I lost (and kept off) 10% body fat eating my favorite foods

Disclaimer:  Before taking part in any diet program, consult with your doctor or state board-licenses nutritionist.  This information should in no way replace the information provided to you by your doctor or treating therapist.

 

I never counted a calorie a day in my life. I actually thought the concept sounded ridiculous.  

But a little more than a year ago during my pregnancy, I decided to experiment a bit with counting macros. As I prepared to bring new life into this world, I wanted to challenge what my body was capable of doing—especially when so many people say women can’t get their bodies back post-baby. I thought, “Why not actually get leaner after my baby?” It wasn’t an obsession; it was simply an experiment and an attempt to care for my body as my life got busier.

In this experiment, I actually proved my hypothesis correct: I lost 10% body fat after my little guy came into the world, and I’m maintaining it! All the while, I enjoy drinks with friends weekly, eat my favorite muffin every Saturday, and have pancakes for brunch with my family regularly. This is KEY to my loss in body fat: I don’t restrict myself from certain foods I love. I never cut them out. In fact, I have more of my favorite foods than before back when I used to fall into the trap of the popular diet myth that losing weight means avoiding your favorite foods at all costs. 

The difference is that I now know how to fit the foods I love into my overall macro budget for the day. I know how to eat for breakfast and lunch if I am going out for margaritas and Mexican for dinner. I also recognize that our bodies are designed for movement, so I move. A lot. I do high intensity interval training 5 days a week, go on a four-mile run once a week and walk with my toddler as often as the sunshine allows. I love sweating—not because I love losing weight but because it makes me feel sane. I am a much better version of myself after a workout, and my body now depends on daily endorphins!

I’d love to give you a sneak peek into my macro journey. And if you need a refresher course on what it means to count macronutrients, check out my What Flexible Dieting Is post. 

 

April 4, 2015 – (8 months post partum) my MACRO JOURNEY BEGINS

Weight – 135.4

Body Fat – 19.8%

 

Note: This is a great place to start! For women a body fat % of 18.1-22% is lean.  I say this because I did not NEED to lose weight.   I did want to lean out a bit though because I didn’t feel my best.

 

Macro Plan (Tracked while measuring and weighing food)

Protein 135

Fat 40-45

Carbs 175-185

 

Note: A body fat percentage of 18.1-22% is lean for women. I say this because I recognize I was not overweight and did not need to lose weight; I did want to lean out and test what my body could do.

Now this macro plan may seem high to some of you, but I felt quite hungry on it. I was used to having significantly more fat in my diet. I also had to adjust to 3-hour breaks between eating, which was very hard for me since I used to snack constantly. I once considered hunger an emergency. Now I allow my body to temporarily feel hunger, knowing I will feed it shortly.

During this cutting phase, I only went over my ranges every 6-7 days. Consistency is key when leaning out, AND going over my macronutrient ranges is a great to refuel your body cells. My favorite foods during this time were rice cakes, veggies, oatmeal, and pancakes. I had a big pancake breakfast weekly at a coffee shop in Nashville and always fit it into my macros.  I also fit in my wine about 3-4 nights a week. That means I planned my meals to be sure I had enough carbs remaining for a glass of wine in the evening. Because yes.


April 28, 2015 (3 weeks later)

Weight 131.2

Body Fat - 17.7%

Macros:

Protein 135

Fat 140-45

Carbs 165-175

I noticed that I hovered around the 130’s for about 3 weeks, and so I decided to decrease my carbs by10g per day. Soon the weight started to move a bit. 


July 14, 2015 (14 weeks later)

Weight – 126.6

Body Fat 12.8%

 

I was in-and-out of staying within my macros budget but still tracking most days and sticking with the same ranges. I felt amazing last summer! Each day I was full and had tons of energy.   

