Instagram Public Photos with #fatlosstip

Do i regret it? nope.
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do i feel guilty? nope.
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am i going to use it as an excuse to keep eating less nutritious food all day today?
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absolutely not.
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i’m back on it today.
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i’m still at an overall weekly deficit.
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and i still got over 80% of my calories from nutritious food this week.
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in case you were wondering, the cocktails were moscow mule, dark and stormy, and paloma.
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and they were glorious 😋.
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please save this post for next time you’re feeling guilty about a diet misstep, and share it with someone who needs to hear this today.
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#rosentrain #weightlosstip #fatlosstip #fatlosstips #backonittoday #fatlossmotivation #losingweightjourney #losingweightmotivation #weightlossadvice #fatlossadvice #fitnessmotivations #torontopersonaltrainer #torontopersonaltraining #mfpjourney #caloriesincaloriesout #cico #caloriedeficit #weeklycaloriedefecit #iifym #ifitfitsyourmacros

comment 19 star 130 16 hours ago

🌈 what do you think is the worst breakfast food!?
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🥣cereal. a 2011 report by the environmental working group (ewg) examined some of the most popular breakfast cereals consumed by children. it found that a 1-cup serving often contains more sugar than 3 chocolate chip cookies.
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🥞pancake. pancakes and waffles are made from refined flour and topped with high-sugar syrups. they may promote insulin resistance and increase the risk of obesity, type 2 diabetes and other diseases
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🍞toast with margarine. toast with margarine raises your blood sugar and insulin levels, causes rebound hunger and increases your risk of weight gain and heart disease.
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🥯muffins. muffins are usually high in refined flour, refined vegetable oils and sugar, all of which are very unhealthy.
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🍾fruit juice. despite a reputation for being healthy, fruit juice is very hign in sugar. it actually contains a similar amount as sugary soda.
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🥧toaster pastries. toaster pastries are high in sugar and refined carbs, yet low in protein, which can increase hunger and food intake.
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🥮scones with jam and cream. scones topped with cream and jam provide little nutrition other than calories. easily digested carbs and a lack of fiber can drive hunger, leading to increased food intake and weight gain.
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🥛sweetened yogurt. sweetened yogurt is very high in sugar, and may contain more of it than ice cream. it also lacks the natural dairy f*t that can increase fullness.
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🍡granola bars. granola bars usually contain several types of sugar that negatively affect blood sugar and insulin levels. they also lack protein and fiber.
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🌮processed, gluten-free breakfast foods. gluten-free packaged foods are made with flours that raise blood sugar, which may lead to elevated insulin, increased appetite and weight gain.they also lack protein and fiber, which contribute to fullness.
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tag and share 💚 .
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#fitnesslovers #rice #carbs#protein #dietgoals #bread #vegan #losingfat #weightlosscoach #gymaddicts #gymfitness #weightlossmeals #weightlossprogram #flexibledieter #healthyweightloss #fitnessprogress #fish #fatlosstip #weightlosstips #workouttips #mysuperbodytransformation

comment 136 star 14,021 last month

💪🏻 why you can’t lose f*t 🍕
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🔔follow 💖 @active_weightloss for the best healthy tips and find out how to lose weight on instagram

🔔are you having a healthy weight without belly f*t right now or still struggling with your weight and don’t know how to start dieting properly?
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🖕check out the link in our bio to find out how to start losing your belly f*t in your first 21 days
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are you having trouble losing weight?!
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it could be one of these reasons! tag a friend who needs this!

#weightlossgoal #weightlossstruggle #weightlossprogram #weightlossstruggles #fatburner #fatlossprogress #weightlossinstagram #weightlossmanagement #weightlossplans

comment 134 star 11,559 last month

A properly designed training program that focuses on:
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1️⃣ heavy loads.
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2️⃣ mechanical tension.
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3️⃣ perfect execution.
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4️⃣ progressive overload...
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will do more to transform your physique than all the hiit and metabolic conditioning in the world. and do so with less negative biological cost.
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lift weights to get jacked and strong. that requires adequate rest periods and focus.
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do conditioning to be in shape. a mix of low, medium and high intensity is best. but don’t overdo it! you need much less than you think.
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when in doubt, do hill sprints 1x per week and hike 1-2x per week for an hour.
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diet to get lean.
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get complete joint-friendly training programs with all the guesswork remover at link in bio or www.renegadestrong.com.
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#fatlosstips #fatlosshelp #fitnessmotivation #over40fitness #sprints #hillsprints #fatlossgoals #fatlossprogram #fatlossblitz #fatlossplan #fatlossworkout #fatlosstip

comment 86 star 1,244 3 days ago

Which side would you choose?👇🏼⠀
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credit @sorority.nutritionist✨⠀
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you b***s already know this, but i’m a proud supporter of starbucks!😘 when working with my clients in my 1:1 coaching program, i actually get really excited if one of my b***s asks me about what to order there. why?? 1) most women i work with are frustrated that they can’t lose weight despite having no idea how many calories they consume in their morning coffee🙈 2) i get to share my simple starbucks swaps to help them make realistic adjustments to their order to help them lose weight👯‍♀️⠀
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during a recent check-in call with my client, she told me she orders a white chocolate mocha almost every day!!!👏🏼 she knew it tasted “too good” to be “healthy” however she had no idea she was consuming an additional 3,000 calories per week ordering this drink every morning!😬⠀
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instead of cutting it out completely, we talked about cutting back on how many days per week she orders this drink and thought of a fun way to swap some of those calories to help her save them for real food!🍔 i shared this easy swap with her to help her save 300 calories per day, and she’s been hooked since!!⠀
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to order my white mocha cold brew, ask for a grande cold brew with 1.5 pumps white mocha sauce & 2 pumps sugar free vanilla syrup. top it yourself with a light serving of half & half cream!🖤⠀
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do you find yourself confused about what to order at starbucks too?🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️ do you go out to eat often and know you’re eating high calorie foods but are unsure how to make them better fit your diet for weight loss?🙊 take the chance and apply to my alumni slim down program (link in bio) where i teach you simple starbucks swaps that will taste just as good as your regular order!🎉💫⠀⠀
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#starbuckssecretmenu #starbucksforlife #fatlosstip #fatlossfood #trackingmacros #macrodieting #macrosonpoint #fuelyourbodyright #countingmacros #macrofriendly #nutritionfacts #flexiblediet #caloriedeficit #calorie #weightlosscoaching #caloriesincaloriesout #caloriesburned #losingweightjourney #myweightloss #summershred #weightlossgoal #weightlossforwomen #sororitygirls #collegelifestyle #shapemagazine #workingwomen

comment 181 star 15,650 August 2019

Which side would you choose?👇🏼⠀
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credit @sorority.nutritionist✨⠀
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you b***s already know this, but i’m a proud supporter of starbucks!😘 when working with my clients in my 1:1 coaching program, i actually get really excited if one of my b***s asks me about what to order there. why?? 1) most women i work with are frustrated that they can’t lose weight despite having no idea how many calories they consume in their morning coffee🙈 2) i get to share my simple starbucks swaps to help them make realistic adjustments to their order to help them lose weight👯‍♀️⠀
.⠀
during a recent check-in call with my client, she told me she orders a white chocolate mocha almost every day!!!👏🏼 she knew it tasted “too good” to be “healthy” however she had no idea she was consuming an additional 3,000 calories per week ordering this drink every morning!😬⠀
.⠀
instead of cutting it out completely, we talked about cutting back on how many days per week she orders this drink and thought of a fun way to swap some of those calories to help her save them for real food!🍔 i shared this easy swap with her to help her save 300 calories per day, and she’s been hooked since!!⠀
.⠀
to order my white mocha cold brew, ask for a grande cold brew with 1.5 pumps white mocha sauce & 2 pumps sugar free vanilla syrup. top it yourself with a light serving of half & half cream!🖤⠀
.⠀
do you find yourself confused about what to order at starbucks too?🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️ do you go out to eat often and know you’re eating high calorie foods but are unsure how to make them better fit your diet for weight loss?🙊 take the chance and apply to my alumni slim down program (link in bio) where i teach you simple starbucks swaps that will taste just as good as your regular order!🎉💫⠀⠀
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#starbuckssecretmenu #starbucksforlife #fatlosstip #fatlossfood #trackingmacros #macrodieting #macrosonpoint #fuelyourbodyright #countingmacros #macrofriendly #nutritionfacts #flexiblediet #caloriedeficit #calorie #weightlosscoaching #caloriesincaloriesout #caloriesburned #losingweightjourney #myweightloss #summershred #weightlossgoal

