Nikko Quinto

Some of you don’t realize you’re sabotaging yourself in your weight loss effort. Remember to be mindful of what you eat all 7 days of the week and to not take working out as a free pass to eat more.

It took years of trial and error to figure these things out. I hope this post saves someone time.

What does wellness mean to you? Tell me in the comments.

If your coach is telling you to “just eat less” then it’s time to switch coaches. “Just eat less” is unhelpful advice for clients with busy, stressful lives.

Instead, use these 4 nutrition strategies to lose weight without counting calories or giving up the foods that you love.

Which strategy will you try this week? Let me know in the comments ⤵️

Listen, they all work. When I lost 70lbs, I used all of them. At the end of the day, what’s going to drive your weight loss is staying in a calorie deficit.

Eating 6 small meals keeps you satiated throughout the day, but takes more preparation and planning.

Intermittent fasting takes less planning and preparation, but might impair cognition and energy levels.

Keto is effective at weight loss, but may be too restrictive and is difficult to maintain long term.

Low carb improves blood sugar control, but also feels restrictive and has initial side effects like fatigue and irritability.

At the end of the day, find one that works best for your given circumstances and lifestyle. It takes trial and error, but eventually you’ll find the right one.

Building muscle offers many benefits beyond just looking good.

It’s not only linked to increased longevity, but it also plays a crucial role in boosting your metabolism, meaning you burn more calories even while at rest.

This can lead to a leaner, more toned physique and can significantly improve your body composition, helping your clothes fit better and boosting your overall confidence.

Moreover, muscle mass serves as a protective barrier against age-related decline, reducing the risk of injury

and enhancing your functional strength, which is vital for everyday activities.

It’s important to note that while building muscle may not always show up as weight loss on the scale, the

positive changes in your body composition—such as reduced body fat and increased muscle mass—are far more significant indicators of health and fitness.

Instead of focusing solely on the scale, pay attention to how your body feels, how your clothes fit, and how

much stronger you’re becoming. These are the real markers of progress on your journey to better health.

What’s more important- a number on a scale or how you look and feel? Write your thoughts in the comments!