fat loss

From Famine to Feast on FASTer Way to Fat Loss®

I always thought I was fat

Today I want to talk about all things food! I have a long and complicated relationship with food, which left me in starvation mode starting at the age of 13.

My mother always battled her weight, and unfortunately went through that when the only options were strict old-school Weight Watchers and Atkins. She was also bipolar, and would project a lot of her crap on me, including calling me fat.

She took me to Weight Watchers, where they played along and gave me a diet plan. She also tried to take me shopping in Lane Bryant (plus size only), where they laughed at her because I was not plus size.

So basically, I thought I was overweight when I wasn’t. This led me to have no idea of what healthy should look like (apparently it looked like me, but who knew?) and to a place where I just ate 600 calories a day and weight 103 pounds (that is 60 pounds less than I weigh now, and I am at a healthy weight).

I starved myself for decades

From then on, I either ate whatever I wanted and overexercised (I remember doing hundreds of situps in my room at 3am when I couldn’t sleep), or starved and overexercised. After I started endometriosis treatment, and especially after my hysterectomy, I found it impossible to lose weight or fat at all.

I remember carrying lots of snacks and eating little tiny portions every few hours. Stuffing snacks in between Pilates clients was never fun! Then there was the plan that had me counting bites of food (nothing overly controlling about that ;)), the no carb diets (Atkins, South Beach, and Keto - they all ended in a pile of mashed potatoes with bread), and the general calorie cutting plans.

For exercise, I would push myself to do tons of long-form cardio (which I HATED) as well as strength training (low weight/high rep for fat burning, remember?) and Pilates. This took at least an hour every single day. Plus teaching and running around. Why rest?

I was hungry all the time

As you might imagine, I was hungry all the time! All the time!

And I just couldn’t lose weight. I was stressed out, seriously overweight (I went up to 208 at one point), and totally frustrated.

Me at 163 pounds today

Me at 163 pounds today

Me at 208 pounds

Me at 208 pounds

Finally, my thyroid and adrenals went. I started a low dose of levothyroxin, and as I started to feel better I searched for solutions.

Enter the FASTer Way to Fat Loss®

My friend Amanda Tress started talking about this program she had developed, and I watched her gain muscle and lose fat before my eyes, as she was literally eating donuts! I tried some pieces, like intermittent fasting and adding two rest days per week, and immediately started to drop weight and fat.

So when she opened the program up to train coaches, I raised my hand! And here I am, over a year later, still eating more than I have in years and helping others find there happy place. I almost can’t believe how much I eat and don’t gain fat!

I eat full calories for an active woman

Having always lived on around 600-1400 calories per day, I had no idea how much I am actually supposed to eat. When I calculated that on My Fitness Pal, I was amazed to see that I could eat closer to 1600 calories every day! I am never hungry anymore.

Did I say “fasting”? How is that a feast?

Intermittent fasting as I practice it and teach it, simply involves eating within a time window. For me that is 8-12 hours a day, which means that I am fasting 12-16 hours per day (a chunk of which is sleep time).

Because I fit a full 1600 calories into that window, I eat a lot! I just ate a giant chicken cobb salad with avocado and bacon for lunch, after breaking my fast a few hours ago with a protein shake. No deprivation here!

Did I mention donuts?

I also carb cycle, which means that two days per week I intentionally eat very low carb. Not every day, just two days per week (matched with HIIT cardio). The other days I either rest or lift weights, and eat balanced macronutrients (50% carbs).

Because I never want to feel deprived, on a heavy weight training day I will enjoy a treat. Donuts, cookies, pastries, ice cream, and even fried chicken or a burger and fries may show up as my treat in any given week.

Life without treats is not a life I wish to live. That is another reason why I love FASTer Way!

I would love to help you come to a healthy relationship with food that you can maintain forever. My next round starts prep week on Monday, October 29th. Click below for more information and to register!

5 Ways To Cut The Fat Without Sacrificing Flavor

We are all trying to eat better and live a healthier life, and we’re all looking for a way to do it that’s easy to fit into a busy lifestyle.  One of the most popular ways to eat healthier is to cut down on fat in your diet. This is great if you’re eating too much fat, but you still need to do it the right way to see the results you want.