comment 57 star 5,914 August 2019

Burn more calories without exercise
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🔔follow 💖 @active_weightloss for the best healthy tips and find out how to lose weight on instagram
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despite what you might think, exercise doesn’t burn all that many calories. and the even sadder truth is that the more we exercise we do, especially in the form of moderate intensity, long duration cardio, the fewer calories we burn. so eventually it will take you 60 minutes to burn the same amount you used to doing only 30 minutes. and who has time for that?⁣

but now the good news. that means you don’t have to spend hours working out every day to get results!!⁣

on average, you might only burn a few hundred calories per hour of exercise. which really isn’t that much, especially considering how easy it is eaten that back in a matter of minutes.⁣

the other thing to consider is that exercise is not innocuous, especially in excessive amounts. long duration cardio sessions and daily, high intensity workouts are really stressful on your body, and if you keep up with them long term, eventually your body will start breaking down.⁣

in that case, it’s beneficial to find other ways to burn calories that aren’t so time consuming and aren’t such a burden on the body.⁣

enter n.e.a.t., which stands for non exercise activity thermogenesis. which is basically a fancy way of saying the amount of calories you burn during the day outside of your structured workouts.⁣

all of the activities i listed here can be considered n.e.a.t, and while it might not seem like much, the calories can really add up.⁣

and it can easily be the reason why you lose weight or gain weight over time. so often we want to blame our slow metabolism for our weight gain, when it’s more a matter of just being way less active during the day.⁣

so before you go adding more exercise or slashing your calories to see faster f*t loss, give some of these suggestions a try. i’ll bet that if you are really mindful about getting more movement, you’ll see far faster progress.
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by @marcinevin
#calories #burnmorecalories #caloriesburned #burningfat #burningcalories #burncalories #howtoburncalories #caloriesburn #cardioexercises

comment 33 star 5,704 4 weeks ago

🌈 80 kcal of bread vs 80 kcal of rice crackers 🍞
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whole mill bread 🥪 ⠀
both these portions have the same calories, yet the bread on the right has way more nutrients than the rice crackers 😳 yep! it's true! 🙌🏼

per slice this bread has 4g of protein, 13g of carbs and 2g of fiber 🌱 while the 2 crackers have 2g of protein, 16g of carbs and 0g of fiber... ⠀

many eat this type of crackers (sometimes 3, 4 or 5 at a time 😱) instead of bread thinking it's "healthier" and they're keeping their calories down... but when you add up, you would be better off eating 1 or 2 slices of bread, getting more protein and fiber 💪🏼

so don't be afraid of bread, if you choose the right one you can actually be doing yourself a pretty good favour instead. 👀🔥
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tag and share 💚 😊 .
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credit: @nutritional_factz
#fitnesslovers #rice #weightlossgoal#ricecakes #dietgoals #bread #vegan #losingfat#weightlosscoach #gymaddicts#gymfitness#weightlossmeals #weightlossprogram#flexibledieter#healthyweightloss #fitnessprogress#veganlife #fatlosstip#weightlosstips#workouttips #fitness #workout#weightloss#intermittentfasting #ifitfitsyourmacros#iifymgirl#iifymwomen #iifymfood #flexiblediet#flexibleeating

comment 73 star 3,747 5 weeks ago

What is your biggest distraction ???⁠

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#plusfitness #onlinefitnesstrainer #fitnessmaster #trainingonline⁠
#fatlossnotweightloss #fatlosstip #weightlossguide #weightlosssecrets⁠
#personaltraineraustralia #personaltrainersydney #personaltrainermelbourne⁠
#fitnesssydney #fatlossadvice #onlineworkout #fitnessforeveryone #aussiedad #anytimefitnessaustralia #fitnessfirstaustralia #fitnessprograms #australianfitness⁠
#australiafitfam #indiansinaustralia #nashaatzone #onlinefitnesscoaching #fatlossplan #loseweightnaturally #fitnessadvice #workoutadvice #pakistaniinaustralia #sydneydads⁠

comment 2 star 6 47 minutes ago

🌈 what do you think is the worst breakfast food!?
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🥣cereal. a 2011 report by the environmental working group (ewg) examined some of the most popular breakfast cereals consumed by children. it found that a 1-cup serving often contains more sugar than 3 chocolate chip cookies.
-
🥞pancake. pancakes and waffles are made from refined flour and topped with high-sugar syrups. they may promote insulin resistance and increase the risk of obesity, type 2 diabetes and other diseases
-
🍞toast with margarine. toast with margarine raises your blood sugar and insulin levels, causes rebound hunger and increases your risk of weight gain and heart disease.
-
🥯muffins. muffins are usually high in refined flour, refined vegetable oils and sugar, all of which are very unhealthy.
-
🍾fruit juice. despite a reputation for being healthy, fruit juice is very hign in sugar. it actually contains a similar amount as sugary soda.
-
🥧toaster pastries. toaster pastries are high in sugar and refined carbs, yet low in protein, which can increase hunger and food intake.
-
🥮scones with jam and cream. scones topped with cream and jam provide little nutrition other than calories. easily digested carbs and a lack of fiber can drive hunger, leading to increased food intake and weight gain.
-
🥛sweetened yogurt. sweetened yogurt is very high in sugar, and may contain more of it than ice cream. it also lacks the natural dairy f*t that can increase fullness.
-
🍡granola bars. granola bars usually contain several types of sugar that negatively affect blood sugar and insulin levels. they also lack protein and fiber.
-
🌮processed, gluten-free breakfast foods. gluten-free packaged foods are made with flours that raise blood sugar, which may lead to elevated insulin, increased appetite and weight gain.they also lack protein and fiber, which contribute to fullness.
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tag and share 💚 .
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rp @phetfit
#fitnesslovers #rice #carbs#protein #dietgoals #bread #vegan #losingfat#weightlosscoach #gymaddicts#gymfitness#weightlossmeals #weightlossprogram#flexibledieter#healthyweightloss #fitnessprogress#fish #fatlosstip#weightlosstips#workouttips #fitness #egg #brekfast

comment 6 star 280 1 hour ago

2014 : i had just graduated college. i was around 350 pounds or so maybe more. i try tons of fab diets, but nothing ever stuck.
2015: i ended up losing some weight after college but after i broke my ankle i had gain even more weight back. i had made it to 420 pounds.
2016: after the many medical issues and fail attempts to lose weight i knew i needed to fix my health. at 420 pounds i started a journey that would change my life. from all my pass failed attempts i knew where i went wrong. this wasnt a diet this was going to be a lifestyle change. so started tracking my food intake and exercising daily.
2017 : in 2017 i was down over 200 pounds from 2016. all my hard work had paid off. i continue to make tracking my food and the gym part of my life.
2018: i had to come to the realization that i was at maintenance and i was no longer was overweight. i just had loose skin. i didnt need to lose anymore weight.
2019: ive manage to continue my healthy lifestyle and stay in maintenance. i track my calories randomly sometimes and workout 5 times a week.
through this whole journey ive learned alot of things. 1. weightloss takes time. 2. doesnt matter how much you exercise you cant out run if your over eating your calories.
3. losing weight all about calories in vs calories burn
4. losing weight is hard but not giving up is harder!💪❤
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follow @fittutorials.ig
follow @fittutorials.ig
follow @fittutorials.ig
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try best weightloss programme to loose.
check link in bio @weightlosstips.247.
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📸 @vsg_queendiet
#lifteddodge #8020rule #caloriesburned #caloriesdeficit #musclegrowth #caloriesurplus #musclemorph #fatlosstip #losefatgainmuscle #tntfitness #loseweightfaster #gymadvice #fitnesshealth #workoutplaylist #usefultips #musclegaining #musclemasss #weightlossresult #buildingmuscles #sixpackchallange #caloriecountingjourney #coreworkouts #healthychoices4ahappylife #flatstomachworkout #fitnessbenefits #fitnessexercises #exercisesguide #homeworkoutideas #fitnesstips #dietplanner

