Keto Tip (67): Fat Loss Goals!
𝗜 𝘄𝗮𝗻𝘁 𝘆𝗼𝘂 𝘁𝗼 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲𝗿𝗲'𝘀 𝗮 𝗴𝗿𝗮𝗰𝗲, 𝗹𝗲𝗮𝗿𝗻𝗶𝗻𝗴, 𝗮𝗻𝗱 𝗰𝗵𝗼𝗼𝘀𝗶𝗻𝗴 𝗯𝗲𝘁𝘁𝗲𝗿 𝗼𝗽𝘁𝗶𝗼𝗻𝘀. 𝗚𝗼𝗼𝗱, 𝗕𝗲𝘁𝘁𝗲𝗿, 𝗕𝗲𝘀𝘁! 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗺𝘆 𝗯𝗲𝘀𝘁 𝗼𝗽𝘁𝗶𝗼𝗻 𝗶𝗻 𝘁𝗵𝗶𝘀 𝗺𝗼𝗺𝗲𝗻𝘁? 𝗜𝘀 𝗶𝘁 𝗻𝗼𝘁 𝗲𝗮𝘁𝗶𝗻𝗴 𝗶𝘁 𝗮𝘁 𝗮𝗹𝗹? 𝗘𝗮𝘁𝗶𝗻𝗴 𝗵𝗮𝗹𝗳 𝗼𝗳 𝗶𝘁? 𝗢𝗿 𝗰𝗵𝗼𝗼𝘀𝗶𝗻𝗴 𝗮 𝗯𝗲𝘁𝘁𝗲𝗿 𝗼𝗽𝘁𝗶𝗼𝗻? 𝗦𝗼 𝘄𝗵𝗲𝗻 𝘀𝗼𝗺𝗲𝗯𝗼𝗱𝘆 𝘁𝗲𝗹𝗹𝘀 𝘆𝗼𝘂 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻'𝘁 𝗵𝗮𝘃𝗲 𝘁𝗵𝗶𝘀, 𝗷𝘂𝘀𝘁 𝗹𝗼𝗼𝗸 𝗮𝘁 𝗮𝗹𝗹 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗵𝗮𝘃𝗲 𝗼𝗿 𝗳𝗶𝗻𝗱 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁.
Welcome to the Keto Mom page, my name is Stephanie. I'm tuning in from Florida because we are at a conference. And so we've been in the conference all day yesterday, today and then tomorrow before we head back home. But I've gotten these questions at least five times, probably within the last couple of hours.
"Can you please help me lose weight?"
"Can you help me with fat loss?"
I would answer do you want fat loss? I want you to have an understanding of going after the fat, burning the fat, and what we have to do just to get started. So as you're tuning in, where are you tuning in from? I'd love to know what your goals are. Why are you here? I think I have five questions to get you thinking about what true fat loss is going to require, and how you can go after what you want.
How much water are you drinking?
I want you to know that this isn't overnight. And you didn't get here overnight, so you're not going to get there overnight. It takes time, there are expectations, and you need an understanding of where you are at and here's where you're going.
So let's look at what you're drinking. If you're just getting started, or if you need to restart, or you feel like this isn't working. I want to know, What are you drinking? What is in your shaker bottle? I have ketones, and I only drink ketones and water. What do you drink on a regular basis? What's in your coffee? Let's look at your drinks.
Are you snacking?
Are you eating in between meals? Most people overeat even good food. I want you to have an awareness of how often you're overeating. In general, let's make sure we look at your snacks if you're feeling hungry. What would be a good snack? Tell me your favorite keto, low-carb snack. For me, it's either almonds or macadamia nuts. Those are the two things I go after.
But if I feel snacky I would check what environment am I in. Am I at a party? Am I sitting watching a movie? Why do I feel like I'm hungry, and am I truly hungry? All of this is awareness. As you're diving into reaching your goals, it's all about having an awareness of how often are you eating. Why are you eating? When are you eating? Are you thirsty? or Are you bored?
It's not just about me, it's about you too. Snacks can be hard-boiled eggs, pickles, or almonds, and make sure they're measured. Don't grab the whole bag of nuts because those can be overeaten. I'm guilty of that.
You can also have celery and peanut butter, celery and almond butter, veggies, and dip, and there are tons of keto snacks. I'm not telling you that snacking is bad. I'm just helping you have an understanding that most people overeat. Which causes excess fat, so that means you can still overeat even good food.
What are you eating for meals?
Are you eating breakfast? Are you intermittent fasting? We'll start with one meal, and you can have bacon and eggs, or sausage and eggs. Let's get rid of the bread, pasta, and rice. Let's eat more proteins and veggies. A lot of people also need help with portion control, so I say use a smaller plate.
You don't need to have a main dish, two sides, some bread, and a dessert. That was actually me.
