November 6, 2024 • 11 mins
Questions, comments? Shoot me a text.
Experience the transformative power of focusing on fat loss rather than the relentless pursuit of lower numbers on the scale. In this episode of the Simplicity of Wellness podcast, I share the journey of a remarkable client in her 50s who, despite her health and wellness background, struggled with those stubborn 10 pounds. Through our collaboration, we prioritized muscle preservation while targeting fat loss, leading to a leaner, more defined figure that friends and family noticed—often before the scale confirmed the results. By addressing the common pitfalls of traditional dieting, we show how maintaining muscle can boost metabolism and prevent the frustrating cycle of weight gain and loss.
Explore the vital shift towards mindful metrics for true health and happiness. Moving beyond the scale, we delve into assessing sleep quality, energy levels, hunger, and how your clothes fit—all indicators of your well-being. These insights empower you to make informed choices, ensuring gradual, sustainable progress without a drastic lifestyle overhaul. Whether you're aiming for a fitter body or an energized life, this episode promises a guide to achieving your goals enjoyably. Plus, I'm offering a free consultation to help tailor this journey to your unique needs, so you can truly embrace the body and life you desire.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal busy life in this modern
, sugar-filled world.
Hello, simplifiers, I receiveda message from a client the
other day that I wanted to sharefor a couple of reasons.
One, I want you to get aglimpse of the happiness and
excitement that you get when thethings you're doing to manage
(00:44):
your weight and improve yourhealth actually work.
Two, I want to highlight a fewspecific things my client said
in this message.
And three, I want to explainhow healthy weight loss works
and why it's so noticeable.
Let me start by giving you a bitof this client's story.
She is in the health andwellness field, but even with
(01:05):
her background, she wasstruggling with her own weight.
She told me that she wascarrying about 10 pounds more
than what felt good to her.
She'd been trying to shed thisweight, but it just wouldn't
budge.
No matter what she did to losethe weight, it would just come
back.
She's in her early fifties anddecided she needed help.
She wanted to get rid of the 10pounds before it became 15 or
(01:28):
even 20 pounds.
Here's the thing Even coachesneed coaches.
Being in the health andwellness field and being
brilliant at helping otherpeople doesn't mean you will be
brilliant at helping yourself.
There's a thing about being soclose to a problem that can make
it impossible to see thesolution.
A coach friend of mine put itthis way you can't read the
(01:49):
label from inside the jar.
For all of these reasons, thiscoach reached out to me because
my specialty is weight loss formature women, women in
perimenopause and beyond.
On November 1st she sent methis message.
I can wear my skinny jeans.
Well, I'm probably about apound of fat away from being as
comfortable.
On November 1st she sent methis message.
She was impressed and I washappy she noticed.
(02:24):
My client goes on to saytypically they say people don't
notice until you lose 20 pounds.
I'm still trying to reach my 10pound mark, but I haven't
weighed myself in a week, somaybe I'm there.
That was the whole message.
She was very excited.
There were lots of exclamationpoints and smiley emojis.
A few specific things I want topull out of this message.
Number one this client is inher 50s and she's rocking skinny
(02:48):
jeans.
She's awesome.
Number two she said I haveabout one more pound of fat to
lose, not weight.
Number three she was happy thather coworker noticed her weight
loss but thought it was strangebecause she had heard that
weight loss isn't somethingother people notice unless
someone loses about 20 pounds ormore, and she had only lost
(03:12):
about 10 pounds.
Traditional weight loss is allabout pounds on the bathroom
scale.
My clients know it's fatthey're working to lose, not
weight.
In general.
The change they want is withbody composition, the ratio
between how much fat they haveversus how much muscle they have
.
Muscle and fat are different.
When you compare one pound ofmuscle to one pound of fat, you
(03:35):
will see that the muscle issmaller than the fat.
It's more compact and tighterlooking.
That's what we want with weightloss to be smaller.
But the fat it's more compactand tighter looking.
That's what we want with weightloss to be smaller but also
tighter.
This client has learned how tolose fat, not just weight.
Yes, the number on the bathroomscale is dropping, but the real
change is happening before hereyes and evidently the eyes of
(03:57):
the people.