comment 0 star 5 2 hours ago

Which team are you fᎡᎬᏚᎻ or fᎡᎾᏃᎬn⁉️ .
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are you struggling to lose weight?
check out👉 how one woman discovered the female fat-loss code missed by modern medicine and lost 84lbs.using a simple 2-step hack that 100% guarantees shocking daily weight loss.
click the link in bio for more information.
👉 @weightloss_motivation26 👈
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did you know there is almost no difference in nutritional value when it comes to fresh vs frozen produce. ⠀
frozen fruit might have more nutrient dense properties as they are picked when its ripe & immediately frozen.⠀
usually, no chemicals are added to produce before freezing. ⠀
during the process from being picked to frozen, fruit and veggies are usually washed, blanched, cut frozen and packaged all within a few hours. ⠀
most fresh fruit & veggies are picked before they are ripe and will ripen during transportation. ⠀
they can be in transportation anywhere from 3 days to several weeks (up to 12 months for certain produce) before arriving to a distribution centre. ⠀
during transportation, fresh produce is generally stored in a chilled, controlled atmosphere and treated with chemicals to prevent spoiling. ⠀
bottom line, frozen produce are snap frozen soon after they’re picked, they are just as nutritious (sometimes even more) than fresh… ⠀
for some foods there is a compromise on taste and texture once the food is defrosted. ⠀
for me personally 🙋🏻‍♀️ i love frozen berries for my smoothies & yoghurt…⠀

as for veggies i do like frozen corn, peas and carrots for soups but do prefer the rest of my veggies fresh for the taste and texture…⠀

what do you prefer? ⠀
source of info https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables

❤ via @change_begins_with_you
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#weightlossideas #weightlossdiet #weightlossinspiration #weightlossjourney2019 #weightlosstruggle #weightlosscommunity #lossweight #lossweightfast #lossweightchallenge #fatlosstips #fatlosshelp #fatlosstip #loseweightnow #loseweightgethealthy #loseweightnowaskmenow #intermittentfasting #intermittentfastingresults #intermittentfasting23hours #fitnessjourney #fitnessgirl #fitnessgirlsmotivation #fattofit #fattofitjourney #fattofitmom #fattofitagain

comment 0 star 14 2 hours ago

Focusing more on lowering body f*t off our body is more beneficial for our long term health than our weight on a scale.
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you do not need to be insanely lean, but lowering it down to 12-14% with added lean muscle mass will improve your daily life.
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many chronic diseases are correlated with a high body f*t percentage so we want to build a lifestyle that assists in lowering it over time.
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focus on eating more whole foods and less processed foods. more water, less pop. more greens, and less chips. more fruits and less candy. more walks, less tv. more playing sports, less watching them. .
what’s a healthy active lifestyle you can build?!🤔
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let me know what your body f*t percentage is below! .
caption by: @alexrichardson.fit @alexnroberto .
content by: @trainwithcarsen #fatloss #fatlosscoach #fatlossjourney #fatlosstips #fatlosstip #fatlosstransformation #fatlossgoals #weightloss #weightlossjourney #weightlosstransformation #weightlosstips #weightlosscoach #weightlossgoals #onlinecoach #onlinecoaching #richardsonfit #richardsonfitness #onlinetrainer #fitnesscoach #fitnesslifestyle #healthlifestyle #fittip #fittips #bodyfat #bodyfatpercentage #bodyfatloss

comment 1 star 28 4 hours ago

✅ i think that eating out is rarely about food, it's more about company and vibes ✨ do you agree? 🤔 comment below 👇.
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👉 follow @fitfastmom for more 👈
👉 follow @fitfastmom for more 👈
👉 follow @fitfastmom for more 👈
➖➖➖➖➖
➡️ save the post for later 🙌
➡️ tag a friend who would like this ❤️
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📷: @blogicomics
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#fatloss #fatlosstips #fatlosstip #fatlosshelp #fatlossfoods #fatlossfood #fatlosscoach #fatlossgoals #fatlossjourney #intermittentfasting #intermittentfastingresults #intermittentfasting16hours #fastingforweightloss #ketofasting #fitfastmom #lesliedoesketo #lowcarbmom #lowcarbmomma #fitmomsrock #fitmommy #fitmomlife #fitmomsofig #ketomomma #ketomoms #momproblems #ketoonabudget

comment 11 star 65 8 hours ago

It’s easy to judge those who achieve overnight success or gain a lucky break. truth is, had they not toiled away at their goal for years they would not have been in the right place to attract success. had they given up or changed their goal, the opportunity may not have been presented to them.

slow progress does not equal failure. it is progress, however slow because you are moving toward your goals and desires.
because when the time is right, success will greet you, not because you are deserving of it or have earned it, but because you have pursued it long enough to know it is your right to claim.
#healthymomma #healthymama #fitmomgoals #healthymomlife #healthylivingjourney #healthyishappy #healthgoals #transformationcoach #transformyourmind #transformationinprogress #fatlosstransformation #fatlossgoals #fatlosstip #losefatfast #losefat #loseweightnow #slimdown #losebellyfat #eattolosefat #losebodyfat #nodiet #nodietbutlifestyle #nodietapproach #nourishyourself #nourishyourbody

comment 0 star 28 9 hours ago

Our 5 week challenge at bootcamp starts from tomorrow!

we're buzzing to have filled 9 out of the 10 spaces we had for it (and probably even the last one too). which means more people will be able to change their lives, have an opportunity to fun a fitness they enjoy and have fun in the process.

all before the end of 2019 so they can go into 2020 feeling fitter, more in shape and stronger!

keep your eyes peeled - you'll be able to see their progress over the coming weeks and just what can be achieved through group training, accountability and support from us and finding a group of people that want the best for each other 🙌🙌

comment 1 star 10 10 hours ago

How 'asking the right question ' works

don't ask why you can't do something ( why can't i exercise?). instead, flip it around and work with your brain. ask 'why do i find it so easy to exercise/go for a daily walk/move more? '
this is a more detailed explanation as to how 'asking the right question ' works.
#movemore #toptipsforwomenover40 #movingmore #therightquestion #brainhacks #howtotrickyourbraintoexercise #bestwaytostarttheday #howistarted #tipoftheday #instafit #workwithyourbrain #gettoknowyourbrain #100poundsdown #exercisemore #walking #fitnesstips #solveit #eureka #inspiration #problemsolved #fatlosstip #why #whycanti

comment 0 star 10 11 hours ago

Training over the past week or two has been a little meh.

between a small cold that came and went quickly, starting to play football again and a weekend of socialising with a few drinks - i've not been able to push myself as much with the weights.

training feeling a little meh like that can, and will, happen from time to time. i repeat it to clients that not every session is going to feel amazing. some sessions or weeks might not feel like you've made extra progress from the last and that's okay.

consistency over the long term with training is more important than making every single session better than the last.

heading into the busy festive period when more and more socials are going to be enjoyed, it's good to remember that - including myself.

if someone tells you their training is always amazing or if what you see on social media makes it look that way, just remember it's not reality.

stay consistent over time, enjoy most of your training and things will take care of themselves 👌

comment 1 star 19 11 hours ago

Is this the reason you're not getting results?

yes & no 🤔

so to start with i’m a late night eater, i love it. so don’t be getting embarrassed if you are too.

now there is two schools of thought here as to whether this is an issue for you.

if you have a busy lifestyle and prefer to eat later on in the day.... eating more food volume in the evening doesn’t pose a problem.

but it does pose a problem if you have a lack of control and don’t account for what you're munching on.

