Had a few bad days of snacking on crap so going over my syns! Meals have been fine with making sure there’s 1/3 of everything on the plate but I cannot stop eating chocolate!!! So annoyed and disappointed in myself, I’m not looking forward to Tuesday, my half stone will not be happening and I am gutted! Trying to get back into it today with poached egg on toast with mushrooms for brunch 😋
Opt for low GI Carrbs and High Fiber Carbs. 🥝🍏🍎🍍 Food’s glycemic index (GI) refers to how quickly sugar from food enters the bloodstream and how slowly the food is digested. .
Foods with a low GI; green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast enable your metabolism to run at a more consistent pace, which can help in weight loss.
when you are following a low-carb eating plan, getting your daily dose of fiber can be easier said than done. Fiber and carbohydrates often go hand-in-hand. .
Fiber is not found in animal source foods like meat and cheese. This can be a problem for people who are eating low-carb, especially because many high-fiber foods — such as beans, whole grains, and fruit — are loaded with carbohydrates. .
But it’s still important for people on a low-carb diet to work on high-fiber foods into their meals. .
If you want to lose a few pounds without feeling hungry all the time, fiber-rich foods are your friend.
A low-carb, high-fiber foods like.
Leafy Greens 🍓Cabbage
Fkaxseeds 🍊Coconut Chiaseeds Cauliflower 🥦 Broccoli Ragi n Millets 🍏Fruits n Nuts. 🍎🍍
Can you not try to do this? Are you not interested to be leaner fitter and healthier.? Coz that feels good every minute.☝
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🔥5 Ways To Stop Overeating!🔥
➡️Follow @simplemuscles For Daily Fitness Advices 👆🔥
When it comes to losing fat, dealing with hunger is one of the most difficult parts.
Even though it's part of the process, our goal is to minimize it as much as possible so we can keep losing weight while living and managing a healthy lifestyle.
👉🏻Here Are 5 Ways To Stop Overeating!
Which one is your favorite?💯
Let me know down in the comment section 👇
GIVEAWAY!! 🎉 We're halfway through #TighterTogether with @madelinemoves and want to celebrate!! We can do hard things and YOU'RE DOING IT! 💪🏼 @fitnessfrivolity and I are teaming up to give away resistance bands and door anchors for your home gym. You know we both workout at home and have the muscles to prove it (😉), and want to pick two winners to have some of our favorite equipment!
Meet @brookelynn_kaski - 40LBS DOWN ⬇️ IN 4MONTHS 🥳⠀
I started my weight loss journey September 19, 2019❗️⠀
I have tried so many different diets and nothing worked ❌ ⠀
I would lose weight then gain it back and plus some 🤔⠀
I had a really unhealthy relationship with food 🍨 ⠀
I was depressed and so unhappy with life, don’t let the photo on the left fool you. I was not happy 😔⠀
I wanted my happiness and life back so I knew the only person that could change that was me 🙂⠀
I started out slow, first portion control..⠀
Then adding healthier foods 🥬 to my diet..⠀
6weeks into my weight loss journey I started exercising 🏃🏽♀️ and lifting weights 🏋️♀️ I cut one bad habit at a time..⠀
I smoked for almost 10years 😷 but in December I decided I was done, and my health is far more important then a bad habit 🚭⠀
I went from 185lbs to 145lbs in 4months 💯 ⠀
80/20 80%healthy and 20% eat whatever I want and it works for me ✅⠀
If I can do it so can you 👍🏽
1 354 minutes ago
The app has an option for a home workout.
Even with no equipment you can make it happen!! _
Make good choices and remember to not throw your hard work away because of the weekend.
Although I haven’t been going to the gym I’m still so proud of myself for maintaining my weight loss even with everything that’s been going on in my life. Once I start going to the gym again, I’m coming for that -100 pounds! Only 9 more to go 🌟
Have you noticed a particular part of your body where you are holding fat and you want to get rid of it? So does that mean that there is a particular way you should exercise? Can you simply spot reduce that fat?
The answer…….NO!! Studies have shown that you cannot simply reduce fat in one area, by exercising that body part alone.
Consistent exercise all over and a well maintained ‘diet’ (not fad diet) but a balanced nutrition, are KEY in reducing fat! .
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1 107 minutes ago
Let's get those gains 💪🏾
🏋️♂️Train with @bodybyfrank 🕴Body Engineer - 💪🏾The Giver of Gainz
🔥 Back Squats 🔥
Stripping the weight back and priming the legs for another 12 weeks of torture.
Working on getting out of the bottom position with speed to help me drive through my sticking point (toughest part of the lift).
180kg for 1 is the goal for 2020 📈.