She knows, when you change yourbody in a healthy way, you lose
fat while holding on to muscle.
You get leaner and tighter andthis type of change is
noticeable even when the numberon the scale hasn't had a big
drop.
You can change the entire lookof your body and drop several
sizes and clothes without yourscale weight changing at all.
(04:19):
Another client of mine is apower lifter and she's
experiencing the bodycomposition change without the
scale change.
She's losing fat but alsoincreasing her muscle mass, so
her weight is the same but herclothes are too big.
She described this to me aslooking like a little girl
trying on her mom's clothes.
When you lose fat and increasemuscle, you can be very weight
(04:39):
stable but much leaner andtrimmer.
Visually You'll notice thisbecause your clothes get looser
and even too big.
Your friends will notice too,but at first they'll know you
look great but not be able toreally put their finger on
what's different.
My client's coworker was ableto see what was different
because she noticed that myclient's jeans were very baggy.
Baggy jeans means weight loss.
(05:00):
I have another client whodescribed fat loss as finally
being able to see what had beenhiding under the layer of fat
she'd been carrying around foryears.
When you change your body in anunhealthy and an unsustainable
way traditional, very lowcalorie crash dieting, for
example you lose fat, but youalso lose muscle.
I believe this is why weightloss from traditional dieting
(05:24):
isn't noticeable until after 20or more pounds are lost.
The fat is still there.
It gets looser and squishier,but it's still what's visible.
After about 20 or more pounds,a person will likely look
physically smaller, and that isnoticeable.
Unfortunately, as you shedmuscle, you're less likely to
(05:45):
look fit and tight.
You may look smaller, butyou'll still look squishy Not
what we want to see in themirror.
Weight loss is supposed to makeus look better.
Everyone wants to look goodnaked.
There's a bigger problem withthe muscle loss from traditional
dieting.
When you burn off your muscle,you're burning down your
metabolic house.
(06:05):
The more muscle you have, themore calories you burn at rest.
Muscle is a calorie burningmachine.
This is why traditional dietingor unhealthy weight loss
creates a yo-yo pattern of loss,then gain.
As you lose muscle, you losethe ability to burn the amount
of calories you used to burn.
What you used to eat that keptyour weight stable will now be
(06:28):
too much and cause you toactually gain weight.
You cut your calories, sufferwith hunger and out of control
cravings, but you continue todeny yourself because you see
the scale shifting.
The pounds are coming off.
You hit your goal weight.
You go back to doing what youused to do to maintain your
weight.
You're eating your normal foodin moderation so that you don't
(06:50):
gain the weight back, but beforelong you notice that you are
once again gaining weight.
You're confused and frustratedbecause you're doing what you
used to do the same things thatmaintained your weight before
your diet, but now it's notworking.
Regular life is causing you togain weight.
This is because of muscle loss.
You're stuck in a yo-yo pattern.
(07:12):
You lost muscle as part of yourweight loss.
Your body burns fewer caloriesthan it used to in a day.
What you used to eat tomaintain your weight is now too
much, causing you to gain weight.
It takes some time to trulybelieve you're putting on weight
and before you know it, you'veput on more weight than you even
lost.
(07:32):
The cycle begins again.
Traditional, low-calorie,restrictive dieting tends to
destroy lean muscle becausethere's no attention to where
calories are coming from.
The body doesn't get thenutrients it needs to maintain a
strong muscular foundation.
Without the calories andnutrients to function properly,
your body will cannibalizeitself to stay alive.
(07:55):
It will destroy muscle to getwhat it needs to function.
Healthy body change as fat lossis a product of what you choose
to eat.
Prioritize the nutrients yourbody needs and your body will
optimize function.
Excess fat isn't optimal.
Your body wants to get rid ofthat fat just as much as you do.
Yes, calories matter, but whenyou're eating calories from the
(08:17):
right foods, your body usesthose calories efficiently,
reducing what needs to be storedas fat.
The right foods encourage yourbody to shed fat while
maintaining muscle.
My client is experiencing bodychange as fat loss.
She's getting leaner, notskinnier.
Remember, one pound of fat is alot bigger than one pound of
(08:37):
muscle.
