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GOLDEN PYRAMID FOR FAT LOSS🤩✌️
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Credits: @saltylifts (@save.repost)Today we have my infamous golden (red) pyramid of fat loss! 🌟 Have you been spinning your wheels trying to lose fat?
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🤯For so long, I focused on the wrong thing. I wasn’t tuned into my diet, I was doing boatloads of cardio, not lifting weights, drinking skinny teas & taking fat burners. If it said “lose weight fast”, I probably tried it!
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🖐🏼Fast forward five years... and lots of mistakes later, I created this little pyramid for you guys so you know what to focus on when you are trying to tone up and lose fat.
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⚠️Here’s the golden pyramid of fat loss for you guys! 
1️⃣Calorie Deficit: Eating less calories than your body needs is the only way to lose fat!
2️⃣Eat Enough Protein: to maintain muscle mass, to recover from workouts, to keep you full & satiated when you’re dieting & so you get toned aka you don’t turn “skinny fat”
3️⃣Lift Weights: 2-5x a week! (usually 3-4 is a sweet spot for most people) don’t be afraid to go heavy, it WON’T make you bulky unless you eat too many calories
4️⃣Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. when you don’t sleep enough, your body will be hungrier. so get those Zzzs!
5️⃣Cardio, Movement, and 10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
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☝🏼Find what works for you, your lifestyle, habits, and preferences. Focus on the BIG stuff and don’t let the little things distract you from the big picture.
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Tag a friend who needs to see this and bookmark it for later !! 💙
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#liftingweights #exercisedaily #movemore #10000steps #burnfat #losefatfast
#caloriesincaloriesout #iwanttoloseweight #howtoloseweight #whycantiloseweight  #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #indiafitness #flexibility #physicaltherapy #yogi #iifym #fitfamindia #myodetox #flexibledietinglifestyle #buyceps #stretchdaily #losebellyfat #loseweightnow #losefat #loseweightfast
Lunch is a ham salad roll and BBQ pringles for 464 calories. I've been eating so many of these rolls because I got a huge pack of them months ago for 10p in Asda, froze them and I finally started using them the other day. I'll actually be quite glad now they're all gone because the packaging calls them 'oven bottom muffins' and every time I read that I can't help but sing 'apple bottom jeans, boots with the fur' 😂

#weightlossjourney #caloriecounting #countingcalories #caloriedeficit #caloriesincaloriesout #losingweight #lowcalorielunch #pringles #hamsaladroll #gherkins #americanmustard #bbqpringles
Brunch......
Two Linda McCartney Vegetarian Sausages and two Turkey Rashers on a toasted New York Seeded Bagel Thin spread with @eatlean Spreadable and melted @eatlean Protein Cheese and some Ketchup 
Cals: 387
Protein: 43g
Fibre: 8g
#myfitnesspal #mfpjourney #mfpuk #iifym #macrocounting #carbcounting #caloriecounting #diet #caloriedeficit #myweightlossjourney #healthyfood #healthymeals #weightlossdiary #fattofit #instafood #flexibledieting #healthylifestyle #fitbit #highprotein #fibre #1400calories #fatloss #weightloss #caloriesincaloriesout #caloriecounter #progress #eatleancheese
Woke up hungry so 405 cals for breakfast. Feeling very tired but still motivated 😊
#caloriecounting #caloriedeficit #caloriecontrolled #caloriecountingdiet #caloriesincaloriesout #fitfam #dietgame #weightlossjourney #mfp
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Happy Father’s Day everyone. Spoilt today by my wee family 😊
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Since its Father’s Day, I thought I’d take the time to post a few points about being a new parent and getting in shape, now that I understand it a bit more.
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1. You need to use your time wisely. When baby is sleeping, get shit done. Wether that’s food prep or getting a meal in, take advantage of the break.
2. You don’t have the luxury of training when you want. And sometimes you might not get training at all. Fit it in when you can.
3. If your sleep is affected, try and get naps in or catch up on sleep when you can. If you work full time, try your best to get some extra shut eye at the weekends.
4. Working together with your partner makes everything so much easier.
5. If you don’t have the time to get to the gym, there are millions of home workouts available online.
6. You are still 100% in control of what you put in your mouth. You can count calories and make better food choices just the same.
