Ep. 97 Five Ways to Speed Up Fat Loss (that are NOT exercise)

In this episode, I’m sharing five non-exercise ways to speed up fat loss—without crash dieting or quick fixes. If you’ve hit a plateau or just feel stuck, these strategies can help you reset and make real progress. We’ll talk food quality, metabolism, liver health, NEAT, and more—all focused on sustainable change. Let’s dial things in!

For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.

For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE. 

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What is Fit for Hiking?

Where fitness and outdoors meet. In this space we chat all things hiking, exercise, wellness, adventure, motherhood, and metabolic health from a female perspective! Get ready to learn + be inspired to live your fullest, most adventurous life!

Hi, my name is Brady and I'm a longtime fitness professional and Midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life, you're in the right place. You're listening to the fit for Hiking podcast. Hello and welcome back to another episode of the fit for Hiking podcast. So glad you're joining me today. This is your host, Brady. And today we're going to be talking about five ways to speed up your fat loss efforts that are not related to exercise. Okay, so we're talking about kind of all of the other components that are going to make a big difference if you're feeling stuck or you just feel like you've hit a plateau or you're not sure how to kind of get things going again, as far as a fat loss effort or just your momentum towards a goal of leaning out. Okay, so I want to preface this episode by stating that I'm not a fan of quick fixes, crash diets, doing things for a short amount of time to elicit a fast result, because I do believe that these efforts should be compounded over time to create actual sustainable change through habit change, mindset change all these things that will translate to you actually being able to keep the results forever, instead of it just being like, oh crap, I have a vacation, or I'm getting married in a month. And like, I just want to like, get as skinny as humanly possible. So that's not really what we're talking about here. But this is for someone who maybe wants to hit the reset button or just really kind of kick start things. Maybe you've been on a fat loss journey, you're already doing a lot of the foundational things, but you've hit a plateau, or you're just feeling just not great mentally about things, and you need to hit the reset button. Okay, so we're not talking about crash diets. We're not talking about quick fixes, but we're talking about ways that you can just kind of aid in the process of fat loss, speed things up, get things going again. If you've hit a plateau, um, that are going to be really, really beneficial and all of these things are going to be, um, you know, there's a little bit of nuance to them, right? This is where it's not going to be one size fits all. And you shouldn't do a lot of some of these things. All the time, like living in a calorie deficit or focusing on certain things. You shouldn't necessarily just do that constantly with no end date. So it's important to note that when in doubt, work with a professional because you do want to make sure that you're setting yourself up for long term success. Yes, right now we're kind of looking at things to expedite a process, but we do want to look at the long term as well, because you don't want to lose weight quickly just to gain it all back and then some, because you didn't go about it the right way, or you really had no idea what you were doing, and you weren't keeping track of things properly, and your metabolism adapted. Some of these things that can happen when we don't approach fat loss the best possible way. Okay, so just want to state that there is some nuance to these things. When in doubt, hire a coach. This is exactly why we have Mountain Metabolic coaching to make sure that we're setting up our clients for success long term, instead of it just being a quick fix, and then you have no idea what to do on the back end, right? So let's get into it. Five ways to speed up fat loss that are not exercise. So number one is to actually find your correct calorie deficit and actually do it. Um, this sounds so simple that we need to be eating less, um, than we are, you know, kind of at our maintenance. Um, but a lot of people aren't even doing that. And they may think that they are, or they're like, well, I work out all the time doing all these things, but it's like, you have no idea how much you're actually taking in in a given day. So if you're someone who, like, works out constantly, you let that down, but you're not seeing weight loss when that's what your goal is. It's likely a result of your nutrition most of the time. I would say like 98% of the time. Okay, so you really got to just kind of buckle down and get serious about this. If your goal is to kickstart your fat loss or actually see things start to move if you have hit a plateau. So really it comes down to finding the correct calorie range for you based on a lot of different factors. We have a very kind of high level calculation process that we can use for our clients to find your baseline calories, but an easy way to do this if you are not inside our Mountain Metabolic Coaching program, is to keep track of your intake for a solid week. Don't leave anything out. Be as exact as humanly possible. You're not guesstimating. You're not just eyeballing portions. You're actually measuring things, right? If you're serious about this, you've got to take some serious measures for at least a small amount of time to elicit a new result. So you've got to be diligent with this and actually measure things out when it says a teaspoon is the serving size. Don't just guess. If it