Around the holidays, my friend, Kelley VanHorn reached out to talk to me about the FASTer Way to Fat Loss®. I had only just recently heard buzz around it, but I had no idea what it was. She explained to me how much she was loving it and had decided to be a coach. She wants to help people be healthier, and feel better about themselves with the fastest way to lose weight and keep it off with FASTer Way to Fat Loss®. After talking with her and learning about it, I wanted in! The FASTer Way to Fat Loss® has so much flexibility in it, it will work for anybody! Scroll down to see the full video.
What does FASTer Way to Fat Loss® involve?
The FASTer Way to Fat Loss® is a 6 week program with 1 preparation week with a coach. Your coach helps you through the program to be effective and intentional with your weight loss, strength increases, and overall health and wellbeing.
With the help of your coach, you’ll learn how to burn fat and live a truly healthy lifestyle through intermittent fasting, carb cycling, macro tracking, whole food nutrition, and strategic workouts.
What is intermittent fasting?
Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (any time your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and your body is better able to reach into fat stores for energy. – Amanda Tress, founder and creator of The FASTer Way to Fat Loss®
Intermittent fasting on FWTFL is a daily occurrence. Really, truly, from somebody that was taught “breakfast is the most important meal of the day” and “you’ll slow your metabolism down if you don’t eat breakfast” it’s really not hard. I’ve never felt shaky, light-headed or like I’m going to crash because my body is working on fat instead of quick-burning carbs.
With the FASTer Way to Fat Loss®, the fasting window is completely flexible. You get to decide what the right eating window is for you, and keep it steady or it can even change from day to day. How’s that for adaptive and flexible?
What is carb cycling?
The idea behind carb cycling is you rotate the levels of carbohydrates you consume every day. The theory is that your body is forced to change the way it allows you to burn carbs and fats and allow you to boost your metabolism. This should lead to weight loss because you are burning fat as an energy source instead of carbs.
What are the exercises?
The FWTFL includes daily workouts from beginner, to home gym or professional gym. The exercises are timed with your intermittent fasting and carb cycling to provide the best results. The workouts include resistance training / weight training and cardiovascular exercise as well as low energy suggestions like yoga and walking. Some people don’t even add in the exercises and prefer to just focus on the food aspect. Additionally, they have videos that show and explain how to do the various exercises.
My Results and Why It’s Working for Me
Before I tell you more about it, I think talking about the results is a big deal and helps speak to the success of the program. And how for me, this is the fastest way to lose weight that I know will stay off.
In the picture on the left, before starting FWTFL, I was eating healthy, exercising regularly and thought I was doing good and taking care of myself. However, I’ve been doing the same thing for the past 4 years (I’ve counted calories, tried calorie restricted diets, tried Keto / low-carb diets and wasn’t really seeing a change in my body that I thought I would see. I even started exercising more, spending 1.5-2 hours at the gym 5-6 days a week and nothing was changing in the short term or long term. I could lose water weight for a few days, but ultimately, I would end back with more weight gain.
How do I measure success?
On the right, now, 4 weeks into the 6 week program, I’m eating MORE than I was before. I quickly realized that I was under-eating and not fueling my body with what it needs. I also was working out WAY too much. This program is working because I’m eating what my body needs and I’m not overworking it. Everything else is just an extra bonus.
I can see the muscle definition I was hoping for, my arms have leaner muscles, and I’ve noticed my waist is smaller. I’ve been told my face is slimmer and my chin is leaner, too.
My Results at 4 weeks:
During these 4 weeks, I’ve lost almost 1.5” off my waist, 1” above my belly button, and almost 1” below my belly button. My arms have lost about 1/2” and I’m certain it looks like more because of the tone and definition. And my upper leg has lost 1” (thigh area). They don’t want us using a scale to show victories as it’s not about the number on the scale, but part of my goal was to lose a little weight, so I’ve weighed in occasionally. I’m down 6.2 pounds in 4 weeks.
My results at 6 weeks and the end of round 1:
As of the end of the first round and 6 weeks of the program, I’ve lost a total of 7.5 inches total: 2″ off my waist, 1.75 inches above my belly button, 2.25″ below my belly button, still holding at about 0.5″ at my middle arm and 1.25″ off my upper thigh. And a total of 8.5 pounds. I think one thing to note is between weeks 4 and 6, I didn’t lose a ton of weight, but my arms, legs and belly slimmed up and became even smaller.
My bras are now too loose. All of my pants are falling down and I have a gap under my butt in my pants. I’m not ready to go shopping yet as I’m in round 2 and looking forward to really staying on top of my macros and pushing myself with the weights to help build stronger muscles. This is the strongest I think I’ve ever been, or at the very least strongest I’ve been in a long time.
Even the waistband of my exercise pants has started to become loose.
