5 things I learned losing 13lbs of fat🤍
Today I’m sharing some of the most valuable things I learned during my sustainable fat loss journey over the last 9 months!🫶🏼 I’m really proud of my results and excited to share tips and tools that can help you if you’re also interested in healthy, balanced, long-term fat loss. Unfortunately there’s a lot of dangerous and inaccurate information out there, so I hope these science-based tools can help you with safe and effective fat loss! I also hope you can love and take care of yourself every step of the way, no matter where you are in your journey ❤️🩹
1. Restricting foods makes them more enticing
I’d read about this in my research before starting fat loss but after experiencing firsthand how cutting out one particular food actually led me to crave it so much and eventually binge on it, I realized that restricting actually made it harder to reach my goals. Instead I decided not to put anything off limits and enjoy the things I love in moderation.
2. Give it time
I wasted so much time at the beginning of my fat loss journey wondering if I was doing things right and making all these little changes I didn’t need to make to my plan. I wish I’d just given it time and been patient instead of constantly looking for things to tweak and wondering if I was doing things right. Of course it’s important to make sure you’re following a well-researched plan, but once I had that taken care of, patience was key for me.
3. Prioritize foods you love
I continued eating pizza, dessert, and iced lattes from my favorite coffee shop during fat loss. Here’s how: I prioritized the things I really loved, like a daily sugary coffee drink, and made swaps elsewhere. For example, I started having breakfasts with less sugar and more protein so I could “make room” for my sugary coffee since it was important to me. I realized quickly that I needed to make some sacrifices if I wanted to see results because a calorie deficit is necessary to lose fat, and that deficit needed to come from somewhere.
4. Stop ignoring the basics
I wasted so much time trying to optimize my routines with supplements and protocols while I ignored my baseline health. Prioritizing my sleep and hydration in addition to the changes I made in my nutrition and exercise made a huge difference in my results!
5. Add low intensity cardio on recovery days
Zone 2 intensity cardio (level of effort where you’re able to carry a conversation) is so popular right now and I finally understand why! For years I ignored the suggestion to add walking into my routine because I thought if I wasn’t giving full out effort, I may as well not bother working out at all. Adding walking into my routine on rest days or days I need some extra recovery has helped me feel so much more energized and alert during the day, and helped me to maintain an energy deficit which is an essential part of fat loss.
Some of my favorite sources for learning about the science of fat loss: Andrew Huberman, Layne Norton, and Andy Galpin. 🧪
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So, you've seen the numbers, but what does losing 13lbs of fat really look like, and how does it feel? I remember standing in front of the mirror, just like in that selfie, wondering if all my hard work was making a difference. It’s more than just the scale moving down; it’s a whole transformation, both inside and out. For me, the first noticeable change wasn't necessarily a dramatic visual overhaul, but how my clothes started to fit. Those jeans that felt a little snug? Suddenly, they were comfortable, even loose. My favorite black leggings felt less restrictive, and I noticed my black long-sleeved crop top wasn't pulling quite as much. It’s hard to put into words, but there’s a lightness, a feeling of ease in movement that comes with shedding those extra pounds. My posture even improved slightly because I felt stronger and more aligned. It wasn't about looking like a different person, but a healthier, more energized version of myself. Beyond the mirror, the biggest "transformation" was in my energy levels. Remember how I talked about prioritizing basics like sleep and hydration? That truly made a world of difference. Suddenly, I wasn't relying on caffeine as much, and I had more sustained energy throughout the day, even for my low-intensity cardio sessions. This newfound energy translated into better mood, clearer thinking, and a general feeling of well-being. It’s this holistic change that makes the journey so rewarding, proving that a weight loss transformation is about so much more than just a number. If you're asking yourself, "what does 13 lbs of fat look like?", imagine feeling more comfortable in your skin, more confident in your clothes, and having the vitality to tackle your day. It’s not about perfection, but progress. My journey wasn’t about crash diets or extreme measures. It was about consistently applying those five lessons: enjoying foods in moderation (yes, even pizza!), being patient, making smart swaps like increasing protein at breakfast to 'make room' for my daily iced latte, and ensuring I was well-rested and hydrated. Adding Zone 2 cardio, like those walks on recovery days, also helped maintain that energy deficit without feeling drained. For anyone embarking on their own weight loss transformation, I’d encourage you to focus on these non-scale victories. Take progress photos (just for yourself!), note how your clothes fit, and track your energy levels and mood. These are often better indicators of true fat loss and overall health than the number on the scale alone. Remember, sustainable fat loss is a marathon, not a sprint, and every small, consistent step contributes to that incredible feeling of achievement and a genuine, lasting change.
