Elsa Vaccari Coaching

T-Minus 11 days & we’re still in holiday prep mode.

This doesn’t mean cutting out the things I love!
Like going to my best friends for a frothy coffee!

Or not having an ice cream in the evening.

And especially not eating salad 24/7!!

This week, I’ve also increased my steps from 10k to 15k because I’d rather get up 40 minutes earlier than take anymore calories from food!

If you feel like your diet is out of control, try starting one habit at a time.

You don’t need to begin all at once.
Try implementing protein at all meals and drinking water before reaching for a snack.

Once you feel you have 1-2 habits nailed, try adding another one.

It’s not about overhauling your life.
It’s about making small swaps.

If you’ve been here a while, you’ll be noticing a lot of these days look the same.

When I say repeatable meals work it’s because I know first hand.
I find a meal I like, I cook a batch of it, I eat the same meal for sometimes weeks on end.
I might change up the spices or sauce. I might even decide a pitta instead of a wrap. But the meal stays the same.

Especially breakfast!
Arguably the busiest time of the day. So why make it any harder?

I have 2-3 I rotate and at the moment one is taking the hotspot.

Your food shouldn’t entertain you.
So when people say ‘they’re bored’ or eating the same foods…

Good.

Fat loss IS boring. No one promised you a fun journey, just one that works for 80% of the week.

Losing fat isn’t a 12 week glow up. It’s not a before and after. It’s not motivation.

It’s mostly waiting.

Here’s what years of coaching, and my own fat loss journey, taught me about sustainable weight loss.

1️⃣ It takes twice as long as you think.

2️⃣ The scale lies for days at a time.

3️⃣ Real fat loss feels hungry sometimes.

4️⃣ There’s always a trade, either your habits change, or your body doesn’t.

5️⃣ Nobody claps for the boring eight weeks in the middle.

6️⃣ It never gets easier, you just get better at doing hard things anyway.

If you’re tired of quick fixes, crash diets, and ninety day transformation programs that don’t teach you how to keep the results, save this post.

The gap was never knowledge. It’s consistency after the motivation fades.

I’m just checking xx

Your cravings aren’t just ‘I want chocolate’ for no reason.

It’s your body telling you something you need.

Often, you’re not eating enough or enough of the right food earlier on in the day.
Sometimes it will just be boredom and habit and trying to reinforce those dopamine hits.

When you’re trying to figure out what your craving means, you have to be honest with yourself.

Drink a 500ml glass of water, ask yourself am I hungry or am I bored? Would you eat a bowl of chicken and rice? If not you’re probably just eating out of habit.

We don’t often experience true hunger anymore because we’re constantly snacking throughout the day.

Try 4 meals a day - breakfast, lunch, dinner & a snack.
Snack on fruit or veg throughout the day, 30g protein at each meal, and keep the body moving.
Notice how your cravings start to disappear.

Holiday prep still underway with what I think is going to be a final calorie drop soon🥵

Something I always repeat to clients is EAT THE SAME FOODS!
And if you look across my days, you’ll see the same meals on repeat.

BECAUSE IT WORKS!

You aren’t supposed to be entertained by food.
It’s not linked to a feeling.
It’s fuel.

The faster you can decide that food is there for macros & goals 80% of the time, you will find fat loss so much easier!

Enjoy a Chinese here and there, have a pizza out, go for ice cream…

But that’s 1-2 meals of the week, not 1-2 days!

4 x meals a day, 28 meals a week, 26 of them should be repeated, whole foods, protein based.

There’s the secret.

📌Comment GUIDE for my FREE fat loss guide for busy women and learn more secrets on how to make fat loss work FOR you.

This could literally save you 800 calories when out for a meal.

And first things first IT’S YOUR MEAL, YOU CAN CHANGE WHAT YOU WANT.

Often when I get a side salad I’ll ask if the oil or sauce can be on the side. This allows me to control the portion of how much I want on it. Often it’s not as much as they would put on.
I could instantly save 200-400 calories through this!!

You CAN still eat out. You can also make the right decisions when you do!

SAVE this for the next meal you have out!

A day on my plate counting down to a holiday in 5 weeks☀️

People ask me all the time, how much do you eat? Or what sorts of food do you eat?

The answer is always regularly and make it whole food and protein based.

I align my food to fit with my goals. At the moment that’s a mini cut before I go away.
But even as I’m in a deficit, I’m still eating something every 2-3 hours of the day and packing as much on my plate as I can.

And yes, people may think my meals are ‘boring’ and to just ‘eat a chocolate bar’.
If I want a chocolate bar, I’ll have a chocolate bar everyday. But I’d rather have a six pack whilst lounging in the sun in 5 weeks time.
So thank you, but I’m okay🩷

The scale says nothing changed.
Her body says otherwise.

She came to me after crash dieting wrecked her metabolism.
No period for over a YEAR.

So before fat loss, we focused on repair. More food. Consistent training. Patience.

3 months in and her period came back.
From there we built muscle and turned her metabolism back on

Same number on the scale. Completely different girl in front of me.

This is what decomposition looks like. This is what happens when you train with your metabolism, not against it.

And we’re not done yet!!

If you’re ready to start your journey, DM START or click the link in my bio🔗