🔥Top 3 Steps to Kickstart Fat Loss When You’re Stuck

1. Prioritize Protein While Cutting Energy (Carbs + Fats are Energy)

Why: Most people unknowingly eat too many energy-dense foods (carbs and fats), added together in a large meal is a HUGE error during a fat loss phase. Additionally, most people do not eat enough muscle-sparing protein.

What to do:

·  Increase lean protein intake to 1g per pound of goal body weight

·  Simultaneously reduce carb and fat intake to create a true energy deficit (burning stored body fat as fuel).

·  This Protein-Sparing Modified Fasting (PSMF) approach preserves lean muscle while reigniting fat loss.

2. Up-Regulate Metabolism and Re-Set Insulin Sensitivity with Consistent Meal Timing + Protein Only Days + Refeeds

Why: Poor insulin sensitivity blocks fat burning. Refeeds give that metabolic boost and diet break.

What to do:

·  Use 3 protein-only days per week to reset insulin.

·  Stick to 3-4 structured meals per day, spaced 4–5 hours apart.

·  No high energy (Carb + Fat) snacking

·  Use 3 Regular eating days with Protein, Carbs, Fats

·  Have Refeed 1 x per week (Find Carb number: double protein grams) *Example: 140g+140g = 280g carbs for the day

3. Audit “Hidden Calories” and Track Intake for 3–5 Days

Why: Stalls are often caused by creeping calories from condiments, sneaking bites, oils, inaccurate labels and liquid calories.

What to do:

·  Track everything (honestly) for a 3-5 days using an app.

·  Identify hidden “energy leaks”— then tighten them up. (energy leaks are high carb & fat meals).

·  Eliminate anything that doesn’t directly support fat loss (e.g., creamers, nut butters, “healthy” snacks aka crackers, protein cereal, specialty coffees, finishing off your kids lunches).

Want Faster Results? Do these to accelerated boosters:

·         Pair these steps with daily activity like walking (8–10k steps)

·         10min power walks after each Meal enhances insulin sensitivity

·         30-40min Intent Power walking increases work capacity. Test this Power Intent Walk: 40minutes x 2min regular pace strides + 2min power 2 foot long strides. *use more muscles, burn more calories.

Hit The Gym 2 x per week:

·         Lift some weights 2 x per week. Do a Full Body Gym workout. 2 sets of every body part 10-15 reps. Goal: Make 1 set very hard! **Hard means you cannot do 1 more rep! *PS: no Green, Pink, or Purple weights allowed! Your gym bag weighs more than these weights that you haul over your shoulder with ease!

Need Help?

Our FTFT program has everything you have learned above and more! Get a coach to help you through this process email sculptedbybrandt@gmail.com Direct Message me on Facebook