if this leads to ‘extras’ that take us over that critical energy balance threshold this could suddenly undo your days efforts of nailing your goal.

another one to look out for.... it eating certain types of foods near to bedtime interferes with your sleep quality (big sugar dumps) we either need to address the choice of snack or aim to bring the snack forward to earlier on in the day.

on the flip side for many of us stressed people carbohydrates can act as a a great tool to reduce stress via the hormonal response of increasing serotonin levels which stabilise our mood to initiate chill for bed time.

so with these factors in mind it is first important to evaluate you and your habits/symptoms.

are you in control with your evening eating? if no it may be best to go for a bigger dinner and aim to put snacks in earlier on in the day when you're in control.

if your a bad sleeper..... it may be worth trialling whether a change in food timing in the evening has a positive affect on your sleep pattern/quality.

most of the time there really isn’t a definitive of what works best as a whole for food placing and timing. it is very much determined on the individual.

most importantly it’s important to take note if what you're doing right now isn’t delivering the visual change you do want to see.

if thats the case it’s time to make some changes. if you're unsure on how to structure your days eating click the link in my bio for more information as to how i can help you.

comment 1 star 23 13 hours ago

This annoys the 💩out of me; does it bother you too?!⁣

mainstream diet culture has mastered the art of shooting darts right at your insecurities 🎯⁣

they know how uncomfortable you feel in your body & about yourself. ⁣
they know how tempting all of the delicious holiday food is. ⁣
and, they know that you don’t think you feel confident enough in practicing balance. ⁣

😈 so they trick you 😈⁣

👻 into believing you need to “survive” the holidays ⁣
👻 they get you to buy a bunch of overpriced b******t tea that you think is ‘detoxing’ you, but in reality it’s just giving you the shits⁣
👻 they instill more fear in you about carbs, so you think you have a problem when you can’t stick to the strict diets ⁣

listen ladies, mainstream diet culture doesn’t want to help you, they want you to keep your problem so you can keep them in business 🤯⁣

until you realize how powerful you are, you’ll keep thinking you need ‘them’ to do it for you. ⁣

let me share a few tips that can really help you navigate the holidays and year round 👏🏼⁣

💦 stay hydrated - opt for water during the day and when the big meal or dinner out comes, choose a drink or two to enjoy ⁣
🍗 protein - don’t starve yourself all day, because you’re more likely to dive into the meal ravenous & regret it later. eat a moderate meal early & focus on protein sources that will keep you full, so you’re less tempted to fill up on junk. ⁣
👀 scope it out - big family gatherings or p*t lucks generally have a lot of food. scope things out before it’s time to dish up so you have a bit of a game plan on what you want to try. ⁣
❤️ enjoy - focus on enjoyment of the food over the avoidance of it. if there’s something you really love, have it. if there’s something you’re not sure you’ll like, take a small portion. if there’s something you know you don’t like, skip it (because let’s face it, not everyone is as good of a cook as you & it’s ok to say ‘pass’). ⁣

above all else, there are only a handful of holidays & special occasions throughout the year, so it’s okay to stop being so h*****n yourself and actually live your life! ❤️⁣

#memoriesovermacros #ditchthediet #holidayfood

comment 7 star 42 16 hours ago

Do i regret it? nope.
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do i feel guilty? nope.
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am i going to use it as an excuse to keep eating less nutritious food all day today?
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absolutely not.
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i’m back on it today.
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i’m still at an overall weekly deficit.
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and i still got over 80% of my calories from nutritious food this week.
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in case you were wondering, the cocktails were moscow mule, dark and stormy, and paloma.
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and they were glorious 😋.
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please save this post for next time you’re feeling guilty about a diet misstep, and share it with someone who needs to hear this today.
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#rosentrain #weightlosstip #fatlosstip #fatlosstips #backonittoday #fatlossmotivation #losingweightjourney #losingweightmotivation #weightlossadvice #fatlossadvice #fitnessmotivations #torontopersonaltrainer #torontopersonaltraining #mfpjourney #caloriesincaloriesout #cico #caloriedeficit #weeklycaloriedefecit #iifym #ifitfitsyourmacros

comment 19 star 130 16 hours ago

👣👣👣 follow us for daily update
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>>burn f*t faster in female trouble spots by freeing up f*t cells for use as “on-demand” energy.🏋️🏋️🏋️🏋️
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. >>lose weight 6 times faster than today’s most popular commercial diet without counting a single calorie.🏋️🏋️
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🙏🙏🙏🙏🙏
>>visit our website for more information
(click the link in the bio) .
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credit to - 📷@dreaming__fitness
#fatlossdiet #fatlossfoods #fatlosscoach #fatlossgoals #fatlossjourney #fatlossprogress #fatlossprogram #fatlossplan #fatlosstransformation #fatlosstip #fatlosstraining #fatlosstipsforfemale #fatlossprogramme #losefats #losebelly #losefat #losethatfat #losebodyfatstaylean

comment 0 star 13 19 hours ago

Sugar addiction exists and according to experts, it might be as addictive as cocaine😵

i have been addicted to sugar for 15 years especially to nutella

not anymore,

i will tell you what i did and how i withdraw myself from sugar and stop the cravings



#sugarcravings #sugaraddiction #mariamotivates #weightlossupport #lebanonlove #sugarfreeliving #fatlosstip

comment 0 star 79 19 hours ago

When you know the habits that don’t serve your f*t loss goals, why is it still hard to let them go? because your brain calculates the deficit a habit loss brings and it freaks out. our brain loves status quo.
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you (when starting a new habit): “i’m gonna eat healthy from now on. control the portions i eat. only allow tasty foods which causes inflammation as a rare treat.”
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your brain: “oh no you’re not. it took us awhile to get to this comfortable place; don’t ruin things by changing.”
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for me, it was the comfort i got when eating. one warm bowl of “arroz caldo” (aka chicken rice porridge) comforted me when i was sick. then, it made me feel better when i was stressed. and the next thing i knew, i was binge eating each time i felt stressed. and i felt stressed a lot. i woke up one day feeling c****y all the time. what happened?!
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habits happened. the good news? when you steadily replace unhealthy habits with healthy ones, your brain doesn’t see this as a threat and it goes along for the ride. until one day, you wake up and you’re feeling fantastic most of the time.
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in my example above, i didn’t withhold food as comfort to start. instead, i added meditation. reading for pleasure. walking with and playing with my dog. each time i felt stressed, i did these and steadily decreased my reliance on food. my brain cooperated and now, i no longer stress eat. the key: slow and steady replacing of old habits with new ones.
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type ‘yes’ if you agree.
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#fatlosstips #fatlosshelp #fatlosscoach #fatlossgoals #fatlossguide #fatlossjourney #fatlossprogram #fatlossplan #fatlossprogress #fatlossmotivation #fatlosstip #fatlossadvice #bodyfatloss #lossfat #fatlossnotweightloss #femalefatloss #fatlosssecrets

comment 9 star 160 20 hours ago

Make sure you follow 👉@dailytips.fatloss 👈
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💥the true reality to achieving your dream body💥
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tag a friend who is just starting out in the gym💪🏼
————
repost: @smurray_32
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in follow up from yesterday’s post, i had a plethora of comments asking whether it was really true that being 6% bf comes will joining the “team no boner” club so let’s discuss. now, although a lot of you were claiming to be (or have been) 6% bf without experiencing any negative impacts, the harsh reality is that, you likely are/were not 6% as people are terrible at guesstimating their bf% and/or are relying on the use of skin callipers which have shown to be highly inaccurate method of body composition analysis (walia, 1992)

so, although there may be certain individuals who do not experience a loss of libido with a very low bf%, it is still very common to see when diving down into extremely low levels of bf and this is mostly as a result of the sheer stress that being that lean places on the endocrine system (hormones)

correct, studies on those at extremely low bf% report decreases in leptin, insulin, testosterone, eostrogen & thyroid hormones with a subsequent increase in ghrelin & cortisol as (rossow et al 2013, maestu et al 2010, hagmar et al 2013). as both test & oestrogen have shown to play key roles in both male & female reproductive & metabolic function (bain 2007, mills et al 1992, alexander et al 2007), a decrease/lack of them naturally comes with an impaired reproductive & metabolic functioning and hence you join the “team no boner” club

also, the overall response to just being severely calorically deprived can impact reproductive functions as, in females especially, folliculogenesis is stimulated by energy (boland 2001), particularly glucose & chronic energy deficits can impact reproductive capacity via the suppression of gonadotrophin-releasing hormone (gnrh) secretion which can have downstream effects on fsh, lh & growth hormone.

