How to Fit Restaurants into Your Weight Loss Plan

These tips for going out to eat are great for anyone working to lose weight. These tips are especially great for anyone following a macro counting diet plan. My favorite plan is the FASTer Way to Fat Loss. It utilizes carb cycling, intermittent fasting, and macro counting to give you the best results without depriving yourself.

Dining Out

Sometimes it’s nice not to have to worry about cooking or preparing a meal – I totally get that. I’ve got you covered with some tips in order to enjoy a meal out while staying on track with your diet progress!

  • Research restaurants with the nutritional info listed and then choose which meal will fit into your macros ahead of time
  • Choose food that is easy to eyeball and estimate (ex: lean meat, veggie, rice or potato – ask your waiter to hold any oil or butter)
  • Log your best guesses into your my fitness pal
  • Always over estimate, most of the time restaurants add butter, oils etc and do not have to list them in nutritional facts
  • Watch my video on the topic


If you’d like to enjoy a drink every once in a while that is fine as long as you track it and allow it to fit into your macro numbers.

For the FASTer Way to Fat Loss macro counting purposes, alcohol is tracked as a carb, fat, or combination of both. To calculate macronutrients for alcohol, we need to know how many calories it contains.

Once you know the calorie content, (simply google your beverage of choice) you can calculate alcohol this way:

  • As a carb:
    • Total number of calories in drink/4 = total carb grams
      Example: 5 oz Red Zin Wine has 132 calories/4 = 33g carbs
  • As a fat:
    • Total number of calories in drink/9 = total fat grams
      Example: 5 oz Red Zine Wine has 132 calories/9 = 14.6 g fat

Falling Off the Wagon

We’ve all done it. Someone brings a cake to work and you’re tempted to have a slice even though you’ve already planned your food for the day or maybe “just one bite” turned into the whole plate.

What do you do now?

  • Don’t feel guitly you wanted the treat, enjoy the treat, guilt tends to make us over eat more
  • Don’t give up on the rest of the day!
    • Just because you had a slip up, it doesn’t mean that you have to “blow” your whole day, weekend or week. Focus on making healthy choices for the rest of the day and get back on track! (If it’s early enough you might be able to rearrange the rest of your day’s meals to fit in your treat).
  • Write down how you felt afterward and save it as a note to reflect on next time you feel like your willpower is low or you need some extra motivation to stay on track
  • LOG your treat, most of the time it doesn’t put us off track near as much as we think

Don’t forget that losing weight doesn’t mean you have to eat grilled chicken and broccoli everyday. The old school ways of low calorie eating and excessive workouts are over. You can learn more about the cutting edge strategies utilized by the FASTer Way to Fat Loss here!

How to Organize your Kitchen for Weight Loss

When it comes to losing weight, there are so many little things you can do to help you be successful.  When your environment is conducive to your goals, you’re so much more likely to achieve them.  Here are 7 ways you can organize your kitchen for weight loss success.

Organize your Fridge

Organize your fridge by keeping healthy foods front and center.  Make the healthiest options easy to grab and go.  Because I have a house full of kids, I like to make sure that I have healthy snacks on the bottom shelf in the fridge

Prep Fruits and Veggies

Prep fruits and vegetables as soon as you get home from the grocery store.  Clean, cut, and portion your fruits and veggies into single serving containers.  You’re much more likely to eat these healthy snacks if they’re easy to consume. These glass Pyrex containers are pretty and perfect for portioning.

Keep a Gallon of Water in your Fridge and Drink it Everyday

A simple rule of thumb when it comes to drinking water is that you should consume half your body weight in ounces every day.  I aim for a gallon each day.  The easiest way I can remember to drink my water is by filling up a gallon jug (like this one) and keeping it in the fridge.  That way, it’s always cold and ready to go and I know how much I have left to drink at any given time.

Don’t Buy Snack Food (or Portion it Out)

A simple way to make sure you don’t binge out on snack food is to avoid buying it.  If it’s not in the house, you can’t turn to it in a moment of weakness and ruin your progress.  If you do buy snack foods, portion them out into individual portions so you don’t overeat.  D

Don’t Buy Soda or Sugary Drinks

When you’re trying to lose weight one easy way to cut calories is by not consuming soda and sugary drinks.  Most people are shocked by the sugar content and number of calories that are in drinks.  Stick to water and shed the pounds.

