR is.
That's just your basal metabolicrate.
And that's what you, thecalories you burn Simply by
doing nothing, just by beingalive and breathing and your
heart beating.
And honestly, a lot of women whowe talk to and work with are not
(24:21):
even eating at their BMR.
And the reason they're stillalive is because that metabolic
adaptation their body hasadapted by burning far fewer
calories in everything that theydo in order to stay alive.
Yeah, I know I was in that spot.
You know, I think my BMR issomewhere around 1600 calories.
And I was eating 1500 caloriesfor years and didn't think
(24:44):
anything of it.
Oh yeah.
I was eating less.
I think a lot of people do.
I did the same thing.
I mentioned earlier that I ate1500 calories or 15, 1600
calories a day for like fiveyears.
Cause I, I wanted to lose weightas a teenager.
Not that I needed to really loseweight anyway.
Um, but I, I did, I wanted to.
And so I was like, okay, I'lleat 1500 calories a day because
(25:04):
that's what the teen magazinesaid to do.
And I never reversed them backup.
I just thought, well, this iswhat I have to eat now to look
like this.
I would say I was extremelyactive.
I played a lot of sports.
I started working out, likeconsciously working out, like,
Running and lifting weights whenI was just 16 years old, I
should have been eating far over2000 calories a day.
Um, and I was, I basically wasstarving myself for five years
(25:27):
straight.
And not only did I cause allkinds of hormonal problems for
myself by doing that, but Igained back very, very slowly
all of the weight that I lost.
And then some, even though I wassticking to those 1500 calories,
cause my metabolism was shocked.
So, yeah, I mean, the BMR isone.
Calculator that you could lookat, but otherwise that is
(25:49):
definitely not something wewould use to determine how much
somebody should be eating.
It truly is about what you weredoing before.
That's the biggest factor insetting somebody's calories.
Okay.
I want to go back to something.
Cause you know, if you went onInstagram, I swear, I see it
like five times a day.
The various.
Fitness experts on there willsay, you know, if someone's
tells you that you're undereating, but you're overweight,
(26:11):
that's a big crock.
You're just eating more than youthink you are.
You're not tracking your foodand, you know, run the other way
if someone tells you to do areverse diet.
So, and that's just not a thingthat no one could possibly be
overweight and under eating.
What do you say to that?
I say they're wrong.
Um, and like I said, I knowthere's not a lot of scientific
(26:33):
research out there about.
About this, there is some, um,you can look up.
I know lane Norton.
He's very popular in the bodybuilding world.
He's a PhD who has done researchon metabolic adaptation.
Hopefully, like I said, more,more people will do some
research on this so we can, youknow, show that yes, this really
is a thing and it is certainlypossible that.
(26:55):
You know, somebody thinksthey're eating really well and
if they're not tracking theirfood, they really truly might be
overeating and not realizing it.
That is definitely possiblebecause when you're not tracking
little things just add up thatyou don't realize.
I, I like M& Ms and so like Imight eat a few M& Ms here and
there.
It would be really easy to noteven realize I was eating those,
(27:16):
but since I do track my food, Iput them in there and I know I'm
eating them, but it would beeasy to, to eat like 200
calories a day of M& M's and notknow.
So yes, that might actually betrue for some people.
But we know it is also very,very true that, um, you can be
under eating and still haveweight to lose.
Like I said, there's a littlebit of research out there, but
(27:37):
we see this all the time.
I would say half of our clientsfall into this camp.
Like sure.
We have people who they, youknow, they just need help with
the solid plan and they need tocut their calories, but.
At least 50 percent of ourclients are of this sort right
here where they're under eatingand their metabolism has adapted
and they have tried diet afterdiet, after diet, and none of
(27:59):
them are working and they just,they don't realize what the
reason for that is becausethey've been dieting.
The people who lose weight theeasiest are the ones who have
never really dieted before.
Yeah.
I think if someone were to askme the most surprising thing
that I've Learned or experiencedsince we started our business.
It's that it's that the hordesof women that come to us who are
(28:20):
eating 1100 calories running,you know, five, six times a
week.
And, you know, would like tolose 30, 40, 50 pounds, not
because any, you know, youwouldn't look at them and guess
that they were had thatlifestyle.
And they think like it therethat it's because they're
putting cream in their coffee oreating a piece of toast in the
morning that, you know, theycan't get the 20 or 30 pounds
(28:42):
off.
So if you are in that spot, it'snot the creamer or the toast.
There are other things going on,but I've been really surprised
how many clients that we'vegotten.
And I agree with you.
It's been about half.
Who are chronically under eatingand just are not in a spot where
their body is going to let themgo into a fat loss phase.
(29:03):
Okay.
So here's my next question foryou.
