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Thanksgiving Game Plan

Tracking for Success

Preventing Overeating

Weight Loss Myths, Misconceptions & Mindset Traps

How often should I weigh in?

Take a look at the example above: if you only looked at Friday weigh-ins on week one versus week two you’d be devastated. - However, if you look at pretty much every other day you’d know you’re on the right track. - The first week average is 180.5 and the average for the second week is 179.5. On average, they lost 1lb (which is ideal), but if you only weighed in once per week, you would have thought you gained 1.5lb. That’s a big 2.5lb swing. - This is why recording daily weigh-ins and averaging them out for the week works best. Don’t worry, if you can’t do it every day, 4 days a week is better than 1. - Try to stick to same scale, 1st thing in the morning after using the bathroom for the most consistency.

10 tips to stop overeating on the weekends

When it comes to your nutrition, you might find you do a pretty good job of sticking with eating healthy and working out during the week but then comes the weekend.

Maybe you give yourself a "cheat meal" for dinner with friends so you go with the bacon cheeseburger, side of extra-salty french fries, and 2 beers instead of the traditional caesar salad you normally would eat because you deserved it--you've been good all week.

....you decide to take the day off from tracking your calories because calories don't count on Saturdays.

.... or perhaps it’s the “Sunday Scaries” so you need that steak and cheese calzone to help get you off your death bed.

While there are plenty of reasons you might find yourself overeating on the weekends, the good news is there are ways to take back control of your healthy eating habits.

And I wanted to share my top 10 tips for helping you prevent weekend overeating:

1. EAT AT REGULAR INTERVALS
When you don't skip meals, you’re way less likely to find yourself hungry and ready to bite off your hand when it finally comes time to eat. Aim to eat roughly 3 balanced meals (protein, carbs, and fats) with two high protein snacks in between to help you feel satisfied instead of famished.

2. VIEW FOODS ON A SPECTRUM
If the foods you eat during the week are ‘good’ and weekend foods are ‘bad,’ you may be subconsciously telling yourself you can’t have (or fully enjoy) ‘bad’ foods. “The more we restrict ourselves with our food choices, the more likely we’ll desire those foods, when they're in front of us. The mindset fix that some foods are just more nutrient-dense and provide health benefits to help keep you strong, while others are less nutrient-dense but can please your taste buds from time to time is a game changer.

3. USE THE 80/20 RULE
Eating perfectly all the time isn’t realistic for people. One simple way to make it through the weekend without overdoing it is to aim to eat 80% nutrient-dense foods and 20% not-so-nutrient dense foods. People say al the time "nobody's perfect" so why do you expect to be when it comes to your diet?

4. TREAT YO SELF DURING THE WEEK
When you spend most of your week on an excessively strict diet, a common response is to turn to a ‘cheat meal or weekend binge.' The reality is you're depriving yourself too much and no one can (or should) stick with a program like that long term. Instead, find ways to enjoy small indulgences on weekdays.. By eating things that appeal to you during the week, like a small bowl of ice cream, it helps curb your desire to overcompensate at the end of the week.

5. DON'T SKIP MEALS FOR SPLURGES
It might seem like a good idea, but depriving yourself of lunch for a heavier-than-usual dinner often backfires and leads to overeating. When people go out to dinner they usually start off with the bread that's on the table, then the appetizers arrive, enjoy their main course, and there's always room for dessert right? Instead-plan for your nights out by simply eating a slightly lighter lunch, and having a small snack (or a protein shake) before you head out.

6. CARRY A WATER BOTTLE
Another simple way to plan ahead: drinking more water so you avoid mistaking thirst for hunger. Try to mix in a water before you leave the house and between each alcoholic beverage you take down to avoid overdoing it with the liquid calories.

7. LEARN HOW TO CONTROL PORTIONS
If you tend to get a itch for pizza, subs, ice cream or other less nutrient-dense foods on the weekend, let yourself enjoy them in moderation. I recommend taking small portions of your favorite foods so you don’t feel deprived or like you’re missing out. Try using a smaller plate, splitting a meal with your partner, or asking for a to-go box right when you order at a restaurant where you know portion sizes are typically bigger.

8. USE A HUNGER SCALE
Listening to your body’s internal cues for eating is so important, yet so many people ignore them. To precent overeating during the weekends, practice gauging how hungry you are on a scale of 1–10 before you reach for food. If you’re a 1 (not hungry at all), pause and think about why you want to eat. Ideally, you want to eat when you’re between a 4 and 6 and not wait until you’re much higher, as that’s another setup for overeating. 9. LEARN TO EAT SLOWLY
When you’re about halfway through your meal, take a moment to ask yourself how full you feel. If you’re still hungry, keep eating, but if you’re pretty satisfied then stop. Remind yourself you can always eat more later.

