Do you find yourself consistently working towards your goals but not seeing the results you hoped for? Maybe it's because you're putting effort into the wrong tasks. In this episode, I'm unpacking the often-overlooked aspect of misdirected consistency and how aligning your actions with your goals is crucial for success. I'll emphasize the importance of directing your efforts correctly and covering key topics like aligning fitness and nutrition routines with personal goals, the significance of portion control even with homemade meals, and the nuanced reality of fitness competition prep and sustainable weight loss.
If you’ve struggled to understand why your efforts aren't translating into desired results, this episode is for you. Whether you're frustrated with your current fitness routine, overwhelmed by conflicting dietary advice, or aiming to balance rigorous training and realistic goals, this episode will provide the clarity you need.
In this episode, we cover:
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Ensure your efforts align with your goals to avoid misdirected consistency.
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How clear fitness goals and personalized nutrition plans are crucial to achieving results.
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The reality of bikini competitions and the challenges of maintaining competition weight.
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The vital role of nutrition over exercise in fat loss and managing portion sizes.
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The myth of muscle confusion and why consistent training is key to improvement.
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The limitations of group fitness classes for specific physique goals.
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Managing hunger and dietary needs while using semaglutide and the importance of doctors who understand nutrition.
Remember, just being consistent isn't the golden ticket; it's about being consistent in the right direction. Focusing your actions toward well-defined goals will make your efforts truly fruitful.
When it comes to fat loss, the main driver of fat loss will always be nutrition.
What changes will you make to your fitness or nutrition routine to align with your goals? Share your thoughts and join the conversation with me on Instagram!
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Thanks for joining us on the Unfiltered Fit Life podcast! If you enjoyed this episode, please leave us a rating and review on Apple and Spotify to help us reach even more women ready to simplify their fitness journey so they can lose weight, regain their confidence, and feel sexy AF!
More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Nathalia Mello:
Hello, hello there, fam. Welcome to another episode of the Unfiltered Fit Life Podcast.
I'm your host, Nathalia Mello, and if you're listening to this podcast the day of its launch—Merry Christmas! Thank you so much for spending a little bit of your time with me today.
At the time of this podcast launch, I’m probably moving my hips and enjoying some Brazilian Christmas food with my family. I hope you’re doing the same—spending quality time with your loved ones.
Since this is the last podcast of the year, I decided to do something a bit different.
Why This Episode is Different
Nathalia Mello:
Having been in the fitness space for almost 27 years and coaching for over 15 years, I’m deeply immersed in this industry. I’m always learning, staying curious, and connecting with experts.
However, I realize that sometimes I assume others know all the nuances and terms that come naturally to those of us in the industry. Social media has only made this worse, flooding people with random information and creating more confusion than clarity.
This became clear to me during my own experience hiring someone to redesign my website. I knew just enough about websites to sound fancy, but when the tech person started using jargon, I felt lost and unsure about what questions to ask. This lack of clarity leads to frustration and inefficiency, and it’s something I see happening in fitness, too.
Purpose of This Episode
Nathalia Mello:
Today, I’m answering 10 common questions I’ve received over the year that highlight the confusion many women face regarding fitness, nutrition, and wellness. These questions range from overtraining to Ozempic, and my goal is to provide straightforward, no-fluff answers.
Thank you for your reviews and shares—it means the world to me. Now, let’s dive into the questions.
Question 1: Finding a Workout Routine That Fits Your Life
"I’m struggling to find a workout routine I enjoy that doesn’t require me to be in the gym a long time."
Nathalia Mello:
This is a common struggle, especially when people follow programs designed for influencers whose only job is to work out. If you dread your routine or feel it’s too time-consuming, consistency becomes nearly impossible.
Efficient and effective workouts can be as short as 20–30 minutes, three times a week. For example, many members of my Powerhouse Academy do just that and still see results. It’s about being realistic with your schedule and building confidence by showing up consistently, even if it’s not “perfect.”
Question 2: Hunger During Dieting
"I don’t understand why I get hungry when I diet."