During the fall/winter I began to focus more on volume. This means I got more bang for my buck by eating more macro-friendly foods. Some examples:  Skinny Pop Popcorn, Bolthouse farms dressing, FlatOut Bread, Dannon Light & Fit Greek Yogurt, protein ice cream (a recipe I created), cauliflower rice, most veggies.

Macros (Tracked loosely meaning I typically don’t measure and weigh food)

Protein 135

Fat 40-45

Carbs 165-175


April 29, 2016 (1 year and 2 weeks after I started)

Now it gets really fun! I went a few weeks ago to have another bod pod and these were my results. This marks over a year since counting macros.

Weight 123.6

Body Fat – 10.1%

I am aware that this is on the low range of body fat for a woman. I still have regular (sorry dudes) menstrual cycles, though, so I feel comfortable with this body fat percentage. I don’t share these details to suggest that it is a model body figure? No, not at all.  My whole intention in sharing this is to show that counting macros is sustainable and it works!  It has truly changed my life and the lives of so many of my clients.

Current Macros

Protein 125-130

Fat 50-55

Carbs 195-205

My macros equal to about 1800 calories/day, and on the weekends I most likely consume about 2000-2300/day sometimes.  I don’t log typically on weekends so this is a guess.  So as you can see I am fueling my body with a healthy amount of food and my body is responding by using it for energy instead of storing it as fat.

That’s just a brief look into what the macro journey looks like for me so far. Yes, you CAN lose the weight you want AND keep it off.  It takes discipline and consistency. And it is incredibly rewarding. 

Most importantly, know that your weight does not define you at all. Who you are and how you show up to your life defines you. And each day is a chance to embrace what’s possible. Change is always possible.   

With lots of love, 

Brooke

The Struggle is Real: My Weight Loss Journey and how Flexible Dieting Got me to a Healthy Place

I was the overweight kid, the chubby teenager. People who meet me now can’t imagine this, but, yes it’s true. So I usually pull out my phone and flash this little gem at them: 

That’s my extremely thin brother and sister on the left and, well, there I am—adorable for sure but you can imagine I had a few insecurities in my little family.

 

They were on the A team for our country club swimming. I was on the B team.  They were athletes. I could sing. I grew up in the southwest, and so this is what mealtime looked like: pop tarts or toaster strudels for breakfast, chicken fingers and a cookie at lunch and, honestly, dinner is a blur for me but I’m sure it had sugar, butter or the word fast in front of it (Can I get an “amen” from my fellow southerners?). We didn’t sit down to eat as a family much because my brother and sister were so busy with all of their many sports.

 

Early on, I noticed my mom’s eating issues, and she saw the same thing in me. Wanting to save me from weight struggles, she would lovingly ask me, “are you sure you really want to eat that?” She 100% meant well, but it actually deepened the issue and made me want to rebel and eat more. This began my saga of what I now know to be emotional eating. I ate when I was sad, when I felt frustrated or when I was simply bored.

 

And as I ate and ate, my sister continued to grow tall and lean with a rocking bod. She was skinny and could (and still can) eat literally ANYTHING. For years I struggled with feeling like the unwanted one because boys always asked her out but not me. I am certain it was superficially because of my weight.

 

As a sophomore in high school, I wore a DD bra! So I had a breast reduction since it was so difficult to manage at such a young age. After my surgery I felt much lighter and able to move, so it motivated me to lose weight. I started going to our local gym after school. I was obsessed with sweating. I slowly lost some weight but was still heavy. When I got to college I fell into a depression for the first time in my life and put weight on then. Call it the infamous Freshman 15 or whatever, but I struggled so much with it. I was still very active in the gym, but you can’t outrun a horrible diet. I fluctuated throughout college and, honestly, really struggled with shame. I had this body that I didn’t really like, and that always felt like a huge, thick cloud looming overhead. I moved to Morocco for a year after college, still struggling with enormous amounts of shame, so I prayed one day that God would speak to me and tell me who I am. I listened and felt like I heard the word Zara. I wasn’t very familiar with it, so I looked it up and found out it means “radiant one and princess.” At the risk of sounding cheesy, I can hardly explain the transformation that brought about in my life. Hearing that truly set me free and cleared that thick cloud of shame. 

