How to Stay Lean With Intuitive Eating

by | Aug 10, 2023

I’m going to outline the exact blueprint for being able to eat intuitively and remain lean and fit.

Now, keep in mind, this is just my opinion for the most effective way of accomplishing this. It’s ok if you disagree.

The qualifier is … you must have a goal of getting leaner and maintaining it AND you must have the goal of being able to keep your results through intuitive eating.

So here’s how it works …

Steps to getting lean with intuitive eating

You begin with tracking macros.

Yes, I believe that the most direct path to lifelong success without macros is to start with macros.

Let me explain …

When you’re first starting out, we want to accomplish the first goal of getting leaner. I’m saying “leaner” but it can be improved body composition, body fat loss, muscle building, looking better naked, clothes fitting better, having more energy and confidence, whatever.

So, we need to be specific about what you’re eating and how much you’re eating.

To me, the key isn’t about the exact calories and macros that you’re consuming …

It’s learning your body.

We learn the right macro combination for your goals. We learn what foods work well with you and what foods don’t. We learn how much you need to eat to maintain. We learn how your nutrition can influence your energy, your workouts, your recovery, your sleep, your stress, etc.

During that time, we are in the habit building process.

Better results come from building better habits.

Typically, there are two habits that we like to begin with …

1. The habit of gradually improving food quality
2. The habit of moving your body daily (I’m talking walking or any form of restorative movement)

Why those two habits? Because they deliver the most bang for your buck.

If the entire population simply focused on those two things alone, we’d be a lot healthier overall.

Anyway, once those habits are well established, we look at strength training at least 2x/week, your sleep routine, and the way you manage stress.

We’re basically building an unbreakable foundation of behaviors that support a healthy lifestyle.

Again, the goal is for this to be easy to maintain for the rest of your life. It may not seem so easy in the beginning. But if we do hard things now, it sets us up for easier things later.

What does the intuitive eating/getting leaner process look like?

Let’s recap the process so far …

1. We find the right macro combination that works for you.
2. We identity the specific foods that you enjoy that work best for your body / personality.
3. We gradually work to improve food quality.
4. We gradually work to instill the habit of daily intentional movement (or expand on what you’re already doing).
5. We start to optimize training routine, sleep routine and stress management.

Depending on your starting point, this can take anywhere from 3-12 months. I know that’s a wide gap but I’d rather set realistic expectations.

Also, if this is truly something you want for life then who cares how long it takes if you’re building an unbreakable foundation?

Anyway, this is just the beginning.

From there, we start to look at the food choices and meals that you’re consuming as part of a daily pattern with built-in flexibility.

What I mean is we have you paying attention to portion sizes, meal composition, specific food choices, and how all of that influences your hunger, energy, sleep, training, recovery, mood, etc.

Our personalized nutrition coaching program includes built-in flexibility to help you achieve sustainable results.

The built-in flexibility is where we have specific days that are untracked where we want you to keep things relatively similar but ultimately, it’s about enjoyment.

Practicing intuitive eating, making mindful decisions, eating foods that you love in moderation, and keeping the core structure in place with the habits that we’ve been building.

Sometimes that results in over indulging or making poor decisions. Amazingly, that’s the best opportunity to learn.

Because it’s part of the plan, you don’t feel like a failure. Normally, most people try to stay so freakin rigid that when they diverge, they feel like it’s all over.

With our process, we want to encourage that level of freedom and flexibility.

Then, we learn from it and get to practice it again. Think about how subtle but powerful that is. Most people binge or over indulge and then vow to never do it again.

We help you understand the pattern, identify tools to break the pattern, and then give you another opportunity to execute very quickly.

Once those free days start to feel like any other day, we expand on them.

1 day becomes 2 days. 2 days becomes 3 days. 3 days becomes 4 days. Etc, etc.

Intuitive eating and other quality habits become second nature and help you live a healthy lifestyle.

Before you know it, you have a distinct lifestyle of quality habits, a nutritional approach that works specifically for YOU, a training and movement routine that will keep you fit and healthy … and it’ll barely occupy any brain space or mental energy.

Here’s the beauty of doing it this way …

It takes a lot of the guesswork out of the equation. It’s specific and direct. It works every single time.

The only question is … how long it will take. But that’s only a question that our dopamine seeking brains care about. The reality is … it shouldn’t matter. It’ll happen if you just embrace and embody the forever plan.

Now, I’ve been living this way for years. And I love it. But I’m also human and sometimes things just go sideways.

Guess what … I can always bring some level of tracking back into the mix and very easily get back to a body composition that I’m more comfortable with.

I have yet to see this process fail.

The only time it doesn’t work is if someone quits due to lack of patience.

I should mention that your mindset, your self-limiting beliefs, your identity and the future self work that we incorporate is kind of the underpinning to all of this.

The only thing that can get in the way is your brain.

You need to adopt a mindset shift that will help you achieve long term success.

If you believe all of your thoughts to be fact and if you act and react to all of your emotions …

It’ll be a tough road ahead. But honestly, it doesn’t matter what plan you follow because you’re always going to make things more difficult on yourself if you do those things.

That’s why we spend so much time trying to create the mindset shifts that will allow for longterm success.

Our clients can attest to just how effective and empowering this process truly is.

Unfortunately, there are too many people that read something like this and go … that makes perfect sense! And then never do anything about it.

They’ll spend money on fad diets or other programs that don’t work instead of seeking the guidance and accountability from a proven process that is clear as day.

They’ll waste precious mental energy and time that they can’t get back, all because they want to do it on their own or the timeline scares them.

But the irony is … it ends up costing them more money, more time, and more energy in the long run.

Hopefully, you’re not that person.

Hopefully, you’re the type of person that sees the process, knows what they want, and then makes it happen.

If that is you, then you’d be a perfect fit for our 1 on 1 coaching program.

Interested in 1:1 Coaching?

And let me know that you’re interested in the 1:1 signature coaching program.

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