If you ask most people if they want to lose weight, they would say yes, but in actuality, they’re looking to lose fat. The one thing keeping them from doing so is the overwhelming amount of conflicting information out there that stops people in their tracks.
I had the pleasure of sitting down with Hannah Huston on the podcast to dive into her no-B.S. advice on losing fat, increasing your strength, and reaching your overall health goals!
Key Takeaways:
Protein is your new best friend.
Your diet should evolve as you do.
Eating healthy while working and being on the go is possible.
You don’t have to give up your goals during the holidays.
Debunking the myth that weight training makes you “bulky.”
Focus on building sustainable habits, rather than quick fixes.
The Power of Protein
If there’s one takeaway from my conversation with Hannah, it’s the importance of protein in reaching your fat loss goals. Hannah emphasized that adequate protein intake is key to feeling satiated and controlling cravings, which can significantly reduce the tendency to binge eat due to hunger cues. I can certainly relate to this, as I’ve noticed a considerable difference since increasing my protein intake. I no longer feel the need to over-caffeinate throughout the day and feel less inclined to reach for those sweet treats in the breakroom.
Hannah suggests that women aim for at least 100 grams of protein per day, varying this amount according to their body or goal weight. For many of us, this can seem daunting, but starting with a high-protein breakfast, like eggs with cottage cheese or chicken sausages, can be a game-changer.
Navigating Dietary Changes with Age
As we age, our dietary needs evolve. Hannah and I discussed how specific lifestyle changes are necessary as our metabolism and hormonal balances shift. For instance, while intermittent fasting was previously effective for me, it no longer suits my current needs. Hannah sheds light on this, noting that much of the fasting research (and research in general) focuses on men, potentially disregarding the unique hormonal requirements of women.
Instead of rigidly adhering to popular diet trends, Hannah advocates for a personalized approach to fat loss, encouraging trial and error to discover what works best for our bodies. This philosophy has been crucial in my own journey. With Hannah’s help and by experimenting with different foods and meal timings, I’ve found a routine that supports my health goals without depriving myself.
Healthful Eating While Working and on the Go
Long hours at work and traveling often pose a challenge to maintaining a healthy diet, but Hannah and I traded tips that make it more manageable. High-protein snacks available at convenience stores, like beef jerky or quality protein bars, can be lifesavers when rushing through the airport. Additionally, staying hydrated is vital. I’ve learned to carry a refillable water bottle and prioritize hydration, even when it’s inconvenient.
When it comes to staying satiated during a long workday, Hannah recommends quick, high-protein snacks like hard-boiled eggs or quality protein bars to keep us fueled throughout the day. Additionally, bringing healthier options from home can help avoid the tempting sweet treats often found in dental office break rooms.
Navigating the Holidays
With the holiday season approaching, many of us fear the potential for overindulgence. Hannah offers sage advice: Recognize your hunger cues and maintain a high-protein diet to avoid bingeing. It’s counterproductive to “save calories” by under-eating, a tactic that often leads to excessive consumption later on. Instead, aim for balanced meals throughout the day to keep hunger—and temptation—at bay.
The Real Deal with Strength Training
Hannah's insights on strength training were one of the most enlightening parts of our discussion. Many of us, especially women, have been misled by myths suggesting that lifting heavy weights will make us bulky. Hannah debunks this notion, explaining that what often gets mislabeled as “toning” is a combination of muscle visibility and fat loss. Effective strength training involves lifting heavy weights with adequate resting time between sets rather than high-intensity programs like HIIT, which may not be optimal for building muscle.
Sustainable Habits and Real Results
Hannah’s approach to fitness and nutrition is refreshingly simple and realistic. Her focus on sustainable habits rather than quick-fix solutions resonates deeply with me. Slow, steady fat loss, progressive overload in strength training, and daily movement like walking form the pillars of her methodology. This goes to show that you don’t need to uproot your entire lifestyle to live a healthy life. Incorporating simple habits, like taking a walk after lunch and/ or dinner, can make a huge difference in reaching your goals.
Meal Planning and Protein Tracking
One of the most practical tips from Hannah is to plan meals the night before to ensure nutrient balance. She uses tools like MyFitnessPal to track protein and carb intake, which helps to plan your meals based on your macros, in advance, keeping you on track. This simple habit can prevent a day from slipping into nutrient imbalances, particularly with protein.
Final Thoughts
In our conversation, Hannah’s genuine, effective approach to diet and exercise shines through. I’ve been part of Hannah’s 12-week strength program and can’t recommend it enough. Her straightforward, no-fluff content makes it incredibly relatable and achievable.
She’s preparing to announce a new 12-week strength program starting around January 4th, 2025, which I’m sure will be another fantastic opportunity for anyone ready to embark on a strength training journey.
Moreover, her "Master Your Macros" group coaching program, launching in February, focuses on understanding and tracking macros for fat loss, nutrition, and hormones — a holistic approach to long-term health.
Her blend of professional expertise and relatability makes her an invaluable resource for anyone looking to build a healthier, stronger version of themselves. Whether you’re looking to master your macros, lift heavier, or simply make more informed dietary choices, Hannah’s insights offer a roadmap for sustainable success.
Connect with Hannah:
コメント