You already know how often scale fluctuations can happen while losing weight. Even while knowing this, seeing a 3 lb increase in weight when you hop on the scale can make you feel like you messed up somehow. I receive tons of emails from my students about this. They immediately jump to thinking they are… Continue reading You Did NOT Gain 3 lbs Of Fat Overnight.
Your weight can be influenced by a direct or an indirect drive to eat more as well as fluctuations due to water retention (not fat gain). Let's talk about things that can impact your weight that are NOT directly related to calorie consumption. Sodium Salt and water follow each other in the body. Increasing salt… Continue reading Things That Can Impact Your Weight
Added sugar is a component of the carbohydrate macronutrient. And honestly, I don't really care about how much added sugar my students are consuming while trying to lose weight. Let me explain why. I calculate calorie & macro goals for my students to ensure they are in a gentle calorie deficit. I encourage them to… Continue reading Why I Don’t Really Care About Added Sugar While Losing Weight
Below illustrates the portion size of Greek yogurt, cheese, tofu, chickpeas, and chicken equivalent to 30 grams of protein. Nonfat Greek yogurt 30 gm protein is about 1 cup = 180 calories Shredded cheddar cheese 30 gm protein is about 3/4 cup + 1 tbsp = 357 calories Tofu 30 gm protein is about 3/4… Continue reading What 30 Grams Of Protein Looks Like
A question I receive quite frequently- should I be counting macronutrients or calories to lose weight? Let’s start off by taking it back to the basics so we can really understand the importance of each. Macronutrients refer to the three essential nutrients that provide us calories in the diet- carbohydrates, protein, and fat. Each plays… Continue reading Macros or calorie counting? What’s the best for weight loss?
You're on your weight loss journey and it's Saturday morning. You have a birthday party to attend in the evening and you want to be able to enjoy yourself. But you're in a calorie deficit. And you know realistically having wine, chips & guac, pizza, and cake with ice cream can mean going over your… Continue reading Skipping Meals & Saving Calories For Later
Have you ever noticed that you lose a good amount of weight as you first begin your weight loss journey? But then it slows down? I had a student email me the other day telling me she lost 3.2 lbs during her first week in my course- Flexible Eating 101. I calculated her calorie goal… Continue reading Why You Lose Weight FAST (In The Beginning)
We all have cravings for foods, and for me, sweets are on top of my daily list. Most of the time I'm able to satisfy a craving for something sweet with a portion of the food. For many, a portion never feels enough. The second these individuals allow themselves to enjoy something sweet, they feel… Continue reading How To Manage Sugar Cravings In A Calorie Deficit
If you ever see a protein powder claiming to help decrease body fat.. don't fall for it! You probably have this idea in your mind that consuming more protein is probably a good idea while losing weight but might not be exactly sure when or how you made that realization. And growing up with the… Continue reading Can protein powder boost fat loss?
You've probably heard that muscle weighs more than fat and that sometimes the reason the weight loss scale is not moving is because you are gaining muscle (if you're engaging in strength or resistance training). Source: Avance Care This can definitely happen. But it's not that muscle "weighs" more than fat. In the photo above… Continue reading Does Muscle Weigh More Than Fat?