says a half a cup or whatever it is, you really need to actually measure some stuff out if you want to be as exact as humanly possible, because just eyeballing things could be the difference between, like, you know, an extra 500 to 1000 calories if we do that across an entire day. And that, of course, is going to be the difference between being able to lose weight and staying where you are or even gaining weight. So it's really important to buckle down with this for a week, be as exact as you possibly can, and then at the end of the week, if you've maintained your weight, you kind of know, all right, those are my maintenance calories. That's where I'm at on a regular basis. Um, and then, you know, because oftentimes if we just look at calculators, they're not necessarily taking into account adaptations that can take place over time, especially if someone is like dieting a ton or eating really inconsistently, like maybe you eat an average of a thousand calories a day, which is way low. But then on the weekends you're like binging. So it's important to really see what your body has gotten used to. And then you kind of have an idea of what your maintenance calories look like. So then from there you can decide how aggressive you want to go. So if you find that your maintenance calories realistically across an entire week of tracking really pretty much perfectly, very precisely, um, your calorie maintenance calories look like about 2200. Great. So then you can subtract either 250 calories a day. If you wanted to have a half a pound a week loss, or if you wanted to lose a pound a week, then you would need to subtract 500 calories a day, okay? And you need to do it seven days a week if you really want to actually hit that rate of loss. Um, if you end up losing more than that, just know that you're not losing actual body fat necessarily. So if you lose like £3 in a week, it could be that your body is flushing out some inflammation, some excess bloating or water, depending on what you're cutting out. Um, so just know that even if you do follow this deficit perfectly, yes, you might lose a pound of fat in a week. Amazing. If you lose extra pounds, those are probably from water and inflammation. Okay. So really, you wouldn't want to go any more aggressive than that, because then you're getting to the point where you're going to cause some faster adaptations metabolically, and it's just not super doable from a mental standpoint either, for any amount of time. So I would definitely recommend not going any more aggressive than 500 calories a day for your deficit. Okay, so then again, you're going to have to really track and be precise with this for at least a little while until you kind of get the hang of like, what do my actual portions entail? What what am I typically doing? What's a weekend outlook like for me? Because I think oftentimes we think we're eating so healthy, but we're not actually keeping track of anything. So we have no idea what the numbers really look like. And yes, you can eat good quality foods while still overeating for what you're trying to accomplish body composition wise. So that's why keeping track, at least for a small amount of time in your life, is so valuable because then, you know, and it's a tool that you can always bring back if you feel like things are getting out of control or your clothes aren't fitting great, whatever it is, you can track again for a couple of weeks and just kind of get things where you want them again. Um, so you just kind of have to be willing to maybe take that step if you're someone who's like, well, I just don't want to track my food. Well, you might kind of struggle to ever push through some plateaus if you're not willing to even look at the numbers and really look at realistically what your habits are, are around your nutrition. Um, so be diligent with this. I would recommend doing it for at least 30 days and like actually sticking with your deficit seven days a week as much as humanly possible. Okay. Um, because we tend to just be like, oh, it didn't work for me. Like, oh, I tried this thing. It didn't work. And we write it off when really we didn't actually give it an honest shot. We maybe half assed it for an entire month, or we did it for five days and then stopped for a few days and then went back to it. You really got to be diligent with this. Okay. So if you're serious about wanting to speed up fat loss, this is the number one thing that's going to move the needle for you. Okay. Also along with this is taking a. Get in and get out approach versus just kind of like lingering in this quasi calorie deficit for a year plus. Right. That's what we tend to do is like, oh, I'm trying to lose weight and you're always trying to lose weight, but then you're never really actually putting the effort in that's going to move the needle. So then you're always kind of feeling like you're restricting and dieting, kind of putting some adaptations on your metabolism. You always have a dieting mindset, which is not cool, and you're not really seeing the results from it because you're half assing it, right? So seriously, taking a get in and get out approach of saying, I'm doing this for 30 days, I'm committing to this, and then I'm going to go back to maintenance and give my metabolism and my mindset a little bit of a break. Okay. So kind of taking a cyclical approach is what I like to do with my clients in Mountain Metabolic Coaching is we focus on a cut for a short amount of time. We get in, we get out. We don't just linger in this like kind of mid-range type of situation. And we really try to do this based on when is a time where that person can really take it on. And yes, there's going to be things that come up within a month period. It's not going to be perfect, but trying to at least stick with it 90 to 95% of the