Happy Fat Loss Friday Ladies!!

Based on the results from the survey I sent out on Monday you’re looking for more fat loss tips and support.

You asked and I’m delivering!! 🙂

I am devoting the entire month of October to Female Fat Loss!! Yay!!! 🙂

Love Yourself Lean - Facebook Cover October 2015 - 01-10-15B







Over the course of the next 4 weeks I will be sharing with you fat loss nutrition tips, recipes, workouts and motivation to support your goal of a lean, toned and healthy body.

Let’s kick theses off with 3 diet hacks for FASTER fat loss

Diet Hack #1 – Use “Ritual Eating” for fat loss 


I first learned of this idea during my years as a fitness competitor, and it simply means eating the same meals every day for 6 days per week during your 6-12 week transformation. It’s a little boring, but it works. I’ve helped hundreds of women loss anywhere from 10 pounds to 70 pounds using this approach. It also eliminates stress.

For almost a few year back in 2010 I ate Breakfast of Champions (recipe page 34 in my Clean Comfort Foods Cookbook) EVERY morning after my am cardio session. And these days I have enjoyed the same avocado smoothie every morning for the past year.

Take a few minutes, plan out your best fat burning breakfast, snacks, lunch, and dinner, make a grocery list so that you have everything in your home, and then go to the grocery store, stock up, and prepare as many of those meals as you can, in advance.

And then use Hack #3 to get through the week.

Diet Hack #2 – Ditch Diet Soda and Drink Lemon Water Instead


I know, diet sodas don’t have calories and they taste good. I’ve been known to enjoy a Diet Coke once in a while 😉 Unfortunately, they can kill your fat loss progress.

A new study published in the Journal of the American Geriatrics Society found that people who drank diet soda gained almost triple the abdominal fat over nine years as those who didn’t drink diet soda, even when all other life habits and environmental conditions were the same.

The artificial sweeteners in the diet soda cause Metabolic Confusion which leads to fat storage. The truth is your body is not fooled by sweet taste without accompanying calories.

When you eat something sweet, your brain releases dopamine, which activates your brain’s reward center. The appetite-regulating hormone leptin is also released, which eventually informs your brain that you are “full” once a certain amount of calories have been ingested.

However, when you consume something that tastes sweet but doesn’t contain any calories, your brain’s pleasure pathway still gets activated by the sweet taste, but there’s nothing to deactivate it, since the calories never arrive.

Artificial sweeteners basically trick your body into thinking that it’s going to receive sugar (calories), but when the sugar doesn’t come; your body continues to signal that it needs more, which results in carb cravings, over eating and ultimately putting you in a fat storing mode.

Instead of drinking diet soda I suggest you drink fresh lemon water. Doing so has many benefits. Here are my TOP 3 Reasons:

  1. Aids Digestion. Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.
  2. Helps you lose weight. Lemons contain pectin fiber, which assists in fighting hunger cravings. This simple tip can help you drop a pound a week.
  3. Reduces inflammation. If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make to super-charge your fat loss.

Diet Hack #3 – Create a “Deferred Treat Day Wish List

This is a mental tip to help get you through the week until your Treat Meal or Treat Day (whichever you choose; both can work for you on your weight loss journey).

Treat Meal


Now noticed I said TREAT Meal NOT CHEAT Meal. How you talk to yourself on your weight loss journey is critical to your success. Using the word TREAT associate a positive feeling to your enjoyment of the foods you’ve been cravings. Whereas the word CHEAT can make you feel like you are doing something bad/wrong often resulting in negative feelings, such a guilt, weakness, even failure. Not the feeling you want to invoke when you are working towards building a healthy emotional relationship with food.

Again, this was another tip I learned during my fitness competition years. Listen I know that your goal might not be to build a photoshoot ready physique, however this Diet Hack works whether you have 10 pounds to lose or 100 pounds to lose.

So here’s the tip, I recommended keeping a list of all your cravings, and promising yourself that you can have those foods on your treat day. Knowing that you have something to look forward to is a great mindset tip. It will keep you going through tough days during the week.


There you have it! Three Diet Hacks to help you enjoy faster fat loss this month. Which one will you focus on today? Please post in the comments below. I’ve love to hear from you xo

Wishing you a super changed fat burning weekend 🙂

~ Coach Courtney