MARCH Q&A: FAT LOSS PLATEAUS, DIET MYTHS, INTERMITTENT FASTING, SPOT TRAINING, AND MORE
I had an overwhelming response to my call for your nutrition questions, so here are some of those great questions answered in part 1 of this Q&A series. Nutrition can be confusing and overwhelming, and I hope some of these responses help clear up some questions you’ve been wondering about as well!
What is the easiest way to learn how to count macros? I get so overwhelmed with all the information that I need someone to hold my hand and walk me through it. People start talking and I feel light headed and fuzzy and then I'm out. It's just so much information.
I totally understand the overwhelm of tracking at first! It can seem overly complicated and stressful, but here are a few things I think are incredibly helpful as you get started:
1. First take a week or so to just track your food without the intention of hitting any macro targets. If using a tracking app, set your targets to zeros and just become comfortable with the act of tracking first.
2. Once you have macro targets, take the first two weeks to understand that you probably won't hit numbers at all. Give yourself permission to just try to get close to targets, but don't stress at all about hitting them perfectly. It is a new skill and it will take some time to figure out, just like any other new skill. Don't give up if you don't hit numbers perfectly right away!
3. My best tip for making tracking easier is to pre-log your day as much as possible.
Really, the easiest way to learn is to just start, knowing that it will get easier as you go! Tracking your macros is not meant to be something time consuming or complicated; it's meant to be a temporary tool that gives us more awareness and understanding of our food habits and eating behaviors. Approaching tracking with flexibility and the attitude of focusing on consistency over perfection makes it infinitely easier.
What do you think about intermittent fasting? I have heard a lot about it helping me with my metabolism.
Intermittent fasting means shortening your eating window. Shortening your eating window can lead to fewer calories consumed across a day. But, like any other dietary strategy, it’s not magic (just energy balance). I think IF can be a helpful strategy for managing appetite as long as you’re fueling your body well, not just starving yourself. More about IF + tracking macros here!
How can I manage a week-long family vacation while in a fat loss phase? How do I keep from being the person that says "I can't eat that, I'm on a diet”?
On a trip like this, you may need to shift your focus from continued fat loss --> a maintenance week. If trying to achieve fat loss on a week of vacation, you may feel upset and like you failed when that doesn't happen. Rather, the goal can be to maintain throughout the week so you can come back home and pick up right where you left off. This may mean eating at maintenance calories and tracking only calories and a protein minimum.
You absolutely don't have to say, "I can't eat that, I'm on a diet." That's the goal of Flexible Nutrition! If you want something, have it! But, maybe that means having a half portion, or just a bite of something. The only foods you should say no to are foods you genuinely don't want. There is power in being in charge of your own food choices - eating what you want, saying no to food pushers if there's something you don't want to eat - and that absolutely doesn't have to impact those around you.
You are in control of your specific food choices, and that's what matters. You can make the *best* choices possible and stay in tune with your hunger so you're not eating past the point of fullness and that is more than enough. Bring some snacks along that will help you stay aligned with your goals, then just focus on staying flexible with your food choices and not letting a week of vacation turn into, “Screw it. I’ll start over when I get home.”
Is a fiber target important? How can I get more fiber in my diet?
Adequate fiber is generally a sign that you are also getting the micronutrients you need through whole foods such as fruits and vegetables, so hitting our fiber goal is pretty important. Some simple high-fiber foods that you can easily add to your day if you are struggling to meet your prescribed fiber intake:
Berries
Bananas, apples, oranges
Leafy green vegetables
Corn
Potatoes
Oats
Brown rice
Whole wheat pasta and bread
Nuts, beans, and legumes
Flax seeds (can be easily added to oatmeal or a smoothie)
If you're still not hitting your fiber target, you can use a fiber supplement (a fiber gummy or water additive like Benefiber or psyllium husk), but I'd try to get it via food first!
What are refeed days?
A refeed day is a day of higher calories (generally higher carbs) that can be utilized for performance reasons or when in a calorie deficit. A refeed day is a tool used to give you a break from the “diet mentality” and is also essential for helping your body recover and refuel for your workouts. Your carbs are generally higher on refeed days, but your protein and fat will stay the same. I'll give a client a refeed day when they are working toward specific performance goals (especially in any endurance or high intensity activity) or when it will help a client with adherence in a fat loss phase because they can look forward to a day of higher calories. A refeed day may be touted as a way to boost leptin but that is not a significant benefit. Rather, it can just be a helpful form of flexibility in numbers for those in a calorie deficit or a way to further performance goals.
How do you get past plateaus in your fat loss and/or weight loss journey?
First things first, a plateau needs to really mean over 2-3 weeks without any changes (weight, measurements, how your clothes fit, etc.) and with full adherence to your nutrition plan. Sometimes we may think we're in a plateau, but changes are happening - just slower than we want. When we are experiencing a plateau, it really gives us one of two choices:
A. Cut calories further to create a calorie deficit. If you are at a true plateau (zero progress for several weeks of consistent eating), then you are not in a true calorie deficit and intake needs to be lower.
B. However, pushing intake lower (when it's already low) is not always the best move for sustainability and overall health! If you've been in a fat loss phase for a while, you may benefit more by spending a few weeks at maintenance (a "diet break") before then going back to a deficit.
How do we “old ladies” in our mid forties get rid of belly and thigh fat?
Same as with any other kind of body fat! Usually (and unfortunately) our most "stubborn" spots are the last to be addressed in a fat loss phase, so part of that is patience. But the most important parts really are consistency in a calorie deficit with adequate protein intake (around .8-1g per lb body weight) and prioritizing weight training as much as possible.
How do I track macros when my office orders take-out from local places that don't list nutrition info?
Do your best to estimate! I know that may not be the answer you want to hear, but that is generally what is best. Continuing to track may help us stay accountable to our food choices, but it doesn't have to be perfectly estimated to be helpful! Here is a blog post about how you can decide whether or not tracking is the right move, and how you can best estimate that meal out without any accurate nutrition info available.
We love Q&As but also try to address common nutrition questions and hangups through our blog and our free resources. To learn more about 1:1 Flexible Nutrition Coaching, head here!