time, even knowing that there's going to be some unforeseen things that probably will come up and disrupt your cut, that's okay, as long as we're really sticking with it as much as humanly possible for that month, and then we take a little break. If there's a really big fat law school, like maybe you're trying to lose like £50, then we can stay in that deficit a little bit longer, typically if we have more body weight to lose. Um, so maybe we're doing a cut for two months or three months. I really wouldn't recommend spending much more time in the deficit than 2 to 3 months before doing a little bit of a refit and giving your body a break at maintenance, and spend some time there. Let your body kind of adapt to the new norm, the weight that you've lost, and then you can always go back into another fat loss cycle a few months later. Okay, so take a cyclical approach to this, because what you don't want to do is just kind of sort of live in fat loss mode, but not really see the results. That's super frustrating. And it's not getting you anywhere that you want to go okay. Number two is optimize your nutrition. So we're not just looking at the food quantity. We also want to look at the food quality. If we want to get serious about actually being able to stick with the deficit, because it's one thing to say, okay, I'm going to follow calorie deficit and it's another to actually do it and see what this looks like in your day to day life. So there's a couple different things that you can do to make this easier for yourself because, um, you know, yes, 1500 calories is 1500 calories, but you can either have a really satiating and nutrient dense 1500 calories, or you can have a much smaller amount of food that's highly processed, very calorically dense, not nearly as satiating, and not going to help balance your blood sugar at all, and low in fiber. And that's your 1500 calories. And now you're starving. You're cranky. Your energy is crappy. You don't have enough fiber and protein. You're not getting any nutrients from it. Um, so kind of being like overfed, undernourished type of deal. Um, so there's two different ways that you can go about this, and I definitely don't recommend the latter, because you're going to be miserable and you're way less likely to actually be successful with your calorie deficit if you feel like crap. Or if you're just eating things that are burning through the calories that you have allotted for the day without really providing any sort of good satiety or nutrition. Okay. So here are a couple of things that you can do to optimize your nutrition while in a deficit. Just in general, all of these things are going to be helpful on a day to day basis, whether you're in a deficit or not. But definitely if you have limited calories to be consuming on a daily basis, here's where you're going to want to kind of spend your calorie bank, so to speak. Um, one is a high protein diet. Eating more protein is going to increase your satiety, which just means your fullness. Um, and it's going to support your muscle retention while losing fat. Both of those are really, really key. We don't want to lose equal parts fat and muscle when we're focusing on weight loss, because the more muscle we can have, the easier it's going to be to maintain that loss. Once you are at the end of this thing. And if you actually want a toned physique that's healthy and strong. You don't want to be losing your muscle, right? You don't want like, that kind of skinny fat look where you're just, um, losing body weight. You want to lose body fat. So it's important to hang on to that muscle. And from a satiety standpoint, protein is going to give you the biggest bang for your buck, meaning the more protein you're eating, you're just going to be more full. So it's going to make this whole calorie deficit thing so much easier. Um, it also does increase your thermic effect of food, which is another nice little metabolic boost, which means basically the more protein you're eating, you're going to burn more calories just chewing and digesting and processing that food than you would the other macronutrients like carbs and fats. So make sure that you are getting a significant protein source at every single meal. And as you're starting to track this stuff, you'll probably see, Holy crap, I have not been eating very much protein. Um, so when you're setting a goal, obviously it's going to differ per person. And this is where working with a coach is really helpful. But in general, you want to make sure you're getting at least 100g of protein a day. Definitely higher the higher body weight you have. Or if you are, um, like a really tall individual, um, you're going to need more. So just make sure that you are meeting your protein needs. Okay. I can't really tell you that over a podcast episode. Next is focusing on whole foods that are going to be higher in fiber. So things like veggies and fruits, whole grains and, um, and nuts and seeds. Healthy fats are really important here too. We don't want to be cutting out any one macronutrient. It's important to get the full range for your overall hormone health as a as a female and just overall satiety and making sure that you're getting all of the different nutrient needs met. Um, so we don't need to cut out carbs. We don't need to cut out fats. We can eat carbs, proteins, fats all in unison and have a really nice, well-rounded diet It and meet all of your nutritional needs while losing fat. Okay, so you really don't have to do this big, extreme thing where you're cutting something out altogether. Um, so really, you're just kind of focusing on the food quality. A lot of people are not getting nearly enough fruits and veggies on a daily basis. And, um, it's really important to also kind of eat the rainbow. You might have heard that before. So the more diversity