Does This Sound Familiar?
You want to lose weight to feel more comfortable and confident, so you start dieting. You lose some weight and then go back to life again until you realize it's time for that event you forgot about and you have to fit into something that you can't quite fit into all of a sudden.
You diet again and notice it was a bit harder to get that last few pounds off compared to last time, but you did it, so all's well that ends well, right?
Fast forward a year or two and as happens with time, you notice it's that time of year to slim down a bit and feel more comfortable again, so the dieting begins again.
But, this time you're feeling like you're nailing the diet and the scale isn't budging for some strange reason.
What gives, right?!
The Problem:
Dieting can greatly alter your ability to lose fat consistently.
People tend to drastically reduce their calorie intake in hopes of making the fat loss process faster.
The body responds to extremely reduced calories by extremely reducing the metabolism through a process called metabolic adaptation aka 'fat storage mode'.
The body reacts to dieting by slowing down the basal metabolic rate, meaning that it burns fewer calories even when at rest to protect the body from starvation. Bye Bye, fat loss.
The Solution:
Stop low-calorie-dieting and go SLOWLY if you want the weight you’re losing to be fat and not muscle or water that comes off.
Don’t reduce your calories more than a safe deficit from your Total Daily Energy Expenditure (TDEE) so the metabolism doesn’t slow down too quickly like most diets cause.
If you're a chronic dieter, and eating low calories, but not able to lose weight, this could be an indicator the basal metabolic rate has greatly reduced, which means you need to focus on metabolism health as your body isn't in a state for fat loss.
Struggling to lose weight and not sure why?
Video Guide: Fat Loss Secrets & How The Metabolism Works
What Does It Mean To Be Joyfully Fit?
95% of weight loss programs end in failure, meaning they either don't lose weight, or they lose it and gain it all back.
That's sad to us, because we know how much effort is put into reaching these goals, and not much feels more disappointing than working so hard for something you desire so badly...only to end in failure.
The truth is that there are 5 specific reasons why your diet or fitness program hasn’t worked for you.
Margin
You’re simply in a program or diet that is too rigid and makes you feel deprived and as if you’re missing out by being on your plan. This leads to burnout and pitfalls of binge eating or closet eating.
Energy Balance
You’re eating more calories than your total daily energy expenditure (TDEE). In other words, the amount of calories your body burns in a day is the calories you need to maintain your weight. Eat more than that, even clean foods, bye bye fat loss.
Community
You lack accountability and support from those who inspire you and whom you don’t want to let down which makes it easy to give up unnoticed.
Mindset
You have mental blocks keeping you in the same bad habit cycle each time you’re emotional or get close to your goals. It’s no secret that we self sabotage when things feel out of balance or unnatural to us.
Metabolism
You have metabolic fatigue (adaptation) from yo-yo dieting, chronic dieting or over doing exercise for years and your metabolism isn’t working like it should. It’s totally reversible but usually not on its own.
A Joyfully Fit Transformation Isn't Just About Amazing Results.
It Should Also Be About Providing...
Sustainable Habits
that fit into your lifestyle for your entire life without feeling deprived, unsatisfied or bored
Confidence in Knowledge
to reach any fitness goal without crash dieting or doing dangerous, fad workouts
Structured Flexibility
instead of rigidness, in both nutrition & exercise to avoid burnout, injury or perfectionism
The Healthiest Mindset
geared towards reaching a permanent transformation without disordered habits or an unbalanced lifestyle
Food Freedom
no such thing as "bad" or "off limits" foods, so we no longer fall prey to disordered habits just to lose weight that comes right back on
The Healthiest Metabolism
regardless of age, even if you've had years of dieting with little or no results
Self Confidence
that silences the nagging voices of body dysmorphia, negative self talk and self sabotage
Joyfully Fit Pillars
one
Executive Mindset
Our self image is based on our past failures, successes, things said about us AND the story we tell ourselves as to why we’ve failed or succeeded so far.
Since we’re not able to act differently than our self image, we need to change the self image for our habits to actually stick around.
This pillar will help identify any old patterns in your mindset, habits and beliefs that are out of alignment with your dream life and show you how to structure the most sustainable habits, effective goal setting tools and develop the mindset to make this transformation truly permanent
two
Metabolic Revival Formula
Meal plans and diets don’t work in the real world and they don’t actually teach you anything about learning to eat what you want without sabotaging your results and that’s what’s needed.
This pillar provides a customized nutrition blueprint and meal plan to guide you with what to eat each day, everything you need to know to repair your metabolism, fix unhealthy eating patterns like binge eating, emotional eating and avoiding foods or having fears of food.
This pillar is all about food freedom and metabolism health.
three
Fit In Under Forty
Learn how to Permanently Reshape your body with or without a gym in 40 minutes or less using our scalable “good, great and awesome” goal system, so you can stick with the plan even on those insanely busy and hectic work weeks.
This will prevent countless hours in a gym, fatigue, burnout AND guilt when you can’t get as many workouts in that hectic week we all know happens.
four
Sustainable Success
This pillar is focused on mastering every single Joyfully Fit strategy from calibrating and recalibrating your calories as goals are met, knowing how to build the perfect workout for your goals and lifestyle...
all the way to learning to set goals based on neuroscience that are virtually IMPOSSIBLE not to reach with our system. This pillar focuses on getting results in a way that you can enjoy and sustain for life without burning out.
Some Joyfully Fit Students
"My confidence has gone through the roof and I’m no longer tired and feeling a state of hunger all the time either.
Lance has helped me reach my 100 pound goal! I also went from a size 22-24 down to a 6 and I feel great!"