As my client shed the fat, itwas very visibly noticeable to
her and to other people.
The best part Her reality is somuch better than just weight
loss.
The body composition change iswhat's causing her to have more
energy, fit into her favoriteclothes and like what she sees
in the mirror.
She's now food confident.
She knows how to enjoy food ina way that works for her body.
(09:00):
This is what allowed her to getthe results she wanted, but
it's also what will make it easyfor her to keep those results.
Healthy weight loss keeps yourmetabolism humming your food.
What you eat doesn't cause youto gain weight.
It keeps you fit and healthy.
Maintaining your weight feelseasy because it is.
You and your body are workingas a team.
(09:21):
You give your body what itneeds and in return, you get
what you want.
No excessive hunger,uncontrolled cravings, lack of
energy or mood swings.
You feel good and you look good.
Let's end this episode with aquestion.
You look the way you want.
You like what you see in themirror.
You feel confident naked.
Your clothes are the size youlike and they fit the way you
(09:44):
like.
You feel good.
You have a good mood, yourappetite is easily satisfied,
your body is comfortable and youhave great energy.
As a bonus, the blood work yourdoctor ran came back with a
gold star.
If all of this was your reality,would you care what the number
on the scale said?
Remember, your clothes fitbetter than ever.
(10:06):
You like what you see in themirror.
Your health is amazing.
Would you care what the scalesaid?
I don't think you would.
So today, stop worrying so muchabout what the scale says and
start looking at these othermetrics that are so much more
meaningful when it comes toenjoying your life.
Check in on how you feel, howyou're sleeping, what your
(10:28):
hunger is like, if you'recraving things or not, how your
energy is during the day, howyour clothes are fitting.
If these metrics are lining upthe way you want them to, then
keep doing what you're doing.
If not, then you need to figureout what you need to do
differently so that you get whatyou want.
A different result will requiredifferent action.
(10:49):
Pick one thing and work on that.
Once you've made progress, moveto the next thing.
If you're not sure where tostart, go back and listen to
some of my previous podcastepisodes.
If you want a more personalassessment, click the link in
the podcast notes to book a freeconsult.
All right, have a great weekand I will be back in the next
(11:09):
episode.
Do you like the idea of eatingfor the body you want?
Is there a piece of you that'seager to learn how to become
leaner, stronger and healthierwithout having to overhaul your
entire life?
If this is you, then you're inluck, because this is what I do
I can help you reconnect andwork with your body so that you
(11:30):
can enjoy the body, comfort andconfidence you deserve, eating
foods you love.
Click the free consult link inthe show notes.
Let's talk about where you are,what you want and how you can
get there.
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal busy life in this modern
, sugar-filled world.
Hello, simplifiers, I receiveda message from a client the
other day that I wanted to sharefor a couple of reasons.
One, I want you to get aglimpse of the happiness and
excitement that you get when thethings you're doing to manage
(00:44):
your weight and improve yourhealth actually work.
Two, I want to highlight a fewspecific things my client said
in this message.
And three, I want to explainhow healthy weight loss works
and why it's so noticeable.
Let me start by giving you a bitof this client's story.
She is in the health andwellness field, but even with
(01:05):
her background, she wasstruggling with her own weight.
She told me that she wascarrying about 10 pounds more
than what felt good to her.
She'd been trying to shed thisweight, but it just wouldn't
budge.
No matter what she did to losethe weight, it would just come
back.
She's in her early fifties anddecided she needed help.
She wanted to get rid of the 10pounds before it became 15 or
(01:28):
even 20 pounds.
Here's the thing Even coachesneed coaches.
Being in the health andwellness field and being
brilliant at helping otherpeople doesn't mean you will be
brilliant at helping yourself.
There's a thing about being soclose to a problem that can make
it impossible to see thesolution.
A coach friend of mine put itthis way you can't read the
(01:49):
label from inside the jar.
For all of these reasons, thiscoach reached out to me because
my specialty is weight loss formature women, women in
perimenopause and beyond.
On November 1st she sent methis message.
I can wear my skinny jeans.
Well, I'm probably about apound of fat away from being as
comfortable.
