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This is a full client protocol – a real one, the one Elaine used to lose 2lbs of fat a week without living off 1200 calories or hours of cardio.
I’m sharing all 13 steps in detail, totally free because they actually work and i’m fed up of seeing the BS shared online that doesn’t help you bring all the pieces of your health together.
Nutrition, exercise, sleep, hydration, the mindset stuff around the scale – the FULL picture, which is what most videos on this topic completely miss… but if you don’t tackle your lifestyle as a whole the weight will pile back on the minute you stop your “diet”
Grab a pen for this one because I go through the specifics – the calorie range approach (not a rigid number), how to hit your protein without living on shakes, the front-loading strategy that stops the 3pm crash, and the reason planning your food is completely different to tracking it after.
Over 7,000 women have transformed with Body Smart. We’re the highest-rated women’s health & weight loss company on Trustpilot, with 1,500+ five-star reviews.
00:00 – How Elaine lost 30lbs in 4 months
00:22 – Step 1: Set a calorie range not a goal
02:03 – Step 2: How to actually hit your protein
04:34 – Step 3: Plan your calories don’t track them
06:33 – Step 4: Front-load your day
09:47- Step 5: Only eat sitting down
11:26 – Step 6: Three strength sessions a week
12:42 – Step 7: Progressive overload explained
15:06 – Step 8: 8-10k steps a day
19:10 – Step 10: Drink two litres of water
20:33 – Step 11: Weigh yourself daily
22:43 – Step 12: Use a habit tracker
24:14 – Step 13: Remove the friction
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Elaine, who I talk about in the video, lost 67lbs in 10 months with a young baby at home. She didn't have more time or willpower than you, she had a plan built around her life and a coach checking in every week. If you want the same, book a free call with my team here → https://www.bodysmartfitness.com/stacey/?el=stacey-yt-video-36
I need to use collagen and protein powder because I am gluten free and my body doesn’t digest legumes which is a huge huge difference in finding alternative protein sources.
Another reason is I can’t afford to eat that much turkey chicken and beef. Way too expensive.
Lastly I can’t do soy and limited dairy ( save it for Greek Yogurt). Therefore, getting protein in has to be very very intentional. Mostly why I can’t do “programs”- too much to substitute.
However for the average person, she is very good at explaining and making a plan. I would listen to her.
People should be counting their macros not the calories so much because if you don’t fuel your body properly, you’re not going to have the energy to do the exercise that will help you lose weight. Strength training is the best way to build your metabolism so focus on that.
❤hi Stacey. I just watched a video of yours from Aug and you talk about how it compare it is to count and track every calorie but in this video you say there’s no need to track. I’m confused
Tiramisu recipe?
Calculator please
I just found your channel today. At first, I felt like the info was pretty basic and what I've seen in other videos. However, I really love how you use video examples of YOU and do not rely on AI. That's huge for me. Additionally, your tip to change the scale to read in kilos instead of pounds. That is so simple and yet so genius at the same time! 🤯 Thank you!
I’m curious what video was supposed to be linked at the end?
i've yo-yo dieted for years, loosing a lot and gaining a lot and back and forth. i'm going to try to just eat healthy and see if I can follow your guide. I like walking and try to do as much as i can with physical disability and chronic pain. Really enjoy your videos because they are so positive and I feel like i can do it! Wish me luck Everyone.
You didn’t suggest fruit as snack replacement which is strange because it add FIBER and nutrient density with far less calories than packaged products. Vegetables as snacks too. Cucumber salad, celery salad, beet salad, fennel salad, or just dip em in hummus or sprinkle vinegar or seasoning over them. I think this program is hard to stick to as well, it’s still calorie counting(planning). Volume eating with fruits, veggies and beans for many is far better than planning a deficit. Giving people food that is low calorie but high in nutrients can satiate them without it being a job.
I'm going to plan ahead and not track as I go and weigh/measure everything.
Pls help, can you suggest a reliable scale? The ones I've tried very too much when I step off and then immediately back on. Here's what I mean, I step on and I weigh say 150. Then I step off. Then I immediately step back on and it showed me at 158. There is no way I would have gained 8 pounds in less than1 minute.
The 3-2-1 bedtime protocol is what I need to start. I suspected my water and my phone were affecting my sleep. Now I’m pretty sure they are. ❤
very good advice overall but please would you give more detail for short women. At 5ft 2 inches I would not lose weight on 2000 calories. Thank you
For some reason the emails will not come to me. I have checked my junk email as well. Anyone else having that problem?
So, your example is someone who just had a baby. This should have been said upfront. Bodies are different during this phase. This was disingenuous.