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Being a parent is the most amazing thing in the world. I’m extremely lucky that my other half is a super mum who makes everything pretty easy for me! 😂
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There’s no doubt about it that having children will make getting in shape that little bit more difficult (and even more so for single parents who I have massive respect for) but the bottom line is it’s still not an excuse.
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If you want it bad enough and it’s high enough on your priority list, you’ll find a way to get it done.
346 kcal for brunch; breakfast bagel, 2 @goodlittlecompany skinny sausage, mushrooms, 2 eggs scrambled and @eatlean tasty protein cheese slice. My bagels are now complete!
Meal 1 at work 👌🏻 improved, less dry version of the oat muffins I had last week 😊 also added banana this time too 😍

Swipe ➡ for macros.
#iifym #flexibledieting #health #fitness #balance #weightlifting #girlsthatlift #girlswholift #minicut #dieting #iifymwomen #countingmacros #flexibledieting #lifesum #strongnotskinny #food #caloriesincaloriesout #nutrition #macronutrients #healthyfood @lifesum #yoghurt #yogurt #banana #pbfitpowder #pbfit #banana #healthybreakfast #breakfast #oats #oatmuffins #muffins
😍MOTIVATION Sunday 😍 ....Feelin and lookin pudgy this morning but life happens and I’m still here and still trying.
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Slowly making my way back to the best me. I have never preached perfection. I will never say I am perfect and I will never expect anyone else to achieve perfection. My food has been shakey lately. Few great days, few bad days, few great days; repeat over and over again. Every time I’ve ever spoken about my journey to a group of people I have point blank said: “You are going to mess up. You’re going to “fall off” and do things that don’t correlate with your goals. That’s okay. What’s important is that you just keep brushing yourself off and trying again.” I’m here living that truth. You’re not always going to be 100% all the time and that’s okay. Thankfully I am always pretty dang consistent with my workouts so when my eating isn’t the best (which is always the area I fall off with), I generally stay pretty close to a maintenance point. My clothes still fit fine, I just don’t make progress forward. Sometimes that’s okay. Just part of life. I’m slowly inching my way back to a point of progress again and I’m proud of myself.... .
. @lauras_fit_to_live
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Follow @fitmethods.usa
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❤️Tag someone who would make it for you 😊😊
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Credit:@eliminatecellulite
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#weightlosstransformations #weightlosssuccess #lowcalories #bowl #naturalhealing #wieghtloss #lifestylenotadiet #weightlossdiaries #100lbsdown #thefitnesschef #loseweightforgood #fatlosscoach #fatlossprogram #caloriesincaloriesout #weightlossstruggles #weightlossaccount #fatlosstransformation #iwanttoloseweight #naturalweightlossjourney #diethelp #wlcommunity #dietplans #21daymealplan #weigh #losethefat #fatlossdiet #weightlosswednesday #weighlossmotivation #fatlossplan
Sometimes the simplest things are the best 🙌🏼 I would never have dreamt of having this on slimming world as it involves a bread that isn't your HExB, butter and jam which are high in "syns" 🚫 Now, with @conorbfit help following a calorie-controlled diet, I can enjoy basic meals without worrying about creating a syn-free alternative 🍞

Happy father's day to all the daddy's out there also 😊 [243calories; 7g protein, 7g fat and 39g carbohydrates] 📊

#caloriedeficit #caloriesincaloriesout #mfp #mfpuk #myfitnesspaluk #myfitnesspal #weighdaymonday #weightlossjourney #weightlossaccount #eatingsmart #eatingbetter #foodstagram #balancedlifestyle  #lifestylechange
Before launching tomorrow we’re running a GIVEAWAY COMPETITION. We are giving away 3 copies of our brand new plan - ‘The 30 Minute Workout Club’. All you have to do to enter is like this picture, tag a friend and comment #30MWC below - winners will be announced at 8pm on our story. You can enter multiple times with different comments/tags.