you can have in your diet as far as different colors, that's just going to translate to different nutrients that you're giving your body, giving your gut. And it's just going to help your overall health, how you're feeling, your energy, your gut health, which affects your metabolism. So all of these things are really kind of a a chain effect. And we want to make sure that our food quality is a priority, even though the quantity does make the biggest difference when we're looking at fat loss. If you compare the two together, you will have the best success as far as actually being able to stick with the deficit for a longer amount of time than just a few days, you're going to feel better. Your health will benefit from it. Your gut health, your metabolic health. Okay, so it's important to focus on food quality, too. Which also brings me to limiting our processed foods. So refined carbs and sugars. So thinking of things like, you know, cookies in a package, sugary snacks, alcohol, sugary drinks, um, these types of foods are just going to spike your insulin levels and promote fat storage. And they're also just more inflammatory in general, which can lead to weight gain or retention. So food quality again makes a big difference in how your body is going to look and feel overall. Obviously, it's not realistic to say I'm never going to have a packaged food ever again in my life. I'm never going to have a piece of candy, a cookie, a chip, all of these things. But if we're wanting to get serious about speeding up fat loss efforts, then you really need to drastically bring this down if you haven't really been paying attention to your food quality. If you do find that you reach for convenience items, a lot of pantry items, or fast food, or you're never cooking at home, um, then you really got to start taking this a little bit more seriously. It's also a lot easier to control the amount that you're getting when you're cooking at home. So instead of just always opting for convenience foods or fast food, or eating out, taking the time to shop for your food. Cook it and prepare it at home so you know how much butter is going into everything. You know how much oil is going into everything, and you can kind of control some of those variables a little bit more. Okay. Number three is building a healthier metabolism. So this is going to help speed up your fat loss efforts just because you're going to have a faster basal metabolic rate, which will make everything easier when it comes to fat loss. And I did a whole episode on how to unlock a healthier metabolism. That was episode 92. So if you want to kind of learn about all things metabolism, this is just going to be a snapshot of that episode, um, in a really quick fashion. So if you want more details about this, because it is a very big and nuanced topic, there's not just one singular thing you can do to like, boom, I flipped the switch and now I've turned on a faster metabolism. It doesn't work like that. It's so many different systems in your body, all needing to be optimized and work together to affect your overall basal metabolic rate. So I'm going to list a couple of things that will affect your metabolism here. But definitely go back and listen to episode 92 if that's something that you're interested in learning more on. So to build a healthier metabolism, like I mentioned, there are so many different systems that go into this, so there's not one habit or one singular thing that you can start doing that's going to boom, like be the thing that makes your metabolism night and day difference. There are a lot of little habits that you can start to stack up, or things that you can focus on that will impact metabolic health. So that's what I'm going to talk about here. So just a list a few. Focus on sleep quality. You gotta be getting good sleep. Less screen time. Really focusing on your circadian rhythm. So not just mindlessly scrolling until you fall asleep at midnight, and then you have crappy sleep, and then you wake up late and you're not getting any sunlight. First thing in the morning, you go right back to scrolling your phone. So focusing on your circadian rhythm less toxin exposure, which we'll talk about toxins quite a bit here in the next point. Um, building muscle. This is like really the only thing I'm going to talk about as far as exercise today, because like I mentioned, we were talking about five ways that are not exercise, but having more muscle on your body is going to help you have a higher basal metabolic rate. It just is the science behind all of this. So you need to focus on building muscle versus always just trying to burn calories with your workouts. Less restriction Celeste. Just like crash diets, trying to eat chronically without really having a strategy. This is why we have that get in, get out approach or cyclical approach to fat loss, calorie deficit, because we don't want to just live there. That is not beneficial for a healthy metabolism. Increasing your non exercise activity, which we'll talk about in a few minutes here. Improving your gut health, better food quality, liver health, which we'll talk about quite a bit in our next point, and stress management. Those are all the things that really do affect your metabolism. So like I said before, it's not a singular thing. It's not this simple. Like, oh, all you have to do is add some water, uh, lemon water first thing in the morning and boom, your metabolism is now immediately revved up. I wish it was that easy, but the body is not so simple. We have to look at all of these different components, and if that feels super overwhelming, I do recommend habit stacking. So instead of trying to do all of this at once and if you're like, oh my gosh, I have three kids and I work and I have all of these different responsibilities, there's no way that I