How to Lose Weight in a Healthy Sustainable Way For Military Women – Ashleigh Magee Coaching, LLC

How to Lose Weight in a Healthy Sustainable Way For Military Women

How to lose weight in a healthy way with Ashleigh Magee Coaching, LLC

It’s physical readiness test (PRT) season...or at least, it was. While COVID-19 has paused (actually cancelled) the PRT cycle, its requirements still weigh on many of our brains. For the uninitiated, it’s the test that we, in the military, have to pass once to twice a year. It involves both an active portion: push-ups, sit-ups and cardio as well as weigh-ins or the body composition assessment (BCA).

How to lose weight in a healthy way with Ashleigh Magee Coaching, LLC

Weigh-ins have been and continue to be one of the most mortifying experiences I’ve had in my adult life. I know I’m not alone. When I was a student at the Naval Academy, I was overweight and had to not only weigh in but get taped too (which I also did not pass).

The standards for measuring your body composition have changed based on science. But taping is still one of the least effective or correct methods of determining your body fat composition. 

By the way, this isn’t a private experience. You’re in a room full of your peers. They watch you be too fat to pass the weigh-in on the scale and then get taped by, again, probably one of your peers or another officer. Its nickname is the “rope and choke” because you’re getting measured around your neck and abdomen. It’s humiliating because your body is on public display. 

It’s a public display of “You’re not good enough.” But you are.

You are enough. 

You also have the power to change this cycle. When I finally decided to make real changes to lose weight and improve my health, I started with the concept of “clean eating.”

Here’s the thing, there is a LOT of information out there, but I want to show you that clean eating can be simple. I want to help you pay attention to how your body feels based on how you fuel it.

How to lose weight in a healthy way.

Before we talk about food, we need to talk about detoxing. Your body needs a 12-hour window from the last meal of the day until the first meal of the day after. Your body does a 4-hour deep clean of your systems 8 hours after your last meal. Committing to the 12-hour window will help you get the most out of your clean eating.

By eating clean foods and eliminating allergenic and inflammatory foods, you’re limiting the food-based toxins that enter your body. You may experience withdrawal symptoms such as headaches, intense cravings, mood swings and more in the first few days. 

Stick with it and you’ll get through the symptoms. The more intense your symptoms, the more your body needed a detox. Imagine having increased energy, decreased bloating, fewer cravings and clearer skin. 

Next, add in the 5 key components of peak health to continue improving your health and losing weight.

Here are the 5 key components of peak health:

  1. Eat Clean

Eat organic, non-GMO foods free of preservatives, additives, pesticides, hormones, antibiotics, artificial flavors, and all other toxins. Anything that can’t be used as energy in the body is a toxin. Fuel your body for optimal health by eating clean, close to nature and toxin-free.

  1. Increase Nutritional Intake

Due to the overabundance of pre-packaged and fast food, many people today are overweight yet malnourished. They carry toxic fat while their bodies are starving for real nutrition. Eat whole foods and supplement with nutrients to fill in possible deficiencies created by mineral deficient farm soils. A whole-food-based diet is nutrient-dense and creates less waste than processed foods.

  1. Eliminate Allergenic, Addictive and Acidic Foods

Many people experience symptoms of premature aging or poor health. They have no idea that the solution may be as simple as removing possible food allergens and sensitivities. This can be foods with gluten, dairy, soy and processed sugars.

  1. Balance Blood Sugar

The high, moderate and low “glycemic index” is a measure of how a given food affects blood sugar levels. The lower the rating, the more gradual the infusion of sugars into the bloodstream and the more balanced the blood sugar. Eating low glycemic meals reduces hunger cravings. Foods like candy, pasta, bread, potatoes, white rice and high glycemic fruits can all be culprits.

  1. Support Elimination Organs

The body has 4 elimination pathways: the liver, kidneys, intestines, and skin. It’s impossible to avoid the toxins we come in contact with on a daily basis. Give your body the support it needs to eliminate these toxins to perform optimally and reduce risks of toxicity. The nutrients in the plants you’re consuming support health elimination organ function.


I’m in a much different place health-wise than when I was at the Naval Academy. I haven’t had to get taped for years. However, that anxiety and shame still bubble to the surface every time.

Especially as women, we all deal with times in our life where our bodies are on display and it scars us, right? But you’re here and you decided to take a journey to lose weight in a healthy sustainable way.

You’ve learned about the 12-hour window to cleanse your body of toxins. We covered possible withdrawal symptoms you’ll experience. For peak health, you’ll want to:

  • Eat clean foods,
  • Increase your nutritional intake,
  • Eliminate allergenic, addictive, and acidic foods,
  • Balance your blood sugar, and
  • Support your elimination organs.

Let’s take the confusion out of eating clean. It’s time to understand how food affects your body. If you’re ready to lose weight, have more energy, and get better sleep then snag these delicious and filling recipes in my free 7-day clean eating challenge. 

Ashleigh Magee

I am a health and wellness coach who specializes in helping military women lose weight without spending hours at the gym or in the kitchen.

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Christie - September 19, 2020 Reply

This is such great advice! I so agree with clean eating. Such a helpful post!

Fitness and Nutrition Coach: Ashleigh Magee Coaching – It's a Military Life - October 4, 2020 Reply

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