I’m not sure how I feel about posting such an exposed photo on Instagram. I’m not sure if I’ll leave it here or I’ll regret it & end up deleting it 😳. On the left is the day I started the gym (Sept 18), and the picture on the right is yesterday in my new @gymshark sale items! 🤗 I have a waist... An actual waist. It’s been hidden for so long, I didn’t think I had one! I also have stretch marks, I have a lot of them & I’ve had them for as long as I can remember. I don’t have very good skin to start with, so being overweight never helped that. I hate them & they make me feel so self conscious, but they’re just a part of me & there’s nothing I can do about them, so I feel like I should just try & embrace them like lots of other girls do! They don’t define me as a person, they don’t hurt anyone (maybe offend some eyes 😂), but hey ho, a lot us women have them! I’m simply trying to lose weight to make my inside healthier & my mind happier whilst focusing on the positives, like the fact I’m 5 stone lighter ☺️☺️ #caloriecounting #caloriedeficit #calories #countingcalories #caloriesincaloriesout #weightlossjourney #weightloss #weightlossmotivation #weightlosstransformation #progress #myfitnesspal #mfp #slimmingjourney #slimming #macrocounting #countingmacros #macros #fitbit #fitbitversa
Fancied porridge this morning not had this in weeks maybe months. Added Nutella and strawberries 🍓 
263 CALORIES .
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#breakfast #breakfastideas #healthybreakfast #healthy #healthylifestyle #mfpuk #mfp #myfitnesspal #myfitnessjourney #morningmotivation #morningworkout #fat2fab #losingfat #losinglbs #losingweight #calories #caloriecount #caloricdeficit #caloriesincaloriesout #motivation #1800caloriesaday 💕
Body Positivity & Social Media ⭐️ I felt nice last night for the first time in a very long time but.... ....as I was leaving the flat, I walked past a group of builders who all turned to look at me, my instant thought was dread and panic ‘They’re going to shout something abusive, call me fat’ I looked straight at the floor to avoid eye contact and walked past as quickly as possible. Afterwards I started thinking about how ’old confident fay’ would of reacted in that situation 10 years ago.. and you know what?? I’d be secretly smirking inside thinking ‘look at them all looking at me 💁🏻‍♀️’ and I’d stride on feeling even more confident for the rest of the night
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Myself and my lovely bestie @bethanlnicholas were both at our biggest when we were at uni (after eating and drinking our way through first year) but the thing we both have in common is... this is when we were at our MOST confident!

There is no coincidence that the social media world hadn’t quite kicked off yet ... I had only just got Facebook, which we mostly used to post funny photos of the night before or posting embarrassing statuses on each other’s accounts... A huge contrast to the Instagram world of presenting a ‘perfect’ version of life purely for the purpose of how others perceive it.

Whilst Social Media has its negatives.. if we use it in a positive way it can be inspirational and supportive! So next time your feeling down and are comparing yourself to others unfollow the accounts that make you question yourself negatively and make sure your feed is full of people who inspire you!

#bodypositivity #bodypositive #healthymindhealthybody #confident #confidence #selflove #socialmedia #foodie #londonfoodie #slimmingworld #myfitnesspal #mfp #caloriecounting #swinsta #healthy #food #weightloss #weightlossjouney #healthyeating #healthymindhealthybody #lifestylechange #intuitiveeating #foodblogger #balancedeating #caloriesincaloriesout
Sunday morning breakfast goals🤤 Well this is actually my 3rd breakfast. The little monster had me up at 5am so now it feels like lunchtime already, time is dragging and I'm hungry and irritable. I'm going to give myself permission to be off plan today, going to track everything I eat, make sure that everything I eat is really enjoyable and not just 5 packets of crisps mindlessly shoved down my throat kind of thing! Also I'm going to try and stay as close to maintenance calories as possible. 378 calories for this plate of lushness 👌

#weightlossjourney #caloriecounting #countingcalories #caloriedeficit #caloriesincaloriesout #losingweight #lowcaloriebreakfast #offplanday #offplan #maintenancecalories #baconeggmcmuffin #mcdonaldsfakeaway #baconeggcheese
🍓🥜🍓BREAKFAST🍓🥜🍓