Keep Lots of Spices on Hand

Healthy food doesn’t have to bland or boring.  Keep lots of spices on hand and use them as a calorie free way to add flavor to your food.

Plan your Menu and Keep it Visible

Fail to plan, plan to fail.  Plan your meals for the week and keep the meal plan visible in your kitchen.  A chalkboard or dry erase board is a great way to write your weekly plan and have it on display for the whole family to see.  I especially love this days of the week chalkboard for a cute way to spruce up your kitchen.

If you’re interested in other simple tips and tricks for losing weight, join my free Facebook community, Wellness and Weight Loss.  I share recipes, workouts, and host monthly challenges that will help you reach your goals.  When you join, feel free to share a little bit about who you are and what you hope to achieve!  I hope to see you there.

How to Count your Macros


What exactly is this “macro” counting, you see all of the body builders and bikini chicks doing? You’re probably thinking, “what the hell is a macro”? Honestly, don’t be embarrassed, I was there too, and I have been in the fitness industry for a long time and had never heard of such a plan.

What are Macros?

Macros are simply macronutrients.  They are your fats, proteins, and carbohydrates. All foods can fit into one of these three categories.

What is Macro Counting?

Macro counting is so much more than counting simple calories. It is being in an energy balance to use food for fuel. It gives you the ability to eat more food without putting on extra fat. By tracking and counting your macros, you can still enjoy your favorite foods while still losing weight. It’s the least restrictive “diet” I’ve ever encountered, and less restrictive means you’re more likely to stick to it and see results. I love teaching my FASTer Way to Fat Loss clients how to utilize free foods vs logging all calories.

When you are in an energy balance you are eating the proper amount of carbs, fats, and proteins versus counting calories. When counting calories, you aren’t in an energy balance. You could be over eating fats and under eating carbs and proteins which can leave you exhausted and depleted. This is when most people find that they’re holding onto fat in their midsection, thighs, and bra area. In the FASTer Way to Fat Loss, I work one on one with my client to create custom macros plans. However, you can get started on your own by following these simple steps.

How to Calculate your Macros

  1. Understand what your goal is. Do you want more energy? Do you want to burn fat? Are you trying to build muscle? Do you just want to maintain?
  2. Your percentages are based on your goals.
    Build Muscle> 40-60% carbs | 25-35% Protein | 15-20% fats
    Maintain/lose fat – 30-50% carbs | 25-35% Protein | 25 – 35% fats
  3. You will download my fitness pal, enter you goals, and set up these percentages to get your grams.
  4. Once you know your grams, you will be able to eat that specific amount of grams per meal.

So let’s say I had a goal to eat 2,000 calories per day and I needed 25% of those calories to come from protein. I would multiply 2,000 by .25 to get 500 calories. I would continue to do this for fat and carbs.

This can all seems very overwhelming which is why I love the FASTer Way to Fat Loss. I can help you customize your macros through our program and take all of the hard work out it for you.

Macros are the best way to be able to eat the foods you love and stop feeling like you are on a diet.

If you want more information about the FASTer Way to Fat Loss, macro counting, and burning fat, join my free Facebook group, Wellness and Weight Loss. I’m constantly sharing tips and tricks for enjoying my favorite foods while still keeping my body in fat burning mode. Or, you can follow me on Instagram to see real results from my clients and get a sneak peek into what I’m eating and how I’m tracking my macros on a daily basis.

If you’ve struggled to lose weight because of crazy restrictive diets, I highly recommend you give macro counting a shot. I’d love to help you stop the yo-yo dieting and start seeing results!

How to Use a Food Journal to Lose Weight

how to use a food journal

When it comes to losing weight, I’ve never been super excited about counting calories.  I don’t believe that all calories are created equal, and for my clients, counting calories isn’t going to give them the results they really want to see.  In the FASTer Way to Fat Loss, we track our macros and practice carb cycling to make sure that our bodies are always in fat burning mode. The best way to track macros and start losing fat is by keeping a food journal.

