Calorie Deficit University

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Weight loss will always be boring. 2. Most things are just a click of a button away today.3. We are lucky to have the environment we have today for weight loss. 4. What weight loss should be. 5. What weight loss shouldn't be. 6. Regular diet and exercise isn't sexy or fun. 7. Say no to the trends. 8. Stop falling for the commercialization and capitalization of your life. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Resistance to lasting dietary changes is complicated. 2. Brain & behavior3. Practical ways that are most commonly suggested to improve overall mental health 4. What happens when that stuff doesn't work? 5. Figuring out your own subconscious mind6. It's okay to feel how you're feeling7. Treat your mind like a legacy code base8. Everything is made up9. Self belief10. End comparison and focus on yourselfSign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. What is calorie leak? 2. Why it even matters. 3. How do you stop calorie leak? Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Who is Liv Schmidt and what is Skinny Tok? 2. Context, context, context.  3. Is it them or is it you? 4. Looking at her posts. 5. Everything in the media is BAIT. 6. Nothing that you see online is real. 7. Propaganda and consumer behavior influence is the name of the game. 8. My opinion: don't consume content that bothers you and hurts you. 9. Find your own path. Don't look to unqualified grifters to give you the direction you need to go for yourself. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. What is your metabolism? 2. Metabolic rates: BMR, thermic affect of food, NEAT. 3. Your metabolism never stops. 4. Two main process of metabolism. 5. When it comes to weight loss: what your metabolism does. 6. Your metabolism is adaptive. 7. Are there metabolic disorders? YES. 8. How to improve your metabolic health. 9. You are not broken. There are answers. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Carbs are important for a healthy overall diet. 2. You cannot be afraid of carbs. You need them! 3. Carbohydrate intakes. 4. Healthy carbs to include in your diet. 5. Why are carbs so important? 6. People don't eat enough healthy carbs at all! Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. What's the difference between the two and what is right for you? 2. Most people want to lose weight fast but even rapid fast loss doesn't ever seem to be enough. 3. What is rapid fat loss? 4. What is slow and steady fat loss? 5. How do you know what is best for you? 6. Slow and steady fat loss is for most people. 7. The idea is NEVER ever to eat as little as possible or to even try to. 8. A vital part of the slow and steady fat loss process is building healthy habits and a brand new lifestyle to maintain the weight loss long term. 9. Practical things you can do to institute general change long term. 10. Stop trading your potential for comfort and calling it good enough. 11. Most likely, instead of chasing temporary, rapid weight loss you need to practice the routine that gets you past enough enough. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. This episode might not be for you and that's OKAY. 2. Accountability challenge. 3. When you get frustrated about your lack of results, here are some logical questions we can ask. 4. It's easier for my brain to get really angry at my lack of results than my lack of consistent action. 5. "If you're too lazy to peel fresh garlic, you don't deserve to eat fresh garlic" - Anthony Bourdain. 6. Let's talk about the things you do deserve. 7. Reframing and reshaping your mindset. 8. Aligning yourself with the reality of your inputs and outputs. 9. Developing the skill of discipline and mental fortitude. 10. The shift and appropriate expectations. 11. The treatment you accept of yourself is what you think you deserve. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!***correction, 40% of the food supply is wasted annually. Included in this episode: 1. This episode is not comprehensive enough by any means. 2. How far behind the United States falls with overall health compared to the global stage. The facts. 3. Dr. Jess Knurick, PhD, RDN. 4. Where did it all go wrong - a short history on agriculture and politics. 5. Deregulation policy. 6. 1980s to now. 7. There is a 15 year age gap difference between the highest and lowest income and wealth groups for life expectancy. 8. How we can fix it. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. The core principles of training effectively. 2. Generic crash course. 3. Creating your own program4. The best split types 5. Core movements6. Reps & sets7. Strength & hypertrophy 8. Tempo & rest 9. Training hard enough 10. The no - nos and must dos. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Everyone seems to have an opinion about fat. 2. Healthy fats are vital to both weight loss and a healthy diet. 3. A low fat diet is a bad place to be for women. 4. How much healthy fat should you eat daily? 5. What are healthy fats to prioritize? 6. Fats helps with overall satiation and weight management. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Weight loss is much more than just diet and exercise. 2. A vital part of the weight loss conversation that is often missing is contextualization and nuance. 3. You are a whole person and we have to treat you that way. 4. The magic sauce: nutrition management, calorie science & application, behavior science & medical conditions. 