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This is my Father’s Day breakfast, I need the energy today after being woken up at 04.30am by Ava, she was excited to give me her little gifts and card she made. ❤️
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I usually go for a run or gym on a Sunday morning but not today! 🙌🏽, and I wanted a fry up but didn’t work out that way lol, decided to go for protein porridge. I enjoy a biscuit or three in the morning with my coffee so had to involve it with my porridge 😂😂. 50g Oats, with 200ml almond milk, 30g protein isolate, one medium banana, with a sugar free digestive biscuit, 12g almond butter, and a strawberry with a sprinkle of chia seeds. ❤️
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Have a great day! 😊
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📊cals 594 P39g C69g F17g •••••••••••••••••••••••••••••••••••••
#tomsnutrition #breakfast #proteinbreakfast #porridge #proteinporridge #biscuit #strawberry #banana #oatmeal #calories #myfitnesspal #caloriedeficit #caloriecounting #caloriesincaloriesout #caloriecontrolleddiet #caloriecontrol #foodisfuel #nutrition #fitness #health #protein
Got the old "You're so fit....but I guess it's easier for you because you're skinny" today. Clearly they aren't following along on the gram 🙄😳 #sundayfunday #cfd
Had some leftover smoked salmon so had a soft cheese and salmon bagel thin for breakfast. Smoked salmon is my absolute fav! 😍

#slimmingworld #slimmingworlduk #slimmingworldfromhome
#slimmingworldinsta #slimmingworldbreakfast #sw #swuk #swmafia #swfamily #swbreakfast #whatiateforbreakfast #mfp #myfitnesspal #caloriedeficit #caloriecounting #countingcalories #caloriesincaloriesout #weightloss #weightlossjourney
Sunday morning treat after taking the dog king out for a nice walk. sausage and brown sauce sandwich 340 calories 
#mfpuk 
#caloriesincaloriesout 
#sausagesandwich 
#myfitnesspaljourney 
#mfpfriends 
#sundaymorning
When it comes to hydration nothing beats a glass of water, but there are many water rich foods that can also help keep your body hydrated 😲💦 Which of these is your fave? 🍐🍊🥬🥕 #weightlossstruggle #caloriesincaloriesout #weightloss #selflove #selfcarethreads #water #hydrated #health #exercise #carrot #spinach #grapefruit #pear #h20
Ndyshimi fillon nga ti ,Bëje zgjedhjen e duhur per të ndryshuar jeten dhe për të jetuar shëndetshëm me perdorimin e produkteve të Herbalife.
Krijo edhe ti planprogramin tënd për :
👉 Dobësim - ulje të peshës trupore;
👉 Trashje - ngritje të peshës trupore;
👉 Ruajtjen e peshës trupore;
👉 Ruajten e vitalitetit të organizmit (parandalimin e plakjes së organizmit);
👉 Rritjen e kondicionit dhe aftësive sportive;
👉 Largimin e problemeve të ndryshme shëndetsore (Stabilizimin e sheqerit, Stabilizimin e  yndyres në gjak, Problemet me lukth, Tensionin e larte te gjakut, Migrenen, Kolesterolin etj).
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Për më shumë informata kontaktoni në +38345669819 apo edhe na shkruani ne privat @ndryshopeshenetrupit -
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#herbalife #herbalife24 #healthy #healthys #healthysuccess #healthyeating #healthydinner #healthyrecipes #healthymeals #weights #weightloss #motivation #caloriesincaloriesout #fatloss #calories #bodybuildingmotivation #lowfat #lowfatdiet #lowcarb #loss #bodypositive #body #healthymum #herbaltea #vegan #veganrecipes #veganbreakfast #veganfood #veganrecipes #sport #fit
🙌🏻Always focus on the bigger picture...and the real reason behind starting your journey this #fathersday 🙌🏻
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👦🏻My son was a huge driver for me to not just get going but work towards curing myself of eating disorders and sustaining the results to be a better dad.
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🏃🏻‍♂️As far as I am concerned being a more mobile, energetic and confident dad is far better than the alternative and I remind myself often when playing in the garden with him just how important achieving that goal was.
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😒If the scales don’t shift, you get injured, miss a meal, wake up demotivated or whatever the situation #itsfine don’t let it detract you from the fact you are winning.
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❤️Family, health, mobility, confidence and building a positive relationship with food are just some the reasons and the bigger picture for doing what you are doing.