What is a Food Journal?

Food journals, also known as food diaries, have been around forever. Before smart phones, people would keep their food journals in a notebook and track their calories and nutrient intake that way.  While that’s still a viable option for anyone interested in keeping a food journal, I much prefer using the power of technology.

Like many others, my favorite food journal app is MyFitnessPal. It’s very user friendly and completely takes the hassle out of tracking your food.  There are plenty of food and fitness tracking apps to chose from, so do your research and chose your favorite.

Setting up your MyFitnessPal

Step 1: Download MyFitnessPal from the app store on your device

Step 2: Create an account

Step 3: Answer the questions to set up your profile.  Note: The second question will ask you about your activity level.  Look at your normal lifestyle and answer this question honestly. Even if you workout for an hour a day every single day, that doesn’t mean that you are “very active”.  Unless you do manual labor for a living and remain active for most hours of the day, I highly recommend you select “Not Very Active.”

Step 4: Use MyFitnessPal to track your food, activity, and progress

Why are Food Journals Helpful?

Food journals and tracking apps are helpful for many different reasons.  First, you’ll find yourself thinking twice before eating anything if you’re using a tracker.  You’ll have a much better idea of how many calories are in your commonly consumed foods and it will help you make better choices.  For example, once you see how many calories and sugars are in a can of soda, you’ll probably think twice before drinking it (or at least make the decision to drink less).

Food journals are extremely helpful for people like me who want to track their macros and focus on losing fat.  In the FASTer Way to Fat Loss, I teach my clients how to use food trackers to track their nutrient intake (not just calories) so that they can still enjoy their favorite foods while losing weight.

Tips for Tracking your Food in a Food Journal

  • Use the bar code feature to easily scan food that comes in a container
  • Use the reminders feature to help hold yourself accountable
  • Always be honest with yourself and when you’re not sure, overestimate
  • Add your own commonly eaten meals so they’re easy to enter time after time
  • Easily add recipes
  • Easily track restaurants – anything with a green check mark is verified by my fitness pal
  • You can upload recipes from your favorite websites right into the app
  • Learn how to track macros and micros for maximum fat loss

Using a food journal has helped me lose weight and keep it off.  It’s an excellent tool for tracking macro and micro nutrients which is what my fat loss program thrives on.  Because I use a food journal, I’m easily able to plan my meals and still enjoy my favorite foods. Using a food journal is an amazing tool for anyone who wants to lose weight.

If you want to learn more about how to use MyFitnessPal, how to track your macro and micro nutrients, and how to lose fat and keep it off, I’d love to work with you on the next round of the FASTer Way to Fat Loss.  You can learn more and register for the program here!

3 Fat Loss Mistakes you Might be Making

3 fat loss mistakes you might be making

Have you ever wondered why your body is holding onto fat, even when you spend hours doing cardio each week and you watch what you eat? Your diet and exercise plan could actually be making your body hold on to fat! No one wants to waste time in the gym to see no results, or worse, to gain even more fat.

If you’ve been struggling to lose fat in those trouble spots, I want to help! I’ve coached thousands of women to lose thousands of total pounds in fat. Over and over, I hear that my clients were making the same mistakes before they found the FASTer Way to Fat Loss. Here are the top 3 mistakes women make when they try to lose fat:

#1: They’re estrogen dominant.

Your hormones really can make your body hold on to fat! If you’re estrogen dominant, you could spend hours at the gym working out and not see any results in the mirror. You could be estrogen dominant due to birth control, or your body could be naturally producing an excess of estrogen. Luckily, there are ways to help overcome estrogen dominance and I can guide you through it with the FASTer Way to Fat Loss!

#2: They don’t sleep enough.

When you don’t get enough sleep, your body produces a lot of a hormone called cortisol, which makes your body hold onto fat, especially in your belly. Your blood sugar levels will also be elevated, which causes the fat cells in your body to store more fat. Lack of sleep can also cause your thyroid hormone levels to be out of whack, too. All of this leads to fat that just won’t come off, even if you work out and eat healthy foods.

