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How I'd De-Bloat and Lose 20 lbs If I Was Starting Completely Over — Transcript

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0:00If your stomach is down when you wake
0:01up, and it gets massively bigger by
0:03dinner, if food just sits in you, if
0:06you're tired after every single meal,
0:08your skin's acting up, you're craving
0:11sugar like it's a full-time job, and the
0:13scale just seems like it's jumping up 4
0:15lb overnight, it's not bad luck,
0:17nothing's wrong with you. That's just
0:19your gut, and your gut runs your entire
0:22body, your bloat, your cravings, your
0:25energy, your face. In this video, I'm
0:28going to give you a 40-day plan day by
0:31day. You'll know exactly what starts
0:34when to heal your gut with food and
0:37water, no teas, no cleanses, no $80
0:41powders. And then you will use that
0:43healed gut to lose real weight with
0:46actual math. And I mean this for all of
0:48you, whether you've got 10 lb to lose or
0:51over 50. The plan is the same plan. Your
0:54gut doesn't care what your goal is. By
0:57the end of the video, you will
0:59understand your body better than most
1:01people ever will. So, get comfortable,
1:04and if you're ready to lock in, make
1:06sure you guys comment healed with your
1:08start date, and we're going to be doing
1:10this together, okay? You guys can
1:11encourage each other in the comments
1:13below, and there are statistics that
1:14show when you guys actually comment
1:16publicly a start date, it holds you
1:19accountable, and you are more likely to
1:21finish. So, make sure you comment healed
1:23with your start date. I really just want
1:25to remind you guys that you're not doing
1:26this alone. Thousands of women in this
1:28comment section wake up puffy,
1:31exhausted, and decided that when they're
1:33watching their video,
1:34they've had enough. Phase one, the fake
1:37weight. Phase one is day zero, today,
1:39the day you are watching this video.
1:41There's nothing to cook. Your only job
1:43today is to watch this phase and let it
1:46rewire how you need a scale, because
1:48everything in the next 40 days builds on
1:51it. Before I let you change one thing
1:53about how you eat, you need to
1:55understand what you are looking at when
1:57you actually step on a scale because
1:59this is where every beginner loses her
2:04mind.
2:05Okay, write this down. Scale weighs
2:08three things: water, waste, and fat. And
2:12your gut is in charge of two of them.
2:16Your scale is not a fat detector. It's
2:18an everything currently inside my body
2:22detector. Think of your body like a
2:24suitcase at the airport, a really
2:26crowded airport. I'm from LA, so my
2:29airport is LAX, unfortunately.
2:32The suitcase weighs 50 lb. Is that all
2:35clothes?
2:36No. It's clothes, it's shoes, it's
2:39toiletries, and the suitcase itself. Fat
2:42is the clothes. Water and waste are
2:45everything else. And in week one, for
2:48most of you, the water and the waste are
2:51huge. Weight number one is water. How
2:54much your body holds swings usually
2:57between two to six pounds in a single
2:59day based on salt, carbs, stress, sleep,
3:04hormones, not fat appearing and
3:07disappearing, just fluid. Weight number
3:10two is waste. Look, we're grown women
3:13here, okay? So, I'm going to say it
3:14plainly. Food takes 1 to 3 days to
3:18travel all the way through you.
3:21At any moment, you are carrying 1 to 4
3:24lb of food that's simply just in
3:27transit. Slow, unhealthy gut. If you
3:30have a slow, unhealthy gut, you're
3:33carrying more for longer periods of
3:35time. That's gut weight. Weight number
3:37three, fat, the real project. And here's
3:41the number that sets you completely
3:43free.
3:44To gain 1 lb of fat, you have to eat
3:48about 3,500 calories more than your body
3:52burns, extra, on top of everything.
3:54Here's a hot girl example, okay? I'm
3:55very visual, so I have example for you
3:58guys. Peace to night math. Let me paint
4:00the scene, okay? It's Saturday with the
4:02girls. Pizza, breadsticks, drinks. Let's
4:05say it's around three It's probably way
4:07more than that, but let's say for the
4:08sake of the exercise it's 3,200
4:10calories. Your body burns roughly around
4:142,100 calories a day just existing. You
4:16already buy 1,100 extra calories. About
4:191/3 of a pound of possible fat. Sunday
4:24scale up 4 lb.
