Kurt Rawlins Online Fitness Coaching

if you eat out at restaurants a lot or you are regularly eating lunches provided at work, you are simply going to make it very challenging to lose fat overtime.

most of the time you have no idea how many calories are in that food and I guarantee you there are a lot more calories in that food than you realize.

The video I stitched is not an exaggeration of what restaurants will do.

so now you gotta watch the video to see my five best tips on how to handle eating out at restaurants while still being able to lose fat.

Please save and share this with a friend if you enjoyed it!

An important conversation for men.

I’ve had body dysmorphia my entire life - I think a lot of men do.

And women do too; I know because I’ve talked to a lot of women over the past 21 years.

It’s time more men and women are transparent like Sly Stallone about the extreme steps they took to get their body.

More people would realize it’s an ideal that is simply not achievable for the average person.

Drugs, bulimia and poor mental health.

The cost outweighs the benefit, by far.

Seeing images of of perfect bodies can lead to:

    •    Body Dissatisfaction: Constant exposure makes natural appearances feel inadequate, causing up to 60% of teenage girls and many young adults to feel unhappy with their weight or shape.
    
    •    Low Self-Esteem: Users measure their worth against filtered, photoshopped, or AI-generated images, leading to feelings of inferiority and shame.
    
    •    Anxiety and Depression: Upward social comparisons strongly correlate with elevated psychological distress, social isolation, and clinical depression.
    
    •    Body Dysmorphic Disorder (BDD): Distorted proportions and digital filters can trigger an obsessive focus on perceived physical flaws.
    
    •    Disordered Eating: Internalizing thin or lean ideals raises the risk of dangerous diet culture habits, severe calorie restriction, and eating disorders like anorexia or binge eating.
    
    •    Unhealthy Fitness Obsessions: “Fitspiration” or “looksmaxing” trends can drive extreme, appearance-focused exercise motives rather than health-focused goals.

    •    Self-Surveillance: Individuals constantly monitor how they appear to others, increasing self-objectification

Have you felt the pressure? Comment below, let me know👇

I am a fan of faster, more aggressive fat loss.

But a woman has a to be in a physiological position to tackle it. And psychologically for that matter.

Some women simply aren’t. To be fair, a lot also are.

If a woman tells me she thinks she’s not eating enough - I’m going to find out if that’s actually the case.

Easily more than half of the time, she’s eating significantly more than she thought.

If you want to lose 15-20 lbs. in a month, I’m not your guy. Save your money - I’ll give you the plan:

* Eat very low calories

* Don’t exercise (you won’t have energy anyway)

* Don’t eat carbs

You’ll lose the weight. But you’ll gain it back and be in a worse place a month later.

If you don’t want someone to hold your feet to the fire, I’m not your guy.

I’m all about making the process sustainable, but that doesn’t mean holding you to a low standard. Don’t confuse those two.

DM me “Fit” to schedule a 10 minute call to see if you’re right for me and and I’m right for you.

You shouldn’t be eating a lot of processed foods if fat loss is your main goal (or overall health for that matter).

When you eat doesn’t matter much - although front-loading calories seems to have a slightly advantageous effect on fat loss.

If you fool people into thinking controlling calories doesn’t work, they’ll seek out other solutions.

Stuff like cortisol.

Other hormones - insulin, the downregulation of s*x hormones around menopause.

No one is saying those hormones don’t matter or don’t change your physiology.

Of course they do.

But they don’t prevent fat loss. You can’t store fat on your midsection unless you’re overeating.

Cortisol can’t magically create fat on your stomach from nothing.

It’d be like if someone was building a house but had no material.

No lumber, no concrete, nothing.

The best blueprints still can’t build that house.

And if you think your cortisol should be chronically low, you’ve been had. Chronically high cortisol is of course not ideal but neither is chronically low.

Hormones aren’t out to get you - they serve a purpose.

If you’ve ever heard a calorie deficit doesn’t work for visceral fat - that’s hilariously not true either.

Just my stream of consciousness for the day.

I found this interesting.

It makes me feel good actually - women are focusing less on scale weight and more on:

“I want to go shopping my closet again.”

“I want to be able to get up from the pool chair and play with my kids.”

“I want to be able to go on the hike with the family and keep up with them.”

“I want to be the fun grandma.”

Just a few snippets. Not that there’s anything wrong with weight loss.

It just seems to be less important. What do you think? Do any of these comments from clients resonate with you?

in my completely biased opinion, I love that you’re researching this 😂.

I’ve found my fit but fairly average physique to be a gift.

It’s disarming.

I’m more approachable.

It’s the opposite of the ripped, lean female coach who meal preps everything and eats out of Tupperware.

Not that there’s anything wrong with that. Because other women will be drawn to that physique and that lifestyle more than they will me.

It’s important for me to be fit but it’s WAY more important for the women in my program to get results (they do, by the way).

The only Collab I’ve ever done.

It’s always funny to me when women come at me simply because I’m a man.

If only you realized how many women I’ve helped. Scroll down my feed, I have transformations and interviews with clients.

Real people whose lives I’ve changed. Why I’m in this industry.

Now if you prefer working with a woman - cool. No problem with that.

But don’t tell men they can’t tell a woman what to do or coach women.

Sexist.

Double standard.

I won’t stand for it.

Have a wonderful day, Nussbaumer.

It’s a lot easier to focus on eating healthy instead of eating for fat loss.

Hear me out.

The woman who eats healthy doesn’t have to pay attention to portions or calories.

She likely doesn’t have to deal with any hunger.

She just eats protein, fruits, vegetables, healthy fats and assumes fat loss will happen.

Of course you should be making healthy choices.

But it won’t guarantee fat loss.

One interesting observation I’ve made over the last several years is their is a large group of women who will do everything BESIDES what matters most for fat loss.

Calories.

Tracking, weighing and measuring your food requires more work and precision than workouts, steps and healthy food choices.

So it makes sense.

But honestly you’d be better off dropping the other 3 for calories only just to prove to yourself the importance of your calorie intake.

Not that every woman should lower calories. But anecdotally most should.

Mainly because we drastically underestimate how much we eat. Whenever I track, it amazes me how quickly I reach my calorie target without really trying.

Food simply contains more calories than you realize.

DM me “reset” to which direction you should go.