She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes
Are you making some simple mistakes that are preventing you from achieving your weight loss goals? According to one expert, it's likely. Trish Koeslag is a women's nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new social media post, she reveals a few bad habits that were preventing her from getting into shape. "These mistakes cost me. I thought I was doing things right: eating clean and tracking my food. Turns out, I was lying to myself. If you are making these mistakes, take note," she writes in the Instagram post.
Mistake 1: Not Weighing Food in Grams
Her first mistake was not weighing food in grams. "If you are using volume-based servings like cups and tablespoons, you are likely eating more than a true 'serving' size," she writes in her post. "Example: A serving size of peanut butter on a food label is 1 tbsp (15g). Have you ever scooped a tablespoon of peanut butter? I have, and it's definitely more than 15g. My tablespoon is closer to 45g. 15g of PB = 90 cals. 45g of PB = 270 cals lol. I was eating a lot more than a tablespoon for a long time, which meant I wasn't in a true calorie deficit, so I wasn't losing fat!"
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Mistake 2: Thinking Coffee Creamer Was a "Freebie"
Mistake 2? "I thought coffee creamer was a freebie, so I didn't track it," she says. "Example: I have 2 Tim Horton's coffees a day with 2 servings of cream. It's just cream, and it doesn't matter much at all, right = 164 calories. So, an extra 164 calories a day, every single day, that I wasn't tracking. I ended up not having a calorie deficit, so once again, there was no fat loss!"
Mistake 3: Eating Out on the Weekends
Her third mistake? "I ate out every Friday and Saturday night for years because, you know, 'I deserved my cheat meal.' And, I didn't even attempt to track," she writes. "Example: Pizza on Fridays and nachos and wings on Saturdays had me consuming way over my deficit calories, but I thought, 'I'll get back on track on Monday.' = approx. 3,000+ cals (I think I'm being kind with that estimate)! Once again, not in a calorie deficit, and so zero fat loss. The best thing I ever did was learn to track ALL my food, every day, in grams, even on weekends. Not just for fat loss but to learn that I could eat all my favorite foods, in moderation."
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Other Healthy Habits? Waking Up Early in the Morning
In another post, she reveals a few of the healthy habits that helped her lose weight, starting with waking up early. "I wake up between 3-4 am every day. I am a morning person; my energy and creative juices are abundant between 4 am and 12 noon. Starting my day early lets me front-load all of my activity (steps, train, cardio) – that leaves the rest of the day for work and zero excuses not to get movement in," she writes.
Hydration
She also makes sure to hydrate. "I drink 4L of water every day (with electrolytes). Yes, pure water – my 4L does not include coffee, tea, Diet Coke, etc. I love water and what it does for my digestion, hair, skin, and nails. I fill up my water bottle at night so that it's ready to go the next day; hence…zero excuses not to drink it," she explains.
Walking 10,000 Steps Per Day
She makes sure to get her steps in as well. "I walk 10K+ steps. There are far too many benefits not to walk. And yes, even on my rest days….when did rest days turn into days of zero movement? That's beyond unreasonable. Get up and move," she maintains.
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A Consistent Morning Schedule
Lastly, she maintains a consistent morning schedule, which helps keep her on track. "I start every morning the exact same way: a tall glass of water, a large cup of black coffee, and 30 minutes of quiet time. I set my intentions for the day. Starting the day with the right mindset helps me focus on the important things: body, mind, soul," she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
