Struggling with Fat Loss Nutrition? Here are 2 Helpful Resources

Fat Loss Articles You Should Read if You Struggle with NutritionI don’t talk a lot about nutrition here because a) I’m not a nutritionist, and b) just when I think I have it figured out, I don’t.

But Point B is actually a good one (sometimes I am sort of smart!) because, from what I’ve learned through experience and lots of reading on the subject, nobody has it figured out completely. That’s because our bodies and our hormones are constantly changing and adjusting to our environments, and that includes the foods we eat and the type of exercise we do. This becomes increasingly clear as we age (you guys, I’m gonna be 40 this year).

Point B is also why I am super wary of one-size-fits-all “weight loss” programs like Weight Watchers. (Read this awesome explanation of why Oprah is doing Weight Watchers here—it’s not why you think. Thanks to my friend Marsha for sharing it.) I did Weight Watchers several times (before I knew better pre-2009) and each time I would lose and then gain it all back.

These types of programs don’t work for long-term fat loss and body change. Why? I’ve got a couple good links for you to check out at the end…stay with me here…

Our bodies are all so different. Okay, duh, we all look different. But did you know our insides are different, too? We all have different hormonal make-ups. The way our bodies use food is unique to each of us.

I could follow Weight Watchers and eat based on their points (or whatever they’re doing now), and still be eating foods that my body stores as fat. For me, sugar (even in the form of healthy foods like starchy potatoes and brown rice, etc.) is stored mostly as fat. But that’s just me. Your body is different.

And don’t take my word for it because…well, see Point A. Here are a couple not-too-long articles to read if you have been struggling with nutrition and weight or fat loss.

Naturopathic doctor and fat loss expert Jade Teta writes about it in an article called, simply: How to Reduce Belly Fat. I have read this many times, yet I always forget. This is an area of my body I struggle with quite a bit. While I don’t have a really big belly, it’s actually not a good size for my frame, and by that I mean it’s an unhealthy size. Story fat around the organs in your mid-section can be dangerous. But that’s a post for another time. Here’s an excerpt from Dr. Teta’s article:

“The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality.” source

Another great article by Dr. Teta is this one about Health Foods vs. Fat Loss Foods. It makes a great point, so check it out here: 10 Healthiest Fat Loss Foods. Here’s an excerpt:

“Healthy eating has to do with vitamin amounts, mineral concentrations, essential fat content, fiber, and phytonutrient levels. There are plenty of foods that have great nutrient profiles that are not going to help most people lose fat. These include whole grains, nuts/seeds, avocados, olives, and high fat dairy foods to name a few.” source

Both articles have helped me get back on track this week after near-constant sugar cravings last week. I hope they help you, too. 🙂

Friday Recap and Results: Forgiveness

Well, this week went fast. The first week of my fourth round of Metabolic Prime is done and DONE. We are expecting a big rain and wind storm here in the Pacific Northwest, so I’m going to make this recap and results post quick.

Recap:

My nutrition choices this week were off-point. More of an oval shape. I have a serious tortilla chip problem that I will probably have to seek help for.

My workouts got done. Earlier in the week was tough, though, because my sleep was so bad, but it got better. Today, I had a great workout. I switched to 20-pound dumbbells for a majority of the lifts, too, so that’s a win.

I did not walk as much as I wanted to this week. I often got only 5,000-7,000 steps. The goal is 10,000 or more.

Friday recap

I’m keeping up with my bullet journaling! I just got a new one–a real one–and am busy setting it up. It has helped me stay on task most days. The one thing I’ve been ignoring, however, is my daily goals chart. Which reminds me…

I just finished reading Ann Patchett’s book The Getaway Car (<-affiliate link, thank you), which is about her experience becoming a novelist. In it, she talks about forgiving herself during the writing process, but I believe it applies to many things in our lives, including our fitness journeys:

“Forgiveness. The ability to forgive oneself. Stop here for a few breaths and think about this, because it is the key to making art and very possibly the key to finding any semblance of happiness in life.”

I forgive myself for those days when I ate so many chips I made myself sick. I forgive myself for not getting all my walks in. Life is too short to dwell on what happened last week. Tomorrow is a new day. Onward and upward. (Hope I take my own advice.)

Results:

Somehow, despite my poor choices, my weight stayed the same as last week at 151.6 and I lost a half inch on my hips and waist. So, I don’t know. I think my body is super comfy at 151.6 right now. I don’t mind. What I’d like is for some inches to come off my belly and hips and thighs. The answer, I know, is nutrition. I can’t eat half a bag of chips if I want better results.

Here’s my pic after my first week of my fourth round of Metabolic Prime:

Metabolic Prime Results Round 4
Metabolic Prime: Round 4, Phase 1, Week 1

Plan:

So, next week, I plan to focus on nutrition. The good news is that I’m starting a new part-time job and so there’ll be less opportunity to seek out the chips. (Of course, I could just not buy the chips.) However, there’ll be more opportunities to stress eat.

Forgiveness. Forgiveness. Forgiveness.