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🤸🏻‍♂️So you don’t hit your target weight for a week or couldn’t do that HIIT workout you wanted to do #itsfine.
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👌95% of the time you have nailed it week in and week out and that consistency and attitude will get you to your goals.
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🏆You are winning and you are achieving and just remember to keep going, it’s gonna be worth it and have such an amazing impact on your family🏆
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😏I’m just gonna let this sit here for a bit😏
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🤘🏼Happy #fathersday🤘🏼
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Last nights amazing food @dishoom
Literally obsessed with this place.. the queues are so worth it!
Tried black dhal for the first time and it was so tasty I may even attempt to make my own... does anyone have any recipes?? #dishoom #coventgarden #london #londonfoodie #londonfoodblogger #blackdhal #myfitnesspal #slimmingworld #indianfood #myfitnesspaluk #mfpuk #lowcalorie #caloriecounting #caloriedeficit #swinsta #healthy #food #weightloss #weightlossjouney #healthyeating #healthymindhealthybody #lifestylechange #intuitiveeating #foodblogger #balancedeating #fooddiary #caloriesincaloriesout #foodfreedom #selflove
Stolen from @syattfitness (his content is incredible 🙌🏻🙏🏻)
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Had to repost....
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Something I feel extremely strongly about....
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if people have personal issues with diets and issues that dieting may have caused them then please spread your message and story so that other people can be aware and make their own choices....
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What is not ever ok is to generalise and say that any sort of diet is wrong, to demonise people who want to achieve a body different to the one they have now through dieting, and to say that diets cause eating disorders (as someone who has suffered from eating disorders this is bull shit) .
‘Anti diet’ seems to be becoming some sort of culture and preachy and they don’t realise how damaging their behaviour can be....
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Facilitating people to remain in an unhealthy body because ‘anti diet’ is madness, stupid, uneducated and potentially damaging to individuals who can be easily influenced....
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I could go on about this all day.... but I’ll leave it there for your Sunday morning 😂🙊
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If you don’t want to diet then fine, if you want to share your stories of issues it’s caused you then fine.... but to shame people who want to diet to become fitter and healthier is madness and needs to stop!!
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#antidiet #itsnotok #youdoyou #youdoyouboo #dowhatmakesyouhappy 
#healthymind #healthyliving #nutritioncoach #nutritioncoaching #nutritionist #nutrition #balancedeating #flexibledieting #iifym #iifymgirls #iifymwomen #iifymlifestyle #macros #countingmacros #ifitfitsyourmacros #caloriesincaloriesout #caloriedeficit #countingcalories
Nếu mà bạn đang giảm cân thì nên hạn chế ăn đồ ngọt nha. Hạn chế thôi chứ nếu mà có thèm đồ ngọt thì vẫn có thể ăn một cách vừa phải nha=))) Đời là mấy tí với lại chúng ta đều là con người mà, không thể ép buộc hay bắt ép chính bản thân mình không được ăn cả. Cái này mình tính theo công thức làm bánh bông lan trứng muối ở trên mạng nên là có thể khác so với những chỗ khác nha. Bánh tròn đường kính khoảng 15-18cm
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#healthyeating #healthylifestyle #healthyliving #healthyrecipes #healthyfood #healthylife #healthy #healthycare #healthysnack #giamcan #ankieng #vietnamesegirl #vietnamesefood #banhbonglantrungmuoi #bonglantrungmuoi #caloriecounting #caloriesincaloriesout #calories #fitness #howmanycalories #followme  #blog #love
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Wile the majority of us want to lose some body fat and look better, that shouldn’t be the only way we measure progress. Here’s a list of some other things to think about! You might be making more progress than you think! 😊
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Please like and follow @body_love_wellness_fitgirl 💃
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 Bcoz whats a SUNDAY without a BRUNCH!!!!! #weekendbrunch , Brunch is always a good idea. .
#multigrainparatha #plainrice #besancurry #mirchithecha .
When weekend goes up right!!!!!!
( P.S. I also had a cup of sooji seera, which I hadn't clicked being guilty 🙄🤭) .