#3: They don’t eat enough.

For years we’ve heard that calorie restriction and cardio will lead to weight loss. To some extent, that’s true. For the first month or two, you’ll lose weight. But, that weight loss comes from losing fat AND losing muscle. If you’re looking to get a lean, toned body, calorie restriction won’t get you there! You need to make sure you’re eating enough calories, and eating the right kinds of foods at the right time to really turn your body into a fat-burning furnace. That’s exactly what I teach in the FASTer Way to Fat Loss!

If you’re struggling to shed fat, it could be because you’ve been following the wrong program! Don’t let your weight loss goals hinge on outdated research. You can actually work out less, eat more, and look even better than you did when you were starving yourself! That’s what the FASTer Way is all about. I know you’re busy, which is why I’m passionate about showing you a fast, simple plan that WORKS when it comes to losing fat (and keeping it off).

Client Spotlight – Annie

What did your health and fitness look like before the FASTer Way to Fat Loss?

My fitness was seriously dragging. I remember sitting at the bus stop waiting for my kids the first week of school and seriously struggling to get up from sitting on the ground! I was out of breath and my body felt very ‘fluffy’ to put it nicely. I had my fourth baby & csection 5 months prior and only lost 15 pounds. I was so sad I couldn’t wear cute clothes for back to school night and it had me in tears.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join? 

I have known Brittiney since Janruary of 2016, she helped me with nutrition and workouts to get back to my pre-baby weight back and within 9 months postpartum I was below my pre-weight! After having my fourth baby it was no hard decision to make when trying to find a way to get myself back to what I was! I reached out to Brittiney and she asked me to join a live video all about FWTFL! She was so happy, excited and beyond helpful when explaining everything to me. She is marvelous to work with!

What do you love about the FASTer Way to Fat Loss experience?

I love the community of women more than anything. I never felt so empowered and driven to get my life back! I love the MACROS breakdown, the simplicity of the program and the interaction you get with your coach.

What do you love about intermittent fasting?

I loved waking up and having coffee then getting stuff done around the house before thinking of food. It was relaxing to know I was going to eat at 11, so it was simple to plan my day.

What do you love about using macro couting?

It was so simple. I didn’t have to make special meals and I could enjoy everything my family enjoyed!

What do you love about carb cycling?

Carb cycling was great. It helped me realize the proper nutrition you need and on what days. I never felt hungry and I always felt like it gave me the specific energy I needed!

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

I use the home workouts. They are wonderful, they aren’t time consuming and they truly burn!!! The first few week I remember it was hard pumping the shampoo out of the bottle in the shower because my arms got such a great workout! They are challenging and never boring!

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I love FWTFL! I plan on starting the VIP membership February 3! I recommend Brittiney and will over and over again! She is so passionate about what she does! She truly understands all life’s bumps. She is hands on, honest, driven and sincerely caring.

Ready to make your own transformation? Register for the next round of the FASTer Way to Fat Loss today!

Client Spotlight – Jennifer Crutchfield

What did your health and fitness look like before the FASTer Way to Fat Loss?

 I was at my breaking point literally 48 hours prior to finding the FASTer Way to Fat Loss program. I had been struggling with a variety of health issues over the past several years and consequently slowly gaining weight. Nothing was taking it off and in fact almost everything I did added a pound or two on a regular basis. I remember at my last appointment just prior to joining the program I had a breakdown at the doctor’s office saying I could not handle even 1 more pound. I was also struggling with lack of energy and strength. I felt like I was 100 years old and just over feeling that way.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I was on Instagram and I saw a post by Brittiney about the FASTer Way to Fat Loss program and was intrigued. I took a screen shot and decided to pray about it. Over the next day or two I could not get it off my mind. I then saw a second post by Brittiney for her last call to join on Instagram and decided not only was it a sign but it is an affordable program and I felt I had nothing to lose at this point.

What do you love about the FASTer Way to Fat Loss Experience?