 

While it felt miraculous at the time, I still have moments that could easily trigger that familiar body-shaming. When I got pregnant, I found myself really worried I would gain back a ton of weight and not be able to get it off. I remember trying on a pair of shorts and standing in the mirror, horrified because I was going to need to go up a size from my norm. I felt out of control and scared that all the hard work I had done would be reversed. But I made a decision to not know my weight during my pregnancy, and this was so helpful. It let me focus on what was really important about my body, like growing a human being. 

 

After having my baby, I did make a goal to be leaner than before I got pregnant. I wasn’t overweight. I was maybe responding to a bit of my fears, but mostly I considered it a good challenge. So many people struggle to get their bodies back post-baby, so I didn’t know if getting leaner was even really possible.  Most of the women in my family (well, except for my sister, of course) have not been able to do this. If it could bring my son into the world, what other ways could my body be strong, incredible and life-giving?

 

This is when my journey with macros began. I had never counted a calorie a day in my life. Deciding to measure and weigh my foods seemed a bit ridiculous, but I was game to try something new.  I reached out to a local dietitian in Town, Tiffany Breckenridge. It was an adjustment at first to log everything I was eating, but I picked it up pretty quickly. I learned how to be strategic with foods. I also started incorporating foods, like dairy and bread that I had deemed off-limits before because of Paleo eating. To my surprise, I was eating more carbs than ever. Finally! I could eat a lot of the foods I love and still treat my body well.

 

Tracking food this way has truly changed my relationship with what I eat.  I don’t feel guilty about having a piece of pizza because I know I have the room for it. I don’t have to avoid my favorite muffin; I fit it into my day by having a lower carb dinner. It’s all about being strategic, friends, and getting all the nutrients your body needs.

 

Do I still struggle?  There are days that may surprise me, and I emotionally eat. But you know what? Those days are few and far between, and now I recognize it and have a healthy tool in place to return to always. Now I don’t compare myself to my sister.  I appreciate her amazing body and how she can eat donuts and pimento cheese every day without counting anything. But I appreciate my amazing body and my journey, as well. I LOVE the life that struggling with weight has lead me to. I get high off of sweating and choosing healthy food.

 

Now I remember who I truly am. Even if I had the body of my dreams but was empty and hollow inside, it wouldn’t make me happy. Our minds and souls need as much care as our bodies. To be present is to be self-forgetting. Being consumed by my weight, body image and imperfections steals from the beautiful moments that make up my life. My everyday journey is a balance of learning to take care of myself, managing my food and cravings and being self-forgetting. It matters that I take care of myself so that I can be filled up and present. The 10 minutes I spend to pray and meditate before my toddler wakes up, the 45 minutes I spend working out every day and the times I say no to emotional eating help me be full and live from a place of abundance rather than scarcity.

 

What macros does for me is removes the guesswork. It simplifies taking care of myself and supports my freedom to enjoy food and friends in a way I never had before. It’s eliminated the guilt and reduced the temptation to change up my diet with every new fad around the corner. We all have busy lives, and there are at least a thousand options every day of what to put in our bodies. I believe it is good stewardship to learn what our bodies need, and that is why I love what I do with my clients. I get to help them make food and healthy eating fit into the framework of their lives without overcomplicating things. We figure out what fills them up and what keeps them from being present when it comes to self-care, and then we take action! We all want to love our amazing bodies, after all!

 MY SISTER AND I THIS FALL!  I LOVE US.

MY SISTER AND I THIS FALL!  I LOVE US.

