Bethany Dobson

This is the reason I’ve not gained weight back in 2+ years…

MAKE IT A LIFESTYLE. Not on lower calories forever, but keep the same structure, same habits, same intention - just higher calories 🫱🏻‍🫲🏼

I KNOW it’s hard, I KNOW all you want to do is just go back to eating a full packet of biscuits on an evening with a cuppa tea, have the takeaways, and not have to “think” about food anymore.

But the way we get to that point is by making this structure part of our life so it becomes second nature.

MAINTAINING your body still requires graft. I think that’s the hard truth everyone needs to hear - it doesn’t come easy !!

I was also thinking of sharing more ways to alter your meals to transition from fat loss to maintenance - would you want to see this?? And would you like some more meal plan videos on higher calories?? Let me know ⤵️⤵️💕

I had a little cry today after my gym session 🥲❤️

No matter where you start, you can get ANYWHERE you want. I whole heartedly believe this. I’ve seen it FAR too many times with myself and with clients. With enough honestly, focus, consistency and a stubborn mindset to never give up until you win - the world is your oyster.

I want you ALL to reflect on your progress and hype yourself up in the comments. What are you proud of? Look back at your journey!! Big or small? ⤵️💕👏🏻

Weighing out your food isn’t disordered

Tracking your food isn’t disordered

Having structure, routine and discipline towards a goal isn’t disordered !!!

If you have a fat loss goal, why would you not weigh out my food properly? Why would you track inaccurately and then feel frustrated when your progress doesn’t reflect the effort you’re putting in?

Fat loss does require a little more awareness around food

It requires more attention to detail, saying no to things, planning ahead, being more accurate, checking portions, learning what’s actually in your meals.

That’s not obsession !!!

You can absolutely have a healthy relationship with food whilst also being disciplined with your goals.

Something only becomes unhealthy when it starts negatively impacting your mental health, consuming your thoughts or controlling your life.

But being committed to yourself, your health and a goal you care about? That’s something to be proud of🫱🏻‍🫲🏼🫱🏻‍🫲🏼

I think social media has made people believe that if something takes effort, structure or discipline… it must automatically be unhealthy

When really, a lot of women just need HELP learning how to approach nutrition properly instead of spending years guessing

the women we work with usually become LESS obsessed with food once they understand it

Less bingeing.
Less food noise.
Less guilt.
Less “f**k it, I’ll start again Monday.”

Because they finally know what they’re doing 🤝🏻

And if you’re a woman who is ACTUALLY ready to commit to changing your body, habits and lifestyle over the next 6-12 months instead of looking for another quick fix…

Apply here https://ybooz0bigj3.typeform.com/doabl-enquiries if you genuinely want a strong result and are ready to finally learn how to do fat loss properly with support, structure and accountability behind you 🫱🏻‍🫲🏼⤵️

Ladies, having fat is REALLY flipping important ❤️

There’s SO much content out there on how to get as lean as physically possible and whilst it’s cool to get jacked and lose a bit of fat

it’s important for you to know what’s healthy and what’s not !!

I have abs when I tense, pull my skin up, early on a morning, when I’m training

BUT I ALSO HAVE FAT !!

Aim to get abs from BUILDING your muscle up, not from JUST losing fat and remember that having some fat is actually so flipping important.

Here’s to the next 50 years of high volume hungry bitch meals. Because if we continue like this, we will be some VERY jacked 80 year olds 🫱🏻‍🫲🏼🤣

Does the gym make you bulky?

Absolutely NOT 🤝🏻

I actually train MORE now than I did when I felt “bulky”

The difference is - I’ve lost body fat

Because what most women do is:
start lifting weights → think they need loads more food → accidentally end up in a calorie surplus they don’t actually need.

So instead of building lean muscle, they gain body fat and blame the gym 🤣

So many women don’t actually know how to train properly:
→ train close enough to failure
→ progressively overload properly
→ utilise those calories for muscle growth

This is why structure matters SO much, even at maintenance.

But please stop being scared of the gym.

Strength is confidence, independence, health, mobility as you age, feeling CAPABLE in your own body

Every single woman should be lifting weights. Period.

And btw - there is NOTHING wrong with my body in my before. I didn’t look “bad”.