10. SURF THE URGE
It takes approximately 20 minutes from the time you’re finished eating for your body and brain to completely process the fact that you’ve eaten. For this reason, make a habit of walking away from the table for about 20 minutes before you consider a second serving. This can give your body the time it needs to figure out whether you’re truly hungry for more or fully satiated.

Combat the aging process

Inevitably as you age the following is going to occur: 1. Your estrogen levels go down. ⬇️ Lower estrogen levels affects us in so many ways, but three of the biggest are: weight gain bone loss a decrease in muscle mass. 2. Your metabolism (metabolic rate) slows down ⬇️- Put simply: Metabolic rate is the rate in which our bodies burn calories. When that goes down, we are generally burning calories at a slower rate then we used to which can result in weight gain. 3. Your muscle mass goes down ⬇️ Most adults will lose between five and seven pounds of muscle every decade (Westcott and Baechle 1998 ) As we age, our muscle mass is reduced, and what do we see more of as a result? Fat. Since muscle burns more calories than fat, less muscle can result in potential weight gain. 4.  You'll experience Hot Flashes/Night Sweats – One of the more common symptoms, hot flashes can disrupt our day to day living.  They seem to come out of nowhere, and there doesn’t seem to be a lot you can do when you feel them coming on. Night sweats can completely disrupt your sleep patterns with being so warm you can’t sleep, or sweating so much you need to get up and change. Other changes that happen: Sleep patterns change – difficulties falling asleep, difficulties staying asleep Increased risk of heart disease Increased belly fat Mood swings Sounds like fun, ,huh? Seems like it is an uphill battle. Most people think it's not a winnable battle, so you just have to accept what was happening, but you're wrong… REALLY wrong. The good news is: Mother Nature has a weakness – its called : STRENGTH TRAINING So, how does strength training actually help? 1. Gain Muscle Mass : As we get older we lose muscle mass and strength – it has a name, It is called sarcopenia. Some studies indicate that 40% of women  ages 55-64 years old, can not lift 10 pounds. That percentage goes up as the age goes up!! Strength training will not only help you maintain muscle mass, it will help you gain muscle mass to keep ahead of the game. The more muscle you have, the more fat you will burn. 2. Increases Metabolic Rate ⬆️ When the metabolic rate slows down it means when you eat the same number of calories that you are used to eating, you still may gain weight because the rate at which your body is burning those calories goes down. Sometimes way down.. Strength training will increase your metabolic rate by increasing muscle mass and more muscle mass revs up the metabolism so you will burn more calories. 3. Fights Osteoporosis By using more load than just bodyweight, bones get stronger and increase in density. Not to mention that stronger bones means less chance of fractures too! 4.  Positive Mood Benefits Strength Training increases the body’s level of serotonin – the “feel good” chemical which can decrease anxiety levels. Other important benefits to Strength Training ✅ Decreases in Arthritis Pain ✅ Lowered Blood pressure ✅ Improved sleep ✅ More confidence in EVERYTHING Something else to consider along with Strength Training: ➡️Your Nutrition ⬅️ Weight gain is a typical symptom of middle age. It seems like it happens over night. That dreaded stubborn belly fat is common. Strength training will certainly help with all of this, but nutrition plays a huge role as well. Take a hard look at your Nutrition If you have never tracked your calories before, now might be a good time to start.  By tracking everything you eat and drink, you will get valuable information *** If you want to lose fat, creating a calorie deficit (eating less than your body needs) is the way to get the scale to move and lose fat.*** Why is calorie tracking so valuable? ➡️Calorie tracking can provide great feedback on how many calories you are truly consuming.– You may be surprised at how much you are actually eating. ➡️Most people grossly under estimate the number of calories they are consuming.  Sometimes to the tune of 500-1000 calories A DAY.   If you can’t seem to lose the fat you want to lose, this could be part of the problem. ➡️ Start with tracking calories for a week and see where  you are. The Good News? Tracking is not as hard as you might think and there are many different ways you can track your calories. Use an APP – the most popular app right now is called My Fitness Pal. (MFP). MFP has a Huge food database – type in the name of a food and chances are it’s in there with the different serving sizes/calorie counts You can add foods you eat frequently with pre-determined amounts and calorie counts so you can pull them up easily You can share your info with friends if you want.  Additional accountability from friends and family can make a big difference It does the math for you! 2.  Good old fashioned method of paper and pencil.  Write down what you eat, serving size and calorie count.  You will have to do the math on this one, but if paper and pencil work for you, then do it Don’t know where to get calorie information on foods? ✅ First, get a food scale.  It is THE best way to accurately know your portion size.  You won’t have to measure forever.   Like anything else, you just need practice at learning what 4 oz of chicken looks like compared to 7 oz., etc. ✅My Fitness Pal or other apps can help with calorie counts ✅ You can also just type the name of the food /portion  size into Google. What is your Protein intake? This is huge. Most clients come up way short on protein. Not only will protein curb your hunger, keeping you fuller longer,  it helps to build muscle mass as well. And since we are losing muscle mass as we age, this is a must.  Definitely a win-win! Aim for .7-1.0 grams of protein per pound of body weight per day. OR Aim for .7-1.0 grams of protein per pound of Goal Weight per day But losing weight can not only mean losing fat, (good!)  but also losing muscle (bad).   That is where strength  training and protein work together. Strength Training + Adequate Protein = saving/building your muscle mass Strength Training and Nutrition are the one-two punch that will get you looking better and most importantly FEELING better. Just because you may be getting older does not mean that it is too late for you to be: ✅ The strongest you’ve ever been ✅ The healthiest you’ve ever been ✅ The fittest you’ve ever been ✅ The most confident you’ve ever been ......It is NEVER too late. Start NOW. Get ahead of the game. Strength train, look at your nutrition, and enjoy your life even more! Beating Mother Nature at her own game IS doable. It’s going to take work – hard work,  but the results will be worth it – I promise you! Coach Vinny Talluto

