I was listening to Emma’s weekly episode on EmPowered Radio, titled “Dieting with Strategy vs Urgency (Is your Summer Body actually achievable by summer) the other day and thought it had some good points.
First of all, the episode does not imply that anyone NEEDS to want a “summer body”. Your body is already a body for all seasons, just as it is. 🙂
But as a fitness trainer, of course many people approach her and say they WANT a “summer body”, STAT, so that’s what she’s talking about.
Most of the episode is about how people often have unrealistic expectations, which can set them up for failure and disappointment. People will think they can “real quick” lose 20 pounds between like, May and June before their summer trip.
I’ve followed Emma’s work a long time now and I know she promotes weight loss/ body recomp to be done in a slow, methodical and healthy fashion.
I love how she points out how “crash dieting” really does not work. First, it’s not sustainable. Second, people who slash calories drastically usually lose more muscle than ideal in the process, even if they are lifting heavy/ consuming enough protein (which most people who are crash dieting probably are not). This can all lead to the person ending up looking rather “skinny fat”, or just sort of like a smaller but still flabby version of before, except now maybe with smaller boobs and a flat or saggy butt.
The main thing I liked about the episode was when she talks about how many people are not even ready (physically/ mentally/ logistically) to start “dieting” right away. I think this is SUCH a good thing for people to hear and something I think many people don’t think about.
She says the first step should be establishing really strong, consistent healthy foundational habits before even worrying about weight loss. Once those pillars are in place, then it’s okay to proceed with “dieting”, but in a slow, controlled manner. Dieting for summer (or an event, etc.) should probably start MONTHS before goal date.
The foundational pillars she describes are basically the same things required to MAINTAIN a healthy body. It made me chuckle a little, because on the surface, it’s all actually pretty simple! We all overcomplicate things. But I know that doesn’t necessarily make it easy, either. At the same time, the list sounded… kinda long. Like, “oh, just do all of this stuff on top of working and raising a family and running a household, no big deal!” 😜
Aim to consistently:
- eat adequate protein and fiber, every day
- track your food (if applicable and as appropriate, but she recommends doing it at least for a bit to figure out how many calories you’re maintaining your weight on, AND it’s good to get an idea how much protein you’re eating (which will guaranteed be lower than you think, lol)
- make sure your sleep is good/ pretty normal
- lift weights following progressive overload 3-5 days/ week
- make sure your digestion and other body cycles are healthy/ normal
- work to keep your stress levels (cortisol!) under control
Not specifically in this list in the episode, but other things she emphasizes:
- aim to have a “step goal” or at least make sure you’re moving/ walking a sufficient amount every day
- do not over-do cardio!!!
- drink sufficient water
I feel like now, in my 40s, I am basically trying to do all of these things. Especially since the new year when I ‘refocused’ a bit, I’m feeling really good about it, too! NO, I do not perfectly do all of these things, every single day.
But I do believe, after 10-15 years of reading and researching these topics (I just find it really interesting!), that the above list is really solid. Do these things most of the time, and you’re probably going to be in a pretty good spot.
I am loving more and more the idea of “training for the rest of my life”. Keeping the above things as foundational pillars of my life definitely makes me feel better and a healthy body is a side effect.
I do think health and fitness can get so convoluted sometimes. That’s why I really liked how she broke it down- it’s actually pretty simple. (Again, I KNOW that that doesn’t necessarily mean easy. It still takes effort to do these things. And I am privileged to be in a position where I have the time/ resources/ food security/ etc. to work at these things, which is NOT the case for everyone.)
But I think these are good guidelines for a majority of people in a similar socioeconomic and lifestyle situation as me.
Saw this the other day, too, which also made me think about the hard vs easy concept:
Anyway, hopefully this isn’t a triggering topic for too many people. I just found it interesting, and I thought it was a nice overview or blueprint for people trying to figure out what to do.
