If I Wanted to Lose 20 Pounds by Christmas, I’d Do This — Transcript

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1. 0:00If I woke up tomorrow and wanted to lose
2. 0:01as much body fat as I realistically
3. 0:03could over the next 12 weeks, this is
4. 0:05exactly what I would do. And if you've
5. 0:07tried to lose weight before, you
6. 0:08probably already know some of what I'm
7. 0:10about to tell you. You know you need to
8. 0:12eat enough protein. You know you should
9. 0:14probably strength train. You know you
10. 0:16need to be in a calorie deficit. But
11. 0:18knowing those things and actually doing
12. 0:20them consistently for 12 weeks are two
13. 0:23very different things. Because most
14. 0:25people don't follow one plan for 12
15. 0:27weeks. They follow it for two weeks,
16. 0:29decide it's not working fast enough,
17. 0:31change something, have a bad weekend,
18. 0:33start over Monday, and eventually go
19. 0:35looking for a completely different plan.
20. 0:37And 6 months later, they're still trying
21. 0:39to lose the same weight. I've lost 35 lb
22. 0:42after having a baby twice now, and if I
23. 0:44were starting over tomorrow, I wouldn't
24. 0:45be looking for a better diet or some new
25. 0:47fat loss hack. I'd have a very simple
26. 0:50plan for the next 12 weeks, and an even
27. 0:52better plan for actually sticking to it.
28. 0:55Here's exactly what I'd do. I'd figure
29. 0:56out my calorie deficit. First, I'd
30. 0:58figure out my TDEE or my total daily
31. 1:01energy expenditure. This is basically an
32. 1:03estimate of how many calories my body
33. 1:05burns in a day, and you can use a free
34. 1:07TDEE calculator online to get a starting
35. 1:10point. From there, I'd take about 15%
36. 1:13off of that number to create my calorie
37. 1:15deficit. So, if my TDEE was 2,000
38. 1:18calories, I'd start around 1,700. Now,
39. 1:20this is not a one-size-fits-all. If I
40. 1:23had already been eating really low
41. 1:25calories for a long time, I wouldn't
42. 1:27automatically cut another 15%. actually
43. 1:30need to spend some time eating more and
44. 1:32bring my calories back towards my
45. 1:34maintenance before trying to lose fat
46. 1:36again. I've worked with women where
47. 1:38that's exactly what we needed to do
48. 1:40first. And if that's you, I'd spend the
49. 1:42next 4 to 6 months at maintenance, give
50. 1:44your body a break from dieting, and then
51. 1:46come back and watch this video when
52. 1:48you're ready for another fat loss phase.
53. 1:50But assuming I'm in a good place to
54. 1:52start a deficit, I'm taking my TDEE,
55. 1:55subtracting about 15%, and that's my
56. 1:57starting calorie target. And then I'd
57. 2:00stop messing with it. I wouldn't eat
58. 2:021,700 calories on Monday, see the scale
59. 2:04go up on Wednesday, and decide I need to
60. 2:06drop to 1,500 because that's exactly how
61. 2:08you end up spending 12 weeks changing
62. 2:10the plan instead of actually following
63. 2:12one. I'd give it enough time to tell me
64. 2:14whether it's actually working. Next, I'd
65. 2:17set my protein goal at around 1 g per
66. 2:19pound of my goal body weight. And
67. 2:21listen, protein is probably the hottest
68. 2:23topic in nutrition right now. If you
69. 2:26haven't heard that you should be eating
70. 2:27more protein by this point, you're
71. 2:28probably living under a rock. So, I'm
72. 2:31not going to spend 5 minutes convincing
73. 2:33you to eat protein. What I would do is
74. 2:35figure out how I'm actually going to hit
75. 2:37that number every day because knowing
76. 2:39you need 120 g of protein and
77. 2:41consistently eating 120 g are two
78. 2:44different things. If my goal was 120 g
79. 2:46and I eat three meals and a snack, I
80. 2:48might aim for around 30 g at each meal
81. 2:51and use my snack to fill in the rest.
82. 2:53Then I'd find a few foods that make that
83. 2:55really easy. For me, breakfast might be
84. 2:57Greek yogurt and a protein bar. Lunch
85. 2:59might be one of the same two or three
86. 3:00high-protein meals I make all the time.
87. 3:02I'll link one below. I'm not trying to
88. 3:04come up with a brand new high-protein
89. 3:06recipe every day. I'm trying to make 120
90. 3:09g of protein really easy to repeat.