Intermittent fasting
(Everything you need to know)

Intermittent fasting (IF) has been a hot button topic for the past decade or so and for good reason. It flies in the face of pretty much everything we’ve ever been taught about nutrition, fat loss, metabolism, and nutrient timing. The crazy part? It can work. And it works really well for some people. Most initial critics were too skeptical to give IF a fair go-around, but those who actually tried it saw how quickly and effectively it accelerated fat loss. What is Intermittent Fasting? The most accurate definition is the simplest one: IF is an eating schedule in which you alternate between periods of fasting (not eating) and feeding (eating). We all fast every night (the first meal of the day is called, break-fast, after all) but Intermittent Fasting tends to extend the fasting period beyond breakfast and further into the day. There our a few different protocols for IF: •Option 1: You are expected to fast for 8-10 hours/day (including sleep). • Option 2: You are expected to fast for 12-16 hours/day (including sleep). • Option 3: You are expected to fast for a full 36-hours a couple times each week (including sleep). Each protocol has some nuance to it however most of it is a waste of time. Not to say they’re bad or don’t work but after a certain point the risk doesn’t outweigh the reward as it pertains to long duration fasting. Is breakfast the most important meal of the day? Nope. I’m not entirely sure where this myth comes from but there is no research that shows breakfast being more important for fat loss. The most important thing is your caloric intake (How many calories you consume in a day). So Why Do I Like IF For Clients? Above all, it’s simple, straightforward, and lets you fit nutrition into your life rather than trying to fit life into your nutrition. It also: • Reduces hunger throughout the day which, when you’re dieting, is a major benefit. • Let’s you eat larger, more satisfying meals so you can actually get full rather than constantly feel famished. • And gives you more flexibility so you don’t have to worry about “screwing up” when your on vacation, going to a party, or celebrating an event. You can relax and enjoy yourself without ruining all of my progress. From a research-based perspective, Intermittent Fasting... · Increases catecholamines circulating throughout your body which increases lipolysis (fat breakdown). • Stabilizes blood sugar so you have less energy dips and more sustained alertness throughout the day. A stable blood sugar also primes your body for fat loss. • Reduces fasting insulin levels which further stimulates fat breakdown. • Balances hormones (leptin, ghrelin, etc) to stave off hunger and reverse your body’s “starvation mode” response to dieting. In scientific terms, Intermittent Fasting makes dieting much more enjoyable and suck way less. How to Use Intermittent Fasting: Your Foolproof Guide In this section I’m going to break down my preferred method of Intermittent Fasting. Fasting means NO EATING Protocol: Fasting for Fat Loss · This protocol of Intermittent Fasting involves a 14-hour fast followed by a 10-hour feeding window. · To eliminate all confusion and make this as easy to understand as possible, I’m going to outline a few basic principles followed by a sample day. During the Fasting Period: You can have zero-calorie drinks like water, seltzer, tea, coffee, and diet soda. A splash of milk in your coffee is O.K. but any more than ~20 calories and you’ll lose out on the benefits of fasting. Obviously, no eating during the fasting period. During the Feeding Window: You can break the fast and begin eating. Some people prefer to eat 3 large meals during the feeding window, but some people prefer 2 and others prefer 4. Experiment and go with whatever you enjoy most. IF for Fat Loss: A Sample Day 7:00am: Wake-up 1pm: 1st Meal 9-11pm: Optional Snacks 7:00am – 1:00pm: 4pm: 2nd Meal zero-calorie drinks (water, tea, coffee, 7pm: 3rd Meal 11pm: Fast begins. diet soda, etc) Cycle Repeats. Important Notes You might be a little hungry the first few days but within a week you’ll probably find you have more energy, less hunger, and already feeling leaner. This is due to hunger hormones (ghrelin, in particular) regulated by your normal daily eating schedule and only take about 4-days (at most) to alter. Also, you don’t need to start with a 14-hour fast. You can start with 8 (which is pretty much just a normal overnight fast), then bump to 10, then 12, then 14. If you think 14 is too much to start with then, by all means, gradually increase your fasting window. FAQ Q: What if I workout in the morning before work? Should I still be fasting for 14-hours? A: If you train early in the morning I recommend having a small protein shake (roughly 25g of protein) immediately after your workout. From there continue your fast until it’s time to break it again. Q: Does Intermittent Fasting (IF) work? A: Yes, it does. But it’s important to remember EVERYTHING works as long as you’re in a calorie deficit. If your goal is to lose fat it doesn’t matter if you do IF or Ketogenic Diet or Low Carb or High Carb or South Beach or Weight Watchers as long as you’re in a calorie deficit you will lose fat. Period. Q: Is IF dangerous? A: No. From a physiological perspective IF is completely and utterly 100% safe. However, we do not recommend people who struggle with binge eating use IF because, more often than not, it exacerbates the issue and perpetuates binge eating. Q: What if I eat something small during the fast? Does that ruin it? A: From a fat loss perspective, no because the MOST important component of fat loss is a calorie deficit and as long as you’re in a calorie deficit you’ll still lose fat. However, there are reasons outside of fat loss some people choose to practice Intermittent Fasting, in which case eating during the fast does negate the benefits. But that has nothing to do with fat loss. Putting it All Together What I gave you today is the barebones essentials of our best and most successful Intermittent Fasting protocol for Fat Loss. If you get confused or unsure where to begin: First: Go back and review the protocol and sample day. That page has the exact system laid out for you in the simplest and easiest to understand format. Second: Post in the IC Facebook group if you have any additional questions. Finally, if you’re going to try using IF for Fat Loss give it a minimum of 30 days before you make any changes. As I’ve said before – and I’ll say again – most people don’t have the patience or perspective to stay with a program for more than 2-weeks never mind a whole month (or longer). But if you really want extraordinary results you need to stick with it for a minimum of 30-days. Any less than that and you simply didn’t give it enough time to see if it really worked. Good luck and let us know if you have any questions.