4:27The other 3.7 lb? The other 3.7 lb?
4:32Salt, water, and food in transit. That's
4:36the whole mystery. Let's be clear, you
4:37guys. You have never
4:40ever
4:41ever ever
4:42gained 4 lb of fat overnight in your
4:45life. It's physically impossible. You
4:48gained water and carbo. And both leave
4:51on their own when you stop panicking.
4:54The carb thing, say goodbye to carb fear
4:57forever. I'm about to break this down,
4:59and it's my favorite thing to break down
5:02because it explains every crash diet you
5:05have ever done or someone you know has
5:07done. And because hopefully it's going
5:09to end your carb fear today.
5:13Let me say this super plainly. If you
5:16guys are new here, I do not coddle on
5:18this channel, okay?
5:20Carbs are not the enemy.
5:22Carbs are literal
5:25energy. They are your body's preferred
5:29fuel for your brain. Our brain runs on
5:31them. Your workouts run on them. Your
5:33good mood runs on them. A woman who is
5:37terrified of carbs is a woman terrified
5:40of her own gas tank because that's
5:43exactly what happens when you eat them.
5:45Your body stores them as quick fuel in
5:49your muscles. Scientists, they call it
5:52glycogen.
5:53But all of you need to know is this.
5:56Carbs never
5:58travel alone. Every single gram of fuel
6:02your body stores brings about 3 g of
6:06water with it. Carbs have a water-like
6:10entourage.
6:11>> [laughter]
6:12>> Here's another hot girl example. All
6:14right, so a full carb intake, right? Say
6:16it's around 400 to 500 g stored.
6:19Each gram brings 3 g of water along with
6:23it. Like I said, entourage, right? They
6:25on the bus with the carbs. Full tank
6:28plus entourage is around 3.5 lb of
6:32weight. Fuel and water. Zero fat.
6:38If you cut carbs, you literally start
6:41slowing down. Your tank drains.
6:44Lost 5 lb in a week.
6:46Eat carbs again, tank refills. It all
6:50came back. It never left as fat, you
6:53guys. It never came back as fat. The
6:55tank is just refilled. So,
6:58every low-carb diet that has worked
7:01instantly was draining your fuel tank
7:04and calling it fat loss. That's why it
7:07always comes back like a very annoying
7:09man.
7:11>> [laughter and gasps]
7:12>> Okay? Why you felt like a dead phone
7:15battery the whole time. A full tank
7:18isn't failure. A full tank is energy. In
7:21this plan, you keep your carbs. It
7:24literally is your fuel
7:26for your workouts and your brain. And
7:28I'm showing you guys how we lose fat the
7:31only way fat actually leaves the body.
7:34The math is in phase four. We will get
7:36there, okay? Now, you know better than
7:39the people still doing it. Bloat then is
7:41really three things. Tainted water, a
7:43slow crowded gut, and a full tank with
7:46its entourage. Fat takes months to move,
7:49months. Stuff moves in days. So, the
7:52plan is simple. Heal the gut first. The
7:55fast, visible, feel it in your jeans
7:59win, then run the fat loss math on a
8:02body that's finally telling the truth.
8:04Phase two, let's flush it. Day 1 through
8:0714 of your 40. This is where your 40
8:09days officially begin. Day 1 through 14,
8:14six moves, all running at the same time.
8:18Every single day. And none of it is a
8:19cleanse, okay? All of them are just how
8:21your body works. Move number one, drink
8:25more water. Yes, more.
8:28I know.
8:29You're puffy. So, more water sounds
8:31insane. Here's the deal. Your body has a
8:34drought alarm. When you drink water
8:37randomly, every couple sips, right?
8:40And you're not drinking enough of it,
8:42the alarm goes off. And your body does
8:45what anyone does in a drought.
8:49It hoards. It grips.
8:52Woah, almost see how passionate I am? It
8:55grips every drop. And what happens?
8:59You puff up like a blowfish.
9:01Think of it like a paycheck. If you're
9:02paid randomly, right? You'll probably
9:05hoard every single dollar cuz you don't
9:07know when's the next time you're going
9:08to get paid again. If you're paid every
9:10Friday like clockwork, you relax a
9:13little bit.