comment 5 star 600 21 hours ago

How to start getting fitter ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
if you’re struggling to build momentum to reach your fitness goals you will benefit from breaking them down and forming smaller habits week by week rather than trying to make huge behavioural change in one go
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implement the following habits to make a permanent change and stopping spinning your wheels
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1 - focus on your food
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the most important decision you make each day is what to eat. keep your nutrition simple. if you’re goal is to lose weight, create a small calorie deficit and focus on eating satiating foods to make dieting easier
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2 - improve your sleep
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getting a good night’s slumber is more beneficial than a late night netflix binge or another round of candy crush. remind yourself that you’ll wake up with a clearer head, better looks, a better mood or better health
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3 - make exercise a habit
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you don’t need to start a workout program that requires you to go to the gym 5x a week, you just need to start making time to exercise and actually doing it
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4 - stick to a simple program
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keep your program basic and focus on making it specific to your goals. there are a lot of complex programs around but the best focus on doing the basic exercises well. you don’t need fancy equipment or complicated programs to make progress
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5 - apply progressive overload
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as your body adapts to your training plan it is important to keep ensuring workouts get harder to make progress. keep a log of your previous workouts, refer back to them before you exercise again and make a small improvement to see the best results
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6 - make a permanent change
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by changing bad habits one by one you’ll have a lot more success in making a real long lasting change that is sustainable, enjoyable and realistic. the most important thing for fitness is adherence and consistency
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credit: @whenharrymetsalad

comment 4 star 123 21 hours ago

𝘔𝘢𝘯𝘺 𝘤𝘩𝘢𝘪𝘯 𝘴𝘮𝘰𝘰𝘵𝘩𝘪𝘦 𝘱𝘭𝘢𝘤𝘦𝘴 𝘶𝘴𝘦 𝘫𝘶𝘪𝘤𝘦 𝘸𝘪𝘵𝘩 𝘢𝘥𝘥𝘦𝘥 𝘴𝘶𝘨𝘢𝘳 𝘢𝘯𝘥 𝘴𝘩𝘦𝘳𝘣𝘦𝘵 𝘪𝘯 𝘵𝘩𝘦𝘪𝘳 𝘳𝘦𝘤𝘪𝘱𝘦𝘴. ⁣⠀
⁣⠀
while fructose itself isn't bad for you, in fact it's vital for proper thyroid function, without the natural fiber, vitamins, and minerals found in fruit your body can't process the fructose correctly. ⁣⠀
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stick to smoothies with whole fruit and ingredients that are organically sourced.⁣⁣⠀
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𝐂𝐡𝐚𝐢𝐧 𝐏𝐢𝐧𝐞𝐚𝐩𝐩𝐥𝐞 𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:⁣⁣⠀
🍍pineapple juice⁣⁣⠀
🍍strawberries⁣⁣⠀
🍍pineapple sherbet (contains milk)⁣⁣⠀
🍍ice⁣⁣⠀
🍍bananas⁣⁣⠀
🍍greek yogurt (contains milk)⁣⁣⠀
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vs⁣⁣⠀
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𝐏𝐢𝐧𝐞𝐚𝐩𝐩𝐥𝐞 𝐆𝐢𝐧𝐠𝐞𝐫 𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐑𝐞𝐜𝐢𝐩𝐞:⁣⁣⠀
🍍1 organic banana whole⁣⁣⠀
🍍.5 cup organic grass fed yogurt⁣⁣⠀
🍍.25 tsp raw honey⁣⁣⠀
🍍1 cup organic pineapple⁣⁣⠀
🍍2 tbsp organic ginger⁣⁣⠀
🍍.25 tsp organic cinnamon⁣

comment 3 star 43 Yesterday
comment 0 star 30 Yesterday

Today marks 1 year since i decided enough is enough and i really need to do something about my health! and also it happens to be #transformationtuesday :)and i decided to share with you my most vulnerable pictures. it’s almost 90 lbs difference! i can say i’m embarrassed how i let myself go but when you are in that state of mind it’s very hard to change your mindset unless you have a desperate reason to change. and that’s not even at my highest. i have done so much damage to my body over many years and have tons of loose skin and stretch marks. i am still working on it and can’t wait to see what my body is capable off!
so thankful for my coach @ketoshreds and his life changing program! after being stuck for a while his program gave me hope and changed my life forever!
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story of @irina.keto.19 .
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#weightlossstory #fatlosscoach #weightlosshelp #weightlosstips #weightlossupport #weightlossgoal #weightlossrecipes #weightlossideas #weightlosssupport #weightlosschallenge #weightlossmission #transformation #fatlosschallenge #fatlossnotweightloss #fatlosstip #fatlossadvice #fatlossdiets #bellyfatloss #fatlossguide #fatlosssupport #fatlossforever #fatlossnutrition #fatlosstipsforfemale #lowcalorie #calorie #chicken #caloriecounting #lowcaloriemeals

comment 2 star 16 Yesterday

👋if i had to explain how you can lose fat/weight in 60 seconds or less... it would be in this video.
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this is a video i made on @tiktok explaining how you can find your calorie deficit.
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there is more to this of course... but this is a good place to start if you have no clue on what to do.
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and no it isn't 2,000 calories for men and 1,500 calories for women.
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i see that being used a lot as a fixed caloric intake for every individual who wants to lose weight.
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but everyone's activity level and body is different.
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it doesn't matter what diet you are on, you need to understand your calorie intake.
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yes... you can get results by not tracking your intake at all.
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but it's like driving without a map or gps.
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you might get to your destination if you don't use guidance.
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but if you were to track or have a direction of where you are going... i'm sure you will have an easier time getting to the destination.
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same goes for losing body f*t and weight.
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i highly recommend people to track and measure something.
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this allows you to learn and understand how much you are eating.
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calories will always count.
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regardless if you track or not.
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but if you have a define goal of fat/weight loss. or even muscle/weight gain.... start tracking.
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❤️hope you find this helpful!🙏
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need more help and accountability? click the link in the bio for coaching!
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#caloriedeficit #caloriesincaloriesout #fatlosstip #fatlosshelp #nutritiontip #nutritionadvice #losingfat #weightlosstip #weightlossadvice #onlinecoach #onlinecoaching #fatlosscoach #trainertip #caloriesmatter

comment 2 star 37 Yesterday

100-calorie protein by @charlie_smith_fit

it is with a regretful heart that i inform you that the delicious creaminess that we call peanut butter is not a protein.😔 so many times when talking with new clients they tell me that they had a "high-protein breakfast" because they put peanut butter on their toast.

i have to politely inform them that peanut butter is a fat, not a protein.
as you can see from the infographic above, if you eat 100 calories of peanut butter, you will only get 4g of protein.

on the contrary, if you eat 100 calories of chicken breast, you'll get 21g of protein.

does this mean peanut butter (or the others list on the bottom of the infographic) are "bad?" no, absolutely not.

but, if you need a high amount of protein (which will help you lose f*t & gain lean muscle) without the extra calories, then stick with high-protein foods like chicken breast, lean ground turkey, pork tenderloin, etc.

body f*t loss requires you to be in a caloric deficit, so you don't want the excess calories. use "fats disguised as proteins" like peanut butter with the understand that those f*t calories add up quickly.