HOW TO LOSE WEIGHT (AND ACTUALLY STICK TO IT)

Most people who sign up for the gym want to eat healthy on a more consistent basis. Even if you already do eat healthy most of the time, it’s likely you could do a better job of staying on target. People know how important it is to “eat healthy” but if it’s so obvious then how come it’s so difficult? If only there was something that you could do to make it easier….. First you need to understand the difference between short-term and long-term goal setting. I don’t think anyone is actually good at achieving long term goals. Some people are just better at breaking long-term goals down into actionable steps. They have a little that they focus on each day or week until they’re at the finish line with a smile on their face. Good habits (eating healthy) work the exact same way. People get so caught up in the end goal of fat loss that they think and try to change everything at once so they can “weigh __________lbs. by the start of summer.” Instead of wasting all your effort focusing on life-changing goals, learn to focus on behaviors that you do every single day. Eventually, these daily behaviors compound into powerful, life changing habits. But a good habit, starts with breaking the end goal down into very small steps. Breaking Down Eating Healthy (In order to lose weight you'll need to do the following) Option A. 1. Buy new groceries 2. Have the skills to prepare and know how to cook 3. Clean up the kitchen 4. Do the dishes If you’re the type of person who has 3 kids on crazy schedules, eats out often, can’t cook, or hates cleaning then these four steps are a huge shift. It’s unlikely that you’ll be able to follow this not because of a lack of willpower or motivation but because you took the wrong approach. What if instead of up changing your entire life and schedule you took a more simplistic approach? Simpler Approach to Eating Healthy: Option B. 1. Use Amazon Prime Pantry to purchase and delivery your groceries 2. For the first month you buy disposable plates to minimize cleaning & dishes 3. Hire a meal delivery service for dinner 4-5 nights per week (This is surprisingly inexpensive, some options are around $10/meal and it would ensure that you eat healthy after work each night without having to cook.) Which option seems easier to simply start? I realize all of option B listed include paying for stuff but the goal is to not do this forever. We’re strictly talking about making the habit easier to start. You’re taking an investment for the first month or two, so that you make it as easy as possible to start eating healthy. The ONE thing you focus on doing for the first month is strictly eating healthier meals. In the second month, you stop buying disposable plates and do the full clean up. The third month you reduce your meal delivery service to 2-3 days per week. Imagine how much easier it is to eat healthy when you take those barriers away at the beginning. The goal of this concept is to not focus on doing it all perfectly, just start doing it. Do whatever works best for you, but the general idea is to eliminate everything except the most essential in the beginning. Break down the goal into small chunks, remove the excuses and make it as easy as possible to say yes to your new habit. You don’t have to do it all, you just have to start. It might require an upfront investment, but would you rather simplify the process, pay a little bit more now, and actually stick to your healthy eating pattern OR try to do everything at once drain all your willpower and inevitably quit in frustration two weeks later? If you’re serious about long-term change, then smaller is best. Break it down into short-term actionable steps and you’ll find success will come much easier than you think.