5. Having a malleable mind. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Updated dietary guidelines and recommendations that 90% of Americans DO NOT meet. 2. Exactly what you need to be eating day and in day out - backed by science, no gimmicks or bull crap. 3. How most Americans are widely under fueling their daily diets. 4. Exactly why you're so hungry all of the time and fail every diet you try. 5. Why you should care more about what you're eating over how much. Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/The USDA guidelines and recommendations mentioned in this episode: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/Included in this episode: 1. Application of mechanics for losing weight is hard. 2. The ability to accept the abstract is a skill. 3. Ambition without action becomes anxiety. 4. We are not meant to live in this food environment. 5. You are programmed to pick a familiar hell over an unfamiliar heaven. 6. Systemic issues with food and accessibility and education. 7. Research about human behavior around food and activity levels. 8. What is lacking to succeed? 9. How to start fixing it. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/Included in this episode: 1. What is fiber? 2. What are the benefits of fiber? 3. What are good sources of fiber? 4. The differences between soluble fiber and insoluble fiber. 5. How much fiber you should be eating. 6. Stop relying on fiber products. 7. Practical steps to including more fiber into your diet. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/Included in this episode: 1. Protein is the powerhouse of the nutrients. 2. What protein does for you. 3. How much protein should you be eating for your goals? 4. Can you overeat protein? 5. Debunking myths about red meat. 6. Why red meat is good for you. 7. The best protein to eat. 8. Incomplete vs. complete protein sources and why. 9. Saturation and consistency in consumption. 10. Protein is nothing without fiber. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/Included in this episode: 1. "I wish I was more disciplined".2. David Goggins mentality vs. Gentle Parenting Extremism 3. What is discipline? 4. Discipline is about you. 5. If you feel like you're not a disciplined person, that is both entirely your fault but also entirely up to you. 6. You are never going to be able to get disciplined at someone else' physique. It's you vs. you. 7. You're far more disciplined than you think you are. 8. Practically what you can do to change and get more disciplined. 9. Believe in yourself. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/Included in this episode: 1. Key indicators someone will be successful with their weight loss or not2. How emotional maturity really makes all the difference 3. Get a ship that is ready to be captained. 4. Why does emotional maturity make all the difference when it comes to losing weight? 5. Being able to have self disappointment without letting it turn into self shaming. 6. Taking ownership of your shortcomings without dehumanizing or hating yourself. 7. Human beings are so powerful that they become powerless if they believe themselves to be powerless. The more you can control the source: your own mid, the better off you are going to be. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/Included in this episode: 1. Calorie science denial 2. What is happening if you aren't losing weight but think you're in a calorie deficit 3. How to get better at calorie science 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: 1. Cognitive dissonance is keeping you stuck and overweight. 2. Self limiting and beliefs and how to fix them. 3. Figuring out the whole picture, a bird's eye view. 4. Taking steps of action, not reaction. 5. Controlling the narrative you tell yourself to control the outcomes. 6. The cost of procrastination is the life that you could have lived. 7. Execute, stop planning everything. 8. Areas of awareness to address. 9. How to fix cognitive dissonance. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: 1. Addressing training2. Training hard enough, to failure with intensity 3. Consistency with your training 4. Stimulating muscle growth 5. How to train hard enough 6. Stop trying to out train a bad diet 7. Eating enough, protein 8. Stop playing macro tetris 9. Honorable mentions: sleep & starting composition issues 10. Your dream physique cannot be someone els'e body. It has to be yours. STICK TO THE PLAN, NOT YOUR MOOD! Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: 1. No more new years resolutions. 2. Only 9% of people who make new years resolutions actually stick to them. 3. Why do people give up on their resolutions? 4. Why do we not change? 5. Suffering vs. sacrifice mentality. 6. Change your view, change your life. 7. How I can tell who will succeed within minutes. 8. How do you actually change? Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: 1. Avoidance and procrastination 2. Why you are stuck. 3. What you are actually designed to do. 4.  What putting off the hard things will get you. 5. You have to face yourself. 6. Stop settling for things you don't want for yourself. 7. Pay attention to yourself; give yourself the attention you deserve. 8. Choose your hard. 9. You can either continue trying to live chasing pretend comfort or embrace the temporary discomfort of facing yourself. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this week's episode: 1. A ground breaking lawsuit filed against big food. 2. What does this lawsuit mean and will it hold? 3. Answering the question: is big food actually making you fat? 4. Radical accountability and what we can do about it. 5. If we choose to be a consumer, we must be educated about what we consume. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: 1. Why motivation will never get you what you want. 2. Taking action for proof of ability. 3. Shaping your life to become new. 4. How to get what you want. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode: 1. Why tracking your food is an important tool. 2. How to use tracking as a tool to get what you want. 3. Common mistakes in tracking to easily avoid. 4. Why tracking accuracy is so hard. 5. The importance of data collection and accountability. 6. Consistency is the key to success. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.Included in this episode:Inaccurate tracking The weekend is catching up with you Play macro tetris instead of sticking to a planMovement Low nutrients Stress and sleep TimeToo focused on the scale Lacking self awareness and reflection Too much variety Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.In this episode: 1. Leptin & the brain. 2. The causes of leptin resistance. 3. The implications of leptin resistance. 4. Leptin in obese individuals. 5. How leptin works in the body. 6. How to reverse and treat leptin resistance. 7. Leptin resistance in dieting. 8. Hope and a path forward. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=enDisclaimers - this is an educational, informative podcast in the context of health and wellness from the perspective of a personal trainer and health coach. Do not negate medical issues with information from a podcast but consult your doctor if you have concerns about insulin resistance as it regards to your personal health journey. The information discussed in this episode is general, informative information. Always consult a medical doctor for medical diagnosis and treatment. 

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.In this podcast episode: 1. What is insulin resistance? What causes it? 2. Can insulin resistance cause weight gain? 3. The simple science breakdown. 4. Does insulin resistance make it difficult to lose weight? Does insulin make it impossible to lose weight? 5. Why does insulin resistance seem to make it difficult to lose weight? 6. What are some signs of insulin resistance? 7. How to fix it and prevent it. Disclaimers - this is an educational, informative podcast in the context of health and wellness from the perspective of a personal trainer and health coach. Do not negate medical issues with information from a podcast but consult your doctor if you have concerns about insulin resistance as it regards to your personal health journey. The information discussed in this episode is general, informative information. Always consult a medical doctor for medical diagnosis and treatment.  Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.In this episode: What is starvation mode? - a buzzword in the online fitness industry Fallacy belief that when you try to lose weight, your body goes into something called starvation mode that prevents you from shedding fat mass. Everything you eat turns to fat mass. Metabolism is broken or damaged. There is no progress that can be had. Weight loss is impossible. You need to eat more to lose weight. What is actually happening. Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.In this episode: 1. We talk about the aMCC2. Answer the question: are you really just lazy? 3. The search for Allostasis 4. Physiological understanding of motivation. 5. Managing allostatic load. 6. Doing hard things makes motivation easier. 7. Depression and the aMCC8. Exercise, obesity and the aMCC9. Resiliency, grit, perseverance and overall tenacity to overcome overeating and exercise resistance. 10. Change your brain by training up. Publications discussed in this episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6884085/Find me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Ask Me A Question For Next Week's Episode!Sign Up For Coaching With Me: HERE.*******There is an audio issue at the end of this episode (about 5 mins left). Just turn up your volume, it's there. Sorry about that. Included in this episode: 1. Let's be honest about it - if you want to lose weight or change your body composition in a significant way you are going to have to do two things.2.Believing that you will get different health outcomes from the same input is quiet literally the definition of insanity. 3. YOU AREN'T GOING TO GET SOMETHING FOR NOTHING.4. The good news is, science says being overly negative about your interaction with health activity produces worse outcomes.5. How to hack your positivity. 6. Why do we become cynical? The last bit of the episode when the audio gets cut off: Cynicism is an ironic mental trap. If you believe that you must fight your way to losing weight, you are less likely to get there. Know that weight loss doesn't have to be a constant fight. What I have found is that most people are actually fighting themselves, their bad habits, their negative mindset, trauma, ignorance, arrogance, denial. If you first start with the belief that you can, well than you actually just might. Start there and remind yourself of that every day as a gratitude practice and when you're mad or frustrated with the process, dig deep and say “okay you don't like it, change it”. And take the necessary action to stimulate change in your life. Don't fall for the cynic inside you, create the positive cheerleader who will help you achieve your goal. Data: https://hbr.org/2024/08/why-cynics-are-less-likely-to-succeed#:~:text=Research%20on%20disagreeable%20people%20who,%2Dtake%2Dall%20battle%20royale.