I like you very much❤❤❤❤❤
I broke down in tears the other day as i just dont know what im doing wrong. Before giving birth to my son i went to the gym every day (for mental health as well as keeping fit) id lost 3st in my 20s and kept it off. Now im 45 and have a 7 yr old son and cannot go to the gym as a working single mum. I feel like i eat healthy and dont snack much, ive never been a sugar/chocolate fan but bread has always been my nemesis. Ive gone from a size 8 to 14/16 😟 and so sad with the way I look. I often eat the same every day. Yesterday I had 1 slice of protein sourdough bread with crushed avocado and 2 poached eggs. Dinner was salmon, wholemeal quinoa and broccoli. No snacks just water and black coffee (I dont like milk) why am i getting bigger?? The only difference is the exercise as I cant go to the gym anymore 😢 please help x
You said you have a calorie calculator but I can’t find it anywhere
Here is a great recipe for a feel-good dessert: one ripe banana, 2 scoops whey protein vanilla, 1/2 cup Greek yogurt no fat, 1 egg, 1/4 cup flour, dash of salt, dash of cinnamon, 1/2 tsp baking powder. Stir all together. Spray inside of muffin tin and divide. I add a few chocolate chips to each one! Bake 350 for about 15 minutes! Delicious and protein-rich.
Love your info so much! I signed up for your newsletter! Do you progressively lower cals as your clients lose weight?
This is all everyone needs to know to lose weight. Such a wonderful video. I am going to share with everyone I know, trying to lose weight. Most of the times we are in the guilt of not keeping up. But this is the best solution to it all. I hope it reaches more and more people
Step 9 Sleep… missing?
Struggling to lose the last 10 pounds. Can follow all the steps but staying in the calorie deficit is the hardest at my weight of 140.
Would love a video on how to help with those last 10 pounds!
Thanks you ❤
Would your advice be any different for a perimenopausal woman with hashimotos and endometriosis? Thank you 😊
Hello. Could you please answer a question for me. I try to weigh all of my rice, pasta and meat to portion out meals for the week. The weights cooked are different from the weights uncooked. What is the best method to do this. Example would be 50g of dry rice is 180 calories. If I make a big batch what is a typical serving? And agin with ground beef. How do I weigh 6 ounces cooked to eat from a big batch? I appreciate any help. Thank you!
I have trouble getting 1200 calories, without going over my fat macros. I'm doing four strength training days. I'm getting stronger, keep increasing my weights, but I'm not losing fat, and my weight goes up and down the same 4 lbs over a week. I'm like a hamster running a wheel getting nowhere.
This all sounds great…..unless, you're a chef and tasting-as-you-go is imperative 😢
I’m in….just got back from holiday and gained 2kg
@BodySmartStacey new mom here to a 4 month old now, I’ve been trying to do full body strength training days 3x week (3 upper body and 3 lower body exercises). Is this a good full body strength training strategy? Also, How often should I progressive overload? Like weekly, daily monthly?? Thank you very much in advance 🤗
This is a million dollar video!! You summed everything up so well. Sleep 😴 consistency is where I need to work. Just weaned 4th baby so I can see the light …
You are officially my favorite. My daughter saw a nutritionist last year (she wasn’t overweight she just wanted to tone up a little). Nutritionist told her don’t eat bagels, potatoes, bread and add nutrition bars to the diet.
We never went back.
I attest to the sitting on the table for eating. IT DOES MAKE A HUGE DIFFERENCE. I also attest to the strength training not making you hungry.
I’ve started strength training every other day. Love walking, use my 30 min break at work for walking every day. I do drink more than two liters a day. Not doing it intentionally. I have a two liter bottle, and keep it nearby. I noticed I’m drinking at least two bottles full. Keeping snacks in the garage also works. Now only kids eat snacks. I’m too busy to go to the garage to grab snacks:)
There was no calorie calculator with link…
This is such good advice – ladies it’s the grazing that gets you!! ❤ I used to feel so guilty for needing a snack between lunch n dinner, but then I saw Stacy saying she has 4 meals a day 😮 boom! that was the answer 🎉
I've implemented your fish-for-breakfast (tuna, smoked mackarel, trout) suggestion from your previous vids. It's made such a difference! Upping the protein has knocked the terrible sugar cravings on the head. Not focusing on weight loss during this initial phase, need to stabilise my eating first. So far, so good.
My sleep is poor. I find myself awake at 4.30 and on my iPad until the alarm goes off at six. I am sure this is sabotaging my weight loss journey. I weight train three days a week. Walk every day and aim for and usually exceed 9000 steps. I am trying for 30g if protein per meal. I do no structured exercise on my non gym days and spend too much time sitting on the sofa. It has taken me almost one year to los3 half a stone. I need help
Absolutely love your content, just when I think I have it all in check you remind me of additional ways of helping me on my weight loss journey. Planning my meals the night before is the one thing I think will benefit me the most. Look forward to your next video 😊😊
@BodySmartStacey if Elene tracked weight daily and her muscle mass increased with fat loss , how is the slope still going down , it should show increase in weight due to muscle mass , correct ?
Do you have any tips for shift workers and sleep? I do one night/on call shift a week and have found this can really derail health goals x
I already do many of these steps, but have to work on pre planning my food. Thanks!
I really like this channel. I'm going to start with the water goal because I know I can start today. I figure if I drink 500mL with each meal that will get me most of the way. Then 250mL when I enter and leave work. AND I just weighed myself.
If you're ready to start with the protocol today, let's hold each other accountable. Comment here what the first thing you're going to do is 💪