9:14Let the money flow.
9:16Water works the exact same way. Give
9:18your body a reliable half a gallon every
9:21single day, and the alarm shuts off, and
9:23it lets the hoarded water go. That's the
9:27paradox. Drinking more is how you hoard
9:30less.
9:32Move number two.
9:33Stop fearing salt. Start adding
9:35potassium. Everybody and their mama
9:39>> [laughter]
9:39>> tells a bloated woman, "Cut salt." This
9:42is lazy advice, okay? It's only half the
9:44story. Here's the whole story in one
9:46simple line. Salt is the sponge.
9:49Potassium is the ring out. You know that
9:51satisfying feeling when you ring out the
9:53freshly wet sponge? I don't know about
9:55y'all, but I love doing that.
9:57Salt pulls water into your tissues and
10:00holds it there. Potassium is the mineral
10:03that rings the sponge out and lets your
10:05body release the extra. They're a
10:07two-person team, and you've been
10:10screaming at one while completely
10:13ignoring the other. The average woman is
10:15eating way too much salt, mostly hidden
10:17in packaged food, restaurant food, not
10:20her salt shaker, and not nearly enough
10:24ringing out. So, the fix isn't fear. The
10:27fix is adding bananas, avocado, spinach,
10:33yogurt, salmon, a baked potato with the
10:35skin on, okay? That's intentional. Okay,
10:38here's a hot girl example. You guys can
10:39see here on the screen, okay? The ring
10:41out day. This is just an example. You
10:43guys can see here. We have breakfast,
10:46banana, we have lunch, Greek yogurt,
10:49dinner, and this is actually all really
10:51good because it's real food cooked at
10:54home. Now, packaged food is the exact
10:57opposite of this example. If you guys
10:59eat mostly real food, whole food, you
11:01never really have to think about this
11:02again. Move number three. Walking, okay?
11:06Bare minimum, I would say 8,000 steps.
11:08But listen to me. If you are very
11:11sedentary and you sit most of the time
11:13and you barely walk 1,000 steps, 2,000
11:16is a win, okay? But I'm just giving you
11:18guys goals to reach for. Our drains,
11:21they have no pump, right? Our heart,
11:24it pumps our blood.
11:26But the fluid sitting in our tissues,
11:30the puffy stuff, it drains through a
11:33separate system that doesn't have a
11:35pump. The only pump it has is our
11:39muscles [clears throat]
11:40moving. Every step literally squeezes
11:44the drains. Sit all day and the fluid
11:47pools, just stay there. When you're
11:50walking and you're running the drain
11:52cycle, 8,000 steps split up however you
11:56want. It doesn't have to be exactly all
11:59at once, you guys. You guys can break
12:00this up. Move number four, kill the
12:02sneaky gas. Three things inflate
12:05beginners like a pool, flow, and nobody
12:08warns them. Okay, carbonated everything.
12:12And look, I'm a sparkling water girl,
12:14but this goes for this too. Diet soda,
12:17seltzer. You are drinking gas and then
12:20wondering why you're full of gas. Check
12:22your nutrition labels, you guys. Check
12:23your bars, your gum, and snacks for the
12:26words I have listed here on the screen.
12:28This is just to help you familiarize
12:29yourself. Your gut can't digest them, so
12:32your gut bacteria eats them. Eating at
12:35the speed of light is insane, you guys.
12:38Inhale your food and swallow air with
12:42it. I do this all the time. Like, I put
12:44the fork down in between bites. I really
12:48chew intentionally. Like, nobody's
12:50chasing me, okay? The food isn't going
12:52anywhere.
12:53This one habit alone flattens the
12:56evening bloat for a lot of women, okay?
12:59Move number five, sleep 7 plus hours
13:02because stress is a water retention
13:05hormone. Short sleep cranks up cortisol,
13:09our stress hormone. And cortisol's job
13:11is to prepare you for emergencies, which
13:14includes ordering your body to hold on
13:18for dear life to salt and water.
13:21Translation, one bad week of sleep can
13:25make you visibly puffier while you're
13:28doing everything else perfectly. Sleep
13:30is not the soft, optional, wellness
13:33thing. It's literally a depuffing tool
13:36with a hormone behind it. A lot of you
13:37guys are using these face tools to help
13:39you depuff when you really just need to
13:40be sleeping more. All shade, all tea.
