How to LOSE Those Last Few Stubborn Pounds

For those that are on the last leg of their fitness journey, it gets harder and harder to lose those last few pounds. The scale seems to be yo-yoing and not being in your favor. You probably feel like you need to stay longer at the gym, do more cardio or cut out more calories……DON’T do those things!

Here’s how I lost those stubborn 10 pounds in 6 weeks. I started doing Intermittent Fasting, adjusted my macros, did less cardio (I’ll explain more about that) and still stuck to my 5 times a week workout sessions. (results may vary, if you want a customized fitness plan email me: funfitnessmama@gmail.com)

Ok let’s start with how to adjust macros without cutting a ton of calories. So if you don’t know already, in order to lose body fat you need to be in a ‘cut’ (calorie deficit). You need to find your TDEE first and then cut about 500 calories or 20% from that. You can try macro calculators online to get an idea or contact me. Now that you have your ‘cut’ calories you’ll be adjusting your macros for a high fat low carb diet plan. There are 3 macros you’ll be counting: Carbs, Protein and Fats. About 45-50% of your macros should be coming from Fats, 30-35% is protein and 25-30% will be carbs.

high fat low carb food

Having a High Fat Low Carb diet plan has it’s benefits:

  • curbs hunger

  • can help with weight loss

  • can reduce risk of heart disease and diabetes

  • can reduce triglycerides numbers

  • can reduce blood sugar

    (talk more with your doctor about this macro plan)

Now that you’ve figured out your new macros, start incorporating weight training and decrease your cardio. Try to aim for 5 workouts per week and within those 5 days you can incorporate 1-2 cardio/hiit workouts. I personally can not do a lot of cardio because of my back condition. Here’s an example of a workout week that you can try:

Monday: Legs, Booty and 15min HIIT

Tuesday: Back, Biceps and Core

Wednesday: Chest, Triceps and 15min Cardio

Thursday: Legs and Shoulders

Friday: Total Body & Core

You’ll want to do your strength exercises first, then core and cardio/hiit is last. You’ll want to do cardio last because you don’t want to completely exhaust yourself before lifting weights…you won’t be lifting as heavy as you could and you could jeopardize your form. Cardio is good for your health but it won’t do everything for you. You won’t be able to build muscle with just cardio. By building muscle you will boost your metabolism and burn fat faster throughout the day.

Do this for a couple of weeks and you’ll start seeing results!! You can also go to my SHOP page for customized plans.


intermittent fasting results

Shrimp Spaghetti Squash

Are you looking for an easy dinner recipe that's also low carb?? This Shrimp Spaghetti Squash will really hit the spot!! It's super easy to make, healthy and low carb! I've been focusing on my nutrition and needed to find healthy dinner recipes. This recipe is packed full of veggies and filling! If you're like me and having too many carbs makes you feel bloated, then substitute pasta with Spaghetti Squash! 

Shrimp Spaghetti Squash

Spaghetti Squash is so good, easy to make and resembles pasta perfectly without making you feel bloated! 

Here's how to make spaghetti squash:

  • cut the top of squash
  • cut the squash in half
  • scoop out seeds and guts
  • drizzle squash with EVOO (or oil of your choosing)
  • season with garlic salt
  • Bake at 425 for 35-40 mins
  • shred with a fork

 

After the squash has cooked in the oven, take it out and let it rest for a few minutes. While it's 'resting' start cooking your shrimp. You can use fresh or frozen (thawed). Sautee the shrimp in a skillet with EVOO and season with garlic salt & little bit of cayenne. You'll know the shrimp is done when they start to turn pink. Take shrimp out of pan and use the same pan to sautee the spinach. Use the same oil and add a little bit more garlic. The spinach only takes a few minutes to cook down (wilt).

If you're looking for more of a spaghetti meal, top with marinara sauce. Otherwise, this meal is perfect without sauce!

Shrimp Spaghetti Squash