can, like, do all of these things at the same time. I agree with you. That is not probably realistic, especially if you're doing none of those things right now. So start with 1 or 2 and then build and build and build. And that's what we're working with. A coach is so helpful because we often struggle to really implement these things effectively ourselves without accountability. And we get overwhelmed and then we just give up and then we're kind of back at square one. So not trying to do everything at once, especially if you are starting kind of from scratch and you aren't doing a whole lot of this stuff to begin with. All right. Number four is improving liver function. So we're really going to dive into that one because the liver actually makes up about 15% of our basal metabolic rate. So if our liver is not functioning optimally then we're going to have a quote unquote sluggish metabolism because it really makes such a big difference in our basal metabolic rate. So, um, the liver is responsible for filtering out things like excess hormones, environmental food and, um, like water pollutants, toxins, things like that, alcohol, waste products, um, and just metabolizing our food in general. So it's kind of like our natural detoxifying in our body. So if you have a liver, you have a detoxification system, which is awesome. Um, however, if this isn't functioning optimally, our BMR can decrease. So our basal metabolic rate can decrease significantly. And there's a lot of things that can cause our liver to become sluggish over time, or just kind of slow down its function because it has a lot of jobs. So kind of imagine if you're working in an office and you have all these different things that are part of your job description, and then people just keep kind of throwing more and more onto your plate, you're not going to be able to keep up with that in an effective way. If you're doing things that are just bogging you down. So your liver is the exact same way. So here's here's some things that can cause your liver to slow down exposure to high levels of toxins, heavy metals and chemicals. This is a big one because over time we are exposed to an insane amount of toxins and pollutants, um, through our food, our water, antibiotic usage, um, just the environment, our air quality. Um, the things that we are using as far as products in our home, our makeup, our cleaning products, how we wash our clothes, the clothes themselves. There's just so much to this. Um, but in 2001, it was revealed that there were £6 billion of chemical pollutants that were released into the environment in 2001. Okay, £6 billion. And that number is only going up. So that means that we are being exposed to thousands, if not millions of toxins every single year, which is a lot. So you accumulate that over time. And of course, our liver is sluggish and backed up and not functioning optimally. It's it's taking on stuff that it shouldn't have to take on because of our, um, toxin exposure throughout our lifetime. So if we're not actively trying to help our liver out, it's going to make it really hard to have a really optimized liver function over time. Um, not because we're even doing anything wrong, but just because of the world that we live in, other things that will cause our liver to slow down a low nutrient diet, or just having tons of processed crap all the time. Excess alcohol medications if you're just living on antibiotics all the time. That can definitely affect your liver. Being overweight. Chronic stress, not drinking enough water, and thyroid imbalance. All of these things will affect your liver health. So this is why we are so excited to be bringing the flush protocol. This is a medically tested, um, liver flush that we are going to be bringing to Mountain Metabolic coaching this year. And it's kind of like an oil change for your body that can help clean up your liver and then just kind of promote a healthier metabolism overall. Because like I mentioned before, the liver does make up such a big portion of your metabolic health. Um, so this is something that we are going to be offering in the next few months, which I'm so stoked about. Um, just to bring a higher level of success to our clients who are like kind of just hitting the wall and frustrated with, why am I struggling when I am doing so many of the right things? Um, I will say it's not necessarily for the faint of heart. It will require some discipline, but it is really worth it to do this at least like once a year. Everybody could benefit from this, even if you aren't necessarily having a whole lot of like negative symptoms in your life just because of how much our liver is taking on in this current day and age. So if that's something that you're interested in, you can definitely apply to our wait list of mountain metabolic coaching. And we can chat about what that will look like. Um, the link for the application is in our show notes. And number five is getting serious about your Neet which is your non exercise activity thermogenesis. This is just another way to say your movement throughout the day. That's not necessarily exercise. So if you think about it many other countries really don't emphasize formal exercise. They're not like a bunch of, you know, people going to the gym all the time, but they walk everywhere and they stay lean year round. If you go to these countries where walking is, is like the main form of transportation. It's actually crazy how lean everybody is, even though they are eating, um, you know, normal portions of like a lot of pizza and pasta and things like that. It really does make a big difference when we look at people who are largely sedentary versus people who are walking and moving a lot just throughout their day without even thinking about it as exercise. Unfortunately, in America, we do have a very