📩 DM | firstname.lastname@example.org
I've been without sugar for awhile now, no junk food, no sweets. 😼 Awhile back, I've decided not to eat the food that feels more like comfort than an actual food. ✨ And it's been amazing so far! I am slowly losing weight again, after a long plateau. Can't wait to start posting to @daily.loss.weight 💖 Remember, we create our own limits.// Today's photo credit: @rebeccasjourneytohealthy
There’s some weird advice going around at the moment from influencers.
They’re telling their followers that there is no such thing as “bad foods”, and that those that state otherwise are promoting disordered eating.
Now as much as I believe that nobody should fear foods and that balance and diet flexibility is unbelievably important, the inability to recognise and acknowledge that there is such a thing as ‘bad foods’ is entirely irresponsible.
Firstly, half of what is in the supermarket today is difficult to even classify as food, it’s more like hyper-palatable, edible lab experiments.
Secondly, it’s largely recognised that different foods have different effects on hunger, satiety, cravings, bingeing, mental and physical health.
Now particularly for those that struggle with weight and that most of these influencers are appealing to, OF COURSE there are ‘bad’ foods that will aggravate your hunger, cravings etc and that should be avoided to make your weight loss as easy, attainable and sustainable as possible.
Disordered eating is literally following disordered/unhealthy eating habits that make you lose control over your health, weight and body image.
More than half of the population has disordered eating.
Taking responsibility for your own health and weight and removing food items that cause negative symptoms and improving your diet quality is not disordered eating - in fact it’s one of the only ways to over come it.
Don’t fear foods, but it is important to recognise that there are some foods that should be avoided if you’re trying to reach a particular goal or to achieve a particular state of health.
Bad food (highly processed, junk) got us into this mess, good food (real, whole food) can get us out.
𝐁𝐞 𝐌𝐄𝐓𝐇𝐎𝐃𝐈𝐂𝐀𝐋 𝐀𝐅
In everything we do...life, business, bodybuilding, powerlifting, athletics, WHO YOU SPEND YOUR TIME WITH, etc...we have to develop a plan and a method as to how to go about achieving it.
Learn to be one methodical SOB
It first start with understanding the end goal...with out it your like a chicken running around with its head cut off. 𝘠𝘖𝘜 𝘕𝘌𝘌𝘋 𝘈 𝘋𝘐𝘙𝘌𝘊𝘛𝘐𝘖𝘕 𝘛𝘖 𝘏𝘌𝘈𝘋 𝘛𝘖𝘞𝘈𝘙𝘋𝘚.
Next you need to reverse engineer it. Break down the steps and benchmarks you need to hit along the way all the way back to your current starting point.
Talk to yourself and be real with yourself. Does this timeline and benchmarks make sense for me? Am I being to ambitious? Do I need to slow the F down? Am I willing to make the sacrifices to get to each stage and ultimately the end goal?
The greats in anything...business, sports, music, actors, etc all were methodical in their approach and mindset.
List the steps you need to take to improve your health and physique for example:
🔹Maybe at first it’s to learn to track macros.
🔸Then perhaps it’s losing 10lbs, then another 10lbs, then another 10lbs...focus on smaller objectives one at a time.
🔹After that it might be resistance training 4 days a week instead of the current 2 days you’re doing.
See where I am getting at?
Fall in love with the process and being 𝐌𝐄𝐓𝐇𝐎𝐃𝐈𝐂𝐀𝐋 in every aspect of your life and you’ll start to appreciate the journey more than the destination.
2️⃣0️⃣2️⃣0️⃣ 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐒𝐩𝐞𝐜𝐢𝐚𝐥
happening right now
𝐘𝐨𝐮𝐓𝐮𝐛𝐞: 𝐃𝐚𝐯𝐢𝐝 𝐌𝐚𝐭𝐡𝐚𝐬
To keto or not keto ... 🧐everyone has the same question because there’s a lot of trend of getting into ketosis to burn more fat while... it maybe helps what really burns fat is eating below maintenance calories (which is a caloric deficit) this is going to make the body get energy from fatty acid storages. But why some people promotes keto? Well it can help u get a stable blood sugar level and not having ups and down in your day (which u will get by doing a low carb diet) and it might help with motivation since the firsts days since u are changing from carbs to fat u loose all that glycogen and water stored in your body which will help u mentally at the start since u could look leaner.. and also almost forgetting to mention people often eats more veggies and that makes them get more fiber in their diet and keeps them fuller (IN CONCLUSION DO WHAT HELPS U KEEP CONSISTENCY AND GETTING INTO A CALORIC DEFICIT THERES NO OTHER MAGIC THING) #keto#ketodiet#weightlossjourney#weightloss#fatloss#fatlosshelp#fitness#fit#fitnesstips#shredded
0 415 minutes ago
Drop body fat?
Add lean muscle?
Or just tone up? 🏋️♂️Train with @bodybyfrank 🕴Body Engineer - 💪🏾The Giver of Gainz
Oh, sweet, sweet sleep.