Also, speaking for myself, I do find that the longer and more consistently I do these things, the more it just becomes a part of my lifestyle. It actually does get easier, I think, and I do think it ultimately enhances my life, so it’s worth it.
Definitely not trying to be preachy here! I mean, I’m always a work in progress, too. And health is never guaranteed. People have different situations, and we have to meet ourselves where we are.
But I do hope to be someone that can continue following most of these guidelines into my older years!! And hopefully this will help keep me stronger and more active as I age. 🙂
And I want everyone else to be strong and healthy as they age, too, which is why I wanted to share these ideas, in case they resonate with anyone. 🙂
Daily Gratitude:
Speaking of health, I got my bone mineral density test results back. All in normal range! Phew.
GRATEFUL KAE 
I get asked all the time for the secrets to weight management. There aren’t any secrets (except maybe having good genetics which of course isn’t a helpful “tip”). It’s boring but eating whole foods and moving more really are the key. But I think a focus on being healthy and strong as we age is so much more productive than focusing on the number on the scale.
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YES! And good catch- “eat whole foods” should be on the list up there with the protein and fiber bullet point. (I guess I feel like if you’re eating protein and fiber hopefully much of that is from real food sources, but I suppose that is not a fair assumption.) And definitely agree that it’s way better to focus on functional goals versus just an arbitrary number, for sure.
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I get a little frustrated because I feel like I do all of the right things but my weight is higher than it was 10 years ago. I think some of it is related to perimenopause/hormonal changes + being on prednisone for most of the last 2 years. I’m trying to focus less on the number on the scale and more on the body composition stats that I have access to through body scans at OTF, though.
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I already texted you about this but I DO feel like everything you’re doing is working! At least overall… you are in such a crazy stage of life with young boys and alllllll the work travel and all the things, so the fact that you exercise multiple times a week is so impressive as it is. And you ARE at a healthy weight, even if maybe it’s not the number you want. I love that you have the body composition resources available, because I do think the “goal number” we might have in our head is not even necessarily the right number, when you factor in muscle gain, etc.
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I think I love the ‘sustainability’ / ‘training for life’ angle most of all! so many people get focused on a ‘journey’ of sorts but it’s like – um, this is a path with no end! So it makes sense to build habits you can live with long term. I feel like we are both having good “basic habit building” years so far!!! And sustainability being the key here. I’m not going to ever make changes that mean no dinners out or never eating chocolate (the horror) but I love building habits that make sense for the long haul (protein, strength, moderation of various things, etc).
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Oh, 100%!! I never want to cut out all yummy things and we love eating out too much to ever give that up, either. I love the moderation for the long haul approach, too!
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I love posts like this! We have been tracking our food since January, and it’s eye opening for sure. I give up sweets for Lent, so between the calorie-counting and the no sweets, there’s not much else to do besides eat healthy! Somehow I still manage to fit chips and drinks in there though – balance! I think I do too much cardio, mostly because I’d rather get on a treadmill and run while watching reality tv instead of watching a weight program or having to think about what to do next.
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I’d have an easier time giving up sweets than the chips/ snacks, too! haha. Tracking food is SO eye-opening for me when I do it. It’s literally insane how fast calories can add up, especially on a day that in my head it feels like I was eating pretty decent! I feel like everyone should track food for just a week or two because it’s such a great learning experience. (I know tracking long term can create issues and can be very triggering for certain people! But I’ve learned so much from it, even if just done sporadically.)
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I’m road tripping today and I was running low on podcasts, so I downloaded this episode and another one that looked good. I like her!
Choose the good hard! Words to live by.
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I really like how her episodes are full of succinct, direct information! No BS, no extras.