if you know someone who could benefit from seeing this, tag them here.
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#chickenbreast #protein #highprotein #peanutbutter #peanutbutterlover #vegan #carnivore #eatmeat #fatlosstips #fatlosstip #fatlosshelp #fatlossmotivation

comment 0 star 27 Yesterday

I don't think it's any secret that alcohol isn't going to enhance weight loss. but how much harm is it really doing? let's take a quick look at how alcohol affects f*t loss so you can make more informed choices.
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first, while the sugar in alcohol is problematic it's the actual alcohol itself that is the bigger issue. while there are 3 macronutrients (protein, fat, and carbs) alcohol acts as it's own macro. in fact, when high enough amounts of alcohol are present in the body the digestion of it takes precedence over any other substance you ingest.
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so what does that mean? it means all energy is now devoted to getting rid of the alcohol and thereby shutting off any potential f*t burning. now if you're consuming food along with high amounts of alcohol it will automatically get stored as f*t because the body is dedicated to breaking down the alcohol you're drinking first and foremost.
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does this mean we can't ever indulge in a drink? it depends on your goals. one to two drinks a week may be okay granted you stick with low sugar, low alcohol drinks. it would also be in your favor to be exercising regularly and eating a balanced whole foods diet. so while it's not optimal to drink while trying to burn fat, it can be done with intentional consideration and lots of moderation.
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here are some other considerations to keep in mind around alcohol:
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📛 calorie dense but not satiating
📛 increases your appetite for sugary high carb foods
📛 lowers inhibitions around food
📛 can lead to overeating
📛 decreases exercise performance
📛 impairs recovery from workouts
📛 negatively impacts sleep quality
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what are your thoughts around alcohol and weight loss? what's working for you? let us know below!
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#cleaneating #weightloss #weightlosstip #weightlosstips #weightlosshelp #weightlossfood #weightlosscoach #diettips #caloriecounting #fatloss #fatlosstip #fatlossjourney #fatlosscoach #calories #iifym #flexibledieting #macros #habits #healthyhabits #alcohol #moderation #gettinghealthy #healthylifestyle #lifestyle #howtoloseweight #ketohelp #ketotips #ketogenicdiet #keto #fitandfueled @jchai333 @eats_by_dre_nutrition

comment 2 star 23 Yesterday

Where does your body f*t lie?!⚡️follow @alexnroberto @alexrichardson.fit @alexrobertomusic @athleticfitworld for daily fitness and health content!💪🏼save this to review later!🔰tag a friend who needs to see this!🙋🏻‍♂️
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focusing more on lowering body f*t off our body is more beneficial for our long term health than our weight on a scale.
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you do not need to be insanely lean, but lowering it down to 12-14% with added lean muscle mass will improve your daily life.
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many chronic diseases are correlated with a high body f*t percentage so we want to build a lifestyle that assists in lowering it over time.
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focus on eating more whole foods and less processed foods. more water, less pop. more greens, and less chips. more fruits and less candy. more walks, less tv. more playing sports, less watching them. .
what’s a healthy active lifestyle you can build?!🤔
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let me know what your body f*t percentage is below! .
caption by: @alexrichardson.fit @alexnroberto .
content by: @trainwithcarsen #fatloss #fatlosscoach #fatlossjourney #fatlosstips #fatlosstip #fatlosstransformation #fatlossgoals #weightloss #weightlossjourney #weightlosstransformation #weightlosstips #weightlosscoach #weightlossgoals #onlinecoach #onlinecoaching #richardsonfit #richardsonfitness #onlinetrainer #fitnesscoach #fitnesslifestyle #healthlifestyle #fittip #fittips #bodyfat #bodyfatpercentage #bodyfatloss

comment 0 star 40 Yesterday

Where does your body f*t lie?!⚡️follow @alexnroberto @alexrichardson.fit @alexrobertomusic @athleticfitworld for daily fitness and health content!💪🏼save this to review later!🔰tag a friend who needs to see this!🙋🏻‍♂️
.
focusing more on lowering body f*t off our body is more beneficial for our long term health than our weight on a scale.
.
you do not need to be insanely lean, but lowering it down to 12-14% with added lean muscle mass will improve your daily life.
.
many chronic diseases are correlated with a high body f*t percentage so we want to build a lifestyle that assists in lowering it over time.
.
focus on eating more whole foods and less processed foods. more water, less pop. more greens, and less chips. more fruits and less candy. more walks, less tv. more playing sports, less watching them. .
what’s a healthy active lifestyle you can build?!🤔
.
let me know what your body f*t percentage is below! .
caption by: @alexrichardson.fit @alexnroberto .
content by: @trainwithcarsen #fatloss #fatlosscoach #fatlossjourney #fatlosstips #fatlosstip #fatlosstransformation #fatlossgoals #weightloss #weightlossjourney #weightlosstransformation #weightlosstips #weightlosscoach #weightlossgoals #onlinecoach #onlinecoaching #richardsonfit #richardsonfitness #onlinetrainer #fitnesscoach #fitnesslifestyle #healthlifestyle #fittip #fittips #bodyfat #bodyfatpercentage #bodyfatloss

comment 15 star 873 Yesterday

The best matcha latte recipe🍵⁣

(not sure if that’s a cup of matcha but it’s green so i’ll use it😂) ⁣

i get asked almost daily how i make my matcha and thought i’d finally make a post about it. ⁣

when i first got pregnant i wanted to find a comforting drink to replace my morning coffee with. and i tried it at starbucks one day and fell in love 💕 so of course i had to find a healthier way to make it at home. ⁣

here it is⁣

1/2 cup oat milk (or any plant based milk, my favorite is oat) ⁣
1-2 scoops collagen peptides to make it extra nutritious @greatlakes⁣
1 tsp matcha (i like to try different kinds from amazon) ⁣

put all three ingredient in a frother. once done pour it onto to a cup and add hot water to the rest of the cup! ⁣

that’s it. it literally takes minutes to make if you have a frother and and electric kettle it makes the process so quick. ⁣

to make it more fall-ish i’ve tried adding cinnamon which is so warming for the body and extra comforting🍁🍂⁣

have you ever tried matcha?

comment 5 star 28 Yesterday

I’ll tell you a little secret... i gave away my weighing scale a few months ago. yes, this is unusual. after all, a scale is just a thing. i could still keep it around and not ever use it. but, i gave it up anyway. want to know why?
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i’m training my mind to measure f*t loss progress differently. see, for years, i always thought that losing f*t is about seeing a certain number on the scale. then, i discovered the complex nature of body fat. how in excess, it negatively impacts my mental health and ability to think clearly and be creative. and that one number doesn’t tell the whole picture. and yet, that’s how i measured whether i was successful in my f*t loss journey or not. red flag. no wonder why i quit too many times and didn’t stay the course.
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now, i measure my f*t loss progress by how i’m feeling. without self hating, i check with my feelings. am i grumpy? fatigued? depressed? anxious? most of the time? ok, now that i’m aware, let me check my habits. have i moved? stretched? hydrated? slept enough and well? eat whole, nutritious food i’m not sensitive to? accepted what i can’t change in my life? relaxed? played? had fun?
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fat loss habits are a lifestyle. not diets. or any other quick-fix solution. it’s because excess f*t is not only about being over a certain number. it’s about life.
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type ‘yes’ if you liked my little secret.
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#fatlosstips #fatlosshelp #fatlosscoach #fatlossgoals #fatlossjourney #fatlossprogram #fatlossprogress #fatlossmotivation #fatlossplan #fatlosstip #bodyfatloss #fatlosschallenge #fatlossnotweightloss #femalefatloss #fatlosssecrets

comment 15 star 176 Yesterday

Missing out is where you’re going wrong!

the advent calendar is a prime example of a ritual, a tradition that many of us adopt in our house holds.

the enjoyment that comes with opening a surprise door on that calendar leading up to christmas is exciting..... regardless of if you are an adult or a child.

these are the factors that do not need to be given up to get in shape.

this is only one of many traditions that go on throughout the festive period and trust me none of them are the reason you get to jan emotional about the potential weight gain you feel you have put on.

that weight gain has come from having a lack of structure around the christmas period.

you may have a social calendar but i am almost certain it doesn't involve a meal out every day for every meal over 31 days of december.

all those days in between your social events following a routine that is set up to enable f*t loss will likely prevent you gaining even a single pound over the christmas period.

this is exactly how i prevent my weight from yoyo'ing over christmas, i have a structure of meals i revert back to in between my social events and rituals.

they are my saving grace and they enable me to fit into my clothes and feel confident no matter where i am or what i am doing.

my message to you is to not miss out on the rituals you enjoy but make sure you have a solid structure in place that you can fall back on on your quieter days which will allow you to walk into january still fitting into your clothes with confidence.

luckily @theproteinballco have sorted me and my advent calendar ritual this year.... 25 days of protein balls bring on 1st december!! here's to results, socialising and enjoying every aspect of christmas.

comment 1 star 60 Yesterday

When i started working out i was useless. i had a personal trainer and even they had trouble getting me to do proper form. i remember her calling her bodybuilder boyfriend over to help, i just couldn't feel it in the muscles they said i should feel it in.

