How girls can Lose Weight with CrossFit | Nutrition guidelines included

How do you lose weight in Crossfit? That's a question we get asked a TON, and today we’re going to share the tips that Coach Shawna uses with her clients to help them achieve permanent weight loss while thriving in a sport they love.
Minute 1:05- What's a Sustainable Habit
Minute 1:48 - Why Whole Foods Matter
Minute 5:24 - Eating Your F*cking Vegetables
Minute 7:29 - Protein
Minute 10:17- Carbs
Minute 15:06- Nutrition Calculator and Hand Method
Minute 16:21- Sleep
Coach Shawna is a Certified Nutrition Coach through Precision Nutrition, L-1 CrossFit Coach, has been working with nutrition clients for almost 5 years (primarily women) and is herself a competitive CrossFit athlete.
She teaches her clients to build sustainable habits with nutrition that help them fuel their training, have energy for life, and sleep and recover like bosses!
What are sustainable habits? Things that are enjoyable, repeatable, and realistic!
What do sustainable habits around nutrition look like?
They look like :
Eating mostly whole foods (80%)
Eating enough protein (a protein source at every meal and most snacks)
Eating 3-5 servings of veggies a day
Getting adequate carbohydrates for your activity levels
Minimizing alcohol
Getting 7-9 hours of sleep a night
Enjoying a TREAT meal once to twice a week
No more “screw it” weekends
Whole foods are things that are unprocessed, and come in a “natural” state. Chicken, steak, eggs, milk, fruits, and veggies.
Eating mostly whole foods allows you to get fuller on less calories, manage hunger, blood sugar, and provides your body with the nutrients it needs to be healthy.
Getting enough protein and carbs in for your life, activities, and goals allows your body to crush sleep, recovery, training, build muscle, and live a long and healthy life.
Eating vegetables is crucial for gut health, healthy eyes, teeth, skin, and bones, as well as for optimizing energy levels.
Head here: www.precisionnutrition.com/nutrition-calculator to learn how much of each macronutrient you need. You will implement this intake based on the hand method.
She wants you watching alcohol intake because it decreases testosterone levels, impacts recovery, lowers inhibitions which can affect food choices, and contributes to fat storage. Shoot for 1 to 2 drinks per week and try sticking to clear alcohols (vodka, tequila, rum).
And then she wants you to stop dieting. For good. Once and for all. Never again. If you were to implement these habits above you would find yourself losing weight as a consequence of these habits instead of focusing on caloric restriction and changes on the scale.
Even with Precision Nutrition’s hand method, it's about consistency and awareness in your food choices rather than depriving yourself of food.
And no more restricting during the week and saying screw it on the weekends. Commit to one to two TREAT meals a week (they aren’t cheats because they aren’t BAD and you aren’t “cheating on anything!) and plan your weekend meals so you’re not left with a whole lot of time and want to eat as something to do.
Lastly, go to bed. Set yourself up for success in life, physique goals, and training. Shoot for 7 to 9 hours of sleep every night. Make a bedtime routine that allows you to downregulate, and stick to a similar bedtime each night. This is like your vegetables- you’re an adult, it’s something you just need to make yourself do!
And as promised, here are additional resources for you:
Recipes- www.precisionnutrition.com/en...
Sleep- www.precisionnutrition.com/ho...
Menstrual Cycle and Nutrition - littlebellas.com/womens-guide...
In later videos we will break down understanding how much you need to eat for your goals, your menstrual cycle and nutrition, and nutrition around training.
Don’t forget to subscribe to our channel and hit the like button if you enjoyed this video! And feel free to comment below with feedback or questions!
Thanks for watching!!
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Competitive Female Training was founded to give our female athletes a program specific to THEIR bodies. The programming is comprehensive- with strength training, accessory, Olympic Weightlifting, conditioning, and gymnastics 5 days a week.
We offer 5 levels of programming- from novice to competitor. And we show you how to navigate your hormones around training- so can ALWAYS show up ready to put your best foot forward!
See me work, HEAR ME ROAR.
#CrossFitWeightLoss #CrossFit #LosingweightwithCrossFit #Weightloss

[@stephanieiken395]

Awesome video! I used to hate vegetables and now I absolutely love them and have them with every meal. I recently started Cross Fit and really loved this nutritional breakdown. Thank you!!

[@briana_hilmes]

I loved every word of this. I strongly agree with everything you said and always have. Sustainable habits is so important.

[@maiaotaku]

Great video and advice thank you so much for helping us women !! ❤️

[@heatherhayenfitlife8283]

Great advice!! I still struggle with those veggies no matter how much I know they are good for me and I should eat them.

[@dominiquemoore4451]

Love this video❤

[@shannonwohlfert6687]

I love taking Juice Plus that helps me get all my fruits and veggies in!

[@SC-pm5gm]

I really like your approach and you have very helpful information. I also appreciate thet you are directing this specifically to woman.

[@vnolan]

This is the best video explanation I have seen

[@keegangold9765]

You found a niche! I’m looking forward to following you :)

[@sarahss8601]

What is your recommendation for calorie budget while starting CrossFit (body fat loss goal ) how many deficit and macro percent? That would be great if you can also guide us through these, thanks for the great videos

[@To-self]

Good video

[@homemakingwisdom]

Me rolled my eyes about eating vegetables,like I know,I know then weirdly immediately called me on it. I have insomnia so in order for me to stay asleep I have to wait till I'm so tired that I my brain is just done. Thst usely around 2am. Then I get up at 7am. So I usly get 5hrs. I honestly dont like sleeping, I have always thought it was a waste of time. You got 8hrs you could be doing something other than lying there doing nothing. That's probably my ADHD talking. I hate going to bed just to toss and turn for hrs. So I find if I wait to go to bed as long as I can go, I dont do that. But I know that I need more then 5hr of sleep at night. I wish I can sleep on command as my husband. My husband head hits the pillow and he is literally snoring seconds afterw. I mean how does he do that.

[@AussieMumVLOGS]

I struggle knowing about vegetarian protein

[@AaronBasave]

Great fucking video Shawna

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video! I hope you will like it. + 1 sub 🔥🔥🔥

[@WildFishn]

Eat meat salt butter eggs no veggies no fruit and drink water eat lots of fat