13:43Move number six is whole foods only,
13:45okay? 14 days. If it has a mom or grew
13:49from the ground, eat it. Meat, eggs,
13:51fish, fruit, vegetables, potatoes, rice,
13:54oats, yogurt. This one rule quietly does
13:57moves two and four for you without
14:00reading a single label. So, what can you
14:01guys expect? Days one to three, maybe
14:03you're a little puffier still. You're
14:05still puffy. The drought alarm is
14:07basically recalibrating, right? But days
14:09four through seven, your morning face
14:12changes first. Days seven through 14,
14:14most women drop between three to eight
14:16pounds of pure inflation and their jeans
14:19confirm it. This wasn't fat and it's
14:21still a completely real win because it's
14:23the first proof your body responds the
14:26moment you stop confusing it. Six habits
14:28at once. Everything I just handed you
14:30guys, the half a gallon, the steps, the
14:32whole foods, the daily check-in, this is
14:34literally the task inside my app, 60
14:37days to her. 60 days to her is a
14:39accountability challenge of you
14:40completing the same daily seven tasks
14:43over a consecutive 60 days. Everything I
14:46mentioned, half a gallon of water, 8,000
14:49steps, 40 minutes of movement, whole
14:51foods only, a daily photo to check your
14:54progress, a mood check and gratitude.
14:57Seven boxes checked every day for 60
15:00days. I built this because I know
15:02exactly how this goes without structure.
15:05Perfect four days. Life happens on day
15:08five and by day eight, you genuinely
15:11can't remember if you're still doing the
15:13thing. My app removes the decision. The
15:16list is just there. Your gut heals in
15:19the first two weeks of it. The other 46
15:21days build the woman who keeps the
15:24promises that she makes to herself. If
15:26you're interested in my app, 60 days to
15:28her, make sure you click the link in the
15:30description or scan the QR code on the
15:32screen. Let's get into phase three.
15:33Phase three, the gut rebuild. All right,
15:36timing first because I know you're going
15:37to ask. You do not wait for the flush to
15:39end on day eight while the flush is
15:42still running. You start layering this
15:44phase on top and it runs through day 28.
15:47Why day eight? Because if you're
15:48following along by then your water's up
15:51and your food is real, which means your
15:53gut is finally ready for what's coming,
15:56the fiber ramp. Start it on day one and
15:59you'll gas yourself out. Start it on day
16:02eight and it lands soft. Actual healing
16:05happens in phase three and it starts
16:08with meeting the trillions of roommates
16:11you didn't even [laughter] know you had.
16:13Your gut is a kitchen
16:15and the staff is starving. They are
16:17famished. Living in your digestive
16:20system right now are trillions, and I'm
16:23not even joking, trillions of bacteria.
16:26Your gut's workforce, okay? A union.
16:29When people say heal your gut, this is
16:32what they mean. Getting that workforce
16:35fed, balanced, and back on schedule.
16:39Picture your gut as a, like I said,
16:41super busy restaurant. I'm talking
16:44Michelin star, like the in the right to
16:47eat crowds, okay? Kitchen, the bacteria
16:51as the staff. When the staff is well
16:53fed, the kitchen runs on time, the food
16:57moves through, everybody's flowing. Have
16:59y'all seen The Bear? They're a little
17:00chaotic, maybe that wasn't the best
17:01example. My point is that nothing's
17:03backed up, okay? The service is smooth
17:05and it's quiet, it's efficient. When the
17:07staff is starving though, which a diet
17:10of mostly processed food absolutely
17:13guarantees, what happens?
17:15The orders pile up, the food sits too
17:18long, and the kitchen gets slow, loud.
17:21Bloated gut is not a broken gut. A
17:24bloated gut is a understaffed kitchen.
17:26So, you're probably like, "Okay, Alyssa,
17:27like, I don't want my kitchen staff to
17:29be
17:30>> [laughter]
17:31>> starving."
17:32What does the staff eat?
17:34Fiber.
17:35Fiber is the part of the plants your
17:37body can't digest, and that's not a
17:40flaw. That's the design. It was never
17:44food for you. It's food for them. Y'all
17:46know by now I'm visual, okay? Here's a
17:48hot girl tip, feeding the staff. For
17:50most women, target is between 25 g of
17:53fiber a day.