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6328999/https://bpspsychub.onlinelibrary.wiley.com/doi/full/10.1111/bjop.12685Ekkovision - Code LEXFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Sign Up For Coaching With Me: HERE.Included in this episode: Binge eating will not make your problems go away. Guilt and shame. It takes you away from actually achieving your goals. You set a goal, self sabotage and end up really frustrated with yourself. What is binge eating? What is overeating? There is a difference. There are practical solutions and of course emotional solutions too: You have to actually prepare your meals and plan ahead. You have to hit your macros, hit your protein, fiber, veggies and fruit. Figuring out triggers - trigger foods and events. Volume eating to feel full and satiated. Slowing down eating, chewing food, not distracted eating. BUT ALEXIS…..you have to treat this like you would any other medical issue and actually treat it. It won't get better by ignoring it. Yes it's work and yes it's hard but you can do it. The sooner to get on top of it, the easier it will be. Emotional: Therapy, journaling, finding the root Finding the root: a lot of people think that there is one specific thing that is wrong with them when usually it's a combination of things. Back nutrition over years and years compiling on top of emotions leaves you feeling both physically and emotionally HUNGRY. Instead of trying to figure yourself out or “hack yourself” focus on creating daily habits around nutrition maintenance but emotional maintenance. Approach it in the same way. Course correction - is usually a huge therapeutic recommendation. Validate your feelings, feel them in your body/the place you are feeling them, go do something else other than binge eating. Journal, reflect. What binge eating won't do for you... Let me tell you something that helped me and many of my clients: You can choose to be uncomfortable once or you can choose to be twice as uncomfortable because you binged. Because no matter what you have to deal with that discomfort. And no matter what, discomfort is going to arise.It's going to be hard either way. So what hard do you choose, choose your hard - binging and having to deal  with both the feelings and the binge and the feelings after the binge or dealing with it from the get go, planning ahead and implementing maintenance practices to set yourself up for success. You may have to remind yourself of this everyday. Consistency and repetition will affirm the choices that you are making. And through that consistency and repetition you will build trust with yourself and have proof of the process that you can break the cycle and you can move forward. You can achieve your goals. Ekkovision - Code LEXFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: Over 43% of menopausal women have obesity. **hormonal changes don't just happen to women. We need to be focused on preventative measures to live your most fulfilled, aging life. For many women there is a decrease in estrogen and progesterone, combined with general aging, that triggers metabolic changes in the body. More often than not these metabolic changes are negative - causing a decrease in muscle mass which results in fewer caloric needs for the body. ***just because you have hormonal changes and metabolic changes in the body, the laws of thermodynamics do not change. You don't magically change how you process calories as you age. What largely contributes to the overall issue within menopause and weight gain is a chain reaction of events. Women gain on average of 1 pound per year. The overall increase being 10 lbs on average. In short, menopause is a hormonal change in the body which causes behavioral impact that makes you overeat and gain weight. Why should you care about addressing menopause? Comorbidities - heart disease, type 2 diabetes, fatty liver disease, cancer, respiratory insufficiency, sleep apnea. What are the solutions? Lifestyle and behavior modifications Nutrition, calorie deficit Exercise 150 to 300 minutes of moderate intensity aerobic activity. Full body muscle strength training more than two days a week. Medications that help you be more consistent with lifestyle changes. GLP1Hormone therapy. Common issues I see: Alcohol.People underestimate just how much your body needs to be healthy. Having compassion for where you are and where you have been but discipline and harsh truth to get you where you want to go. The reality is, if you want a different outcome, different body composition, things have to change. I see a lot of women who have spent their entire lives neglecting their health, taking care of everyone else, wondering why the years of neglecting their health have ended up so badly. For all the years you have spent not doing the necessary requirements for healthy weight and health prevention is all of the years you are going to have to spend undoing it. Studies covered: https://pubmed.ncbi.nlm.nih.gov/34033603/https://pubmed.ncbi.nlm.nih.gov/28609591/#:~:text=Discussion:%20Weight%20gain%20during%20menopause,help%20of%20hunger%2Dsuppressing%20pharmacotherapy.