The period of rest, recovery, rebuilding.
The thing we usually fuck up the most.
In a lot of cases with clients, I like to start with sleep. If your sleep is shit, you’re probably going to make shit food choices. Your stress will be up, hormones askew, and the agitation is real. On top of that, without sufficient quality sleep, we really shouldn’t be pounding the pavement or hitting PR’s in the weight room.
It’s also one of the easiest categories to start making adjustments in!
🥱stop looking at your electronics (TV, cell phone, tablet, laptop) one hour before bed (AND within the first hour of waking)
🥱cut caffeine by 1pm
🥱expose your skin to sunlight in the morning
🥱at sundown, try cutting some lights on your house — candles come in clutch here
How is YOUR sleep?
Mental Health in Diet and Nutrition
It's an underrepresented discussion on social media platforms and we should be discussing it more openly.
Top of the long list of reasons we only offer programs tailored to the individual is that some people are not suited to certain types of diet intervention.
The language used in some 'diets' are problematic for the way in which people look at food. 'Good', 'Bad', 'Clean' or 'Dirty' are moralistic and emotionally charged words, that should not be used to talk about the nutrients put into our body.
1) Be patient, as with everything else getting a handle on your nutrition can take time. Set yourself goals that don't relate to scale weight or size. Come up with habit-based targets and give your self-time.
2) Don't ever compare your progress or rate of progress to someone else, especially on social media! You are you! You have different variables and you are building differently at a biomechanical level.
3) Don't punish yourself! Binge eating disorder is the fasting growing eating disorder in the UK. The act of overeating followed by over restriction can lead to a dangerous cycle that can have long term implications on your health.
4) Equally, try not to reward your self for making 'good' food choices. Again this is a problematic way to look food. If you really want a biscuit to get a dam biscuit. If you spend your life trying to 'earn' food it's a sure-fire way to develop a poor relationship with food and some disordered eating.
5) Don't talk or think in terms of good and bad foods. Food is food. Again try to think about habits you would like to have and ones you would like to reduce or eliminate. 'Good' and 'Bad' implies moral values, something that simply has no place with diet and nutrition.
--- Yes use diet and nutrition to improve your physical health, but not at the cost of your mental health.
0 018 minutes ago
Freedomstrength Circuit3hree Every Mon-Wed-Fri 6pm.First session free.
Who else lovesss grocery shopping? I seriously am wide awake every Saturday or Sunday morning just hype to go to wegmans 😅.
#isitjustme #amioldyet #plztellmeimnotalone
Saturday’s are a big get-shit-done day for me. Grocery shopping, cleaning the house, laundry rotating, and making sure all client work is completed + everyone is set up for the week ahead. These things make Sunday’s relaxing and keep me organized going into the week!
I shared my grocery list on my story, and on my YouTube I show you my entire grocery trip and how I mentally build meals for the week using the same simple list (link is in the bio!!).
This week I’m asking wegmans if they have sushi grade ahi tuna steaks to make homemade poke bowls because I have been craving them like crazy😋.
With that, I wanted to share this photo as a taco bowl inspiration.
And can definitely be a cold meal to pack to work. I used steak, jasmine rice, mushrooms, avocado, pico de gallo, cheddar cheese, and topped it all with hot sauce when I was ready to eat it. You can also add lettuce, use pulled pork, maybe add broken up tortilla chips... IDK! But taco style bowls are a great way to just throw a bunch of your fave foods together and enjoy.
What do you want to make this week?
Anything on your menu that you are excited about?
@functionalnutritionfitness #teamfnf #dothework #mealprepinspo #nutritioncoach
4 3519 minutes ago
Awesome bootcamp this morning out in the cold, yet beautiful sandbanks beach.
My Dad took some of my clients and me through a very tough, but very fun session.
Lots of working, laughing, running and odd bit of swearing lol.
Well done to everyone who came and put in a shift as that was hard. Definitely out of my comfort zone haha.
Huge thanks to my dad @rob.macuk for planning and taking such an awesome session.
For those who couldn’t make it, you missed out! The good news is we will be doing these more regularly as the weather improves.
Very proud and happy with this community and brand I am creating. Like minded people all looking to work hard and get better.
And as they say, you love to see it.
Follow 👉 @calorieslim for amazing health tips 😍 Rapid fat loss protocols have a time and place within a well designed nutrition plan.
I use them sporadically with my Inner Circle Members and a fistful of online coaching clients depending on their relationship with food (I won't do it with anyone with disordered eating habits) as well as their current goals.
Each and every client who begins a rapid fat loss protocol with me knows they are not the end-all-be-all. They are not a quick fix. And once it's finished you will need to switch to something more sustainable so you can continue making progress and maintain your weight loss long-term.
All that said, the point of this post is not to defend rapid fat loss protocols. Rather it's to highlight the importance of understanding *real progress takes a ton of time and effort*.