17:54Most of us get 15 if we're lucky. That's
17:57a starving staff. Closing the gap with
17:59real food is almost embarrassing.
18:02One cup of raspberries, around 8 g. So,
18:04remember you guys, if you feed the
18:05staff, the kitchen fixes itself. This is
18:08gut healing, and it costs raspberries,
18:11not $80 powders. The one warning that
18:14saves you a miserable week, ramp up
18:17slowly. If you guys jump from 12 g to 30
18:21overnight, the staff gets a delivery 10
18:24times bigger than they're used to.
18:26And I'll say it very plainly,
18:28it gets real gassy before it gets good.
18:31Add slow, slow, about 5 g every day
18:35across the weeks, and keep the water
18:38hot. Because fiber without water doesn't
18:40sweep you out, it backs you up.
18:43Your gut cleans itself, but only when
18:46you stop eating.
18:48Now, the part almost nobody tells you,
18:50and it might be the most useful thing,
18:52our gut does two different jobs. That
18:55was four. Two different jobs. And it
18:57cannot do both at one time,
18:59unfortunately. Job one is digesting.
19:03Food comes in,
19:05your gut goes to work breaking it down.
19:08That's the job you already know about.
19:09Job two is cleaning, in between meals,
19:12When your stomach is empty, your gut
19:15runs a cleaning system. I'm talking
19:17crumbs, leftover bites, gas bacteria.
19:20It's a housekeeping sweep, basically,
19:22and it kicks in about every 90 minutes
19:25to 2 hours that you're not eating. Now,
19:28here's the whole point. That cleaning
19:30wave only runs on an empty stomach. The
19:32second food shows up, your gut drops the
19:35mop and goes back to digesting. Every
19:38time, and I mean every time, even if
19:40it's just a handful of almonds, cream in
19:43your coffee, three grapes off your kids'
19:46plate. There is no such thing as a bite
19:48too small to interrupt it. So, if you
19:51picture your typical day,
19:53coffee with cream, few bites of
19:56something, lunch, snack, handful of
19:58chips, dinner, wine, cheese, when
20:01exactly was your gut supposed to clean
20:03itself? Never got a single stretch of
20:06empty time to do so. So, it never
20:08cleaned. Not once. All day.
20:11That's the bloat. That's the I eat
20:14healthy, why does my stomach look like
20:16this? You're not eating badly
20:18necessarily. Some of you are,
20:20but not all of you. You're eating
20:22constantly, and a gut that's always
20:25digesting is a gut that never gets to
20:27sweep the floor. This is why grazers
20:31usually stay bloated. It's not
20:34willpower. It's not your metabolism.
20:37Nobody ever told you the cleaning only
20:39happens in the gaps, okay? And the fix
20:42is free.
20:43Three real meals, or four, it doesn't
20:46matter, but real meals,
20:48planned intentionally, and actual empty
20:52stretches in between.
20:54Three to four hours where nothing goes
20:56in but water. That's it. And I already
20:59hear some of you guys, okay? My I am
21:01very attuned Okay? To what you guys say.
21:05And I read all of your guys' comments.
21:07Some of you guys are going to hear that
21:08and you're going to be like, "You want
21:09me to be hungry?"
21:10No. I want you to eat real meals big
21:13enough that you're not hurting for food
21:1690 minutes later. That's the trade-off.
21:19Bigger, higher protein, more satisfying
21:23meals with real space in between instead
21:26of just nibbling all day wondering why
21:29you're inflated by dinner. The empty
21:31stretch isn't deprivation.
21:34The empty stretch is when the cleaning
21:37happens. Two more mechanical habits and
21:41this phase is yours, okay? A 10-minute
21:44walk after your biggest meal. Walking is
21:46one of the oldest digestion aids on
21:48Earth, okay? Grandmas have been right
21:51for thousands of years. If you have a
21:53pet, you will see after you move your
21:55pet around there you more likely use the
21:57bathroom, okay? Lying flat with a full
21:59stomach is how you wake up puffy. Your
22:01morning face is the side of the night
22:03before. By day 28, you should have been
22:05running this for three straight weeks at
22:07this point. And this is what a fed gut
22:10feels like. Flatter without trying,
22:14regular quiet stomach, steady energy.
