I Fixed 3 Strangers Diets To Lose Fat Faster

Are you sabotaging your fat loss progress without even realizing it? There's a very good chance you are because I've coached over 17,000 clients with their fat loss journey, and recently people submitted their diet and exercise plans for me to review. After going through them, I kept seeing the same mistakes over and over that stops them from making fat loss progress, like skipping meals or not eating enough protein. So today I'm gonna break down 3 different diet and exercise plans that people submitted critique exactly what they're doing wrong, and show you how to fix these mistakes so you can actually start losing fat and seeing progress in a faster way. So let's move on to the first applicant. Shawna is going to kick off our video today, and she is a 40-year-old woman weighing about 180 pounds. Her biggest problem is staying consistent with her calorie deficit. On the weekends, she tends to go crazy, in her own words. Her biggest goal is to lose about 35 pounds, getting down to about 145. Let's dive in and take a look at what Shawna's currently doing. Starting off, I always like to look at somebody's steps and daily activity. This is a big indicator if somebody's going to be successful with losing weight or not. And the reason being is your daily steps take up about 15% of your daily calorie burn. She's already getting off to a great start because she consistently gets over 8,000 10,000 steps per day, which is incredible. We'll see how the rest of the applicants do later in this video on that. She also says she sometimes tracks her calories, and when she does, she's around 1,450 calories with 70 to 90 grams of protein. Right here, I've already found something we can tweak to make great progress for Shawna, but let me go through what a typical day of eating looks like for her before we fix it. So it looks like to start her day, Shawna starts off with some bread with some peanut butter, eggs, bacon, cottage cheese, like a high protein breakfast. So that's amazing. It looks like for lunch is just a protein bar. And then for dinner, there's some sort of meat, veggies, and she's having some sort of dessert after dinner, which I also love having dessert after dinner too, Shawna. So now that we know what Shawna is doing, there's going to be 3 main fixes that we are going to make. First fix, we gotta start eating more protein. One of the reasons that you're going crazy on the weekend, Shawna, is because you're not getting adequate protein intake. Based on my free calorie calculator, which you can use— there will be a link in the description of this video— you should be aiming to get around 120 grams of protein per day. Increasing your protein will keep you more full, more satisfied, and keep your hunger hormones level and in check. But how is she going to be able to increase 30 to 50 grams of protein per day? Well, that leads us to our second fix. With her day of eating, I see 2 big opportunities to increase her protein. The first is something we work with our clients on all the time, which is have at least one high protein snack during your day. This is usually either going to be between breakfast and lunch or between lunch and dinner. My favorite is between lunch and dinner, so that way before you head into the nighttime, you can get a high protein snack which is going to keep you more full fight off those nighttime cravings and prevent overeating. Some examples of high protein snacks will be on the screen right here, and it really could be as simple as having a protein shake. This is the protein shake that I use, and it has about 25 grams of protein per scoop. So if let's say you did a scoop and a half of protein, you would pretty much hit your protein goal right there. And by the way, if you want to try this protein, there'll be a link in the description of this video as well. The other big opportunity is to increase your protein at lunch. A protein bar is Great, but we'd like to see even more protein and even more food around that time. So whether it's a Greek yogurt with some berries, or cottage cheese, or deli meat, or edamame, or whatever protein you can pick that's simple and easy, do that. You will immediately notice less urges to go crazy. And the third fix is going to be eat more calories. You said when you do track, you're around 1,450 calories per day, but my calorie calculator that I put your information in puts you around 1,600 calories per day. When you eat too little calories, your hunger hormones start to get out of whack. And usually after a couple of days, they really get out of whack and you are starving, which it sounds like on the weekends, you're probably trying to eat really good Monday through Thursday, but then Friday, Saturday, things go out of whack and you go crazy. Here's the really cool part that we teach a lot of our clients. If