Think Fat loss NOT weight loss!

We want you think fat loss vs weight loss

Statistics show that 41% of the population make New Year’s resolutions. Out of that 41%, 21.4% aim for weight loss and healthier eating, 12.3% aim for self improvement, & 5.5% promise to workout more.

A whopping 92% of new year’s resolution makers do not follow through with their original plan of action. Maybe if we start thinking fat loss before “weight loss” we can get those numbers a little higher on people following through with their plans.

Fat loss is VERY VERY different than weight loss but people seem to use the term interchangeably. After reading this you’ll understand the difference between the two and which you should aim for and how.  Let me explain,

Let’s start by defining weight loss. The first thing someone usually says to me is “I need to lose weight”. By this, they mean the number on the scale. What they don’t realize is that that number on the scale has zero meaning other than their gravitational pull on this earth. Your weight on the scale measures the sum of the weight of your bones, muscles, organs, and body fat.

If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight like athletes before a competition but most people should start aiming their goals to LOSE FAT not weight. I can tell you right now, if you don’t eat anything all day today, you’ll be down on the scale tomorrow. If you don’t drink anything all day then you’ll be down on the scale, and if I cut your right arm off, you’ll be down on the scale tomorrow. But how are any of those things helping you in your fitness journey? You’ll still be stuck with the same amount of body fat.

Weighing yourself & why you shouldn’t take that number to heart.

#1 It’s UNRELIABLE. Your body weight can fluctuate dailiy since it’s influenced by the amount of food you’ve eaten, the amount of fluids you’ve consumed, your bowel movements, water loss/retention, muscle loss/gain, and it will just get you frustrated.

#2. It’s irrelevant. People with similar height can weigh the same but look completely different because one has lower body fat than the other.

Here’s how the weight scale can mislead you. Clothes, mirrors and pictures do not lie. But the scale can be your worst enemy by misleading you and killing your motivation.

CARBS AND WATER:

Carbs bind to water. So eating less carbs will make you lose water weight. You’ll notice you will feel less “fluffy” when adhering to a lower carb diet. This is because water is exiting your body instead of binding to the carbs you consume.

MUSCLE GAIN AND FAT LOSS.

You’ll gain muscle while losing fat when you start strength training. But on the scale it may look like you’ve made no progress. Track your body fat using a body caliper and you’ll see your body fat going down.

Keys to losing fat:

  1. Get stronger. Strength training builds muscle and muscle burns more fat.
  2. Eat healthy. Eat less starchy foods and veggies. Eat higher fat foods like avocados and bacon. Eat moderate protein to build muscle.
  3. Stay away from processed foods. Processed foods are full of sodium and sugar.
  4. Drink more water. 95% of Americans do not drink enough water daily for their body to properly function. If you’re not drinking half your body weight in ounces a day, you’re not drinking enough.

How to Track Progress Efficiently

You don’t need to track progress weekly, changes wouldn’t be drastic enough. Track progress every 2 weeks. Stop Weighing Yourself Daily. The daily fluctuations will mess with your motivation. Weigh yourself once every 2 weeks, not more. Stop Looking in The Mirror. Self-image issues can skew perception. Shoot full body pictures and compare them with old ones.
Track Body Fat. Get a fat caliper and track your body fat every 2 weeks.

Take Measurements. Girth measurements of your neck, chest, arms, waist & thighs. Waist should go down, rest should go up. Shoot Pictures. Full body pictures from ankle to neck, front/back/side, every 2 weeks. Compare with your previous pics.

Strength Stats. Log your workouts. Strength going up means muscle gains and strength training prevents muscle breakdown. Listen also to what people say. They’ll notice your body change more than you will. Clothes will start to feel differently too. You Might Not Want to Lose Weight. 

**Focus on fat loss first. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight. ** 

is a high fat diet bad for you? myths debunked about dietary fat!

flexible dieting
 

There are a lot of misconceptions about cholesterol and the role that it plays in the health of our hearts and beyond. Let’s simplify. 
First, cholesterol is NOT the enemy! This perfectly innocent sterol- a combination of a steroid and alcohol is  necessary for many bodily functions. Cholesterol is needed for many many things in the body. It’s needed to make sex hormones, such as estrogen, progesterone, testosterone, and DHEA. Cholesterol repairs damaged cells and maintains the integrity of the cell to extend cell life. It transfers nutrients to the brain to protect from dementia, and it maintains the integrity of the intestinal tract. It also helps with serotonin receptor firing which is essential for felling happy, fabulous and on top of our game. 
Cholesterol also plays a huge role in combating systemic inflammation. Imagine your body is a house and inflammation is a fire. Cholesterol is the fire truck that comes racing to put the fire out. Without the fire truck, the house is destroyed by the fire. Without satisfactory levels of cholesterol, inflammation is left to do it’s thing with very little work against it. Without cholesterol we would die. 

MYTH #1– Fat makes you fat! 

