Intermittent Fasting for Weight Loss - Nutrition Coaching by Emily Spurlock

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Intermittent Fasting for Weight Loss - Nutrition Coaching by Emily Spurlock

Emily is a Registered Dietitian Nutritionist who specializes in weight loss and intermittent fasting.

14/01/2024

It’s never too late…

It took me a while to build up the courage to start a private practice. When I finally went for it, my husband died a month later. My world fell apart.

I didn’t have the mental capacity to start a business, so I went back to working for a hospital.

It was during this time that I started practicing intermittent fasting. My health wasn’t the best after my first husband died and fasting grounded me.

Then I met my now husband ❤️and a year later took a job as a keto recipe developer. I got to work from my kitchen! Dream job! Then they laid me off.

I was devastated and honestly a little depressed.

It took me some time to find my path, but I knew I wanted to work for myself.

I restarted my private practice six months ago and am currently booked full-time helping people lose weight!

Now my goal is to help YOU improve your health and lose weight with intermittent fasting.

If you want to learn more about Intermittent Fasting, grab my FREE guide using the link in my bio!

18/07/2023

Do you eat the same on weekends as during the week? Let me know in the comments!
My eating schedule is pretty consistent during the week. Weekends are a different story though… especially if I’m out of town.

14/07/2023

Let me know how you fast in the comments! 👇🏻
I always try to do 12 hours overnight and typically aim for 16:8.

12/07/2023

Let me know in the comments 👇🏻

06/07/2023

Social situations can be difficult when you're working on weight loss. You have no control over what's served when you go to someone else's house for dinner.

So what do you do?

Make the best of it. Be mindful of portion sizes. Focus on the protein item. Are there burgers? chicken? ribs? What about vegetables? Is there a salad? coleslaw? a veggie tray? cooked veggies?

You can say "No, thank you" to certain items or ask for a small serving of dessert. You also don't have to clean your plate.

05/07/2023

Has this ever happened to you? It definitely happens to me. I especially notice it after a day where I eat more than normal or I'm just off track, like at a 4th of July barbecue or after vacation.

Sometimes you might need to take a few days to ease back into your intermittent fasting routine.

Let me know in. the comments if you've ever experienced something similar.

04/07/2023

Yes, you should still watch what you eat on holidays like the 4th of July today.

But do you need to still be super strict? Probably not. One day of not tracking your food intake or not fasting isn't going to make or break your journey to health. It's when eating your favorite dessert on the 4th of July turns into dessert every night that you need to be careful.

Enjoy the bbq and back on track tomorrow! If you're interested in working with me for weight loss and intermittent fasting, click the link in my bio or send me a DM.

27/06/2023

Do you feel uncomfortable in social situations? Have you ever said "no" or cancelled a social event because of your weight?

A lot of my clients have admitted to this. I've even done it myself when my weight was up. I remember just feeling uncomfortable in my own skin and being terrified that everyone would notice, so I stayed home.

Life isn't going to wait for you to lose weight. Now is the time to learn how to be secure and comfortable in your body. We all have to start somewhere.

If you're interested in learning more about my programs or working with me, click the link in my bio.

27/06/2023

Some people find that they naturally lean towards fasting? I've found that it's usually those people who aren't hungry in the morning and skip breakfast.

I used to practically force my clients to eat breakfast. I was taught that breakfast is essential and "the most important meal of the day." You had to eat breakfast to be healthy, right?

If I knew then what I know now.... Can you relate?

25/06/2023

I generally recommend people weigh themselves once a week when your working on weight loss.

This can vary from person to person.

If stepping on the scale totally throws you for a loop, then don't do it.

Pay more attention to how your clothes are fitting and inches versus the scale.

Some people like the daily numbers though, if that's you, then it's okay to weigh yourself every day.

Once you're in maintenance, you might only weigh yourself once or twice a month. This is to help keep yourself in check. If the numbers on the scale start creeping up, it's easier to catch a 3 lbs weight gain and get back on track than to find out you've gained 10 lbs.