91. 3:11Next, I'd strength train three to four
92. 3:13times a week. And if my goal is fat
93. 3:15loss, I'm not doing this because
94. 3:17strength training burns the most
95. 3:19calories. It doesn't. I'm doing it
96. 3:21because I want to keep as much muscle as
97. 3:24possible while I'm losing fat and
98. 3:26ideally build some along the way.
99. 3:27Because I don't just want to weigh less
100. 3:2912 weeks from now, I want my body to
101. 3:31actually look different. I do 20 to 30
102. 3:34minute strength workouts, focus mostly
103. 3:36on the basic movement patterns, and
104. 3:38track my weight so I know I'm getting
105. 3:40stronger over time. But, here's what
106. 3:42matters more than finding the perfect
107. 3:44workout. I'd choose a workout schedule
108. 3:46that still works on my busiest week. If
109. 3:49I know I I realistically get three
110. 3:51workouts in every week, I'm not building
111. 3:53a six-day workout plan because it looks
112. 3:54better on paper. Because every time you
113. 3:56create a plan for the version of you who
114. 3:58has unlimited time and motivation,
115. 4:00you're basically creating a plan you're
116. 4:02eventually going to quit. I'd rather
117. 4:04consistently strength train three days a
118. 4:06week than plan for six, miss half of
119. 4:08them, and constantly feel like I'm
120. 4:09behind. Next, I'd make sure I was moving
121. 4:12enough throughout the day. And I'm not
122. 4:13just trying to hit some arbitrary step
123. 4:15goal because everyone on the internet
124. 4:17says you need 10,000 steps. Our bodies
125. 4:19are meant to move. Walking increases how
126. 4:22much energy you burn throughout the day
127. 4:24without adding a bunch of extra stress
128. 4:26or recovery demands from more intense
129. 4:28exercise. It can also help with blood
130. 4:29sugar control and insulin sensitivity,
131. 4:31especially when you're walking after
132. 4:33meals. So, if I'm trying to lose fat,
133. 4:35I'm not just thinking about the calories
134. 4:37I burn during my workouts. I'm looking
135. 4:39at how much I'm moving during the other
136. 4:4123 hours of my day. I'd aim for
137. 4:43somewhere around 8,000 to 10,000 steps a
138. 4:45day, but if I was currently getting
139. 4:473,000, I wouldn't force myself to hit
140. 4:5010,000 tomorrow. I'd add a couple
141. 4:51thousand and build from there. Maybe
142. 4:53that's a 10-minute walk after meals.
143. 4:55Maybe I walk while my kids ride their
144. 4:57bikes. Maybe I use a walking pad while
145. 4:59I'm working or watching TV. Personally,
146. 5:01I do a lot of my walking on the
147. 5:03treadmill because that's what works for
148. 5:04my life right now. The goal is to make
149. 5:06movement part of my normal day, not
150. 5:08another workout I have to find time for.
151. 5:10Next, I'd make sure there were things in
152. 5:12this plan that I actually enjoy. Because
153. 5:14I can give you the perfect calorie
154. 5:16target, protein goal, workout schedule,
155. 5:18and step goal, but if you hate the food
156. 5:21you're eating and dread every workout,
157. 5:23you're probably not going to do this for
158. 5:25very long. So, I would eat foods I
159. 5:27genuinely like. I would find forms of
160. 5:29movement and strength training that I
161. 5:30don't hate doing. And I would absolutely
162. 5:33make room for foods that have nothing to
163. 5:35do with hitting my protein goal or being
164. 5:37healthy. For me, that's dark chocolate.
165. 5:39I eat dark chocolate every single night.
166. 5:42I fit it into my macros because I want
167. 5:44to eat it. It's something I look forward
168. 5:46to, and I have no reason to take it away
169. 5:48just because I'm trying to lose fat.
170. 5:49Yours might be ice cream, chips, a glass
171. 5:52of wine, whatever it is. The point is
172. 5:54that your fat loss plan is still needs
173. 5:56to feel like your life, because if your
174. 5:58plan requires you to temporarily become
175. 6:01a completely different person for 12
176. 6:03weeks, what happens when the 12 weeks
177. 6:05are over? Next, I decide ahead of time
178. 6:08what I'm going to do when I have a bad
179. 6:09day, not if I have one, when. Because
180. 6:12over 12 weeks, I'm going to miss a
181. 6:14workout. I'm going to go out to dinner
182. 6:16and eat more than I planned. My kids are
183. 6:18going to get sick. We're going to
184. 6:20travel. And none of that is what ruins
185. 6:22fat loss. What gets you is what you do
186. 6:25after it happens. If I overeat Saturday
187. 6:27night and decide, "Well, this weekend is
188. 6:29shot. I'll start again Monday." Now one
189. 6:31meal became three days. If Monday turns
190. 6:34into, "I'll start again next week." Now
191. 6:36one meal became 10 days. So before I
192. 6:38even start these 12 weeks, I'd have one
193. 6:41rule. The next decision gets me right
194. 6:43back to normal. I ate more than planned,
195. 6:46my next meal is normal. I'm not skipping
196. 6:47breakfast to make up for it. I missed
197. 6:49Tuesday's workout, I do my next
198. 6:51scheduled workout. I'm not trying to
199. 6:52cram two workouts into Wednesday. I had
200. 6:55a terrible week, I don't need a new plan
201. 6:57on Monday. I need to go back to the one
202. 6:59I already had, because the women who
203. 7:01make progress over 12 weeks aren't the
204. 7:03women who execute 84 perfect days.