22:18Your cravings should be down because
22:20you're fed. Balanced gut stops screaming
22:23for sugar. I'm not going to put a
22:25stopwatch on your body. Some of you will
22:27feel it at day 10. Some of maybe at day
22:3030. And both of those women are doing it
22:32right. What I can promise you though is
22:34the mechanism. A fed kitchen with time
22:37to clean itself is a gut that works.
22:41That's not a mystical wellness state.
22:44That's just maintenance on a machine.
22:45Quick checking you guys, remember if you
22:47are committing to this, make sure you
22:49comment healed with your start date. And
22:52if you already did that, find a woman in
22:54the comments with a start date near
22:55yours and reply to them, okay?
22:58Accountability partner in action. So,
23:00real talk, you guys now know more gut
23:02science than about 95% people who will
23:04ever attempt this.
23:06So, why do you smart women still fail at
23:07it? Day 12, when the novelty is dead and
23:11the scale did something rude, you're
23:13tired and the voice shows up. Start over
23:15Monday, it's okay.
23:17That exact moment is why I built my
23:19masterclass. It's not another what to
23:21eat course, you guys already know that
23:23now. It's a how to keep going system.
23:25How to show up on days when you feel
23:27nothing. How to start renegotiating with
23:30yourself every single morning. How to
23:32build identity of a woman who follows
23:35through. I have several modules,
23:37everything from a nutrition decoder. I
23:39know when I first started off on my
23:40weight loss journey, I had no idea how
23:43to understand nutrition labels, how to
23:45read something to see if it was good for
23:46my gut or not. I have my infamous Fit
23:49Girl 8-Week Cut, how to go on a
23:51sustainable cut for 8 weeks to lose fat.
23:54I have a Fit Girl contract that you guys
23:56sign, it's just for you, but just to
23:58show that I'm a woman of my word. I do
24:00what I say I'm going to do. And my
24:02favorite thing about the Show System is
24:03there's a private built-in community for
24:06women who are on the same journey as you
24:08are. You guys will see when you start
24:10changing your habits, sometimes it can
24:12feel a little isolating, but the Show
24:13System has a private community of women
24:16who are also doing the work like you are
24:18and that is a beautiful thing. I have
24:20some comments here on the screen from
24:22women in the Show System. I have women
24:23from everywhere, which is insane to me
24:25because I'm just from LA. I'm a Valley
24:26girl from LA. If you're from the Valley,
24:28let me know, I'm a Valley girl. But
24:30there's women in the system from
24:31Ecuador, from Nashville. There's a woman
24:34who joined from Antarctica. I was like,
24:35"Oh my gosh, that's insane." I'm so
24:38grateful for that. And the beautiful
24:40thing is they can talk to each other. I
24:41built the system so you guys can have
24:43like-minded women, they're on a similar
24:46path to you and you guys can talk to
24:48each other. I've seen women share
24:49recipes and in the Show System you have
24:51a little bit more access to me. I cannot
24:53respond to all your guys' questions, all
24:55your guys' comments, even though I want
24:56to. So, when you're in the private
24:58system, the Show System, I get pinged.
25:00If you do have a question, you can ask
25:03me and I will get notified there as
25:04well. So, if you guys are interested in
25:06my master class, the Show Up System,
25:08make sure you click the link in the
25:09description below or scan the QR code on
25:11the screen. Phase four, the real
25:13deficit, days 15 through 40. Okay, so,
25:16timing of your deficit starts around day
25:1815, week three, and runs through till
25:20the end of 40 and beyond if you need to
25:23continue. Because this phase doesn't end
25:25at 40. It just gets fully installed by
25:2740. Here's why we waited 2 weeks. You
25:31can't do a fat loss math on a gut that's
25:34lying to you. A bloated, backed-up body
25:37swings the scale so wildly that
25:40beginners often will quit over the
25:43numbers that were never fat in the first
25:45place. By day 15, though, after you've
25:48done this, your body's finally more
25:50honest and measuring great. So, now we
25:53run the math, whether you need to lose
25:5510, 25, or 50 lb. Real fat loss happens
25:59one way,
26:00a calorie deficit, eating a little less
26:02energy than your body burns. So, your
26:05body pays the difference out of stored
26:07fat.
