Welcome back to the Change Your Story Podcast! I’m Hannah Dawson, your host, and I’m so excited to dive into this topic today: the two most important things you need to do if weight loss is your goal.
As a coach and trainer, I see so many women struggle with their weight loss journey, often feeling overwhelmed and frustrated by the misinformation out there. But here’s the truth—it doesn’t have to be that complicated! If you do these two things consistently, you will see results.
So let’s break down the myths, clarify the facts, and help you make lasting changes.
Myth: Certain Foods Make You Fat
There’s so much confusion around food—some say certain foods will make you fat, and others claim certain foods help you burn fat. Neither is true. At the end of the day, weight loss comes down to one thing: calories in versus calories out.
Calories are energy, and if you consume more energy than your body burns, you’ll gain weight. If you burn more than you consume, you’ll lose weight. Simple? Yes. Easy? Not always. But this is the law of energy balance, and it’s key to understanding weight loss.
Two Essential Steps for Weight Loss
If you’ve set weight loss as a goal, here are the two things you must do before you even think about jumping into the latest diet craze or restrictive eating plan:
- Track Your Nutrition for 14 Days Start by creating a MyFitnessPal account (it’s free!) and commit to tracking everything you eat for 14 days. I know tracking can seem overwhelming, but it’s not about being perfect—it’s about understanding where you’re at. This will give you a clear view of your current eating habits.
Track everything—meals, snacks, bites, sips, even that piece of chocolate you snag from your kid’s plate! It’s all data, and it will help you identify patterns, areas where you’re overconsuming, and where you may be lacking important nutrients like protein or healthy fats.
After 14 days, look at the trends. Where are your calories going? What’s your average protein intake? You may be surprised by what you find. Understanding your current habits is the foundation for making lasting changes.
- Start Weight Training One of the most powerful ways to change your body composition is weight training. If you’re not already lifting weights, now is the time to start. You don’t need to work out five days a week—start with two or three full-body sessions per week.
Weight training builds lean muscle, which increases your resting metabolic rate (the number of calories you burn at rest). More muscle means a faster metabolism, which helps you burn fat more efficiently.
Weightlifting also has countless other benefits—it improves bone density, mental clarity, and overall strength. And the best part? You don’t need to do endless cardio to lose weight. Focus on strength, and the results will follow.
Why These Two Steps Matter
Here’s why this approach works:
Tracking your food helps you become aware of what you’re putting into your body. Weight training helps you build a stronger, healthier body. Together, they create a powerful foundation for lasting change.
Remember, weight loss is not about quick fixes or eliminating food groups. It’s about consistency and making sustainable changes that support your goals. Don’t fall into the trap of crash diets or extreme measures—trust the process, be patient, and focus on building a lifestyle that works for you.
Your Homework
After reading this, I want you to ask yourself: What can I do to change my story about weight loss and nutrition after learning about the importance of tracking and weightlifting?
Start today. Track your food, lift weights, and watch how these two simple actions can transform not only your body but your mindset and confidence.
Call to Action:
If you’re ready to take control of your weight loss journey and change your story, join me and thousands of other women in the Fit Club Babes App! We’re kicking off the M3 Muscle Method, a program designed for women like you who want to build muscle, boost metabolism, and feel more confident in their bodies. Download the Fit Club Babes App today to get started! FREEBIE DOWNLOAD
Want more tips, motivation, and inspiration? Listen to the full podcast episode. Tune in, and don’t forget to follow us on Instagram at @FitClubBabes and @ChangeYourStoryPodcast.