In addition to weighing and measuring, I’m proud of my non-scale victories (NSV) too. Those are the things we measure to check in with ourselves to see how we are feeling and how clothes are fitting, etc. In fact, my coach would much rather me focus on these NSV and smash my scale because in the long term, my focus on my health and well being is most important.
Since starting FWTFL, my sleep has been so much deeper and better. My head goes down and I sleep all night! And when I’m awake, my energy is so much higher. I feel like I’m in a better mood, too. And, I noticed on my cycle during this month, I didn’t find myself taking any anti-inflammatories like I usually do. I didn’t notice the normal cyclical water retention with my cycle, either.
I find it easier to either resist foods I shouldn’t have a lot of, or I have a serving and I’m satisfied with that. And, a crazy victory is I feel overall healthier eating more food. Additionally, I’m not hungry. I don’t find myself starving or hangry. I’m also not having those late night snacks that I would crave.
Growing up, we had all the low-fat foods to keep our body fat down and I don’t think that’s the right way to do things at all. You won’t lose weight quickly by eating a low-fat diet (at least without seriously restricting your calorie intake). That’s not what this is about at all.
What do I actually get to eat?
As long as it fits in my daily macros, it’s fair game! How’s that? Almost no restrictions, helps keep me successful. I think so many times, people feel like they are being limited on what they can eat and then they splurge and throw in the towel. My coach, Kelley recommends not eating gluten or dairy, but you ultimately decide if that’s for you or not. Whichever you choose, greatly reducing how much of it you eat will make the typical person feel so much better. I eat gluten and dairy free already, so it’s perfect for me.
This is some fajita chicken, bacon, rice, avocado and cucumbers. I mean look at all of that yummy avocado!
This is rotisserie chicken as my protein source, roasted sweet potatoes and kale chopped salad. The food doesn’t have to be hard. You don’t have to overthink it. It tastes good, and I feel like I get to eat more than I normally would for any given meal. Another favorite it taco meat that I can use to make a bowl with the ingredients I want for the day.
Remember when I said I’m eating more than I was before and it’s good food? This is two servings of steel cut oats, a serving of unsweetened shredded coconut, hemp seeds and a serving of frozen fruit. After putting it all into My Fitness Pal, I decided to drizzle a little honey over the top to add a few more carbs and a little sweetness. Friends, this is doable! And really you don’t have to overthink it!
Also, if you like to enjoy an adult beverage, you can still have it. You do have to account for it, but it’s not off limits, which is nice, too.
What are we counting?
I don’t like to think of this plan as calorie restrictive, but you know to have fat loss and lose weight quickly (or slowly at a healthier pace), you have to have a calorie deficit at the end of the day. Therefore, ultimately you are counting the amount of calories you are consuming. But, when I look at my daily nutrition information, I am trying to meet my personal macro goals. Your macronutrients are your protein, fats and carbs. If I meet those goals, I will also meet my calorie goals.
What does the FASTer Way to Fat Loss® coaching include and cost?
The 6 week program (7 week if you include the prep/learning week at the beginning) teaches you how to count your macros, what your goals should be and how you need to carb cycle. You will have a coach that you pick (I recommend my friend of over 15 years, Kelley VanHorn) who will help you, encourage you and watch you succeed. She is there for you when you have a question, when you are stuck, or when you just aren’t even sure what to ask.
You will also have weekly calls with your coach and a facebook group where you check in and also have accountability.
In addition to the coach, you will receive meal ideas, weekly food suggestions, meal plans, grocery lists and more. Your coach wants you to be successful.
You will also have daily workouts and exercises lined up for you with videos and a list to complete. The exercises start out relatively easy and maybe take 20 minutes to complete. As you get stronger, they increase in reps, but I’ve never had one take longer than 40 minutes.
For the full program, you will pay $199 for the FASTer Way to Fat Loss®. And that’s ALL YOU HAVE TO BUY! There’s no fancy foods to purchase, no supplements to buy, no exercise plans to engage in or anything like that. Even the app used to chart your macros (My Fitness Pal) has a free version and that’s all I use.
Just showing up
So much of what we do for ourselves is just showing up and getting started. Once you are there, it’s hard (for me) to not give 100% and commit to making myself better and healthier. Yes, healthier! Ultimately, that’s my goal for this! I want to give my body what it needs to be healthy and sleep well. Yes, I have lost weight and inches and those are nice side effects. But more importantly, I want to continue to be healthy.
If you want to lose weight fast or lose FAT fast (but not too fast), but more importantly keep it off I really feel like the FASTer Way to Fat Loss® is not only great for the short term, but also sustainable for the long term! I’d love for you to join me on the next round. Sign up for FASTer Way to Fat Loss® and see how successful you can be. Join me in the next round starting July 1, 2019. If you are ready to sign up before then, do it. Make sure to add Kelley VanHorn as your coach she’ll help you get started on the right foot before the program officially kicks off your round