Well it's a weekend... Sweating it out on weekdays for a miraculous  weekend ❣️
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#weekendvibes #brunch #brunchparty #healthyindianfood #fuelyourbodyright #healthymealideas #nutritiousfood #indianfoodstories #fitnesswellness #fitnessgirlmotivation #healthylivingtips #weightlossjourney2019 #losingfat #weighttransformation #caloriecounting #healthyish #countingcalories #caloriecounter #caloriesincaloriesOut #caloriefuckingdeficit  #caloriecontrolled #healthyliving  #balanceddiet #lowcaloriemeals #myweightloss
Choose your spreads wisely (Especially on the weekends 😂) Nutella vs Peanut Butter will rage on forever! Here’s a prime example of why we shouldn’t choose a product just because it has lesser calories. I’m not endorsing these or suggesting you to have these just btw 💪🏻 Nutella has lesser calories as compared to Peanut Butter but that doesn’t mean it’s the better option

Lastly, if you’re on a specific caloric diet and feel the need to have either of these two, kindly count the calories on a kitchen scale as tea spoon and table spoon measurements are going to be different when measured. Your approximate one tea spoon might just turn out to be 20-30g in weight coz when we dig in for a spread we always end up taking a mighty share.

#fitness #fitnessaddict #nutella #peanutbutter #health #food #foodie #caloriesincaloriesout #eatwell #foodforsoul
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How to be motivated? I think this is one of the most important matters. Because, when we are motivated, we are building momentum and therefor we are most likely to achieve success! And ultimately reach our health goals. So in order to build motivation and keep it up, I'm sharing some of my best tips:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Remember your "why". Why do you do what you do, what do you want to achieve, why do you want to achieve that, why is that important to you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Make a realistic action plan. A plan that is aligned with your goals and a plan that can work from now onwards. Not only 1-4 weeks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Build healthy habits that you can keep. This part of point 2, and means a balanced approach that actually works. Not following a strict meal plan/diet that doesn't give you any new skills about food or how to improve on your fitness journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Track progress. How's your mood, measurements, weight, how is your jeans fitting, how's your confidence, relationship with food etc.?⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Find your community. Because it's just always so nice to be together with other lovely women and inspire one another! (Welcome to our FB group by the way. Please add yourself.) Please share, what's your best tips to get and to stay motivated? Please share, I'd love to know! #energizedmuslimah #fatlosstips #fatlosshelp #fatlosscoach #nutritionfacts #healthierchoices #fuelyourbodyright #caloriesincaloriesout #movemore #homefitness #homeexercises #gratitudeattitude #mindsetmatters #lifecoaches #beyourbestself #healthyandhappy #balancedlifestyle #healthybodyhealthymind #onlinehealthcoach #changinghabits #doitforyourhealth #fithijabi #wellnesswithoutobsession #nondietapproach  #healthyminds  #beinghealthy #muslima #muslimgirl #muslimwomen #healthymuslimah
Right now I'm trying to loose some body fat. As an emotional eater I crave sugar and fatty food when I'm at either end of my emotional spectrum. However this is curently my typical working day food intake. It's not perfect and can get a little monotonous, but cost and time to make/prep are what count for me at the moment. On my days off I have more time to get a little fancier in the kitchen to make more exciting options and some over endulgent cheat days. So if I can remain concistent and persistent maybe I can hit my goal. #weightloss #healthylifestyle #foodtracking #nutrition #caloriesincaloriesout #caloriedeficit #instahealth #trusttheprocess #consistancy #consistancyiskey
Pizza 
Salad 
Cheesy knots 
Peppers 
@kathy_madleamer is having fried chicken, I was tempted but I love ❤️ 🍕
#blakespiration #theblakediet #IF #omad #intermittentfasting #foodie #pizza #carbs #salad #caloriesincaloriesout #jamieclub🤘🏼
Well L is still alert and eating and such. That calm before the storm is lasting a little longer than suspected. This morning I got my drink and breakfast and headed home. Tonight I am only working part of my shift. Exhaustion has literally set in and I am not feeling well so I am going home around 1 in the morning to get some sleep. I didnt have lunch, but I did binge for "dinner" and some messages I have received have been saying it's okay and such. No, binging is not okay. I ate out of desire and emotion and hormones and anger and everything except to feed my body. That's not okay. Anyways, that is that. I am so ready for my relief to get here so I can drive back and sleep a bit. Enjoy these storms IL! I personally cant wait to sleep during them. 