Recipe: Cherry Vanilla Almond Smoothie

Recipe for Cherry Vanilla Almond Smoothie without protein powder

We ran out of  protein powder recently, but I wanted a smoothie! Luckily, I have pastuerized egg whites in my fridge, so I made something up and, guess what? It didn’t taste gross. It was actually really good. So, I’m sharing the recipe with you in case you want to try it! (Guys, it tasted like ice cream.)

Cherry Vanilla Almond Smoothie

8 ounces pasteurized egg whites

2 ounces water

1/2 cup frozen unsweetened cherries

1/2 Tablespoon almond butter

1 Tablespoon sliced almonds

1 Tablespoon coconut flour

1/2 teaspoon vanilla extract

1/2 teaspoon almond extract

1 Tablespoon Truvia

1 cup crushed ice

Blend!

We use a (affiliate link coming up for a product I love…wait for it…) BlendTec Professional Series blender — we’ve made more than 2,000 smoothies in it without any problems with the base (I think we’ve had it for 3 or 4 years)! We absolutely love it. About a year ago, one of the jars broke and BlendTec replaced it with two jars for free.

We tried a competing blender before we bought the BlendTec and it just didn’t blend everything up like it should. This was an investment I’m glad we made because we use our blender almost every single day.

In case you’re interested, here’s the approximate nutritional facts for the smoothie:

Calories: 303

Fat: 8.8g

Carbs: 21.5g

Protein: 32.9g


How I (Try) to Get a Good Night’s Sleep

Tips for a better night's sleep

I’m a total zombie today. I’m having a tough time getting anything done. I have no energy. I can barely type this blog post.

I woke up at 5 a.m. for no reason and couldn’t get back to sleep. When I wake up sort of close to my regular wake-up time, my body gets hot like it’s telling me it is time to get up. But it’s not! And then my brain won’t shut off.

I don’t do well on less than 7 hours of sleep, and I only got 5 and a half (because I was irresponsible and went to bed late). Plus, it’s not good for fat loss, and I’m totally blaming it for all the tortilla chips I ate today.

I did try to take a nap, but I have a hard time sleeping during the day. So, tonight, I will pull out all of the sleep tips I know:

  • No alcohol.
  • TV/screen off at least one hour before bed.
  • No water an hour before bed.
  • Epsom salt bath before bed.
  • Turn on humidifier with essential oils.
  • In bed by 10, at the latest, reading.
  • Lights out by 10:30.

I hope it works! What helps you get a full night’s sleep?

New Metabolic Prime Before Pictures and Some Helpful Fat-Loss Books

Hey guys! Happy Monday!

So, I re-started Metabolic Prime again today! I think this is my fourth time, yet I forgot how hard the Phase 1 burnout is (the optional 5-minute workout at the end). Definitely got me!

Here is my new “before” pic that I took this afternoon:

Metabolic Prime before
My hair was so dirty, I needed a hat.

This was my Prime before pic I took in March for their 12-week challenge:

Metabolic Prime Challenge Week 1 | Mom vs. Marathon
My Before Photos

So thankful I took photos. I can see the difference, for sure. I don’t notice it as much in the mirror. Highly recommend taking pics!

If you signed up for Metabolic Prime and are doing it, let me know if you want to join our little closed Facebook group and I’ll add you. 🙂

If you didn’t sign up, but are curious about Metabolic Effect programs, there are a couple of books that I recommend.

Note: The following paragraphs include affiliate links.
I would never recommend something unless I believe in it. 

Their book Lose Weight Here is the closest to what Metabolic Prime is. Click here to read a review last year.

The New Metabolic Effect Diet was their first book. Some of the nutiriton advice has changed slightly, but it’s not that different, and I just loved the way they explained everything in this book. I wrote a long post (that went viral) about how my body responds to ME workouts vs running in this post here.

Either one of these books will get you started or help you get over a plateau in your fat loss journey. And, if you have any questions, feel free to ask me. I’ve read them both multiple times!

Metabolic Prime Changed My Body…and My Mind

How Metabolic Prime Changed My Body
August 2016

You guys know I love Metabolic Effect, and if you’ve been following me for a while, you know that I’ve been doing ME’s program Metabolic Prime since February. Click here for all my Prime posts.

I went from this:

Metabolic Effect | Mom vs. Marathon
February 2016

To this:

Here's What I'm Doing to Get Fit
August 2016

The second picture is after my second round of Prime, but that’s how much I love it and how much it helped me.

I’m about to start another round of Prime on Monday. Want to do it with me? It is open for enrollment again (BUT JUST UNTIL SUNDAY, OCT. 9 so sign up now!) and if you use my link here – http://momvsmarathon.metabolicprime.com/wsl/momvsmarathon – I get a little kickback (so thank you in advance).

Here’s a little bit about Metabolic Prime:

It was created, and is led by, Dr. Jade Teta from Metabolic Effect. The workouts have four phases, each are three weeks and there are three workouts each week: Awaken, Energize, Overload and Max. (Overload and Max are my favorite phases, naturally.) Within the workouts, there is instruction on personalizing your workout. You can use dumbbells, no weights or stretchy bands–whatever you already have! I like dumbbells.