26:08That's just what it is. There's no ifs,
26:10ands about it. Fat is a savings account
26:12your body opened without asking you.
26:15Calories in,
26:17they're deposits. Calories burned are
26:20withdrawals, and the balance only drops
26:22when the withdrawals beat deposits.
26:25Every diet that has ever worked, listen
26:28to me carefully. You're not going to
26:29like this, but I'm going to say it
26:30anyways. Keto, fasting, clean eating
26:34worked because it created that gap. You
26:37were in a deficit. We're going to create
26:39it on purpose. Step one,
26:42find your maintenance. Maintenance is
26:44the calories that eat roughly every day
26:48to stay at the exact same weight you
26:50currently are. Here's a visual on the
26:51screen, okay? If you're Usually, you can
26:53find this out by your body weight * 14
26:56if you're not really active, like you
26:58live mostly a desk life, limited
27:00walking. * 15 if you're pretty active.
27:03This is a range, you guys. I have an
27:04example on the screen. We're going to
27:06call her Sarah, okay? This is Sarah on
27:09the screen. This is her example. She,
27:11you know, she weighs around 170 lb. You
27:14can see here she has a desk job, 8,000
27:16steps. Her maintenance, based on that,
27:19would be 170 * 14. That's around 2,300
27:23calories a day. At 2,300 a day, she'll
27:27stay at 170 lb forever. If that's what
27:31she continues to consume. Now, to find
27:33your deficit, you have to go into step
27:34two, which is subtract either 300, 400,
27:38or 500. You can determine that. Some
27:40people, like me, every time I've ever
27:43gone in a fat loss phase, you guys can
27:44see here, over when I was over 235 lb,
27:48okay? And now I'm 150 lb. I've always
27:50done a 500 calorie deficit. But you have
27:53options, okay? 300, 400, 500. That's the
27:57whole thing, okay?
27:59That you subtract that from your
28:01maintenance. That is your deficit. And I
28:03do not advise people to go over a 500
28:05calorie deficit. There's stuff on TikTok
28:08and social calling it aggressive cut.
28:11Personally, I will never give that
28:12advice, and that's not something I did
28:14to lose over 85 lb naturally, because a
28:17giant deficit doesn't fail on science.
28:20It fails on you. You become ravenous,
28:22you're exhausted, obsessed with food,
28:25Friday bingeing, shame spiral. And the
28:27whole point of this, you guys, is so you
28:29can stick to it the entire fat loss
28:32season, either 8 or 12 weeks. Let me be
28:35crystal clear. A deficit that you can
28:37actually maintain for 8 or 12 weeks
28:40beats a deficit you can survive only for
28:4212 days. We're not trying to suffer
28:45impressively. We're trying to finish.
28:48And I have some call-outs on the screen
28:49because I read all you guys' comments.
28:51I've helped so many women.
28:53And some of you guys just have
28:55a lack of understanding on certain
28:57things. So, first call-out is "That
28:59number's too high for me." I get this
29:01all the time. And I've had actually
29:04someone reach back out and apologize and
29:06correct themselves because they were
29:07just 100% wrong and they didn't realize
29:10that. And it's fine. I hear this a lot.
29:11"That number's too big for me." Once say
29:13they find out their deficit say is 1,900
29:16calories or something like that. They'll
29:17be like, "I'll gain weight eating that
29:19much." Listen to me carefully. If you
29:21guys do the calculations correctly,
29:23you will see that you are often eating
29:27more than what the You have to be.
29:29You're eating more than what the deficit
29:30is. Trust me. That's not too much. It's
29:33based on your activity level, your
29:35movement, your age, your height.
29:38Trust the deficit, you guys. Another
29:40comment I see all the time is "Must be
29:41nice. I'm 5'2. I can only eat 1,200."
