Ever lose + regain the same 20 lbs?

Losing and regaining the same 5, 10, 20, 50 lbs over and over isn't fun.

But ya know what's worse? Realizing that the weight you lose and the weight you regain aren't actually equal. Most weight loss efforts are done in a way that includes lots of muscle lost alongside any fat. Oftentimes organs shrink during this unhealthy kind of weight loss too. Yikes! Yet when that weight is regained, it's typically almost entirely excess body fat gained. Rinse + repeat and you can see how you end up with a higher body fat percentage over time, even if the weight yoyos within a certain range. This can be a big problem for metabolic health and body goals. But there's also a way around this problem so you never have to deal with that again!



It's a big topic, so I recorded a video just for you for this week. You can listen like a podcast if that's easier ... no need to see my mug the whole time. ;-) Check it out right here.



As I mention at the end of the video, if you'd like to get help / support / guidance and an actual freaking plan that aligns with your goals thankyouveerymuch, feel free to check out more about my 28-daya metabolism-boosting course, TRANSFORM: Body + Mind and 1:1 coaching.



XO,
Tara

Fat Loss MUST be slow. Here's why.

Fat loss HAS to happen slowly. Here's why...

I know we want it to happen quickly. I know we hear things like, "I lost 5 pounds the first week of doing keto." and assume those 5 pounds came from rapid FAT loss (it doesn't). But there's actually a limit to the amount of body fat we can lose per day per person (it varies from person to person).



Restrict your energy intake more than that point and you'll be eating away at your muscles instead.... which will lower your metabolic rate. YUCK!



Here are 3 reasons fat loss MUST happen slowly.



As always, if you have any questions you can hit 'reply' to this email. I'm happy to help!



XO,
Tara



P.S. Check out these awesome client success stories squished inside of 27 seconds. ;-)

4 steps to optimize body recomposition

Sometimes it doesn't matter what order you do things in.

Curious... do you floss first and then brush or brush first and then floss? I always floss first because I feel like I can brush away the junk then at the end. But, a dentist did tell me once that the order doesn't actually matter for general oral hygiene purposes.


But when it comes to changing your body composition, the order does matter! Nothing bad will happen if you go out of order, but you certainly won't be optimizing your results. 


So what's the order? If any of your goals include fat loss / weight loss or muscle growth, CHECK OUT THIS VIDEO for the 4 steps.


Which one of these do you need the most help with? Feel free to leave a comment below and let me know. I'd be happy to create extra content around the area that the most of you need some guidance on. :-)


It's the last day of June! March felt like 4 months, April like 3, and May and June felt like a half a month combined. Just me? Regardless, a new month is always a great opportunity to reset and be intentional about some new habits. I'm here to help.


XO,
Tara

Stubborn Weight Loss?

There's weight loss....and there's STUBBORN weight loss.

You know the kind, right? It's often the last 5 pounds as opposed to the first 5 pounds. It's when you feel like you've tried everything, but nothing works or lasts (even though it seems to work for everyone else!).




Bad news, good news. Bad news first? Ok.... there isn't anything different about the way your body works.



Ready for the good news? There isn't anything different about the way your body works. ;-) We all have very different energy needs, for sure. This depends on how much and how hard you exercise, how much you move between workouts, your age, your body size and composition, your dieting history, thyroid function, etc. BUT, there is one common set of rules for EVERYONE: If you take in less energy (calories) than your body requires for fuel, you will lose body fat. If you are not losing body fat, you are not in an energy deficit for YOUR body. That may mean you're not losing weight on 1500 calories a day, but your friend is losing on 2000 calories a day. Super frustrating, right? But the same principles apply. Their body simply requires more calories to function on a day-to-day basis than yours does. (If we knew for sure that the calorie tracking was accurate - which it's nearly always not. But that's a different story).



What about the people that tell you you're gaining weight because you're UNDEReating? Not true. It's nice to think about, but it's simply not true.



Now, can you get yourself up to the point where your body does burn more calories everyday so you can maintain or lose more body fat while eating more calories? YES! That's a process called reverse dieting and I'm happy to answer any questions you may have about that.



But let's stick to the science here, ok? Losing body fat requires an energy deficit so that your body is required to make up the additional calories it needs by taking it off of your stored body fat. Your stored body fat contains calories / energy... just like your food! If you want to decrease body fat, you need to use it up. That's how it 'goes away'.



I got into this even more in last week's live video. Check it out here.



Here is some more information about my online coaching program - including cost and before / after pictures.



And if you'd like to chat to see if we're the right fit to work together, schedule a call here! Looking forward to hearing about your goals so we can devise a plan for how you can CRUSH THEM. ;-)



Hope your week is off to a great start.



XO,
Tara