Exactly How I Lost 30lbs (The Honest Truth)

About this Video

• Video Title: Exactly How I Lost 30lbs (The Honest Truth)
• Channel: Phoebe Cartwright
• Speakers: Phoebe Cartwright
• Duration: 00:05:45

Introduction

This video details Phoebe Cartwright's 30-pound weight loss journey, emphasizing a sustainable approach rather than restrictive diets or intense workouts. She shares her nutrition and exercise plans, highlighting the importance of consistency and self-compassion.

Key Takeaways

• Intermittent Calorie Tracking: Phoebe used intermittent calorie tracking, checking her calorie intake periodically rather than daily, to stay mindful of her consumption without feeling overwhelmed.
• Go-to Meals & Calorie Cycling: She established a few simple, healthy go-to meals for breakfast and lunch, reserving flexibility for dinners. She also employed calorie cycling, consuming fewer calories during the week and allowing more flexibility on weekends.
• Plate Method & Intuitive Eating: After establishing good portion control, she transitioned to the plate method and intuitive eating, while maintaining a ban on liquid calories and excess condiments.
• Weekly Step Target & Resistance Training: Her movement plan focused on a weekly step target and resistance training four times a week to build and maintain muscle mass.
• Consistency & Self-Compassion: Her key to success was consistency, emphasizing that setbacks are normal and should not derail progress. Self-compassion was a vital strategy, preventing burnout. She used a weekly self-score system (out of 10 for adherence, energy, and happiness) to determine when she needed a diet break.
• Data Tracking: She tracked her weight daily (averaging weekly), took progress pictures every two weeks, and monitored her weekly self-score to gauge progress and energy levels.