If we, or if someone determinesthat they're, they're eating too
little and not ready to go intoa fat loss phase, does that mean
that they should not implementor practice a The lifestyle
habits that we tell our clientsto, um, begin engaging in.
(29:23):
So eating, you know, qualitynutrition, resistance training,
getting active, getting somesteps in is, does it, if they do
those things, does that meanjust nothing's going to happen
to their body if they're notready to lose fat?
No.
And actually I would say.
It's even more important forthose people to start really
(29:43):
focusing on their, on theirnutrition.
So, um, for one reason, I thinkit's, it is so much harder
mentally to, to do this type, tofocus on your fitness and
nutrition when you know, you'renot going to be losing weight
quickly and immediately.
If you need to reverse diet, Iwould say that's when that is,
it's more important to work witha good coach on that than it is
(30:06):
to just cut your calories.
Anybody can tell you.
Anybody can cut your calories.
That's easy.
Um, and mentally it's not hardeither.
Like, you know, okay, if I, youknow, if my body's in a good
spot and I cut my calories, I'mgoing to lose weight and you get
that instant gratification.
This is definitely a delayedgratification here, but you, we
definitely see, you definitelywill still see changes.
(30:27):
So if you are in this spot whereyou need to first, you know, get
your metabolism back on track byeating more, we often see women.
I mentioned this earlier whomaybe they're not losing any
weight and they might not lose.
Like they might just have tosay, okay, I am spending the six
months working on my metabolichealth before I can safely cut
my calories.
(30:47):
And so they might not see thescale move at all, but we often
will see these women loseinches.
Um, they might tighten up andsay, wow, I look so different.
Um, even though the scale hasn'tchanged, I look different.
My clothes fit differently.
I'm stronger.
I actually have energy.
Um, my digestion is better thanit's ever been.
(31:09):
So no, it's certainly not awaste.
It's, it's honestly moreimportant to do that work even
though you're not seeing resultsand it can be really
frustrating, but it's so, soimportant to do that.
You know, you might not see thescale go down for Six plus
months.
It's so, so important to stillimplement those healthy habits.
Like you said, weight training,get in your steps, eating enough
food, getting enough protein inquality nutrition.
(31:32):
Yes.
Fitting in some fun foods too isimportant for your mental
health.
Yeah.
So it's still really important.
Yeah, and what I would say isthis is a great time to break up
with that scale.
The scale is really all it is,is just an easily cheap,
obtainable data point as tomaybe a few things going on in
your body, but it is not ameasure of your self worth.
(31:54):
And this would be a great timeto really measure your self
worth by how you're treatingyour body and the healthy habits
that you are establishing.
So I say, you know, if you, ifyou are in a situation where you
need to reverse diet and startinvesting in some quality
nutrition and adequatenutrition, use this as a time to
(32:14):
break up with the scale.
Yeah.
Oh yeah, definitely.
I think that's a good tip.
And we've had clients who came,who have come to us very, very
desperate to lose weight.
We've had the hard talk withthem that we have to have.
And then 12 weeks in or so theywere like, screw the scale.
I feel so amazing.
You know, I do want to loseweight eventually, but I feel so
(32:35):
much better than I did.
And then I realized I could,that this has been worth it.
Mm hmm.
Yep.
Okay.
So do you have, if someone is ina situation where, you know,
maybe their body is not readyfor fat loss, do you, what tips
do you have to prime your bodyfor weight loss?
All right.
So I've got, I've got six tipsto do just that, to prime your
(32:57):
body for, for fat loss.
So number one is just beingaware of how much you're eating.
Most people probably So if youare a female and you are eating
somewhere below 1500 calories,you really need to work on
getting your food up.
If you are a male and you'reeating below 2000 calories, you
need to work on getting yourfood up.
(33:18):
And so get into that healthyrange that we talked about
earlier.
If you're a female, get intothat 1800 to 2400 calorie range.
So that's the 1st, um, just, youknow, get Being aware of how
much you're eating.
And if you're not eating a goodamount, make sure you start
doing so.
Number two, smooth out thecalorie roller coasters.
We talked about this earlier,how bad that can be.
(33:40):
So just kind of try to be alittle more consistent.
Don't try to starve yourselfduring the week because you
know, you want to eat more onthe weekends.
It actually does a lot moreharm.
So just try to be a little bitmore consistent.
Number three, try to get inenough protein, the amount of
protein you need.
It really depends on the person.
It depends on how much musclemass you have can actually
(34:00):
depend on your age.
You actually need a little moreprotein as you get older,
believe it or not.
But I would say as a verygeneral rule, try to get in at
least a hundred grams of proteina day.
And to be doing that, youprobably need to get, be getting
in protein at least three meals,um, and maybe even an additional
high protein snack on top ofthat.
(34:20):
If you want to hit that 100grams a day.