12 years later i have a wealth of knowledge with seven years of personal training experience and results to show for it.

but, like most of you. i sometimes forget to think about how i was when i first started. i only tend to focus on times i was in better shape. kind of frustrating don't you think?

so, i am reminding you (and me) to remember the original you. remember how far you have come and how much effort has gone into your body and if you are just starting out then you will know that it does get better.

#fitnerd #fitness101 #fitnesstips #fitnerds #motivationalfitness #motivationaltips #fatlossgoals #fatlosstip #fatlosstips #fatlossmachine #transformationthursday #beforeandafterpics #gymstuff #gymtips

comment 0 star 28 Yesterday

Everyone loves a good cheat meal! the problem is that when your intake of junk food is too high your get f*t or ruin your hard work for the week.

now, if you quit junk food entirely you will see results but here in lies a problem. if you are a junk food lover like myself you will crave the foods you like too eat and believe it or not it will stress you out.

think about the foods you love raises cortisol. this us our stress hormone. cortisol is a great hormone that helps us destress, its goal is to get you back to when you were happy.

so, when your cortisol gets to high your body begins to get tired, f*t loss decreases and you start losing sleep. this is usually when most people give up and go on a junk food bender.

but, what you should do is allow yourself to have one treat per week. control how much calories are in it and keep it small. its not a binge or a big meal. it should be the same or similar calories as your normal meals.

art by @naturally.jo
#fitnerd #fitness101 #fitnesstips #fitnerds #motivationalfitness #motivationaltips #fatlossgoals #fatlosstip #fatlosstips #fatlossmachine #cheatmeal #junkfood #nerdlife #geeklife #fitspo #motivationaltip

comment 1 star 24 2 days ago

A lil brew never killed nobody ⁣

my coffee order as of ~latte~ (ha ha ha) is a sugar free vanilla almond milk latte & i’m 𝐍𝐎𝐓 posting the calories or macros on purpose.⁣

if something makes you happy as s**t but it’s not necessarily “healthy” (like a regular vanilla latte), i think you should make any modifications you can & then allow some grace for yourself. i used to convince myself that i loved black coffee, but what i really loved was that it was 0 cal and an appetite suppressant. i do enjoy a cup of black coffee, but i also freaking love a latte and all it’s calories!!! so imma make the modifications i can & stop beating myself up over it! i hope you do the same.⁣

whats your go to order on a rainy morning when you just want a hug in a cup???

comment 25 star 228 2 days ago

We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest. ⁠

thanksgiving is just a couple of weeks away.. i know crazy right?! this year is fly ing by.⁠

one of the hardest things to do is trying to lose weight during the holiday season.⁠

the holidays are a non-stop food action for a lot of us. for me (back in the day) thanksgiving dinner wasn't just a meal--it was a weeklong event of parties and leftovers galore. ⁠

i was the leftover king.⁠

christmas? try a three-week sugar bender on everything imaginable. ⁠

we have plenty of excuses not to follow-through on our weight loss journey during the holiday season, but you can stick with it (without feeling deprived). ⁠

living healthfully doesn’t mean hitting the pause button for one-fourth of the year.⁠

⁠ ⁠

#fatlosshelp #fatlosstips #fatlossgoals #eatingwell #eatingood #eatingforhealth #eatingright #healthyeatingideas #nutritiontips #nutritionmatters #fitnessnutrition #nutrition #fatlossdiet #nutritiongoals #fatlosstip #fatlossnotweightloss #weightlosstruggle #weightlosstip #weightlossroutines #fitlifejourney #junkfoodaddict #foodcraving⁠

comment 0 star 9 2 days ago

It’s important to understand that tracking is not perfect.

the consistency is what counts.

think of it in these terms when you are logging your food each day.

good - hit your target calories within +/- 100-200 calories

better - hit your protein target within +/- 10g and +/- 100-200 calorie target

best - hit all macronutrient targets within +/- 10g

obviously i don't expect you to be in the best category all the time, but you should be striving for at least good on a daily basis if you want to achieve your goals and accelerate your progress.

you don't have to be perfect, just consistent!
⠀⠀⠀⠀⠀ sound doable?

comment 1 star 76 2 days ago

The f%ck it attitude and f*t loss!😤🔥tag a friend who needs to see this now!🙋🏽‍♂️
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“this has come up again with one of my lovely clients so thought it was a good idea to give it a revisit.

what we’re talking about in our weekly check-ins was falling back into that yo-yo dieting/lifestyle or what i like to call it “the f**k it attitude”. i call it the “fuck it attitude” because that’s what it is you’re just saying f**k it and pile all the weight back on and more.

everyone is looking for that short term fix because they are at risk of wasting money for the long term fix.

hear me out... you want to lose f*t yer? you want to lose it and never see it again yer? then why are you investing your hard earned money to companies such as herbalife, isagenix, boombod and all of these ballbag companies who have one thing in mind and that is selling a quick fix without teaching the fundamentals.

is it because you are scared to invest in something that doesn’t promise quick results?

the stuff that works for long term isn’t based on quick results. it’s based on sustainability and change behaviours for the long term to keep the f*t off forever.

what are the fundamentals?

sleep😴
nutrition🥗
neat🚶🏽‍♂️


#weightlosshelp #fatlossprogress #fatlosstip #fatloss #weightloss #fatlosstransformation #fatlossjourney #weightlosstransformation #nutrition #moveyourbody #weightlossinspiration #fatlosstips #fatosstip #nutritiontips #nutritiontip #sleep #consistencyiskey #consistency #takecareofyou #takecareofyourself #healthyliving #healthylifestyles #getactive #lovelife

comment 0 star 53 2 days ago

‼️reverse lunges‼️
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get the low down on this knee-saving, booty-building exercise in my latest blog post.
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link in bio!

comment 3 star 13 2 days ago

A few things to keep in mind before running back to a low-carb diet ⁣

i was the ka-ween of low carb/no carb diets!⁣

mostly because i was holding tightly to a subconscious fear of getting fat, being unwanted, & unlovable. different story for a different day 😉⁣

in my late teens it was all lettuce, all the time. i convinced myself i “didn’t like” ice cream (but who was i kidding, my first job was at dq 🍦)⁣

into college & my mid-late 20’s, i was still convinced carbs were the enemy. i’d start all of the restrictive diets, and never finish them because the carb cravings would get so strong that i’d say, “eff it” and be face deep in all the things 🍫🍪🍩🍕🍷🧁🍰🍺. ⁣

did i ever ask myself what i wanted?! nope!!⁣

i listened to so much b******t that spoke directly to my fears, that i never took time to decide for myself how i enjoyed fueling my body! turns out, i like carbs, hence the reason trying to live like i didn’t need them, always led me to those crazy binges 🤯🤯⁣

a few things to keep in mind when you are tempted to take your diet to the extreme 👇🏼⁣

🚫 it never lasts - extremes are never sustainable & crash-dieting every time you need to lose a few pounds, isn’t as effective as you think it is (you’re losing water weight, not fat)⁣

🚫 digestive issues - yep, eliminating carbs often leads to bloating, constipation, dehydration, & vitamin deficiencies, due to the lack of fiber and nutrients from carb sources you took away. ⁣