Everything! My coach, Brittiney has been a total inspiration. All the ladies in every group I am in for the FASTer Way to Fat Loss Program are positive, uplifting, and supportive. Most importantly I am finally falling in love with my body again. What do you love about intermittent fasting?I feel amazing! I am a totally honest person and for me the first few weeks were rough transitioning from a sugar burner to a fat burner. It was worth sticking with it though. I also have more energy and my stomach was much calmer.

What do you love about using macro counting?

I know how much food I need to eat to keep my body healthy. I found quickly I under ate a lot and my diet did not include enough of all the macros. My comfort zone was lots protein and hardly any fats. Once I started tracking what I was doing I was able to better fuel my body and feel better.

What do you love about carb cycling?

I like the rotation of macros and exercises to create variety and it maximizes results.

What’s your favorite part of the workouts & which do you use (beginner, home workout, gym workout)?

I enjoy that the workouts rotate daily. If your legs are sore the next day you are working another body part so it does not feel physically overwhelming and it’s a completely sustainable program. I started with beginner workouts then moved to home workouts.

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I had an amazing experience with the FWTFL. I decided to become a coach to share my struggles with other ladies so they know they are not alone. I absolutely recommend Brittiney Landis as your coach. She is inspirational, supportive and kind.

Register for the next round of the FASTer Way to Fat Loss today!

Client Spotlight – Andrea Demers

What did your health and fitness look like before the FASTer Way to Fat Loss? 

I was 8 months postpartum with my 2nd and still hanging on to about 10 lbs of baby weight. I was breastfeeding. I did cardio as often as I could and trying to eat healthy. Breastfeeding made me ravenous and I was eating a lot. I knew when the breastfeeding came to an end, I would privaby gain another 10 lbs if I didn’t get control. Prior to babies, I spend a lot of hours in the gym and restricted myself to small low calorie meals and was still unable to achieve the lean toned body I worked so hard for!

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I had heard some buzz about intermittent fasting and did a Pinterest search. Brittiney came up in that search. Her life situation sounded similar to mine and she looked incredible! She was super approachable so I sent her a Facebook message and asked some questions. After a few conversations with Brittiney, I decided to invest! (Best decision ever!)

What do you love about the FASTer Way to Fat Loss Experience?

The simplicity. I am busy. Two young kids really monopolize my time. I love not having to do major meal planning. I love being able to eat at the same time as the rest of my family and eat what they are eating. I love eating and feeling full when I’m done. I also love the results I got…almost immediately… and the results I continue to see 6 months later!

What do you love about intermittent fasting?

I have so much more appetite control than I have in my whole life. I no longer obess over food and that is freeing.

What do you love about using macro counting?

Not focusing on calories has been a huge plus for me! I feel so much more full and satisfied now.

What do you love about carb cycling?

Carb cycling has given me the freedom to eat carbs without guilt while still reaping the benefits from low carb days!

What’s your favorite part of the workouts & which do you use beginner, home workout, gym workout)

I use the home workouts! I love the way they are always new and different but not too complicated! And the fact that I can complete them in 45 min or less!

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

My overall experience with the FWTFL has been incredible! It is hands down the most sustainable and effective program I have ever done. I have never stuck with any program this long. I signed up as an affiliate because I have had so many people ask me about the program. I would love to become a coach one day when my life is less busy. After 2 rounds with Brittiney, I went on to join VIP, and I’m loving the continued support and expert advice!

Client Spotlight – Britney Nabel

What did your health and fitness look like before the FASTer Way to Fat Loss?

Before I started the Faster Way I struggled very much with under eating and then binging on the weekends and hen not seeing the results I was looking fornor even feeling any changes. I decided to join the Faster Way because I knew I needed to stop going on this cycle because it was not working & I wanted to feel Better about myself and my body again.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join?

I watched Brittiney’s posts on Instagram and Facebook for several months about her experience with The Faster Way. After seeing her amazing results, & how much she loved the program. I decided to invest because I knew with her being a fitness professional for as long as she has been that she would have definitely done all the research needed to know she was promoting an amazing program that she believed in and I knew she would give me the support I wanted the whole way through!

What do you love about the FASTer Way to Fat Loss Experience?