If you're struggling with weight loss, send me a DM or click the link in my bio for more info on my programs.

24/06/2023

Weight fluctuations are very normal. Your weight can be affected by your hydration status, how much salt you had the day before, workouts, when you last pooped, hormones... I know it can be extremely frustrating to see the numbers on the scale move up. Don't give up, keep working on losing weight. It'll happen. Consistency over time. You'll get there.

If you need help losing weight or have any questions, send me a DM or click the link in my bio for more info on my programs.

23/06/2023

No, you don't need to fast every day. Intermittent Fasting is a great tool to help with weight loss but you don't have to fast every single day.

Try to aim for at least a 12-hour fast overnight most days, if you can.

Some find that they do great with 16-hour fasts three or four times a week. Some people practice intermittent fasting every day.

Find what works best for you so that you can achieve your weight and health goals.

If you need help, send me a DM or click the link in my bio for more info on my programs.

22/06/2023

You have to keep a system of checks & balances in place to keep the weight off long-term. One thing I tell my clients is to get rid of clothes that are too big for you.

It's so easy to reach into the back of your closet and grab a bigger size when your clothes start getting tight. But if you don't have any clothes that fit you, and your only options are to buy a bigger size or lose weight, what are you going to do?

My hope is that you get back on track to start losing weight.

If you need help losing weight, click the link in my bio for my programs.

21/06/2023

How long did it take you to gain the weight? There's no direct answer on how long weight loss takes. It takes as long as it takes.
The big question is if you're going to keep working on it until you reach your goal weight. And then once you reach your goal weight, you have to keep working on maintenance. Otherwise, if you go back to your old habits, the weight will come right back on.

Average weight loss is 1/2 lbs to 2 lbs a week.

If you're working on weight loss, I can help. Click the link in my bio for more info.

20/06/2023

When you're first stating Intermittent Fasting, 12 hours can seem like a long time to fast.

When I first heard about Intermittent Fasting, I was eating dinner around 8pm and breakfast around 6:30am. I remember thinking, there's no way I can go 12 hours... And look at me now, haha. A 16-hour fast is no big deal.

Start slow. Maybe you start with making sure you're fasting for 10 hours and then work up to 12 hours and build from there. It's okay to take your time.

If you have questions about Intermittent Fasting, send me a DM or click the link in my bio.

19/06/2023

What's one of the best ways to lose fat? Build muscle. Muscle is more metabolically active that fat mass. The more muscle you have, the more calories you'll burn throughout the day. Generally the more muscle you have, the less fat mass you have. People who have more muscle live longer, healthier lives.

You can do body weight exercises or use resistance bands. Try dumb bells or kettle bells. Workout at home or go to the gym. Try a strength training class. Get a trainer. Whatever you do, work on building muscle.

You might not see the scale drop as fast as you'd like when you're building muscle. It's really hard to lose weight and build muscle at the same time. You'll start losing inches before the scale moves.

If you have questions about starting your weight loss journey, send me a DM or click the link in my bio.

18/06/2023

Yeah, me too! Raise your hand if you can relate. If you Google search, "best way to lose weight" you'll get a million different answers.

Unfortunately, there's a lot of misinformation out there, a lot of opinions, and not a lot of science.

I thought I'd learn the secret to weight loss when I was in school to be a dietitian. That didn't happen.

It's taken me years of researching on my own to figure out what actually works to help people lose weight.

If I do a Google search on "how to lose weight", I end up confused, haha!

My programs simplify the weight loss process, incorporate intermittent fasting, and help you achieve sustainable weight loss. Click the link in my. bio to learn more.

17/06/2023

I would never take away coffee! Ever! But if you put sugar in your coffee, you broke your fast.
What about creamer? Flavored creamer will likely break your fast.
Your best bet is to drink black coffee, but I know that's not for everyone.
I use and recommend heavy whipping cream. Don't go too crazy with it though. Or you can use full-fat coconut milk.

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