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March 03, 2021

What It Takes To Get Lean

Summer is coming up. You want to look and feel your best. We all do. We want to be comfortable in our skin, love what we see in the mirror, and be proud of what our bodies are capable of. Which is great! But this often leads to jumping to new fad diets or quick fix plans to get results fast with the idea that minimal effort will be involved. 

While these plans may lead to quick, short term -TEMPORARY- benefits, chances are, they aren’t going to stick. This leads to us falling back to where we started. So how can we avoid all of these discouraging ups and downs, and get those results we are after? 

Losing fat is a difficult task. So difficult that many people will do just about anything to make the process easier and more efficient. Losing fat and keeping it off is not easy, but it’s also not impossible. At a very baseline level you need a good nutrition plan, to move your body, drink plenty of water, get adequate sleep… and do so consistently.

I wanted to take a couple of minutes to talk about what it actually takes to lose fat and keep it off – no gimmicks, no magic fat loss powders or pills. Whether you’re just starting out, or are further along in your journey and are looking for ways to keep progressing, this is for you.

It’s easy to idolize people, especially with the amout of social media exposure we have to pretty much everyone. I have frequently heard “ I want to look like __________,” or “I want to have abs like _______.” But there are alot of behind the scene variants that come in to play. Typically these 'famous bodies' that we see and idolize have been a consistent, disciplined, work in progress for YEARS. They don’t take days or weekends off to enjoy beers and cheat meals all the time. They didn't get to where they are with short cuts, apple cider vinegar gummies, or "get results fast" plans.

The magazine with the headline " DO THIS TO BE LIKE -SO AND SO- AND LOSE 30 POUNDS IN 3 WEEKS! " is not going to be the best diet for you. It’s especially not going to work when your baseline nutrition is in the gutter, you don’t eat enough protein, or drink enough water, or get enough sleep. Unless you start dialing in on the basics of proper nutriton and healthier lifestyle changes, the up and down yo-yo cycle will continue. That's probably not what you want to hear.

But you have to realize that consistency and discipline of the basics is what it actually takes to help you progress toward your fat loss goal. You have to make the choice to decide to be more disciplined and dialed in in order to reach your goal. People often get frustrated with all the hard work they are putting in. But it's likely they just aren’t doing the right hard work to help them get progress.

This post was not written to deter or discourage you. Rather, to encourage you to kick the fads and gimmicks to the side, and start working on your behaviors and habits that are specifically affecting what you are working for. The foods you decide to base your nutrition around in order to get in the proper amount of calories and protein is totally up to you. 

Here are a couple steps to get you started:

Drink more water. Take your body weight, divide it in half. That's how many ounces of water you should be drinking per day, minimum. 

Eat more protein. I know this is said a lot, but protein truly is a building block for muscle growth and fat loss. This is a key piece that most of those tabloid diets you see out there are missing!

Move your body. Add a 30 minute walk into your day. On your lunch break or before dinner. This will help keep natural energy levels up and will help you stick to your plan.

Get your sleep. Sleep is important in regulating metabolism, hormones, and appetite. If you're sleep deprived, your metabolism will slow down to reserve the energy it has.

Cut back on the alcohol. That bottle of wine you drank last night, and the 12 pack of Mich Golden's on Saturday are doing nothing to benefit you.  


Losing fat is challenging, difficult, and flat out hard. But it does not have to be complicated. It does not have to be something you dread. 
Keep it simple. Base your diet around nutritious, whole foods and work to hit your calorie and protein goals every day. EAT foods that you ENJOY.
Do that consistently enough, you WILL see the results you want in the long-term!

If you want help working on your nutrition goals, don’t hesitate to ask! We’re here to help.