🚫 mood swings - carbs are an energy source, so being low energy, sluggish, & cranky as hell because you can’t 💩 doesn’t make you much of a treat to be around. ⁣

🚫 fitness suffers - you may feel like your effort is at a 10, when you’re really at a 6. when you run out of glucose (comes from carbs & is stored in the muscles as fuel), your workouts begin to break down muscle, which is bad for your body and your metabolism.⁣

💪🏼🔥 long story short, if you want a leaner, body, without going crazy, lift weights + eat carbs + rest + repeat!⁣

📥 if you’re having trouble finding the right balance or want to know what’s best for your body, send me a message - let’s chat! #foodfreedom #thatcarblife #fitfuel

comment 25 star 161 2 days ago

How are we already have half through november?!😲⁣


tell me where you’re at with your goals.⁣
what’s one step you’ve taken to get closer to the goals you set out for yourself.⁣


drop a comment below and let’s cheer each other on to finish strong👇🏼⁣


#shapedbyshari #lifttolose #fatlosstip #fatlossjourney #healthtip #bossbabe #busybabe #girlboss #busymom #workingmom #workingmama #corporatemom #femaleentrepreneurs #weightloss #fitnessjourney #womenwholift #nomorediets #balancedlifestyle #professionalwomen #busywomen #healthylifestyle #intuitiveeating #foodfreedom #losefat #burnfat #loseweight #weightlossjourney #mamaswhowork

comment 2 star 27 2 days ago
comment 0 star 55 2 days ago

Follow 👉 @boozzyandass for more healthy tips and tricks 😍💪🥑
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6 rules for f*t loss🔥
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read below for more info!👇
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tag a friend who is struggling to lose fat.
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we all know that the most effective way to lose f*t is to track calories/macros and achieving a caloric deficit. however we can’t do this forever, especially after coming from a rigid diet plan.
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this is where these 6 rules come in handy. by implementing the rules of this blueprint you will be able to maintain the results you achieved. following the blueprint will allow you to stay lean even when you’re going out with your friends, socialising, traveling and living your life!
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obviously you don’t have to live and die by them, but if you do this most of the time, you’ll set yourself up for success.
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these rules are also great if you’re starting your f*t loss process, without having to think about the science and serious commitment needed for effective f*t loss. if you’re highly overweight, these rules will help you lose your first few pounds. but in order to achieve that single digit body fat, tracking macros and calories to achieve a calorie deficit is required.
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📸✍️ @the.perfectdiet

#fatlossfoods #fatlossvegan #fatlosstraining #fatlossblitz #fatlossprogress #fatlosscoach #fatlosstip #fatlossblog #fatlossmurah #fatlosshelp #fatlosstips #fatlossadvice #fatlossdiets #fatlossdiet #fatlossrace #fatloss #fatlossjourney #fatlosschallenge #fatlossworkouts #fatlossguide #fatlossmotivation #fatlossprogram #fatlossgym #fatlossworkout #fatlossplan #fatlossmeals #fatlossrecipes #fatlossfood #fatlossgoals #fatlosstransformation

comment 0 star 15 2 days ago

Thankful to be healthy and happy for my baby this easter. my mama heart is so full watching him collect all this eggs. i hope everyone has an amazing day!
302 lbs —> 160 lbs.
5’7
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😍 follow us @weightloss_easy_tips for daily weight loss inspiration!
👍 get inspiration and create your weight loss stories!
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#weightlossstruggles #fatlosstip #weightlosspills #fatlossfoods #weightlosshumor #plantbasedweightloss #fastweightloss #weightlosstip #swweightlossjourney #weightloss3weeks #fatlossmurah #weightlosstranformation #weightlossproducts #myweightlossstory #fatlossprogress #weightlossuk #weightlosssurgeryjourney #fatlosstransformation #weightlossthatworks #weightlossadvice #weightlossjournal #weightlossgoal #weightlossmission #loseweightfast #weightlossmeals #weightlossresults

comment 0 star 53 2 days ago

Thankful to be healthy and happy for my baby this easter. my mama heart is so full watching him collect all this eggs. i hope everyone has an amazing day!
302 lbs —> 160 lbs.
5’7
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📷 @weightloss_easy_steps
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😍 follow us @weightloss_easy_steps for daily weight loss inspiration!
👍 get inspiration and create your weight loss stories!
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#weightlossstruggles #fatlosstip #weightlosspills #fatlossfoods #weightlosshumor #plantbasedweightloss #fastweightloss #weightlosstip #swweightlossjourney #weightloss3weeks #fatlossmurah #weightlosstranformation #weightlossproducts #myweightlossstory #fatlossprogress #weightlossuk #weightlosssurgeryjourney #fatlosstransformation #weightlossthatworks #weightlossadvice #weightlossjournal #weightlossgoal #weightlossmission #loseweightfast #weightlossmeals #weightlossresults

comment 0 star 15 2 days ago

The first step in getting results is having a training plan or routine. you want know what kind of training and nutrition you should be following in order to see results.

most people join a gym with a very vague idea of what they are doing and often this is why they give up. the reality is that on average only 20-30% of most gyms actually use the gym!

this is why it's important to have a routine, have a plan. even hire a pt to help you with your journey. its a very wise investment and even i had a personal trainer when i first joined and i am still friends with 10 years into the future.

#fitnesstips #fitnerds #motivationalfitness #motivationaltips #fatlossgoals #fatlosstip #fatlosstips #fatlossmachine #trainingprogram #weighttraining #resistancetraining #benchpressing #personaltrainer #personaltrainingtips #gettingshredded #fatloss

comment 2 star 25 2 days ago

Looking for that extra push??
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we've got you covered.
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bootcamps - personal training - small group training.
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www.bodynamics.ie
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#bodynamics #dublin #dublinpt #squat #fitness #fitfam #weightwatchers #weightloss #strength #strong #life #mobility #fatloss #fatlosstip #health

comment 0 star 35 2 days ago

Your thoughts on this amazing transformation? 😱 tag a friend to show what's possible!⁣
👌 📸 by @shameless_sanches ---⁣
"rom 130kg to 73kg it took me 5 years but hey. nothing is impossible . it all takes hard work yes. some laugh and some set backs but keep going! i wanna show people that it is possible!"⁣
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#weightlossstory #fatlossjourney #calorieburn #fatlosshelp #fatlosstransformation #fatlossmotivation #fasterwaytofatlosscoach #losefatfast #fatlossdiet #fatlossprogram #loseweightnaturally #fatlossprogress #weightloss_fatlossfast #fatlossworkout #fatlosschallenge #fatlossnotweightloss #fatlosstip #fatlossadvice #fatlossdiets #bellyfatloss #fatlossguide #fatlosssupport #fatlossforever #fatlossnutrition #fatlosstipsforfemale

comment 0 star 23 2 days ago

But i haven't lost any weight 😫⁠⠀
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the one thing a trainer should always do is educate on what is actually important⁠⠀
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judging your progress by a number on the scales has been a habit built over many years⁠⠀
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it takes time to bend your head around a new way of thinking. but it can be done!⁠⠀
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we take this into account when we take our clients full body composition (a fancy name for finding out what your made of⁠⠀
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we re-take this every month to let you now how much mucle you've built and how f*t you've lost⁠⠀
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sometimes weight goes up ⬆️ and body f*t goes down ⬇️⁠⠀
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say what?!! 😳⁠⠀
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yes this can be lean muscle you've built or simply excess water ⁠⠀
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this shows our clients just how insignificant a weighing scales can be ⁠⠀
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#health #wellness #wellbeing #recovery #yourhealthisyourwealth #mindfulness #meditation #sleep #guthealth #motivation #healthtip #focushealthtip #healthyishappy #loveyourbody #fatlosstip⁠⠀
#nutrition #health #wellbeing #fatloss #fatlosstip #instafit #lean #fatlossjourney #calories #fatlossmindset #leanandmean #focusfatloss #focuspersonaltraining

comment 0 star 10 3 days ago