How to stay naturally lean for life

The most important thing I learned throughout my weight loss journey is that if you take a fast and unsustainable approach, you will probably fail. Being naturally thin isn't just about genetics; it's also about basic habits that support a lean body.  Read on to learn what they are.

When I was training for my competition, I “bulked” for several months. That essentially means, I ate like a linebacker while lifting a ton of weight with the goal of building muscle. Then, 8 weeks before the show, my coach started my fat loss process, or “cutting” as it’s called in the industry. I have to say, without a doubt, those were the most miserable 8 weeks of my life, and I NEVER want to feel that way again.

 

 

My fat loss process included calorie restriction, lots and lots of cardio sessions (2 a day towards the end) and very few carbs. I couldn’t think straight, I was constantly tired and hungry, and my body hurt from too many workouts without proper recovery nutrition.

But I lost the weight. I got pretty lean.

And then guess what happened?

I gained it all back.

Yup. I lost about 14lbs in those last few weeks, and they all came back over the course of the next year. Not because I was lazy, or irresponsible, but because I had not built sustainable habits that would keep me at that weight. I just starved myself. A lot. Then started eating “normally” again, after the show.

 

Clearly, this is a recipe for disaster.

My Post-Competition Coach Experience

Shortly after my show, I hired a non-competition coach. She was a registered dietitian and a really smart gal. She told me to scrap everything I learned and:

• eat three square meals a day (no snacks)
• not to worry about bulking to gain muscle and just lean out to a point that I could maintain all the time
• adopt lean life habits over the traditional bodybuilding methods and following a meal plan down to the size and seasoning

But guess what - I thought it was too simplistic, so I went back to my traditional bodybuilding coach.

That was a mistake.

Related: 5 Weight Loss hacks I find really work

Wiser & Healthier

Now my mindset has shifted. I’m no longer struggling to get lean for a particular show date. I want to be lean for life. So I’m focused on the small habits I make every single day that will eventually add up to a long-term lean body that is sustained without feeling deprived or having to think about food all. the. time.

It might take longer than the 8 weeks it took me last time, but that’s okay. I’ll take long-term leanness over a quick and fleeting dose of skinny any day.

Guiding Principles For Living a Naturally Lean Life

Here are some guiding principles that I believe are universally effective for being naturally lean and thin.  They may seem overly simplistic, but the reality is that healthy living isn't complicated.  It's just a matter of habit and conscious decisions.  That's it.

1. Eat 3 or 4 normal sized meals a day (eating 6 or 7 tiny meals is a waste of time and you will never feel satisfied)
2. Optimize healthy fats and proteins over carbs to manage hunger, cravings and hormone balance.
3. Sleep like a boss to keep hunger and cravings in check and just to keep me sane and functioning.
4. Move daily - not always balls to the wall, but at least get out for a walk or do 20 minutes of yoga if I can't fit in a proper workout
5. Prioritize weight lifting over cardio.  Cardio isn't bad, it's just not as effective in the long run.
6. Always find new ways to challenge yourself physically and to keep healthy food interesting
7. Make healthy choices as simple as possible.  Meal prep, grocery shop, don't keep junk in the house.
8. Stay positive and to the degree that you can, make the journey fun.  Living a healthy life shouldn't feel miserable.  It should feel awesome.

Just some food for thought.  I hope you find it helpful!