you ate 1,600 calories every day instead, you would eat more calories over those couple of days. But since you would get to the weekends and not go crazy and overeat, you would stick to your 1,600 calories. And then over the course of all 7 days, you would actually eat less calories by eating more calories. If you're eating 3,000 calories on Friday and Saturday, Your weekly calories are going to be higher than if you just ate 1,600 every day. So eat a bit more, and it sounds like if you do those 3 things, Shawna, you'll be all set. Now let's bring in our next participant, Jeremy. And I almost forgot, before we get into Jeremy's scenario, if you want me to critique your diet, there'll be a link in the description of this video below. You can fill the form out and enter for the opportunity to get on the video. Jeremy is a 33-year-old male. He's currently weighing about 172 pounds, and his biggest problem is eating out and drinking over the weekend and staying consistent with his diet and exercise over the week. Jeremy's biggest goal is to drop about 12 pounds to get down to around 160 pounds. All right, let's look under the hood and see what's going on, Jeremy. The first thing, daily steps. Jeremy is currently getting around 2,000 to 4,000 steps per day, and I'll play a bit of a spoiler here— this is something we are going to improve upon. In fact, Jeremy already said it in his inquiry. He knows he should be getting at least 6,000 per day. So yes, Jeremy, we want to do that, but how are we gonna do that? That's what I'm gonna cover in the fixes, so stick with me. He's currently not tracking his calories, but his day of eating looks like this. For breakfast, he has a Kind bar, 2 in a pack, Greek yogurt, strawberries, black coffee. It's really good, low calorie, high protein. Lunch is some stewed chicken thigh, a cup of rice, you know, some, some vegetables here, blueberries. That's incredible. And then it looks like the dinner is again some protein, and the dessert is, you know, a mini RX bar. So really overall, this looks Looks like a pretty solid day of eating. Now, of course, this is a regular day. Something we see a lot with the clients that come to us and we coach is a regular day like this is all fine and well, but I'd love to see what a day of eating looks like when Jeremy goes out to eat and he goes out and drinks, because those days are probably why he's not making the progress he wants to see. And it's probably why you are not making the progress you want to see. Because remember, we need to be in a weekly calorie deficit if we want to lose fat. But don't worry, I have some thoughts. So let's get into the 3 fixes that we're going to make for Jeremy. The first is steps. Yes, I would encourage you to get at least 6,000 per day. The best way we have seen our clients be so successful hitting their steps is front-load your day with your steps. You want to get more steps earlier in the day so that you don't get to 6, 7, 8 PM with 2,700 steps and you're like, Fuck this, I'd rather be fat. Now this could mean going out for a dedicated walk. This could mean parking farther away at the store. This could mean getting on your treadmill in the morning. Anything you can do to get more steps early in the day. And another easy hack I like doing is taking 10 to 15 minute walks after you eat a meal. You'll easily get 500 to 1,000 steps each time. Now the second fix, you said you're currently not tracking calories, Jeremy. I would encourage you to track your calories, and here's why. You're going to allow yourself to be more flexible with your nutrition while still seeing progress. And here's what that looks like inside my brand new Clubhouse app that I built. You can see there is a chart for your weekly calories. So if a few days throughout the week you do go a little bit over your calories, you can't go crazy and keep doing what you're doing now or you're not going to make progress. But if you do go slightly over, as long as your weekly calories are hit, You are still going to be able to see the fat loss progress that you want to see. Or tracking your calories will simply help you work in eating out and the alcohol that you want to drink into your daily calorie goal. I did Jeremy's calculation on my free calorie calculator and it came out to about 1,900 calories per day. So if you're going out to eat, try to pre-track the calories that you're going to eat. So let's say you have a burger, some fries, and a couple of drinks. And that comes out to 1,200 calories. If you know you're gonna eat the 1,200 calories, you also know the rest of your day you have to stick to 700 calories to still hit your daily goal, and then you can make your day around that. And the third fix for you, Jeremy, for the alcohol— I'm gonna be honest with you, if you are serious about making this fat loss progress, I would try to limit your