First, body fat is created when excess CARBS need to be stored. Second, increasing dietary fat consumption can help you lose weight in many many ways. It keeps you satiated, reducing crazy hunger pains and preventing overeating and bingeing. Omega-3 fats help turn on genes that are involved with fat-burning while turning off the genes that store fat. And finally, eating a greater proportion of fat allows for balance of hormones such as testosterone and estrogen and that makes losing fat and maintaining a lean physique much easier. (note: these points assume that you decrease your consumption of carbohydrates as you increase your consumption of fat.) 

Myth #2– Fat clogs your arteries and leads to heart disease! 

What causes arterial plaque is not fat but cholesterol– and although cholesterol is found in fat, dietary cholesterol has very little effect on blood cholesterol levels. As far as leading to heart disease: Increasing dietary fat consumption reduces your blood triglyceride level, the main risk factor in heart disease. Low-fat diets, on the other hand, can actually cause triglycerides to go up. 


Myth #3- Fat has no nutrients

Fat is full of nutrients! It’s loaded with vitamins A, E, and K2. In fact, fat-soluble vitamins need fat in order to be absorbed by the body. Plus there are all kinds of benefits that come with fat that aren’t often advertised: 

  • – Adequate intake of healthy fats helps prevent depression (which can be a side effect of a low fat diet!) Depression can be caused by a deficiency of cholesterol and fat in the brain, resulting in lower levels of the neurotransmitter serotonin, which makes people feel good. 
  • – Increasing dietary fats and reducing carbs lowers blood sugar and insulin levels and helps keep blood sugar stable. As a result, you’ll have fewer cravings and steadier energy. 
  • – Fats help you maintain your ideal weight by keeping your metabolism balanced and healthy. 

If you’re still on the fence, try this cravings challenge: For a week, anytime you crave a high carb or high sugar food, have a high fat snack instead like an avocado, a spoonful of sunflower butter, a handful of macadamia nuts, or even a glob of coconut oil. Within 10 minutes, the cravings will be gone. 

Credit: Leeann Vogel

 

it’s not motivation. it’s habit.

How’s come I can’t get motivated and stay motivated?

Everyone falls off the bandwagon.

Sometimes, like our weight on the scale, staying motivated is like being on a roller coaster ride. There are so many ups and downs, twists and turns.

We feel that we must get motivated to get the job done.

Well, that way of thinking never worked for me. It’s not motivation that keeps me going. It’s my mindset that helps keep me on track to be 65 pounds lighter and giving my all every single day.

Throw the word “motivation” out the window. It doesn’t work for me, it never worked for me. Motivation is BS. It’s a feeling, an emotion. It comes and goes and doesn’t stay…like being happy or sad.

 

You can’t be happy 100% of the time.
You can’t be sad 100% of the time.
You can’t be angry 100% of the time.


Well, you’re not going to be motivated 100% of the time either. I don’t have to be motivated to get to the gym and get the job done. And you don’t either.

Listen to your body. Make your eating become a habit. Make your gym time or home gym time become a habit, a routine, something your do every single day, seven days a week. Although we do not work out 7 days a week around here, we take that 30-45 minutes of when we would be working out and we give ourselves a mental break. Watch your favorite show, take a hot bath, relax!

At this point in my life, I’m putting the gym, my health, and my fitness at the top of list. By making my work out a daily habit, it’s become such a routine, a big part of my life that it would be impossible for me not to do it every single day. My gym time has truly become a habit for a lifetime.

You can do it, too.

Think of your workout time like you have a very important appointment with yourself. Every single day at a specific time, come rain or come shine, you’re there. My me time is at 5:30 p.m. I take a half hour before dinner and get it done. All it takes is 20 minutes to 30 minutes to get a good sweat in. Throw dinner in the oven around 5:15 and it’ll be done by the time you’re finished with your quick workout. 5:30-6:00 p.m., that time slot is carved out for me.

Make your health a habit. If I don’t make it to my workout at my specific time, I literally feel like my whole day is thrown off course. Now, that time has turned into a habit.

Every single day, just do it.
Stick to your own goals.
Be consistent.
Hold yourself accountable.
Remember, you only have to focus on WINNING TODAY!

This week’s to do list: START A DAILY HABIT. Give yourself 30 minutes. That’s all we ask of you.

Will your “gym time” be in the morning, afternoon, or before dinner?

We have an amazing group of women from all walks of life, killing it every.single.day in the Bee-Xtreme Community.

There is not one single person who is alike in the facts of life, profession, kids/no kids, working mom, stay at home mom, etc. We have people from California to New Jersey coming together and cheering each other on. It’s a crazy little “no drama” group. We need people to pick us up when we’re down, we need to surround ourselves with motivated people to say “motivated” if that’s what you want to call it. We need people to bitch, moan, and groan to sometimes, and we have found a “fit family” within our little group. It’s quite amazing!! If you don’t know where to start, START with Bee-Xtreme Community and get ideas from the other women who have shed 50, 60, 70 pounds this year!

​We are waiting to help! —>>>>> www.facebook.com/groups/beextremecommunity