Shanna A ● Lost 100+ lbs.
"I got into a funk and soon felt like I wasn't even close to on par with anything in my life. The mental and physical go hand in hand and once my 'physical' fell off, mentally I was toast. Now, I'm under 190 which I haven't been in 17 years. "
Brad K Lost 35+ lbs.
"Before I met you guys... I tried a ton of things. I did manage to lose weight once but eventually gained it back and when i tried to go on the strict diet again my body was very unhappy. I even talked to nutritionists and couldn't lose weight. You were my 'I'm going to try one more thing, then when it doesn't work i can blame it on bad genes'... If i haven't said it enough, thank you. I love the new me and the new life."
Laurie P ● Lost 50+ lbs
Struggling to get the weight off and keep it off and not sure why?
Take this Free 60 Second Weight Loss UnBlocker Quiz and find out which of the 6 weight loss traps you're stuck in AND get a weight loss report to get unstuck for good!
FAQ
Chronic dieting typically leads to a process known as metabolic adaptation. Most people continue trying out diet after diet, reducing calories more and more, while losing less and less body fat because of this process.
The body reacts to dieting by slowing down the basal metabolic rate, meaning that it burns fewer calories even when at rest. This is an adaptive response to protect the body from too much weight loss and subsequent starvation.
As a result of metabolic adaptation, dieters find it increasingly difficult to lose weight over time and often end up failing on their diet after a certain period.
Excessive cardio can cause a process called adaptive thermogenesis, which is essentially the body slowing down how many calories it burns during workouts to preserve energy. It does this when we’re not providing enough fuel for those grueling workouts as a way to prevent starvation.
Incorporate resistance training to increase EPOC (excess post exercise oxygen consumption) which causes the metabolism to kick in higher gear for up to 30 hours post workout. Cardio doesn’t do this nearly as well, yet most aim for cardio for fat loss.
1. Carbs don't cause weight gain any more than fats or proteins do.
2. Each macronutrient is worth a certain amount of calories, so reducing ANY macronutrient or cutting it out will cause weight loss.
3. Proteins- 4 calories
Carbs- 4 calories
Fats- 9 calories
Reducing 100 carbs is 400 calories, so it's still a calorie reduction, and not simply the removal of carbs, that causes weight loss.
Fat loss occurs when we're in a calorie deficit, which means the energy (calories) coming in is less than the energy (calories) going out.
This means we're eating fewer calories than our TDEE, which is short for Total Daily Energy Expenditure and is the amount of calories your body burns in a day.
if you eat fewer calories than your body needs to maintain its weight each day, it doesn't matter whether you reduce calories from carbs, fats, proteins or a combination of all three! You will lose fat!
Macronutrients aka macros are the nutrients in calories made up of carbohydrates, fats or proteins and each of them has a different purpose and calorie value.
Protein: 4 calories
Carbs: 4 calories
Fats: 9 calories
Ex. 1: 100 grams of protein = 400 calories
Ex. 2: 100 grams of carbs = 400 calories
Ex. 3: 100 grams of fat = 900 calories
This means you can safely reduce calories in a more balanced method instead of cutting all from one group and feeling miserable!
While age can play a small role in metabolic slowing, it's far from being the main culprit. Dieting, excessive cardio and high stress lifestyles usually all lead to some variation of metabolism slowing, which means that your body stops burning the same amount of fat as it used to.
Under-eating, meaning taking in far less calories than our bodies require each day isn’t only dangerous for health, it also has the exact opposite effect that people are going for.
While it causes faster weight loss, AT FIRST, it also greatly reduces the TDEE, total daily energy expenditure which is how many calories your body uses and needs in a day.
Energy balance is the relationship between the energy (calories) you consume and the energy you expend.
To lose weight, you need to create a negative energy balance, meaning you're burning more energy than you're consuming. This can be achieved by eating less, exercising more, or a combination of both.
TDEE, or Total Daily Energy Expenditure, is the number of calories you burn in a day.
To lose weight, you must burn more than your TDEE or eat less than your TDEE. Yes, it's recommended to eat nutritiously for your health, but eating clean or healthy all the time isn't necessary for fat loss in the slightest.
Losing weight too fast can greatly alter your ability to lose fat consistently.
The body responds to extremely reduced calories by extremely reducing the metabolism through a process called metabolic adaptation aka 'fat storage mode'.
People tend to drastically reduce their calorie intake in hopes of making the fat loss process faster.
While this will cause rapid weight loss (at first), it also brings with it several negative consequences that hinder ongoing weight maintenance, along with loss of lean body mass and hydration!
The body reacts to dieting by slowing down the basal metabolic rate, meaning that it burns fewer calories even when at rest.
This is an adaptive response to protect the body from too much weight loss and subsequent starvation.
In fact, most diets will actually cause you to GAIN weight once you resume eating normally again since metabolism stayed low from under-eating.
This means losing weight too fast, not only slows down the metabolism, but the weight you’re losing, isn’t even going to be all fat anyway!
5 ways to overcome emotional eating struggles:
1. Pattern interruption- leave the space, change what you’re doing or disrupt the usual patterns somehow
2. Create more margin of time so you’re less overwhelmed and stressed
3. Better self care. Usually emotional eating isn’t happening on the surface, but down deep from issues not being addressed
4. Change your story- "I’m not an overweight person, but a normal person with habits of an overweight person so I get overweight person outcomes."
5. Undo anchors to food and identify what emotions you’re feeling so you can apply the right solutions. If every time we got hungry, we went to bed instead of eating, we’d starve bc were giving a solution of rest when the issue is hunger.