Time for my final bestowment of the keys to the fat loss kingdom.
Did you meet The King? Read all about consistent calorie deficit, the biggest piece of the fat loss puzzle.
And The Queen? Read all about food quality, the second layer of the HEALTHY fat loss puzzle.
Today, we meet The Court. Or, as I like to call them – The S’s.
Think of The Court as your final keys to the fat loss kingdom. Once you are in the good graces of The King and The Queen, it’s time to pay attention to The Court. It’s important, too, that we meet The Court AFTER we meet The King and The Queen.
The King, Consistent Calorie Deficit, happens FIRST in fat loss. Fat loss doesn’t HAPPEN without The King, you see. So many try to create a fake relationship with The King by turning to exercise FIRST, doing all sorts of things like trying to pound away furiously at the treadmill, trying to see results, trying to find the muscle definition, wellllll it doesn’t happen if you meet The Court first. You know, like trying to out exercise your food choices. Or the funny concept of eating special superfoods that “burn fat.” The only superfood that burns fat, my friends, is the one that you aren’t eating because you are creating that consistent calorie deficit. Remember that silly Facebook article circulating awhile back about wine being better than a workout. Oh hell. Clearly that author didn’t meet The King.
The Queen, Consistently Choosing Quality Foods, happens SECOND in fat loss. And fat loss still doesn’t come from JUST The Queen, The Queen must be with The King. Remember, consistently choosing quality foods means we are getting foods with tons of nutritious value, tons of satiety, tons of sustained energy, and are really freaking difficult to consistently overeat, which feeds right into that relationship with The King, Consistent Calorie Deficit, right? The Queen is definitely important, but still needs The King to be the ruler of fat loss. Think of The King and The Queen as a power couple, yes?
So once this Power Couple is allll dialed in, The Court can sweep in from behind the curtains and really kick ass in Fat Loss Land.
Let’s get on a first name basis with the members of The Court.
Steps is basically what it sounds like. Making an effort to move more during the day. Not necessarily structured exercise, but more like allllll the little ways you can add up taking more steps during the day – shooting for an overall step count each day that is gradually increasing from your normal, parking far away, standing more versus sitting, doing your mobility work and stretches up and down from the floor during commercials….just all the creative ways you can move more. One of my clients nails this during the week in my gym – she rides her bike to the gym, and then does some errands on her bike before going home – she’s moving more but not in an “I gotta exercise” fashion….more in just being conscious of getting smart movement in. Steps, the first member of The Court, is basically increasing our overall daily energy expenditure during the way WITHOUT us noticing just too much.
Sleep is VITAL. Most of us don’t get enough of it, and we are running on fumes (and then later on, caffeine and energy drinks) to get through our jam-packed days, only to end up FINALLY in our beds and now wired because we are too wound up to actually settle down and rest. It’s a vicious cycle. There are TWO reasons why Sleep is the second member of The Court. First, getting quality sleep (somewhere around 7 hours per night) lets our body wind down and run alllll the hormonal processes it needs to run to repair and recover our body AND regulate our hormones and hunger and satiety signals. You can imagine, in Fat Loss Land, that hunger and satiety cues are sorta a big deal, right? Second, a body well rested, because of alllll those processes that happened, is less likely to experience cravings. In Fat Loss Land, making better choices becomes a smidge EASIER (and please don’t argue about how awesome that is).
Strength Training is the third member of The Court. Strength training is a really big deal in Fat Loss Land because of it’s ability to hang on to muscle during a focused fat loss period. Guess what bodies with muscle do? They burn more energy than bodies without much muscle, even at rest. This is a really dang big deal. BUT, the thing that is most often missed regarding strength training is that it creates a powerful hormonal cascade that help make us stronger and leaner. Also, the recovery process from strength training takes energy (calories), and our bodies are literally trying to recover hours after training, sometimes a day or more! So, we are burning, burning, burning energy AFTER we exercise, and so long as we still observe The King and The Queen, we are like kicking fat loss ass by exponential amounts here.
Stress Management is the fourth member of The Court. To be honest, I think we gloss over this one far too often. Said another way, Stress Management is basically figuring out how you handle stress physically and mentally so you aren’t batshit crazy AND so you can make smart choices for yourself (nutritionally, and otherwise) because you are in a good headspace to make them. Stress Management can be everything from finding a healthy way to dealing with your crazy aunt Sally, to developing a self-care routine that includes journaling at the end of every day to take an inventory on you life and emotional health. It can also be acknowledging the fact that you have a problem soothing your emotions with things like food, shopping, drinking, gambling, and allllll that noise. It’s the acknowledgement and acceptance of things, and then a way to react to them in a healthy way. It’s super important in Fat Loss Land, because, well…..those who manage their stressors don’t often emotionally eat.
So again, The King and The Queen of Fat Loss are the MOST IMPORTANT in the kingdom. And if you need help getting a handle on those, you might enjoy my free guide – #20under20 – 20 Healthy Meal Ideas Made In 20 Minutes. Once you are in the good graces of The King and The Queen, it’s time to get friendly with The Court, ok?
The Fat Loss Kingdom SEEMS complicated. It really isn’t. Eighty percent of The Kingdom is made up of The King and Queen. The other 20% is made up of The S’s of The Court. Put your efforts to The King and Queen FIRST, and strike up conversation with The Court after.
Now go slay your fat loss! Without all the noise of internet land mucking it up for you!