Nathalia Mello:
Hunger is part of being in a caloric deficit—it’s unavoidable. However, there’s a difference between manageable hunger and extreme hunger that causes headaches or dizziness.
To manage hunger:
- Eat smaller, frequent meals.
- Focus on high-protein and high-fiber foods, which keep you fuller longer.
- Accept that some hunger is part of the process—it’s short-term discomfort for long-term results.
Expecting zero hunger during fat loss is unrealistic.
Question 3: Struggling with Protein on Semaglutide (Ozempic)
"I’m taking semaglutide, which crushes my appetite, so I’m struggling to get enough protein."
Nathalia Mello:
Semaglutide can be a helpful tool for fat loss, but it’s often prescribed without proper nutritional guidance. Protein is crucial to preserving muscle during fat loss, especially with semaglutide’s appetite-suppressing effects.
Solutions:
- Incorporate protein shakes or smaller protein-rich snacks.
- Speak with your doctor about adjusting your dose if it’s too strong.
Make sure your practitioner understands nutrition and muscle preservation—it’s not just about weight loss; it’s about maintaining your overall health.
Question 4: Overtraining and Weight Loss
"Can overtraining prevent weight loss?"
Nathalia Mello:
For the average person, true overtraining is rare. The main driver of fat loss is nutrition, not exercise. If you’re not losing weight, it’s likely because your caloric intake isn’t in a deficit, not because you’re overtraining.
However, excessive training can lead to:
- Poor sleep, which affects appetite regulation.
- Overeating as a reward for exercise.
Focus on controlling your caloric intake rather than trying to “out-exercise” poor nutrition.
Question 5: Quick Fixes and Fad Diets
"I just changed things last week, and it’s working now—I’ve lost two pounds."
Nathalia Mello:
I see this often. People start a new fad diet, lose a few pounds, and think it’s the answer, even though they’ve done similar diets before and regained the weight.
Stop chasing short-term wins and focus on sustainable strategies. Quick fixes often lead to the same cycle of loss and regain.
Question 6: Muscle Confusion and Random Workouts
"I’m doing Beachbody videos for muscle confusion."
Nathalia Mello:
Muscle confusion is a marketing myth. Real progress comes from progressive overload—getting stronger and more efficient over time—not from random workouts.
Group classes or programs like Beachbody are fine for general movement and community, but they lack specificity for individual goals. If you have a specific fitness goal, you need a tailored plan.
Question 7: Maintaining Bikini Competition Weight
"My ultimate goal is to compete in a bikini competition and maintain a low weight without always dieting."
Nathalia Mello:
Competing is extreme. Expecting to maintain competition weight without significant lifestyle changes is unrealistic. Instead, focus on realistic strategies that align with your long-term goals and health.
Question 8: Progress Expectations
"How much should my body change every month if I stick to a meal plan and gym routine?"
Nathalia Mello:
Progress isn’t linear, and results vary based on individual goals and circumstances. A general benchmark for fat loss is 0.5–2 pounds per week, but it’s more important to focus on sustainable habits rather than a specific timeline.
Question 9: Consistency Without Results
"I’m consistent with my workouts and macros but not seeing results."
Nathalia Mello:
If you’re consistently following a suboptimal plan, you’ll consistently get suboptimal results. Ensure your macros and workouts align with your goals. Consistency is important, but the quality of your plan matters just as much.
Question 10: Homemade Food and Weight Loss
"I eat only homemade food. Why am I not losing weight?"
Nathalia Mello:
Homemade doesn’t always mean low-calorie. Portion sizes and calorie density still matter. Eating homemade food can be healthier, but if your portions are too large or the meals are calorie-dense, weight loss will stall.
Nathalia Mello:
I hope these answers help clarify some common fitness and nutrition myths. If you have more questions or want me to cover specific topics, reach out via social media or fan mail.
Have an amazing holiday season and a Happy New Year! Let’s make 2024 the year of realistic, sustainable goals. See you next year!