Measuring Progress Without a Scale

I get it there’s something mental about stepping on the scale for some people. No matter how they look or the way their clothes fit they still get wrapped up in what the number on the scale says.

As much as I like to advocate for the scale to be nothing but data and without having that data we don’t know where we need to make adjustments there’s a few more ways to measure progress.

Pants feeling loose? Keep going
Seeing more definition in the mirror or pictures? Keep going
Feeling stronger during your workouts? Keep going

But the most important thing: HOW ARE YOU FEELING? That’s the top priority! If you have more energy and feel like you’re making progress then that’s all that matters!

The Best Fat Loss Advice

Client: “Yea, I think I’m going to start taking my nutrition more seriously, I really want to lose weight. Got any advice?”

Me: “ It’s going to go way slower than you want. You’re going to get frustrated. You’re going to feel like it’s not working. You’re going to feel like you messed up. But no matter what - DON’T QUIT. Keep going. Never Stop. Because as long as you don’t quit, I promise you’ll succeed.” PLEASE SAVE THIS.

Make it your background/ Print it Out/ Put it on your work desk. Keep this at the forefront of your mind.

Because want to know the not-so-sexy truth about fat loss?

It’s NOT easy.

It’s NOT quick.

It’s NOT fun or glamorous.

Fat Loss Sucks…

There are ways to make it suck less and be more sustainable. You don’t need to eliminate everything in your life and you’re absolutely able to lose fat without starving yourself. And you can 100% lose fat while having fun and living life.

But the mental side of fat loss is what most people overlook.

It never goes as quickly as you want. You regularly feel like you’re messing up. You often doubt yourself and your ability to stay on track. You regularly feel like you’re missing out on social events and struggle to find the balance between strict enough to achieve your goals and flexible enough to enjoy life.

The good news is all these struggles are normal. We all go through them. And with enough time and effort and dedication and patience you can come out on the other side, fully understanding how to stay lean year-round without ever having these feelings again. But there’s a difference.

But there’s a difference between those who succeed and those who don’t. And the difference lies in your ability to fail...get back up...and try again without ever stopping.

Because you will go off track its inevitable. You will make mistakes. You will have days and weeks and months that don’t go your way. And that’s completely fine. You will succeed. I promise.

AS long as you’re willing to keep getting back up and trying again and again. Remember the only way to guarantee failure is to quit.

So don’t quit. Stand back up. And keep on fighting. You got this.

Flexible Dieting

If you ever get nervous or anxious or beat yourself up for eating something "bad" or going over your calories, pay attention because this is important. First off, there is no such thing as a "good" or "bad" food. "Right" or "wrong" food. "Healthy" or "unhealthy." There is only food. And, yes, you can sometimes eat too much (or even too little). But there isn't a single food on this whole earth that is inherently good or bad.

Second, progress comes from consistency NOT rigidity. Often times we'll eat something and immediately start beating ourselves up about it. We'll think we’ve failed or ruined all of our progress and we have to start all over again. But, in the same way no one has ever become skinny off eating one salad, no one has ever got fat from eating a doughnut (or doughnut or pizza or ice cream or whatever). "Progress takes time. Progress takes patience." And the sooner you realize the key to successful dieting lies in a flexible approach the sooner you will remove all nutrition related stress from your life.

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