{"id":76350,"date":"2021-12-31T17:15:20","date_gmt":"2021-12-31T22:15:20","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=76350"},"modified":"2022-01-19T17:19:56","modified_gmt":"2022-01-19T22:19:56","slug":"im-in-a-calorie-deficit","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/im-in-a-calorie-deficit\/","title":{"rendered":"i’m in a calorie deficit"},"content":{"rendered":"\t\t
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… and it\u2019s my least favorite thing to talk about. \u2063\u2063
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But, I recognize there aren\u2019t many women modeling how to lose fat in a safe, sustainable, and enjoyable (?) way these days so here are some deets:\u2063\u2063
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How long? I set a finite end date to my fat loss phase – not a goal scale weight, not a goal leanness, not a goal size. To keep metabolism healthy and hormones happy, fat loss phases should make up the minority of your year. I will roughly spend 12 total weeks in this deficit, ending around my January birthday. \u2063\u2063
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Expectations? I predict I\u2019ll lose about 8-12 pounds in that time but truly, I have no idea. I am married to the process, not the outcome. My attitude very much is: let\u2019s see how much I can accomplish over 12 weeks and have zero expectations for what\u2019s to come. \u2063\u2063
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Workouts? My summer was full of Crossfit classes, swimming, hiking, Peloton, Sunday bike rides, random 5Ks. In effort to reduce the amount of variables and better predict fat loss and lean muscle maintenance, I\u2019ve moved to 3-4 days of structured lifting and 1 Crossfit class a week.\u2063 Crossfit is my social hour – keeping it in my schedule is less about the workout and more about the friends.\u2063
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Nerves? I anticipate my biggest struggle will be navigating my social life. You guys… I go out. I eat out often. To me, it\u2019s always felt disingenuous to hear single, kidless Trainer Chad call fat loss \u201ceasy\u201d when he lives in the gym, preps all his meals ahead of time, goes to bed at 9 PM and never goes out. I don\u2019t live that way and I\u2019m not gonna start now. I\u2019ll take the challenge and shows you some BTS.\u2063
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Macros? I\u2019ve dropped macros down in a slight deficit because drastic deficits are not necessary, nor are they fun or sustainable. I hate being hungry and I certainly need to fire on all cylinders to continue to serve my clients at a high level. I\u2019ll try to be transparent about how I attempt to reduce hunger and low energy variables as much as possible.\u2063
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You know I love a good growth arch in my story. And aside from what I’ll accomplish aesthetically, it’s gonna be good for me to put myself in the shoes of many of my clients!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Need more help on your fat loss journey? <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tapply for coaching<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

I recognize there aren\u2019t many women modeling how to lose fat in a safe, sustainable, and enjoyable way these days so I wanted to share how my fat loss phase is going.<\/p>\n","protected":false},"author":1,"featured_media":76345,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[147,144,142],"tags":[],"class_list":["post-76350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-health-behavior-change","category-macro-tracking"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/76350"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=76350"}],"version-history":[{"count":4,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/76350\/revisions"}],"predecessor-version":[{"id":76354,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/76350\/revisions\/76354"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/76345"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=76350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=76350"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=76350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}