By using thekatrinaruthshow.com, you consent to our use of cookies.

Health and Fitness

Kat’s Top 10 Tips To Lose Fat.

"lose belly fat"So you wanna get a bit leaner, hmmmmmm?

Me too, to be honest, even though I’m pretty happy with where I’m at. But there’s always room to sculpt a little bit more, isn’t there? I think that people who say they don’t care about there body and the way it looks are lying, and even if they’re not; they’re definitely not here reading this!

Caring about how you look doesn’t make you a bad person you know 🙂

Over the years I’ve been up down and all over the place with my weight, and I guess I can say that even though I don’t know it all I sure as heck have just about tried it all in previous quests to get rid of that pesky last 5, or 10, or post-baby weight or post-weekend-out weight.

I’ve dieted, I’ve sacrificed, I’ve detoxed, and I’ve had my fair share of rebound binge or emotional eating.

Perhaps you can relate?

Over the years, I’ve figured out that you don’t need to know every so-called trick in the book when you get the basics right. The basics are about a lot more than just what to eat and how to exercise, as you’ll see below.

my top 10 tips to lose fat, for life

Last night I was a guest speaker at an event run by a personal trainer friend of mine. The theme of the night was The Fat Loss Cure, so I spoke about my top 10 tips for fat loss. These work for anyone, but are especially true for women wanting to release extra body fat and create their dream body.

Maybe that’s you?

If so – enjoy. Pay particular attention to points #1, #2, #9, #10 – they are the make or break ones!

1. Set your goal. Be specific about it. Don’t do the wishy-washy thing because deep down you’re worried you won’t achieve your target. Be exact about what you want to achieve, and by when. Decide how you will measure your progress, and how you will reward yourself with stepping-stone markers along the way.

2. Know your why. This is huge. You will never achieve any goal in life if you don’t know why you want it. Wanting to look hot, impress other people, or simply convince yourself you’ve made it are not reasons for creating change. It’s about why it’s truly important to you. I recommend doing some writing on this, interview style. Ask yourself why it’s important; why it’s really really important. Be real with yourself. Get to the core. If there is no core, maybe it actually doesn’t matter and you just thought it did. That’s okay. Better to stop fighting for something you don’t really care about deep down and will therefore never actually get, and instead focus your energies on the stuff you’d truly die to have.

3. Nutritional success. Set yourself up for nutritional success by eating right in the first 2 meals of the day. Choose proteins and good fats for morning and mid morning, with some greens or a little low-sugar fruit like berries. Examples include eggs, salmon, a protein shake, avocado, haloumi, leftover dinner, full-fat yoghurt with coconut and flaxseeds.

4. 50 grams. The number one fat loss tip for women, according to Charles Poliquin, is this – eat 50 grams of protein before lunch. So at least 25 grams for breaky and the same again mid-morning. This will make a tremendous difference to your metabolism and will ensure you don’t struggle with cravings or poor energy later in the day.

5. Move right. Train with weights at least 2 times a week, preferably 4. Avoid endurance cardio and do 1-3 short interval sessions instead. Include some yoga or relaxation exercise once a week, or even a short stretching or meditation session at home.

Here is a 20-minute bodyweight workout you can do anywhere.

6. Supplements for fat loss. There are a lot of great supplements out there, and a lot of scams. The main thing to know is this – you gotta get the nutrition and training right first! Not to mention mindset. BUT – supplements like omega 3 fatty acids and carnitine are simply brilliant for facilitating fat loss. Together, they are an unstoppable combination.

7. Digestion and detoxification. The #1 supplement for fat loss is actually a very boring one – it’s fiber. Ideally your diet will include plenty of fiber through green vegies, but supplemental fiber is a great idea as well. Why? Your body fat is made up of toxins. To ‘detox’ you need nutrition (food and perhaps a multi) but you also need a lot of fiber to help remove toxins from the body. Taking 25 grams of fiber per day plus assisting your digestion with a probiotic is perhaps one of the most effective ‘secret’ fat loss weapons out there.

8. Rest. You can’t burn the candle at both ends and expect to look (or feel) your best. A lack of sleep and too much stress causes an elevation of the stress hormone cortisol, which causes increased belly fat in particular. Pushing yourself to do more and more and more in your already busy life is a recipe for disaster in more ways than one, and I’m sure it’s not truly how you want to live your life. Give yourself permission to stop and smell the roses, and trust in the process of getting lean rather than acting out of fear.

9. Consistency. The people who achieve lasting transformation are not always those who know or do the most. What these people do have in common, is consistency. I believe consistency is not about discipline but about ‘knowing your why’ and being clear on your goal. When you have these points (#s 1 and 2) in place, you will find yourself automatically and effortlessly consistent.

10. Mindset. The most important tip of all for fat loss – especially for lasting fat loss – is mindset. If you believe you will achieve the results you want, then guess what? You will. Unfortunately, most people who wish to change their bodies never take the time to set a specific goal or figure out their underlying motivation, and as a result they have no true emotional connection to making change a reality.

Couple this with common beliefs such as “I’m not good enough” or “I’m not worthy”, and it’s simply impossible to achieve your goal no matter what rules you follow on nutrition or exercise.

Here’s the thing.

You can be, do or have anything you want in your life. You are good enough. Worthy. You deserve nothing but the best in life simply because you were born to live an incredible life. Not a single one of us was born destined to be unhappy, mediocre, overweight, broke, miserable. We are born to be incredible. To change our lives and the world around us.

YOU are born to be incredible.

Changing your body begins in your mind. It begins with a decision that is definite and committed. But you gotta have belief to keep that train a-rollin’. How to believe? Simply choose. Simply decide right now to start believing you are good enough.

To love yourself.

It is that easy.

Mantras will fasten the belief in your mind, and you don’t have to believe what you’re saying to yourself at first but you do have to start affirming it.

Every day saying things to yourself like “I am good enough”.

“Good things just keep happening to me”

“I am worthy”

“I love myself”

“I choose foods that nourish me and make me stronger, healthier and leaner”

“I am getting leaner every day”

“I am so lucky”

“I am a success magnet”

I guarantee you, if you take one thing away from this post, make it this –

Get your head right, and the rest will follow.

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/