On November 1st she sent methis message.
She was impressed and I washappy she noticed.
(02:24):
My client goes on to saytypically they say people don't
notice until you lose 20 pounds.
I'm still trying to reach my 10pound mark, but I haven't
weighed myself in a week, somaybe I'm there.
That was the whole message.
She was very excited.
There were lots of exclamationpoints and smiley emojis.
A few specific things I want topull out of this message.
Number one this client is inher 50s and she's rocking skinny
(02:48):
jeans.
She's awesome.
Number two she said I haveabout one more pound of fat to
lose, not weight.
Number three she was happy thather coworker noticed her weight
loss but thought it was strangebecause she had heard that
weight loss isn't somethingother people notice unless
someone loses about 20 pounds ormore, and she had only lost
(03:12):
about 10 pounds.
Traditional weight loss is allabout pounds on the bathroom
scale.
My clients know it's fatthey're working to lose, not
weight.
In general.
The change they want is withbody composition, the ratio
between how much fat they haveversus how much muscle they have
.
Muscle and fat are different.
When you compare one pound ofmuscle to one pound of fat, you
(03:35):
will see that the muscle issmaller than the fat.
It's more compact and tighterlooking.
That's what we want with weightloss to be smaller.
But the fat it's more compactand tighter looking.
That's what we want with weightloss to be smaller but also
tighter.
This client has learned how tolose fat, not just weight.
Yes, the number on the bathroomscale is dropping, but the real
change is happening before hereyes and evidently the eyes of
(03:57):
the people.
She knows, when you change yourbody in a healthy way, you lose
fat while holding on to muscle.
You get leaner and tighter andthis type of change is
noticeable even when the numberon the scale hasn't had a big
drop.
You can change the entire lookof your body and drop several
sizes and clothes without yourscale weight changing at all.
(04:19):
Another client of mine is apower lifter and she's
experiencing the bodycomposition change without the
scale change.
She's losing fat but alsoincreasing her muscle mass, so
her weight is the same but herclothes are too big.
She described this to me aslooking like a little girl
trying on her mom's clothes.
When you lose fat and increasemuscle, you can be very weight
(04:39):
stable but much leaner andtrimmer.
Visually You'll notice thisbecause your clothes get looser
and even too big.
Your friends will notice too,but at first they'll know you
look great but not be able toreally put their finger on
what's different.
My client's coworker was ableto see what was different
because she noticed that myclient's jeans were very baggy.
Baggy jeans means weight loss.
(05:00):
I have another client whodescribed fat loss as finally
being able to see what had beenhiding under the layer of fat
she'd been carrying around foryears.
When you change your body in anunhealthy and an unsustainable
way traditional, very lowcalorie crash dieting, for
example you lose fat, but youalso lose muscle.
I believe this is why weightloss from traditional dieting
(05:24):
isn't noticeable until after 20or more pounds are lost.
The fat is still there.
It gets looser and squishier,but it's still what's visible.
After about 20 or more pounds,a person will likely look
physically smaller, and that isnoticeable.
Unfortunately, as you shedmuscle, you're less likely to
(05:45):
look fit and tight.
You may look smaller, butyou'll still look squishy Not
what we want to see in themirror.
Weight loss is supposed to makeus look better.
Everyone wants to look goodnaked.
There's a bigger problem withthe muscle loss from traditional
dieting.
When you burn off your muscle,you're burning down your
metabolic house.
(06:05):
The more muscle you have, themore calories you burn at rest.
Muscle is a calorie burningmachine.
This is why traditional dietingor unhealthy weight loss
creates a yo-yo pattern of loss,then gain.
As you lose muscle, you losethe ability to burn the amount
of calories you used to burn.
What you used to eat that keptyour weight stable will now be
(06:28):
too much and cause you toactually gain weight.
You cut your calories, sufferwith hunger and out of control
cravings, but you continue todeny yourself because you see
the scale shifting.
The pounds are coming off.
You hit your goal weight.
You go back to doing what youused to do to maintain your
weight.
You're eating your normal foodin moderation so that you don't
(06:50):
gain the weight back, but beforelong you notice that you are
once again gaining weight.