But personally, I felt puffier, more uncomfortable and less confident than I do now - and that’s okay to say too 🫱🏻‍🫲🏼

Your 1650 Calorie Fat Loss Meal Plan 🤝🏻

This is exactly how I structure my meals throughout fat loss and in total I’ve lost and maintained over 20kg 🙋🏼‍♀️

If you want recipes that are filling and ACTUALLY realistic for fat loss, go here: https://themacrofriendlycookbook.com/collections/the-mfc-collection and I’ll send you my recipe ebooks to grab 📘👇🏼

This day included:
🍫 Chocolate Overnight Oats – 395 kcal | 41g protein
🌯 Chicken Enchilada Bowl – 385 kcal | 36g protein
🍒 Cherry Chocolate Yogurt Bowl – 255 kcal | 32g protein
⚡ Pre-Workout Dates – 110 kcal
🍗🍟 Homemade Chicken Nuggets, Fries & Salad – 380 kcal | 45g protein
🍉 Melon + Dark Chocolate – 120 kcal

Daily total ⤵️

1645 kcal
157g protein
183g carbs
31g fat
28g fibre

This is exactly how I structure fat loss as a hungry girl:
→ high protein
→ high volume
→ high fibre
→ prioritising the right carbs
→ healthy fats

If you want to eat like this too, I’ve got 3 recipe ebooks literally built for hungry girls with mega food noise who can never stick to their calories 🤣

Over 40,000 women already have them and are eating like this daily!!

Go here: https://themacrofriendlycookbook.com/collections/the-mfc-collection I’ll send you the link 🙋🏼‍♀️⤵️

Btw 1650 calories is just an example - your number might be higher or lower. I’ve made a personalised calorie calculator that you can use for free. Just go here: https://itsdoabl.com/calorie-macro-calculator/ ⤵️

It’s always Tony with a fish in his profile picture telling me he preferred my body before 😭

…but to be fair, I’ve also had a few women and younger lads say the same too !!

There was never anything “wrong” with how I looked before

But when I look back now, I don’t just see a different body.
I see a Betty who didn’t fully show up for herself

Who feared failure
Who followed the crowd
Who had no boundaries
Who played herself down
Who wanted confidence without doing the things that build it

This body didn’t magically fix my life !! But the process of earning it changed me completely - that’s why I think every single person should dedicate 12 months to transforming.

Now I trust myself
I back myself
I have discipline, standards, routines, confidence
I keep promises to myself

THAT is the real transformation

Your appearance is honestly the least interesting thing about you

But the way you feel after proving to yourself that you can change? That feeling is unmatched !!

And the person you become along the way is the real W 🫱🏻‍🫲🏼

What I eat in a day on 1800 calories to MAINTAIN my fat loss results 🤝🏻

btw if you want all of these recipes and understand exactly HOW to do a reverse diet - go here: https://linktw.in/NnEOcv

Calories have increased from 1500 → 1800 whilst keeping the SAME meals, structure and routine that got me lean in the first place.

This is exactly how I’ve changed my meals from fat loss → maintenance:

🍫 Breakfast – Chocolate Brownie Batter Courgette Oats
35g oats → 45g oats
added 15g peanut butter

🍗🥑 Lunch – Chicken Rice Bowl
increased rice portion
added avocado

🍉 Snack – Chicken Sausages & Fruit
pretty much stayed the same 🤣

🍤 Dinner – Prawn Egg Fried Rice
1 whole egg + egg whites → 2 whole eggs
cauliflower rice → normal rice

🍫 Dessert
1 square chocolate → 2 squares

This is how you make fat loss feel sustainable instead of constantly losing and regaining the same weight over and over again.

And if you want high protein meals that actually keep you full through fat loss AND maintenance, go here for my recipe ebooks - https://themacrofriendlycookbook.com/collections/the-mfc-collection

The 3 steps I followed to get abs 💪🏻⤵️

A lot of people think you just need to lose as much fat as physically possible to get abs. But that leaves you unhealthy and it’s not sustainable at all.

Look at it from the opposite way - BUILD the muscle up under the fat so you can SEE the abs, then lose a healthy amount of fat and it will be possible.

This has been done over a long period of time, not just an 8 week fat loss phase!!!

Muscle takes time.
Lifestyle change takes time.
Unlearning old habits takes time.

This is what we help our 1-1 clients with at DOABL. Not just lose fat. Actually change their lifestyle for good. So they learn how to build muscle properly, not random programmes, a periodised, structured programme and high level accountability so they achieve their results for GOOD.

I talk about it so much because my mission is to help as many women as possible.

If you’ve seen a lot of my posts, know this is something you want to do…

You’re in a position to commit to a 6-12 month process, invest in yourself properly rather than doing loads of cheap quick fixes

Apply to work with us here - https://ybooz0bigj3.typeform.com/doabl-enquiries