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Thanks for sharing this! I’ve been super focused on my upcoming race, and have let certain things slide a little. When the race is over I want to focus more on strength and my nutrition. Okay, I’ll admit it- I want to look decent for my son’s wedding in July! Is that enough time to get rid of my stomach bulge? Hahahahaha… just kidding, I realize that way of thinking goes against the whole point of what you’re talking about. But, I feel like it will be good motivation for me to clean things up a little. I definitely want to try tracking my food- I think it will be eye-opening. I actually just took a screen shot of your “aim to consistently” summary- those things are doable! Especially once my race is over.
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I also listen to Emma’s podcast and see nothing wrong with talking about getting healthy. You know that I have just recently started exercising (end of December) and that is going wonders for my mental health. I just feel… happier. Does my body look different? I don’t think so.
I am a snacker at work and I don’t like it. Constantly snacking (although I do it with good foods: nuts, yoghurts, fruit) makes me feel bloated, and I just cannot afford to dart in front of students lol although I am sure if I do, we will be so much closer lol
anyway, I snack when I work and I have to cut that out- plus I have Invisalign-still- and food gets into my teeth ://
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This is such a great post, people need to hear this! I think too many don’t understand how weight loss works, how it needs to be sustainable and about keeping habits for life, rather than just being about “losing weight” for a specific event. I always dislike the obsession with a number on a scale unless it’s about VERY overweight people. It’s usually not about a number but about changing body composition and this is what most people are missing. You list all the important things! It really is about those basics and to cut the junk food.
I’ve been tracking my food for some time using an app, it’s always a quite rough estimate but at least according to that app, often it seems like I eat less (calories at least) than I think and probably need to eat more considering the intensity of my strength training, and especially when I lift heavier. I’ll keep tracking at least protein and calcium and being aware of eating enough carbs for training, it’s such a helpful tool.
Great news about your bone density!
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This is a super interesting discussion – I’m curious if I’m alone in this, but I’d say 50% of my friend group is on GLP-1s, and not because they are diabetic or they needed to lose a significant amount of weight, mostly for 10 lbs. I know this is a hot button issue, but it adds a whole new dimension to the wellness discussion! I’ll also say…my friends that are taking a GLP-1 are finding they’re losing muscle really fast so they’re also upping their weight lifting to try and counteract the effects.
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Oh wow! This is such a good point. I hadn’t really thought of that! I honestly personally don’t know anyone on them (that I know of of course; I am sure people are!). But I am hearing more about this- regular sized women using them just to get extra skinny or lose a very small amount. It is super interesting for sure and I will be curious to see how this all evolves!! I do wonder if it’s more common in certain regions too. I feel like here in the Midwest might not be AS prevalent yet as in big urban areas on the coasts etc.
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I love the concept of “choose your hard.” That’s a great way to look at things.
Tracy Steen is a fitness instructor whose workout videos I love, and one of the things I like most about her is that she’s always talking about how your actions today influence your future self. Lifting weights now and working on your flexibility will help ensure you are strong and mobile in your old age (obviously not taking other health concerns into account). I’ve put on a TON of weight over the past few years, and it’s really disheartening, but when I think about being strong and mobile, I feel like I am in a good place.
One thing I get really caught up in / confused about is the weight thing. I exercise 4-5 days a week, I eat a varied and fairly nutritious diet, I focus on protein and I try to get enough sleep. All my labs are great, I am in pretty much all senses a very healthy 45-year-old woman. But I AM overweight. I understand that there are longterm implications of being fat. And I also know that, despite trying very hard to accept my body for what it is, and despite fully believing that every body is beautiful, I don’t love the way I look or feel at this size. If a friend were to say that to me, I would support her in trying to lose weight. And yet, since I have a 12-year-old daughter, I feel extremely weird about actively pursuing a smaller body. What does that say to her? Especially since I really think I am already doing all the things that count as “healthy.” I exercise and eat well and I’m healthy. Shouldn’t that be enough? What kind of message am I sending to my kid if I am pursuing weight loss purely for weight loss? I go around and around in circles all the time!
Okay, sorry for word vomiting all this very personal stuff all over an old post on your blog, lol! The topic just really resonated with me!
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