THE WORKOUTS ARE 15-20 MINUTES LONG! They are 15 minutes and then there is a 5-minute bonus workout you can do if you want, but is not required. I always do it because I like to get even more sweaty. LOL

I have transformed my body through nutrition (see below) and these full-body workouts. I love that they are fast, but they are tough. I don’t feel like I need more after doing a Metabolic Prime workout. It helped me go from a “more exercise is better” mindset to a “smarter is better” mindset.

Prime also comes with a lot of really important information about nutrition and metabolism. For me, the nutrition was a total game changer. I learned that I need a lot of protein, lots of vegetables, and a moderate amount of fat and starch.

The program comes with the four 3-week-long exercises, a workout calendar, a body transformation tracker, a “rapid results” quick-start guide, 12-weeks of meal plans and ideas, and more information that will help you on your fat-loss journey.

I don’t know what else to say! I love Metabolic Prime and I wish everyone could experience the same success that I have enjoyed.

And, you guys, it’s super affordable. It’s only $37! Order here by Oct. 9: http://momvsmarathon.metabolicprime.com/wsl/momvsmarathon

And let me know if you have any questions. I have been following ME for a long time. 🙂

Dear Friends, Here’s What I’m Doing to Get Fit

I am participating in a challenge on Instagram this month, so I’ve been sharing workout photos (read: photos of me flexing). Here are a couple of them:

Here's What I'm Doing to Get Fit

Here's What I'm Doing to Get Fit
I call this one “baby abs.”

Because of this, several people have asked me what I’ve been doing.

Below is an email I wrote to one of those people. It is a basic overview, but please feel free to ask me more and I can go into more detail.

Dear Friend,

It’s taken me a while to figure out what type of diet and exercise works BEST for me, but what really helped me were the people of Metabolic Effect (metaboliceffect.com). The founder (Jade Teta) is a naturopathic doctor and a trainer.

They have a couple of books: Lose Weight Here is the most recent and is basically what I am doing. The authors had an online program called Metabolic Prime, and that’s what I’m on my second round of. That is here: http://www.metabolicprime.com/ (I don’t know how much it costs now; I got it at an introductory price.)

But…Jade Teta is the guy you want to listen to. (Note: His wife Jill Coleman of JillFit.com is also very helpful. It is her challenge I am participating in this month.)

Couple questions to answer:

  1. Why are you looking to get fit? For me, answering this question was super important. At one time, my “why” was getting fit enough to run a marathon. Now it’s changed to getting leaner and stronger, so I can be all-around fit.
  2. Is there a type of exercise you like to do? This was important to me because at one time I loved running long distances. But after several years of that, I realized I didn’t like it as much anymore, and I had to find something else I liked, which ended up being lifting weights and walking. If you like what you’re doing, you’ll be more successful.

Eating

I eat high protein and veggies, and moderate to lower fat and carb. I am on a gluten-free diet right now because of a thyroid thing. I do keep track of what I eat on the My Fitness Pal app (you can find me @momvsmarathon), but I’m less concerned with calories, and more interested in my ratios: 40% protein, 30% fat, 30% carb.

Basically, I just try to have more protein than carbs or fats on a good day. For carbs, I try to eat whole food carbs, such as sweet potatoes or rice, and not as much starchy white carbs (like hamburger buns). I eat a lot of egg white omelettes and protein smoothies.

Eating is like 80% of the equation! People always get so focused on exercise, but diet is the thing that will make the biggest difference.

Exercise

I try to get 10,000 steps per day total and that usually means I need one or two longish walks. The My Fitness Pal app tracks it for me.

I usually do a 20-minute metabolic workout with dumbbells 3x/week and on the other days I sprint 2-3x/week (I sprint for 20-30 seconds and then walk to recover and then sprint and then walk and then sprint and then walk for a total of 20 minutes).

I typically take 1-2 rest days where the only “workout” I do is trying to get my 10,000 steps (usually just a couple longish walks).

For example, my week might look like this: Metabolic Workout with Weights M, W, F; Sprinting T, Th, Sat. Walking every day. No hard workouts on Sunday.

The key here is that the “tough” workout is only 20 minutes. It’s so do-able.

HOWEVER, my husband has been able to drop a lot of weight through simply getting 10,000 steps every day and paying attention to what and how much he eats with the My Fitness Pal app. He’s not interested in building a ton of muscle like I am. He simply needed to move more. He also eats high protein and veggies, and moderate to lower fats and carbs.

I hope this helps! I feel like I could write so much more, but this is the basics.

I think it’s important to pick one thing to start with. Pick walking 10,000 steps a day and start with that, for example. Do it for a couple of weeks, then work on diet.

When you do a bunch of changes all at once, it’s super hard to stick with anything because it’s so overwhelming. But if you change one thing every couple of weeks, eventually you’ll have changed a bunch of things and made a bunch of healthy habits. Does this make sense?

Send me your questions! I love this crap!