29:44That's BS. And I'm calling it out. If
29:46you actually do the calculations and you
29:47come down to 1,200, which many women
29:49rarely do if they're actually
29:51calculating, you don't eat that low. You
29:54move your body more. Instead of being
29:56like, "Oh, I have to eat 1,200 calories
29:58for 8 weeks." increase your activity
30:01level. That low calorie deficit was
30:03based on your activity as well, you
30:05guys. So, if you're sedentary and you're
30:08not moving your body at all, if you just
30:11moved your body more, your calories
30:13would increase. Researchers have run
30:15this experiment over and over and over
30:17again. People who swear they eat 1,200
30:19calories, that they need only eat 1,200
30:21calories measured properly, what they
30:24find almost every time is that the
30:26eating was under counted, usually by 30
30:29to 50%. And I get it. For my short
30:31girls, I'm a tall girl, but my short
30:33girls, I hear you. I see you, okay? Yes,
30:36smaller bodies genuinely run cheaper,
30:38though. 5'1 and 125 lb might mean
30:42maintenance is around 1750. Minus 300
30:45lands you around 1450. Cutting below
30:47that, 1200, 1000, you're literally
30:49starving and it's not going to help you
30:51and you can't sustain that. Again, if
30:53you do this formula and your numbers run
30:56low, you don't shrink the food, you move
30:59your body more. Step three is your
31:01protein, your body weight in grams. In a
31:04deficit, protein is the VIP, okay? It
31:07protects your muscle so that you lose
31:09fat and not your shape. It's the most
31:11filling thing you can eat and your body
31:14even burns extra calories when you do.
31:16Your number is your body weight in grams
31:19every single day. I'm 150 pounds, so I
31:22eat about 150 grams, sometimes over,
31:25every single day. It's definitely
31:26possible, you guys. I promise you most
31:28women are under eating their protein. A
31:30lot of you guys will wait until the end
31:32of the day to try to figure out how you
31:34can get all this protein in. But get
31:36your protein throughout the day. The
31:38reason why your body has felt like a
31:40mystery your whole adult life is that
31:42you've been living it blind. You feel
31:44puffy and you don't know why. The scale
31:46jumps up and you don't know why. You
31:48barely eat and nothing changes and you
31:50don't know why. Every why in this video
31:52had an answer. That's exactly why I
31:54built my calorie tracking app, Macro to
31:56Her. It's a calorie and macro tracker I
31:58built for women running structured 8 to
32:0112-week fat loss seasons, which is the
32:03key to losing weight. Again, me, over
32:06235 pounds, pre-diabetic, numbness in my
32:10legs. I ran a series of deficits to lose
32:12over 85 pounds naturally in 15 months.
32:16In my app, I make it super simple. It's
32:18very beginner-friendly. There's a
32:20community tab in there as well and I had
32:22a new tool added, Vix, where you can
32:25literally take it to the grocery store,
32:26scan any item and it will tell you,
32:28"Hey, girl, this has like 27
32:30ingredients, maybe you should skip it."
32:32Or this is super high-dense nutritional
32:34value, eat it. I'm super proud of this
32:36app, you guys. If you guys want to lose
32:38fat, tracking for a season is the key.
32:42So, if you're interested in my app,
32:43MacroToHer, make sure you head over to
32:45macrotoher.com
32:47or click the link in the description
32:48below. All right, so one more time, the
32:50whole 40-day rollout, day zero today,
32:52the day you're watching it, learn what
32:54your scale actually weighs. Day 1
32:56through 14, the flush, water, potassium,
32:58steps, sleep, whole foods, drop the
33:01inflation. Day 8 through 28, the gut
33:04rebuild. Layered on top, feed the staff,
33:08remember. Give your gut empty stretches
33:10so it can clean itself, heal the thing
33:13for real. Days 15 through 40, real
33:15deficit, okay? Maintenance minus 300,
33:17400, or 500. Protein at your body weight
33:20in grams. I hope this video was helpful
33:22for you guys. Thank you guys so much for
33:24hanging in with me. Again, if you're
33:25interested in my masterclass, the Show
33:27Up System, click the link in the
33:28description. If you want to do my 60
33:30Days to Her Challenge, it's going to be
33:33linked in the description as well, and
33:34tracking your calories, you guys. If you
33:36guys are trying to lose fat during this
33:38season, MacroToHer is a game-changer.
33:40Make sure you head over to
33:41macrotoher.com.
33:43Link is also in the description. If you
33:44guys want to follow me on social, on IG,
33:47I'm fit.less.lifestyle,
33:49and on TikTok, I'm fit.less.lifestyle.
33:51I will see you guys in my next video.
33:54Bye.

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