Sedentary culture. So that is kind of working against us, because a lot of people don't have to walk anywhere to get to their job. You don't have to go for a walk every day if you don't want to. You can pretty much do everything from the comfort of your home. A lot of people are even working from home now, so you don't even have to leave and go park your car somewhere. We can do all of our shopping online. We don't need to be moving that much anymore, which is really creating this culture of convenience and being sedentary. So this is an important factor when you're looking at speeding up fat loss. You've got to be just increasing your total daily energy expenditure through your neat, you're not exercise activity. Um, so neat can really make up a big percentage of your total daily energy expenditure. So in order to speed up your fat loss efforts, you got to get serious about walking more and looking for ways to add an extra movement fidgeting, pacing, things like that into your day. So here are some examples of ways that you can do this. Parking your car extra far away instead of trying to choose the closest possible spot. Taking the stairs. Always. If there's an option for an elevator, an escalator, you just don't even really entertain the idea. You take the stairs. Um, doing more cleaning, shopping in stores, actually going grocery shopping instead of maybe doing a pickup order, or instead of shopping on Amazon, going into a store and walking around, um, scheduling daily walks, really getting serious about a daily walk, using a walking pad while you're working. You can find these actually, for pretty dang cheap. Now, um, and you can do this while you're watching TV, while you're reading, while you're listening to, um, an audiobook or whatever. If the weather's not good for walking outside, this really helps increase your step count just from within your own home. Um, taking phone calls on your feet. So instead of just getting on the phone and sitting down on the couch, making sure that when you're on the phone, you're pacing back and forth, walking around your house, making your socialization more active. So instead of just always opting to go out to eat or sit on the couch and watch a movie or go to a bar, look for activities that you can do with your friends or family that will get you moving, and try to schedule those in, and just be more intentional with that and playing with your kids and dogs, like just getting off of the couch and moving around makes such a big difference. So let's put it all together. Now, like I said, if if this feels overwhelming to you, I definitely recommend just picking 1 or 2 things. And this this is going to be just a little bit of a slower approach. So, um, if you're wanting fast, fast, fast results, then this might not be the approach for you. But, um, if you want to actually be able to keep these things going longer term than you might opt for the slower version, which is adopting maybe 2 or 3 of these and then habit stacking over time, once they start to feel more easy, more second nature, you can always add more on, okay, um, if you feel like you just need a total reset and you're already maybe doing several of these things, then you can just add in others more seamlessly, then this is a good option for you. For one week, I want you to do all of the following, okay? If we really want to get serious about speeding up fat loss, if you need a hard reset, then this is for you. Strength train three times. Go for a 30 minute walk every single day. Drink 100oz of water every day. Be in bed by 10 p.m. every evening. No screens or using blue light blockers after the sun goes down. Picking one. Stress relieving activity to do each day. Maybe that's your walk, so maybe you're kind of killing two birds with one stone or something else that provides you like a really nice natural dopamine rush that feels very stress relieving to you. No alcohol for the whole week. Having a protein and a fruit or veggie at every single meal, and saying no to processed foods like packaged candies, sugary things, chips, fast food, you know, you know the gist of it, right? I don't need to give you this list. You can probably think of, like the processed foods that you tend to gravitate towards, and you're going to say no to those at least 90% of the time for this week. Okay, so that's what your week is going to look like. And we're going to move fat loss along. Like I said, if you are doing none of those things right now, then I probably would recommend taking a slower approach and just know, like, yeah, it's going to be slower, but we need to make this realistic. And in order to make it realistic, we need to stack the habits instead of trying to do everything at once. And I definitely would recommend looking into Mountain Metabolic coaching if you're struggling to implement these things on a consistent basis. If you just need that support, if you need an action plan that makes sense for your life, that can fit you long term. That's what we're here for. So you can check the application in the show notes, or you can message us apply at the Fit Underscore for Hiking Instagram page, and we'll set you up with some more information and just see if it's a good fit for you. Okay, that brings us to the end. I hope that this little, uh, snapshot at five ways to speed up fat loss has been helpful for you. Um, and if you guys have questions about any of this, send us a message. We'd love to connect with you on Instagram. If you enjoyed the show or you want to help us out, you can share it, tell somebody about the show, or leave us a rating and review. And that's super, super helpful. Thanks again for tuning in today and I will chat with you all in the next episode. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Ponytail natural.com. Happy and healthy trails.