I have loved learning that I don’t have to feel guilty about eating a specific food group and that treats are “bad”. I love knowing that I can work my day around a family cookout, vacations, parties, etc and still feel good about myself and my work towards my goals.

What do you love about intermittent fasting?

I have loved learning about intermittent fasting and learning that I do not have to eat every 2-3 hours to thrive and lose weight. I feel better about not always needing to make sure I have a “snack” or pack food to take with me in case I don’t have access to food at some point in the day.

What do you love about using macro counting?

Macro counting has given me more confidence in knowing that I’m actually fueling my body with the right amount of macronutrients throughout a given day to maximize fat loss. I am more confident when picking food while out and looking at nutrition facts to know that I am making a smart choice to reach my goals.

What do you love about carb cycling?

Carb cycling feels sooooo good! I love the way I feel after low carb days. I feel like I’m almost lighter and just refreshed!

What’s your favorite part of the workouts & which do you use beginner, home workout, gym workout)

I love that the workouts are different each day and week! I use the at home workouts and the moves never get boring and I always feel a good soreness the day (or two) afterwards. I have also discovered a love for doing “sprints” which I never though possible! I mean…that’s RUNNING lol

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

I absolutely love FWTFL!! I have loved learning a completely new way to see nutrition and feel about intermittent fasting, carb cycling and macro counting. I have decided to become an affiliate because I recommend this program & most importantly Brittiney to anyone that will listen! Brittiney is an incredible coach. She has so much knowledge about health and fitness and continues to support me even into VIP group to keep pushing towards my goals!

Client Spotlight – Tasha Temple

What did your health and fitness look like before the FASTer Way to Fat Loss

I was the mom that lost 0 lbs post baby and nursing for an entire year. I was in a place where I wanted to give the best for my baby but was also losing myself to mom life, postpartum, losing weight, balancing a full time job and fitness and it was just too much.

How did you find out about FASTer Way to Fat Loss with Brittiney Landis and what made you invest and join ?

I found Brittiney on Facebook with some mutual friends and decided why not give it a shot!? I watched a live video she did on why mom life is so hard and you just get fed up sometimes because nothing is working. She talked about fasting and how much easier it is to go about your day and not have to plan out or worry about food and you get ENERGY who doesn’t need that as a mom!

What do you love about the FASTer Way to Fat Loss experience?

Brittiney was literally the best coach ever, I feel like I’ve gained a friend and a teacher, she has taught me so much about fitness, and healthy eating without the judgement… If you miss a day just get back on it the next day and its fine! I also love not thinking about planning out my workouts. they are just there for me to grab and go do.

What do you love about intermittent fasting?

I love the fact that I do not have to plan out my mornings around food. I can just go about my day and figure it out later! I also love the energy I have as well as feeling like I am resetting my system every night.

What do you love about using macro counting?

I love that I get to eat carbs as long as it stays in my macros and I don’t have to feel guilty! I’m not starving myself anymore and I’m not ever hungry anymore because my body is satisfied.

What do you love about carb cycling?

I love getting to switch it up. I was doing Keto before I started cycling and love it but came to the realization, am I going to do this forever? Now, I get the best of both worlds! I get keto/ low carb mon- tues and get to replenish my system the rest of the week including the weekend when I get a treat ! It’s a great reset for my body and I love cooking for the different days.

What’s your favorite part of the workouts & which do you use beginner, home workout, gym workout)

I love that they are different week to week with a different focus area, I also love that they are all mapped out for you with instructions on how to do them so you don’t have to plan anything yourself just go DO. I was using at home for a while at the gym then decided to use the gym.

How was your overall experience with the FWTFL? Did you decide to become a coach? Affiliate? Do you recommend Brittiney Landis as your coach?

It’s been great! I am in the VIP group now and still have overlap with Brittiney. I am an Affiliate. I don’t think I have the time right now to be a coach. I would 100000% recommend Brittiney as a coach. She is inspiring, motivating, knowledgeable, and beyond responsive anytime you need her! She is the best! Even now in VIP where she isn’t my coach she still interacts with us like we are still on her team 🙂