The low-fat craze actually caused a lot more problems than it solved because manufacturers used sugar to improve the flavor of the low-fat foods they produced.  Sugar is the LAST thing you want to consume more of when you’re trying to eat a healthy diet!

Fat is an important part of your daily macros (carbs, fat & protein), but that isn’t permission to eat as much fat as you want.  Most people need to make sure about 30% of their diet is made up of fat.

But Fat = Flavor and I like to eat good food!

The good news is, you can still eat delicious food, even if you’re trimming the fat to hit your 30% macro goal.  I recently had a fantastic chat over Facebook Live with professional chef Aelie Swift where she shared some of her best tips for lowering fat without lowering flavor.

5 Ways to Cut the Fat Without Sacrificing Flavor

1. Watch Your Red Meat

Red meat can quickly put you over your 30% goal for the day, but you can eat less without sacrificing your favorite foods!  If you cycle your carbs, (like I teach in the FASTer Way To Fat Loss), then save your red meat for low carb day when you’ll naturally consume more fat instead of carbs.

A great option for a lower fat (but still delicious!) burger is to cut in some ground chicken or turkey when you are preparing your patties.  Use about half ground beef to half ground chicken or turkey and you’ll have a flavorful burger that helps you hit your macros.  This is a lower fat option than 93% lean ground beef.

2. Cook Protein Over High Heat or with Low Heat

If you don’t have a sous vide option at home, a great way to increase flavor without using much fat is to cook it over high heat.  For example, if you cook a chicken breast in a 350℉ oven for 20 minutes, it will be cooked but bland. If you take that same chicken breast and sear it on the stovetop, then put it in the oven at a high heat to finish, you’ll have beautiful caramelization and incredible flavor with minimal fat.

Sous Vide (French for “under vacuum”) is a cooking method that produces tender, flavorful meat by placing it in a vacuum-sealed bag and cooking in a low-temperature water bath.  No fat is required and the results are moist and delicious. You can cook steak, chicken, salmon, or even poach eggs this way. Sous Vide is used by virtually all high-end restaurants because of the superior results, and recently, home options like the Anova Sous Vide Precision Cooker have become available.

sousvide.jpeg

Roast Vegetables to Caramelize the Sugars

Roasting veggies caramelizes the natural sugars and develops a lot of delicious, fat-free flavor.  You can omit the oil (or cut it down drastically) when you roast instead of steam your veggies. As with chicken breast or steak, using high heat to develop a beautiful, caramelized crust is the key to more flavor with less fat.

As a general rule of thumb, roast veggies at 400℉ until they’re nicely browned (the timing will vary based on the size of the vegetables).  

Use Aromatics

Infuse flavor into your food using aromatics like garlic, onions and herbs.  They provide incredible flavor that you can’t get any other way, not even with fat.  Use fresh herbs to finish your food, and dried herbs for a longer cooking time. If you’re using the sous vide method, add your aromatics to the bag with your meat.  You’ll enjoy restaurant-quality meals at home for a fraction of the cost.

Add Citrus and Salt

If your dish seems bland or lacking, add some citrus to lift up the flavor.  Lemon is delicious with chicken.  Orange is a great compliment to salmon.  Sometimes acid is all a dish needs for the pop of flavor you want!

Don’t be afraid of salt!  If your dish is flat, it might just need a little seasoning to bring out the flavor.  You don’t need a lot of salt to make it delicious, just be sure to season to taste for best results.

You can enjoy delicious, restaurant-quality meals at home with less fat and more flavor—all while sticking to your macros and living the FASTer Way lifestyle.  

Hungry For More?

If you want to cook more from home but need some help figuring it out, you can check out Aelie’s 4 week meal plan for delicious lunch and dinner options.  

Wondering about the FASTer Way so you can easily live a healthier lifestyle?  Join me for the next round. We start soon, so don’t wait to register! It’s the best program on the market and it’s transformed the health of thousands of women.  Join the ranks, we’re saving you a spot!