205. 7:06They're the women who can have a bad day
206. 7:08without turning it into a bad month.
207. 7:10Next, I track my progress. But I would
208. 7:12not let one weigh in decide whether the
209. 7:14plan is working. Your weight is going to
210. 7:17fluctuate. You can do everything right
211. 7:19and wake up 2 lb heavier because of your
212. 7:21cycle, a salty meal, digestion, soreness
213. 7:24from a workout, or simply holding more
214. 7:26water. And this is where people get
215. 7:28themselves in trouble. They see the
216. 7:30scale go up and immediately think, "This
217. 7:32isn't working." So they cut their
218. 7:34calories, add more cardio, or start
219. 7:36looking for something else to try. I
220. 7:38wouldn't do that. I'd weigh myself
221. 7:39consistently and look at my weekly
222. 7:41averages, not individual days. I take
223. 7:43measurements and progress pictures, too,
224. 7:45because the scale isn't going to show me
225. 7:47everything that's changing. And then I'd
226. 7:49give the plan enough time before making
227. 7:51adjustments. Because if I change
228. 7:53something every time the scale does
229. 7:55something I don't like, I never actually
230. 7:57find out whether the original plan
231. 7:58worked. I'm not trying to win one
232. 8:01weigh-in. I'm trying to see where I can
233. 8:03be 12 weeks from now. And finally, if I
234. 8:05said I was doing this for 12 weeks, I
235. 8:06would actually give it 12 weeks. That
236. 8:08sounds obvious, but think about how many
237. 8:11times you've started something and never
238. 8:12actually made it to the end. Week one,
239. 8:14you're excited. Week two, you're still
240. 8:16pretty motivated. Life gets busy,
241. 8:18progress slows down, you have a weekend
242. 8:20where things don't go as planned, and
243. 8:21suddenly you're questioning whether any
244. 8:23of this is even working. I wouldn't go
245. 8:25into these 12 weeks assuming I'm going
246. 8:27to feel motivated the whole time. I'd go
247. 8:29into them knowing there's probably going
248. 8:31to be a point where this gets boring and
249. 8:33I don't feel like doing it anymore. And
250. 8:35when that happens, I wouldn't take it as
251. 8:37a sign that I need a new plan. I'd take
252. 8:40it as the part where it actually starts
253. 8:42to matter. Because anyone can follow
254. 8:44something when they're excited about the
255. 8:45results. The real change happens when
256. 8:47this isn't new anymore and you keep
257. 8:49showing up anyway. So, I wouldn't spend
258. 8:51these 12 weeks asking myself, "Do I feel
259. 8:53like doing this today?" I'd already
260. 8:55decided. For 12 weeks, this is just what
261. 8:57I'm doing. And honestly, if I were
262. 8:59starting over tomorrow, that would be my
263. 9:01entire plan. Because I've lost 35 lb
264. 9:03twice now after two of my babies, and I
265. 9:06can tell you that the things that
266. 9:07actually changed my body were not
267. 9:09complicated. I just finally stopped
268. 9:10looking for something better long enough
269. 9:13to let them work. And if you're
270. 9:14listening to this thinking, "Okay, I
271. 9:15know what I need to do, but I need help
272. 9:17actually putting all of this together,"
273. 9:19I have a free training link below where
274. 9:21I walk you through exactly how I
275. 9:22approach fat loss and build a plan you
276. 9:24can actually live with. And if you want
277. 9:26to be part of a community of moms doing
278. 9:28this together, that's also where I'll
279. 9:29tell you more about Simply Strong and
280. 9:31how you can work with me. Because you
281. 9:32don't need another extreme plan. You
282. 9:34need one you're willing to keep doing
283. 9:35when it's not new anymore. And if this
284. 9:37video was helpful, make sure you like
285. 9:39it, subscribe, and turn on notifications
286. 9:41so you don't miss the next one. I'll see
287. 9:43you in the next video.