I feel like so many families have a main dish, two sides, bread on the table with butter, and then you've got a dessert after every meal. So you have to be aware that you don't need to eat all of this food. Did you know that when you go out to eat, you don't have to finish the entire meal? If you have a big plate, you don't have to fill the plate.
If you physically can't listen to when you feel full, then you might have to go track your food on My Fitness Pal or the carb counter.
It's just having an awareness of the meals that you're eating and using those tools to help you if you need it. If the smaller plate doesn't help, or if you feel like you constantly feel like you're hungry. Pay attention to what you're drinking, how often you're snacking, and what your meals look like. Stick to veggies, protein, and salads. Drop some of the pasta and the bread, and then move your body.
Some people say they can't work out, they have had surgery, or whatever the case may be. Just do the best that you can. If you can still physically move then go for a walk. Or do the workout that you like to do, like yoga. I love to do CrossFit, whatever works for you, then go do it. But if you physically can't, then just be aware that 90% of your fat loss is due to the food that you eat.
So it's mainly what you put in your mouth, and then moving your body, exercising, and getting your blood flowing. Somebody also asked if they can eat fruit while doing keto or low carb. This isn't about what you can't have, this is about your goals. So if you've got this large amount of fat loss that you want to achieve, let's look at everything that you're eating.
I hate it when somebody says, they can't have that because they're on keto. Everybody's different, and everybody is on their own journey.
It's not that you can't have something, but you're choosing better options. So for instance, it's watermelon season, and my kids and my husband love watermelon. I actually hate fruit, so I don't eat it. But if you were going to a party, and instead of grabbing the cake and the cookies, you grab a piece of watermelon, is that a fail? I say no.
I want you to understand that there's grace, learning, and choosing better options. Good, Better, Best! What is my best option at this moment? Is it not eating it at all? Eating half of it? Or choosing a better option? So when somebody tells you that you can't have this, just look at all the things that you can have or find something different.
Am I physically and mentally ready?
Do I actually want this, or am I just saying it? There's a difference between somebody saying, "I want to lose weight" versus actually taking the action for it. It's not an overnight success. And if you're going to go to the party instead of thinking about what you can't have, think about your best option at the moment. We give so much energy towards food and what we can't have, and all of this is negative energy towards what we can't or won't eat. And then we get so crappy that we wind up eating double.
So let's shift it and go, "What is the better option for me?". Understand your goals. Why are you here? You need to see yourself as that healthy person. Oftentimes you don't even see yourself as a healthy person because you're watching everybody else and comparing yourself to everybody else's videos. But what if you actually saw yourself as that healthy person?
So when you go to a restaurant or a party, and you're working on making a better choice. Think about what would you, as a healthy person choose. What should you choose to get to your goals?
Food is fuel.
Food is here to give you some fuel to keep going throughout your day, and for you to do all the things that you want to do. Now I get that some people love it, and it's a passion. But let's make sure we understand why we actually eat, it's because our body needs fuel to sustain itself. We enjoy ourselves at parties, going out for dinner, or going on dates. But don't let it be obsessive.
That's when most people get to the point where they eat for rewards, they eat out of emotion, or they eat because they're bored. So a majority of your fat loss is going to be around awareness. And then actually answering those questions that we talked about.
What am I drinking?
What can I cut out?
What extra sugar am I eating?
Where can I cut out the bread, pasta, and potatoes, and add in some more veggies and protein?
You could go for a walk around the block. You could ask a friend for accountability to do this with you. There are so many things you can do and it's not hard. It's not easy, I get it. I was overweight after I had babies. Oftentimes people will ask me about my fat loss story, and how much have I lost. I've had four daughters, and I gained anywhere from 30 to almost 50 with one size and I've been up and down. And the girls are very soon going to be 15, 13, 11, and 9 years old. We had them right after another.
I had to understand that it was not going to happen in a week, or in a month. I'm going to work on making this a lifestyle, drink more water, got rid of the orange juice and mac and chees. I stopped eating all the kid's food, I made better choices and did it consistently over time.
You can also visit ketomomsecrets.com for recipes and different videos that we've done to help you on your journey. There's no shortage of information.
There are so many people that love to make different recipes. You can gather all this information, you know what to do, you know what to eat, you know what you're drinking, you know that if you can physically move your body, then you need to move your body. You know that you should be drinking your water, and taking the buns off the burger. You know that you don't need a Snicker bar or the donut, and you know, you should be grabbing the almonds instead of the cookies.
You know what to do, and it's not easy being overweight, it's not. And it's not easy to do this lifestyle. But it's simple. The word is simple.
It's a simple process of following a couple of different things, making a couple of better choices, and not eating when you're not hungry. Keep it simple! One of the biggest things, I would say is a mindset. You can do all of these things but if you wake up with a negative mindset, you're probably not going to make the best choices that day.
All right! I appreciate you, and your presence matters. I will talk to you very soon, and I hope you have a great day!
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