Scale Not Moving?

Scale not moving? Start here. There could be several reasons your scale isn’t moving in a fat loss phase. Let’s focus in on one possibility.

Scenario:

Macro protocol: 135p 155c 65f, 25fiber - 1745kc

You’re tracking + hitting targets 6 out of 7 days. Average step number is consistent. No changes in scale, no changes in measurements.

Let’s get curious + dig deeper into your tracking:

▪️Eyeballing coffee creamer <off by 2 tablespoons> 70+ calories

▪️Eating 1/2 a cookie <untracked b/c it was just a few bites> 45+ calories

▪️Quick handful of goldfish before dinner <untracked>: 60+ calories

▪️A Dino 🦖 nugget off your kids plate <forgot you even snagged that>: 55+ calories

That’s 230 calories over your fat loss macros. Pulling you out of a deficit.

If this happens one or two days a week every now + then, not a huge deal. 3+ days a week, this will impact progress.

Before buying into hormones, body is broken, I’ve tried everything + nothing works, or worse - giving up - go back to the basics. Do a double check + be extra mindful for a few days.

Hit me up with any questions - my door is always open!

TWENTY-TWENTY-FOUR

TWENTY•TWENTY•FOUR

▪️This year will only be different if you work towards improving yourself from last year.

▪️No one can do the work but you.

▪️Sleep is a superpower.

▪️Quality food = quality life.

▪️The uncomfortable work is the most rewarding.

▪️ Moving your body with ease is a major flex.

▪️ Stress will catch up with you if you don’t manage it.

▪️ Your family needs you - do your best to stick around as long as you can.

▪️4 days a week isn’t consistency.

▪️Adding muscle to your body will pay dividends for years to come.

▪️Always be proud when you’re 1% better than the day before.

▪️Wanting something isn’t the same as taking action.

▪️ A support system comes in clutch when you start to doubt yourself.

▪️Make peace with the fact that giving your best effort will look different from time to time.

▪️ Surround yourself with people who are rooting for you.

▪️Power in big dreams + believing you can.

▪️God is Everything. See the good in people. Love with all ya got + enjoy the path before you.

Let’s show 2024 how it’s done!

Calorie Dense Foods - How much is in a REAL serving size?

One of the most overlooked foods are calorie dense foods aka foods that pack a punch in calories + don’t do much to keep you full.

These foods typically fall in the fats macro category.

Nuts, oils, butter.

Think about it, no one ever says “man, I’m stuffed from that 3 servings of olive oil that my dinner was cooked with.”

Calorie dense foods are easy to over consume + not “feel them.”

Once you learn this you can then decide how you want to use them day to day.

Peanut butter is a great example. One serving of peanut butter runs around 190 calories.

This is one serving in the picture.

Not much to look at.

IRL You could “just be eating a PB & J sandwich” daily…only to realize you’ve been heavy handed on the PB, eating 3 servings, per sandwich.

Suddenly you’ve got yourself a 750+ calorie sandwich that’s gone in 5 bites.

Maybe you’re cool with that + maybe you’re not.

Either way, it’s worth your time, effort + energy to understand the food you’re eating.