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8373626/https://pubmed.ncbi.nlm.nih.gov/22978257/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9258798/Ekkovision - Code LEXWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: Predisposed outlooks we see in the world around us. Patterns of thinking or beliefs Tendencies that are inaccurate or untrue The potential to inflict psychological harm Admitting you have false beliefs and distorted thoughts may be terrifying but no good comes from relieving these facilities daily. Cognitive reframing/restructuring Modifying behavior and core belief systems More positive and productive thoughts Types of Cognitive Distortions: Polarization of thoughts: a person creates acute thoughts surrounding polar opposite groups and ignores median steps with unrealistic proportions. Ex: thinking in extremes. “I'm never going to lose weight because I am broken/my metabolism is broken” Selective filtration: the one affected eliminates all positive events and deflects the attention to only the negative. They take comfort in the negative. Only sees their failure and considers their life a mess. They revisit the scenarios in their life that they fear the most/feel the most negative. Time consuming and keeps you from seeing the small wins necessary to take you from step to step in the weight loss process. “When I was little I was bullied for being overweight and that affects my body image to this day. I will continue to be criticized for my body whether I do the criticizing or others do it. No matter what, I am constantly thinking about my body and how negative the experience is to live in my own skin”. Overgeneralization: the one negative incident will become the normal ending for all other situations. They think something bad will happen every time, over and over again. No agency over outcomes. “I've never been able to lose weight so why would I be able to now”. No hope. Demand and perfectionism: inflexible and strict ideas of how other people and things ought to be. “The journey should be going this way or I should lose weight every day or I should have more progress than I do”. They find something wrong in everything Consequence of this is feeling guilty and having low self esteem. Shame. They always fall short of their expectations. Leading to anger of the process. How to manage these cognitive disorders: Identify the thought, look for the alternative thinking, analyze the productivity of your thoughts. They are just habits of thinking patterns that generally get set when you are young in response to negative events. Just change the habit of the pattern to change the outcome of the thought. “Cognitive Restructuring”. Examine the evidence for the claim your thought makes and work backwards. Is this true? Am I being negative right now? Are these just big feelings right now? Find a new perspective/change your mind/gather more information. Ekkovision - Code LEXWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

DISCLAIMER - low calorie diets are not ideal and I don't support them. My ideal situation would be more activity. Included in this episode: Are low calorie diets ideal? No. Is it more ideal to be more active? Yes. Before supporting a lower calorie diet, I am always going to be a huge advocate for becoming way more active. When you are sedentary, your calories will be low. But sometimes - especially if you are a shorter/smaller woman, your calories are sadly lower than what the food environment we live in supports. So what can we do about it? Eat high protein I think we have heard this a lot but no one is actually taking it seriously. You have to make sacrifices to consistently hit that protein goal but you must. Don't forget about fiber or fat - consistently hitting your fiber will keep you satiated for longer. If you don't have healthy fats you are going to feel like shit. High volume meals - wayyyyy more fruit and veg Anabolic ice cream/mass meals Meal timing and dialing in macros Phasic approach and planned refeeds Help with preventing negative effects of dieting long term. Nutrient dense over all. Over everything. Every time you eat, it counts - you have to be intentional with what you are eating: If it fits my macros isn't going to work for you. Nutrient dense food. High protein, fiber and intentional fat Less ultra processed foods Ideal meal ideas: Lean ground beef, potatoes, green beans with ghee/grass fed butter, eggChicken thighs or breast, rice/potatoes, broccoli ghee/grass fed butter, eggAny salad - cottage cheese dressing Anabolic ice creams All the berries Nonfat greek yogurt and cottage cheese Fish fish fish fish, shrimp Fiber: beans, berries, avocado, popcorn, any veg, potatoes. Cut the ultra processed stuff that is high in calories, designed to make you over eat. Be consistent. Hit your steps. Watch out for warning signs (sleep, stress, anxiety, excessive cold, ruminating on food, brain fog). Takes time. Scary but you have to stick with the process. Ekkovision - Code LEXWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: - if you struggle with weight loss but you still keep going and stay at it, you need to acknowledge your courage. - it is not a weakness to feel like giving up. - if you feel like giving up over and over and over again yet you still keep going that's grit, that's guts, that's courage. - You keep going even though you're misunderstood or don't know where you're going. You keep going even though you aren't happy with the results. You choose to keep going even though life is painful. That is courage. - you are doing the right thing. You deserve happiness and you deserve to love yourself. Have compassion for yourself. - that is the only way you are going to be able to overcome what's hard now and see yourself through. Ekkovision - Code LEXWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: 1. Picking your realistic goal. 2. Finding your calories to match your goal. 3. Doing some MATH!!!! WOOHOO! 