There is no 21 day fix. There is no pill or potion or humdinger or doodad that will burn fat and keep it off for life. There is no fast track to success.
This whole "fitness thing" is a life long process. No matter how lean or strong or defined you get...there's always room to improve. There's always more to learn. And there's always space to get better.
People run into issues when they think, "I'll be happy when..." or "I'll love myself when..."
No. That's not how this works. If you don't love who you are right now, you aren't going to love who you are when you have a 6-pack...when you get rid of some cellulite...when you lose 20lbs.
Strap in. Buckle up. Hop on your Firebolt and enjoy the ride because once you begin, you're in it for life. Might as well prepare for the long haul and have fun along the way. Because, when you really think about it...if you aren't having fun, what's the point?
Credits to owners @syattfitness - #fatloss#fitness#fitspo#fitspiration#fitfam#nutrition#weightloss#tuesday#cheatday#cheatmeal#bodybuilding#powerlifting#physique
Metabolism is a term that describes all the chemical reactions in your body.
These chemical reactions keep your body alive and functioning.
However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.
The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.
Having a high metabolism can also give you energy and make you feel better.
Here are 10 easy ways to increase your metabolism:
1. Eat Plenty of Protein at Every Meal.
2. Drink More Cold Water
3. Do a High-Intensity Workout
4. Lift Heavy Things
5. Stand up More
6. Drink Green Tea or Oolong Tea
7. Eat Spicy Foods
8. Get a Good Night's Sleep
9. Drink Coffee
10. Replace Cooking Fats With Coconut Oil
8 5733 hours ago
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36 74723 hours ago
Net bodyweight change in the long-term (aside from short-term fluctuations in body water) is indeed a matter of net caloric balance over time. Although this also generally applies to changes in body fat, other interplaying factors can significantly influence these changes.
Starting status (training age & body composition), nature of the training program, and diet composition, are dynamic factors that can influence changes in body fat, independent of net energy balance.
For the rough & broad strokes of bodyweight change, net energy balance applies most of the time. However, a proper grasp of the complexity of the aforementioned factors is essential for fine-tuning progress in body composition.
Important note: just because something is *possible* - that doesn’t necessarily make it a practical goal or program target. The simultaneous reduction of fat mass & increase of lean mass (recomposition, AKA recomp) happens on a progressively diminishing scale as trainees come closer to their potential. Recomp potential is high in overfat novices (& deconditioned, formerly fit folks), far less dramatic in intermediates, and somewhat of a pipe dream for advanced trainees.
41 2,05423 January, 2020
I want to talk about progress today 💪🏼
Progress is not linear. You will not see progress every week, or even every month.
Why? Could be because of our inconsistencies (we ALL have ups and downs) or could be because our bodies are complex organisms and it’s not as easy to predict how they will respond to the variables we put it through.
I know throughout my journey, there would be weeks where I felt I was giving my all and saw no progress. But that’s NORMAL.
We are what we do consistently over time. Sometimes progress will be faster than others. But you have to give it TIME and be patient because you will notice changes.
If you keep quitting, how will you ever see the changes?
As long as you’re continually giving effort even when you don’t feel like it, it will happen. Even on your off days, SOMETHING is always better than nothing. Don’t worry about the time it’s going to take, it will pass anyways. Slow and sustainable fat loss is a GOOD thing.
And please remember that the scale is not the only way to track progress. How do your clothes fit? How do you feel? Are you measuring yourself? Have you taken pictures?
As much as we wish we could predict our results and that we wish they would be linear, that’s just not the case. Be consistent. Be patient.
Don’t forget my DietBet starts February 3rd! You can weigh in up to 48 hours before, and you’ll have 4 weeks to lose 4% of your body weight. Pledge $35 and winners will split the pot! I will be doing this with y’all and posting tips, encouragement, and accountability to help you succeed!!! Join at DietBet.com/Regan or click the link in my bio!! See you there ♥️♥️
45 1,83223 January, 2020
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25 85923 January, 2020
1) I’m not saying peanuts are bad or unhealthy or shouldn’t be eaten.
I’m saying, per calorie, they do not have much protein.
So if you’re eating peanuts with the goal of radically increasing your protein intake...you’d be better off with another source of protein (meat, fish, yogurt, tofu, etc).
2) White rice isn’t bad for you. The dementors and death eaters and goblins and flesh eating slugs will want to kill me for saying this. But it’s true.
3) Some people gain weight when they’re chronically stressed and cortisol is high.
Other people lose weight when they’re chronically stressed and cortisol is high.
Why is that?
Because some people respond to stress by eating too much.
And others respond to stress by eating next to nothing.
Stress and cortisol are not responsible for weight gain.
It’s how you eat in response to stress that is responsible for weight gain.
Cr : @syattfitness