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How To Get Fit For Summer ...
... plus Fall, Winter, & Spring too.
Matt Fried
April 27, 2024 • Read Time: 4 minutes
Regular readers know I don’t push 30-day ‘beach body’ cleanses …
… yet I enjoy feeling confident enough to take my shirt off at the beach …
… and I want you to as well.
Here’s how I would approach this summer if I were uncomfortable with my body and haven’t been making consistent progress this year:
You Can Cut Safely ✂️
Explain It To Me It Like I’m 5 🧒
One Easy Fix 👩🏻🔧
My 6 Guardrails 🛤️
Parting Zen 🧘♂️
You Can Cut Safely ✂️
One of my key pillars is Inclusion.
I recommend it far more often than I do Restriction.
This is because most programs and tactics I see are overly restrictive.
Many are harmful.
Yet this does not mean that all restrictive tactics are harmful.
There are times to be restrictive …
… to a degree …
… for a duration …
… with boundaries …
… while being positive and safe.
Explain It To Me Like I’m 5 👦
Today’s topic, as simply as possible:
“It’s OK to eat a little less sometimes.”
One Easy Fix 👩🏻🔧
Here’s one simple change you can make that doesn’t require much thinking and delivers plenty of bang for your buck …
… and if you’re already eating a minimally-processed diet, don’t worry, keep reading :)
My 6 Guardrails 🛤️
Here are 5 ‘guardrails’ to help you lose weight safely for this summer:
(1) Don’t Cut More Than 20%
Then, on average, eat about 20% less than that per day.
(2) Stick To The Plan
Your plan, once set, should be adjusted monthly or less.
Do not panic and make changes daily or weekly.
(3) Lose Fat Reasonably
This means:
1-2 pounds per week in those who are obese.
.25-.50 pounds per week in lean or normal-weight people.
This pace will prevent undesirable muscle loss and increase adherence.
(4) Keep It Simple
Get quality sleep, exercise, and hydration daily.
Eat when hungry, mindfully to 80% full.
(5) Are You Happy?
A healthy plan for weight loss should not make you miserable.
You won’t be able to stick to that plan.
(6) Join My Free Nutrition Group
I would like to help you personalize steps 1 through 5.
Join either one of my free nutrition coaching groups …
… and let’s make a specific plan for YOU.
I moderate both groups to ensure they are private, confidential, supportive, and judgment-free.
Parting Zen 🧘♂️
A simple word, phrase, or thought to take with you:
When you feel good about your body, you feel good about yourself.
Be well,
Coach Matt
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PPS: My common-sense disclaimer …
The advice I offer is not medical advice. If you have any medical issues, please consult your doctor first. The advice I offer should be personalized to your needs. I can help you make those personalizations or refer you out. Reply to this email if you need help.
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