All right.
Number four is do someresistance training.
So really, I can, you know,lifting weights.
That's the, that's the numberone thing that we would have
somebody do.
Um, so start lifting weights atleast two days a week.
Um, any muscle that you can addto your body will boost your
metabolism.
I promise you females who areafraid of looking bulky, I
(34:43):
promise you that does not just.
accidentally happen.
Joe and I have been liftingweights for years.
I've actually been liftingweights since I was 16 and I am
almost 40 and I am not bulky.
So do not be afraid of that.
It doesn't happen accidentally.
People who have a lot of muscleon them have worked very, very
hard for a very long time to addthat muscle.
(35:03):
And some of them are usingsteroids too.
So you cannot accidentally gettoo bulky.
I will promise you that.
So add in some resistancetraining.
Number five, if you are doingtoo much cardio, especially
intense cardio, you need to cutthat back.
So if you're doing more thanfour hours of cardio a day, cut
that back.
And I'm not saying don't beactive like walking.
I mean, walking is a great formof exercise.
(35:26):
That's kind of really the.
All I do now for my own personalcardio is just set a step goal.
I never hop on like a cardiomachine like I used to do.
So if you're doing a lot ofcardio and a lot of it is more
intense cardio, cut some of thatback.
It's really stressing out yourbody and hindering your
progress, believe it or not.
And then the last thing, numbersix, just stop doing anything
(35:48):
extreme.
If you are cutting out foodgroups for any reason besides a
legitimate health reason, juststop, just stop being extreme.
Um, your body needs to behealthy and nourished and know
that it's not being starved ifit wants to be ready to lose
weight.
So those are my six tips toprime your body for Fat loss.
(36:09):
And so how can people figure outif their body is ready for fat
loss or if some time needs to bespent on getting ready for a fat
loss phase by focusing on thosethings you just mentioned?
So I've got, I've got twodifferent ways.
So between now and December15th, we're actually going to be
providing free metabolicassessments.
You can go to our website, www.
(36:32):
couturefitnesscoaching.
com and sign up.
You'll fill out a detailedquestionnaire and we will
actually look at your answersand write you back and let you
know whether you're in a goodspot or not, whether you could
embark on a fat loss journeyright away, or if you need to do
some of this work first beforeyou.
prime your body for that.
And then we also occasionallywill do some metabolic health Q
(36:53):
and A's where you can just comeon and, and ask us questions.
And so if you want to ask usquestions about your metabolic
health, be on the lookout forinformation about those that we
do periodically as well.
Okay.
Sounds good.
All this talk about food has mehungry.
What fun foods or macros are youenjoying these days?
Well, a lot of things because I,like I mentioned earlier, Spend
(37:15):
most of the year eating about2000 calories a day.
The only time I don't is usuallyright before summer.
When I try to lose just a coupleof pounds, maybe for the summer.
So I'm fitting in a lot of funfoods.
I would say in the past week,and these are going to sound
really bad, actually.
I promise I eat a lot ofvegetables and protein.
I really do.
And a lot of fruit.
(37:36):
Um, but I also make sure at theend of the day when I'm on these
This 2000 calories, um, to fitin a dessert every single night
after dinner.
So I went to Trader Joe's forthe first time in like two
years, a week ago, cause Ineeded to get out of my food rut
of eating the same things allthe time.
And I found these little icecream cookies and cream ice
(37:57):
cream bonbons.
So I've been having those.
And then actually at Costco, Um,I was at Costco the other day
and found these Ghirardelli, um,chocolate lava cakes, and so we
made those last night, and weshared those as a family, and
they were amazing, but I lovechocolate, so my favorite foods
are always going to skew towardschocolate.
(38:19):
chocolate.
What about you?
What have you been having latelythat's been yummy?
Um, I, I'm still working on theHalloween candy.
So I, um, I usually have a pieceof it after lunch and after
dinner.
So that's what I've beenenjoying.
And, um, once a week or so it'sfall.
So I really love a good oldfashioned.
(38:39):
So I've been having those.
Yeah.
Once or twice a week.
Yes, you can drink alcohol andnot, you know, you can still
meet your, your physique goalsand still drink alcohol.
That is true.
Moderation.
Moderation is the key.
Okay.
That's what we've got for youtoday.
Thanks everyone.
Bye.
Bye.
(39:00):
That's what we've got for youtoday about how you can invest
in your metabolism and startlosing weight by eating more and
exercising less.
Trust us.
You aren't too old and it'snever too late.
If you want to learn more aboutthis topic, head over to our
Facebook group, Boost YourMetabolism After Age 30.
You can also follow us onInstagram or Facebook at Couture
(39:22):
Fitness Coaching.
And if you want to work with us,join us for our next 12 week
session.
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