You're confused and frustratedbecause you're doing what you
used to do the same things thatmaintained your weight before
your diet, but now it's notworking.
Regular life is causing you togain weight.
This is because of muscle loss.
You're stuck in a yo-yo pattern.
(07:12):
You lost muscle as part of yourweight loss.
Your body burns fewer caloriesthan it used to in a day.
What you used to eat tomaintain your weight is now too
much, causing you to gain weight.
It takes some time to trulybelieve you're putting on weight
and before you know it, you'veput on more weight than you even
lost.
(07:32):
The cycle begins again.
Traditional, low-calorie,restrictive dieting tends to
destroy lean muscle becausethere's no attention to where
calories are coming from.
The body doesn't get thenutrients it needs to maintain a
strong muscular foundation.
Without the calories andnutrients to function properly,
your body will cannibalizeitself to stay alive.
(07:55):
It will destroy muscle to getwhat it needs to function.
Healthy body change as fat lossis a product of what you choose
to eat.
Prioritize the nutrients yourbody needs and your body will
optimize function.
Excess fat isn't optimal.
Your body wants to get rid ofthat fat just as much as you do.
Yes, calories matter, but whenyou're eating calories from the
(08:17):
right foods, your body usesthose calories efficiently,
reducing what needs to be storedas fat.
The right foods encourage yourbody to shed fat while
maintaining muscle.
My client is experiencing bodychange as fat loss.
She's getting leaner, notskinnier.
Remember, one pound of fat is alot bigger than one pound of
(08:37):
muscle.
As my client shed the fat, itwas very visibly noticeable to
her and to other people.
The best part Her reality is somuch better than just weight
loss.
The body composition change iswhat's causing her to have more
energy, fit into her favoriteclothes and like what she sees
in the mirror.
She's now food confident.
She knows how to enjoy food ina way that works for her body.
(09:00):
This is what allowed her to getthe results she wanted, but
it's also what will make it easyfor her to keep those results.
Healthy weight loss keeps yourmetabolism humming your food.
What you eat doesn't cause youto gain weight.
It keeps you fit and healthy.
Maintaining your weight feelseasy because it is.
You and your body are workingas a team.
(09:21):
You give your body what itneeds and in return, you get
what you want.
No excessive hunger,uncontrolled cravings, lack of
energy or mood swings.
You feel good and you look good.
Let's end this episode with aquestion.
You look the way you want.
You like what you see in themirror.
You feel confident naked.
Your clothes are the size youlike and they fit the way you
(09:44):
like.
You feel good.
You have a good mood, yourappetite is easily satisfied,
your body is comfortable and youhave great energy.
As a bonus, the blood work yourdoctor ran came back with a
gold star.
If all of this was your reality,would you care what the number
on the scale said?
Remember, your clothes fitbetter than ever.
(10:06):
You like what you see in themirror.
Your health is amazing.
Would you care what the scalesaid?
I don't think you would.
So today, stop worrying so muchabout what the scale says and
start looking at these othermetrics that are so much more
meaningful when it comes toenjoying your life.
Check in on how you feel, howyou're sleeping, what your
(10:28):
hunger is like, if you'recraving things or not, how your
energy is during the day, howyour clothes are fitting.
If these metrics are lining upthe way you want them to, then
keep doing what you're doing.
If not, then you need to figureout what you need to do
differently so that you get whatyou want.
A different result will requiredifferent action.
(10:49):
Pick one thing and work on that.
Once you've made progress, moveto the next thing.
If you're not sure where tostart, go back and listen to
some of my previous podcastepisodes.
If you want a more personalassessment, click the link in
the podcast notes to book a freeconsult.
All right, have a great weekand I will be back in the next
(11:09):
episode.
Do you like the idea of eatingfor the body you want?
Is there a piece of you that'seager to learn how to become
leaner, stronger and healthierwithout having to overhaul your
entire life?
If this is you, then you're inluck, because this is what I do
I can help you reconnect andwork with your body so that you
(11:30):
can enjoy the body, comfort andconfidence you deserve, eating
foods you love.
Click the free consult link inthe show notes.
Let's talk about where you are,what you want and how you can
get there.
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