alcohol to 1 to 3 drinks per week. Max. You can see progress without doing that, but man, is it gonna be harder. Lord knows you're not snacking on celery and carrots when you're drunk. If you do those three things, you will immediately start seeing more progress. And let's dive into our third participant, Monica. Monica, in her words, is a 51-year-old young lady who desperately wants to lose fat, be healthy, and look good before I go to the final destination. Monica, 51 is incredibly young. You got a long time until then, but. Monica currently weighs around 145 pounds. Her biggest struggle is eating healthier and maintaining consistency. And she mentioned she gets injured every time she works out or lifts weights, which I found interesting and I really want to touch on in her fixes section. Okay, Monica, let's see what you're currently doing. For steps, she's doing around 6,000 to 8,000 steps per day, which is not bad at all, Monica. So great job. She sometimes tracks her calories with around 1,500 to 1,700 per day and about 60 grams of protein. Yep, we're probably going to touch on how to increase that protein, but give me a sec to go over her day of eating. It looks like breakfast is usually toast with some jam and some coffee. Sometimes she'll eat eggs in the morning. She usually skips lunch. Maybe she'll have, you know, some handful of nuts, and dinner is whatever she cooks for the family. All right, Monica, I'm really excited for these 3 fixes I think that'll help you lose more fat. First, of course, let's get that protein up. But how? Option one, you're going to beef up the protein at breakfast. No pun intended. A rule we have for the clients that we work with is you should be aiming to get at least 25 grams of protein within one to two hours of waking up. So at your breakfast, sometimes you have eggs right now. When you cook those eggs, you could also add in some liquid egg whites to get a lot more protein for not a lot more calories. Or you could also add in things like cottage cheese, Greek yogurt. You can mix a protein shake with your. Coffee. A lot of our clients do this as well. They call it the protein coffee. And the second option, Monica, we got to stop skipping lunch. Promise me you will have something at lunchtime, even if it's something small. That's what she said. For example, buying one of those tuna packets and making a sandwich with it. And yes, you can eat bread while you're trying to lose weight, or having a Greek yogurt packet or a protein shake or heating up some frozen edamame. It is crucial to get in protein right here and not skip lunch because it's going to be so hard for you to hit that protein goal that you have if you don't eat at lunch. And again, Monica, using my free calorie calculator, link in the description of the video, you should be aiming to eat at least 90 to 100 grams of protein per day. But if you make those 2 changes, you will already be there. Now, the second fix— you mentioned cooking dinner for the family and eating what they eat, which is totally fine. We work with a lot of moms and a lot of parents. I know your family has to eat, but you matter too, and sometimes you need to make yourself a priority. So if you're the one cooking, I would spend some time planning out the dinners for the week, let's say on Sunday night. This way, going into the week and when you cook dinner, you know you will have something there that is healthy and that is going to help you reach your goals. And if you're like my parents, if your family doesn't like it, I just wasn't eating that night. And maybe that's not PC to say, but that's how it was when I was growing up. And the third fix, I really want to talk about getting injured while you're lifting weights because I do not want that happening to And this is a mistake a lot of people make, and it can be a costly one. Remember that protein is the only macronutrient that is going to help you build and repair your muscles. So if you're not hitting your protein goal, your chances of injury go way up. So be sure to make those changes with eating more protein that we talked about earlier. But please make sure you're also on a proper strength training program. We coach people all the time who come into our program who have not been following a proper program, and they've either injured themselves doing their form of the exercises completely wrong, or just not working out in the most efficient way possible to see progress. So I would encourage you, if you want to get on a proper program to lose fat, build muscle, and make the most efficient progress possible with your goals, click the link in the description of this video. There's going to be some options for our coaching or even a free workout program. Program, or you can even watch this video right here to check out everything I've learned about strength training and lifting weights.