 

 

Much love,

 

Brooke

What Flexible Dieting is and Why I'm a Huge Fan

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Flexible Dieting (a.k.a. IFFYM, “If It Fits Your Macros”) is simply the tracking of macronutrients to achieve a body composition goal. Macronutrients, or macros, make up the majority of our diets. There are three main macros: Protein, Fat, and Carbohydrate.

Before a year ago, I had never counted a calorie a day in my life. I focused on whole foods and exercise to lose most of my weight. But after I had my baby and was working full time, I wanted to learn how to take care of myself even better. Thus began my journey with macros. 

Below are three reasons why I believe in this approach:

1. It’s FLEXIBLE

In our high-paced, hectic culture, having a flexible plan is key to sustainability. Speaking from my own experience, if my plan is too rigid, I won’t stick with it. Now, if I want to go get a morning muffin at my favorite bakery, I just make it work into my day. I’ll eat a lower carb lunch and dinner and it all evens out.  Before, I would’ve wasted a whole to of time feeling guilty about one muffin. Now, there’s no guilt and I just make it WORK!  Seriously, some days I have so much fun fitting in my fun foods.

Before I continue, I will say that flexible dieting (IFFYM) gets a bad rap because some people use it as an excuse to eat as much junk food as possible. If you click on the hashtag #iffym, you will see pictures of lucky charms, etc.  Personally, I have an 80/20 guideline.  But I do have some clients that do IFFYM on 95% unprocessed foods, dairy-free and gluten-free.

 

  2. It’s SUSTAINABLE

It has been almost a year since I started tracking my food and counting my macros. I slowly lost 10 pounds over the course of 5 months and have kept it off. I started at about 22% body fat and now hold at a steady 15%. That is about 10 pounds of fat loss on the scale (no muscle.). I have kept it off while eating a lot of food.  This is KEY. I eat LOTS of food.  Do I eat 5 meals of chicken and veggies in Tupperware containers? No Way! I eat all sorts of food and it looks different depending on my evening plans.  However, I do eat minimally processed foods 80% of the time. I usually eat less during the week, then eat more on the weekends or on nights I go out to eat with friends. This has worked well for me and many of my clients.

 

3. It’s EFFECTIVE

Counting macros is different from counting calories because it focuses on changing body composition. When trying to lose weight, most people cut their calorie intake too low and don’t eat enough protein to maintain their muscle mass.  So even if they lose weight, they lose muscle in the process, thereby slowing down their metabolism. No Bueno!

Another reason counting macros is effective is that it helps get you out of that binge/restriction diet mentality.   Logging food and seeing its nutrient value is a great way to be honest with yourself about what you are eating. It also helps build habits of mindfulness around food.  You eat it, you log it.

Some people think food logging is a bit extreme. Isn’t all that measuring and weighing a sure sign that you’re a control freak? For some people, probably so. But for me and most of my clients, it’s an educational tool that helps us learn how much or little we eat. Studies have shown that most people perceive their actual food intake inaccurately. In other words, we aren’t naturally inclined to be honest with ourselves about what we are eating. That’s why we need tools!

I like to remind people that they will spend 5-6 hours at the gym every week. So what’s another 45 minutes per week to track your food intake? If you want to see real body composition results and other health benefits, nutrition is 80% of the equation. Given the almost endless amount of choices we have each day, I think we need to be a bit more attentive to what we put in our bodies.  That means we need to take time to take care of ourselves and learn what our bodies need.

Here is my food log on my fitness pal.  It’s from one day last week where I ate my minimum and another day that I ate close to my maximum.  You can see that I don’t eat whole foods 100% of the time.  Most days, I end up having dairy and gluten.  But I can honestly say that I am the leanest I have ever been. This is why I LOVE flexible dieting and macros. I have learned what my body needs for fuel and am able to be strategic on crazy days or special occasions.

There is SO much more I could get into with this. I could talk about it all day! I hope that this has given you some insight, and I promise to break it down more in the coming weeks – so stay tuned! 

HIGH MACRO DAY

LOW MACRO DAY

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