Did you just start a new workout?  That’s great if you did! But did you change your nutrition to factor in your new activity? If you are looking for a meal plan for fat loss and muscle gain, keep reading – I have some great resources for you.

A common thing I see from women is they think by working out they will automatically lose weight. But that’s wrong…

Here’s why. 

In order to lose fat you need to burn [stored] fat for fuel. 

Cardio stimulates appetite and burns stored carbs (not fat)

Cardio based workouts burn your stored carbs you’ve recently eaten called glycogen in your bloodstream and muscles to fuel your workout. You won’t actually burn stored fat through cardio in most cases. This means you could run or bike all the time but you are mostly burning what you ate for fuel.

Additionally, when you are doing more cardio, it stimulates your appetite. Your body will do this to replenish the glycogen it’s lost from your training. 

So when you train cardio and eat more, you never lose weight. Or, the weight you lose is slowed down to a snail’s pace. Not ideal. But still no matter how much cardio you do, you never build muscle.

Resistance training builds muscle

Resistance training on the other hand actually builds muscle. Building muscle can help you burn fat. Keep in mind, when you are adding muscle mass it doesn’t necessarily result in weight loss. However, muscle is more condensed than fat, so you may appear smaller overall. 

For example, I typically do resistance training and have leaned out, but haven’t lost much weight. Resistance training is a great way to create a lean toned body you are proud of

But…

If you do have weight to lose, you are probably wondering, ok Shay, how do I lose the extra weight?

I have good news for you.  

You don’t need to jump on the fad diet train, please don’t think going keto will solve all your problems. You don’t need to restrict your calories or complete food groups (quit carbs) to lose weight. 

You DO need a proper fitness nutrition plan for your new activity and lifestyle. 

While there is a whole lot that goes into a healthy nutrition plan.

These are 3 components in your meal plan for fat loss and muscle gain you need to learn in order to fuel yourself properly:

Macros

Learning macros and how they apply to everything you eat will transform the way you think of food.

Macro is short for macronutrients which are what make up every food or drink we consume. The 3 macronutrients are protein, fat, and carbohydrate.  Everything you eat is made up of some combinations of these three. 

Getting the right macro balanced meal plan for fat loss and muscle gain will make the biggest impact on your weight loss efforts.

But how do you find what’s best for you?  The best free resource I have for you is my 5 Day Clean Eating Challenge. You’ll get macro balanced recipes, a daily meal plan, cooking tips, as well as daily emails from me to keep you motivated.

Here are a few other macro resources you might find useful if you are looking for a meal plan for weight loss and muscle gain for women:

Counting Macros 101: A Step-By-Step Guide to Counting Macros for Fat Loss

The Best Macros for Fat Loss, Muscle Gain for Women

Counting Macros For Weight Loss? Don’t Make These Mistakes

Macro Food List For Meal Prep

How to Eat Clean for Beginners Losing Weight

Water

Did you know it’s very easy to get dehydrated? Even worse, once we realize how dehydrated and thirsty we are, a lot of the dehydration damage was already done. 

You’ve heard it before, but it’s just so true. You need to drink water throughout the day and before your meals to avoid overeating. 

Why?

The reason is very simple.  When we are dehydrated we don’t always know it right away and you could be thinking you’re hungry when you are actually thirsty. 

This means, there are moments when just drinking water could satiate you. 

Try drinking 8 oz of water before every meal. This will help you ensure you don’t overeat and keep you hydrated. 

Fiber

Fiber might be a best kept secret of the ultra fit, lean and toned. Fiber has multiple super powers.  Want to know what they are?

Here’s a few…

Fiber has the ability to fill you up, add volume to your food, yet our bodies don’t absorb it.  In fact, it just passes right through us taking fat and calories along with it.  Along the way, it’s going to keep our gut microbiota healthy and well-functioning. 

Fiber has a super power of making you feel full while not making you gain any weight at all and the benefit of being good for your gut health. 

How’s that for a trifecta. 

What’s next?

Now, these three components will get you started.  But to really make an impact in your weight loss and fitness nutrition efforts you need to look at your overall picture of health.  To get an idea of how to apply this, I created a 5 day clean eating challenge to keep you full, fueled, and energized to achieve your goals.  Get instant access below.

If you would like more personalized nutrition help, message me on Instagram @thebodybulletin. I am currently accepting clients in my program – Health Habit Society, a busy gals guide to become healthy and fit with a side of real life. Check out this NUTRITION MASTERCLASS for more details.