4. Walking through fats, protein and carbs. 5. Why numbers on MFP and online don't really work. 6. Data data data and overall consumption to drive your goals. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: 1. Nervous system regulation. 2. Getting ready to actually enter a fat loss phase. 3. Having maturity and self awareness to enter into a fat loss phase and maintain healthy living long term. 4. Being ready to approach weight, health and fat loss from a place of detachment/having dealt with your emotions healthily and appropriately. 5. Encouragement. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: 1. Habits, behaviors and mindset of someone who will not lose weight or feels stuck in weight loss. 2. Areas of improvement. 3. Solutions - lack of self control and how to control your urges. 4. People swear they are fighting demons, when the whole time they're fighting the consequences of their choices. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: 1. How to make a meal plan for yourself based on your macros. 2. Math of working back your macros from calories. 3. Adherence chat about achieving goals through macro tracking. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: 1. If you feel like you lack accountability, you might fall into one of these categories or a few of them. 2. Accountability isn't magic. Discipline isn't either. It's usually something deeper.  3. Most people lie to themselves and don't have integrity. Coaching won't fix that.  4. Everyone has to take accountability for something. You're probably better with accountability than you think.  5. No one is coming to save you. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: 1. What is food noise? 2. Why do some deal with it while others don't? 3. What can we do about? 4. Reality check and fix that isn't quick :( Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

Included in this episode: What is the difference - athletic body fat vs healthy body fat No flexibility Food is different Training vs working out/exercising Supplements Cardio Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: 1. Disclaimer 2. Therapy and different practices 3. Medical care and total health/healing 4. Life changes 5. Nutrition, protein, fats6. Training 7. Routines 8. What we aren't going to do 9. Love, acceptance, encouragement Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode we talk about: 1. The classic dieter that says they are only eating 800-1200 calories a day and not losing weight. 2. Ultimately how to hack your life and put time back on the clock - the most precious resource. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: 1. How to get out of your own funk! Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: Romanticize your life - or the life of being lean. Restorative and restful practices: Baths, care management - like hygiene, washing bed sheets, cleaning your house Magnesium bedtime ritual Walking and journaling Mindful morning - coffee or tea ritual Engaging with food and exercise outside of your diet Making meals with friends, getting outside, playing sports Try new recipes Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: No one wants to be overweight Food addiction is no joke Coping You will never feel free until you deal with your trauma No one got to being 500 lbs because they liked sugar a little too much Accept the positive aspects of the body positive movement and reject the negative The positives: no promoting being dangerously or unsustainably thin, making room for different bodies, acceptance of all beauty and rejection of specific beauty standards. The negatives: promoting an unhealthy body fat percentage. Not addressing the realities of being overweight. There is a place for personal accountability even when life just happens to you. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode we talk about: 1. How to get abs 2. The pros and cons of having abs. 3. The role genetics plays in having abs. 4. Body fat percentages and abs. 5. How to get lean enough and how diet and exercise plays a huge role. 6. The impact of social media and comparing yourself to someone's snapshot of abs. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en

In this episode: 1. It's math. 2. It's you. Life is hard. 3. Maybe you're not ready to diet. 4. You're not being honest with yourself. 5. The four questions to ask yourself to get to the root of why. Ekkovision - Code LEXJoin the coaching community for the New Year habits challenge: (affordable strength training and coaching):  https://www.patreon.com/CalorieDeficitUniversity/membershipWant to sign up for the one on one coaching waiting list? https://docs.google.com/forms/d/e/1FAIpQLSdYJp_eLAlWdwP2acJ4rnRCx_POiyxC9ymbDCtA6R04x9i4YA/viewformFind me on Instagram: https://www.instagram.com/caloriedeficit_/?hl=enTikTok: https://www.tiktok.com/@lexbabb?lang=en