Most people think fat loss is about dieting. But at Revibe Therapy, we’ve seen the truth: it’s about discipline and structure, not deprivation.

As Sports Psychology coaches, we help athletes, professionals, and parents develop behavioral systems that support physical goals—without obsessing over numbers or extremes.

This isn’t a meal plan. This is a mindset. Let’s break it down.

You don’t need more food rules—you need emotional regulation.

Fat loss happens in a caloric deficit. But it’s sustained by behavioral consistency. The reason most people fail isn’t a lack of knowledge—it’s inconsistency caused by stress, cravings, or emotional eating.

That’s why we use the SCBG Protocol (Sacrificial and Compensational Behavioral Goals). It’s a simple system built around delayed gratification:

• Sacrifice: Skip the soda or the second serving
• Compensate: Take a walk, journal, or breathe through the craving

It’s flexible, non-restrictive, and repeatable. That’s what makes it stick.

You’re not weak—you’re overstimulated.

Processed food triggers artificial dopamine spikes, making real food feel dull and leading to impulsive eating. The solution isn’t more restriction—it’s getting back to natural fuel.

For athletes, the best performance carbs are:

• White rice
• Potatoes
• Yams
• Plantains
• Yuca

These root-based carbs replenish muscle glycogen and support energy without crashes. Want something sweet at night? Have a fruit or small dessert under 150 calories. Sustainability beats perfection.

Your weight will fluctuate. Cortisol spikes. Hormones shift. Water retention happens. But most people misinterpret these changes as failure—and respond with overtraining or calorie slashing.

At Revibe Therapy, we coach athletes to stay steady:

• Track progress weekly, not daily
• Zoom out and trust your structure
• Let fat loss run in the background while your routines stay solid

This is where Sports Psychology beats trendy hacks.

Here’s a simple formula to guide your intake:

• In-season athletes:
  • 🔹 15 × goal body weight (lbs) = daily calories
• Off-season or sedentary individuals:
  • 🔹 10–12 × goal body weight

Example: Goal weight = 175 lbs → 175 × 15 = 2,625 daily calories

This approach supports performance, muscle retention, and long-term consistency. Always consult your physician before starting any new nutritional plan.

We keep it basic on purpose—because basic works.

🏋️‍♂️ Lifting (3x/week)

• Focus: Squats, deadlifts, pull-ups, chin-ups
• 6–8 reps using reverse pyramid sets
• 25–30 minutes per session

🚶 Walking (Daily)

• Goal: 10,000–15,000 steps outside
• Benefits: Infrared light, Vitamin D, better sleep, improved recovery

😴 Recovery

• Prioritize quality sleep
• Use diaphragmatic breathing and the Emotional Patterns Chart to regulate stress

This system supports fat loss without obsessing—because your body follows your mind.