#GoodNight #BingeEaterInRecovery #PCOSWeightLoss #SelfCare #CaloriesInCaloriesOut #IAmWorthThisLife #NoExcuse #1YearIn #FitFam #MyWeightLossJourney #Accountability #GirlsGotGoals #HealthierIsHappier #FatToFit #InchesBeGone #WorkForIt #ThisHappensToo #MidwesternGal #ILWeather
How to be motivated? I think this is one of the most important matters. Because, when we are motivated, we are building momentum and therefor we are most likely to achieve success! And ultimately reach our health goals. So in order to build motivation and keep it up, I'm sharing some of my best tips:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Remember your "why". Why do you do what you do, what do you want to achieve, why do you want to achieve that, why is that important to you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Make a realistic action plan. A plan that is aligned with your goals and a plan that can work from now onwards. Not only 1-4 weeks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Build healthy habits that you can keep. This part of point 2, and means a balanced approach that actually works. Not following a strict meal plan/diet that doesn't give you any new skills about food or how to improve on your fitness journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Track progress. How's your mood, measurements, weight, how is your jeans fitting, how's your confidence, relationship with food etc.?⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Find your community. Because it's just always so nice to be together with other lovely women and inspire one another! (Welcome to our FB group by the way. Please add yourself.) Please share, what's your best tips to get and to stay motivated? Please share, I'd love to know! #energizedmuslimah #fatlosstips #fatlosshelp #fatlosscoach #nutritionfacts #healthierchoices #fuelyourbodyright #caloriesincaloriesout #movemore #homefitness #homeexercises #gratitudeattitude #mindsetmatters #lifecoaches #beyourbestself #healthyandhappy #balancedlifestyle #healthybodyhealthymind #onlinehealthcoach #changinghabits #doitforyourhealth #fithijabi #wellnesswithoutobsession #nondietapproach  #healthyminds  #beinghealthy #muslima #muslimgirl #muslimwomen #healthymuslimah
-  Left: 2 servings Italian dressing 
Right: 1 serving 
THEY BOTH look so similar...but the one on the left is double the calories. My point? Be mindful! You may be adding extra calories than you think! That is all!✌🏼post by @fit_sarah177 
Follow @calorie2healthy
It’s been a bit of a week. I saw my #gastroenterologist on Tuesday and got good news and meh news. Good news: seems my meds are keeping my #crohnsdisease in control and in remission. Yay!!! 🎉🎉 Meh news: my liver may be slightly fatty which would account for my weird liver levels. Best way to fix this is diet change, lose weight and exercise regularly. Makes sense as I gained quite a bit since 2016 due to steroids and inactivity etc. Hoping using a #fitbit and calorie counting app will help. 👍 Been taking nightly walks and eating less and I’m finding my energy is already better. Was able to do a bunch of errands and I’m not horribly exhausted so that’s nice! #butilovesugar #walkfortreats #caloriesincaloriesout
This is probably our favorite meal! [@dwardcooks] Ed knocked it out of the park with this recipe. Paired with a chicken egg roll and some coconut sweet chili sauce for dipping. [507 calories]
𝕄𝔼𝔸𝕃 ℙ𝕃𝔸ℕ ~ 𝟚𝟘𝟘𝟘𝕜𝕔𝕒𝕝.
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C200 P100 F80
BREAKFAST: 🍳egg + avocado sourdough pitta.
LUNCH: rice, beans, cheese🧀 fried mushrooms.
DINNER: spaghetti bolognese🍝 with pasta.
SNACKS: strawberries 🍓 cashews + 🍫dark chocolate. .
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. 📚Follow to see tomorrow's meal plan!! 🍽🍽
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. ⠀#healthybreakfast #mealprep #caloriecounting #losefat #weightlosssupport #weightlosssupport #healthychanges 
#caloriesincaloriesout #iwanttoloseweight #eggfast #howtoloseweight #mealplanning #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #mealpreplife #mealprepping #yogi #iifym #indiafitfam #myodetox #flexibledietinglifestyle #egglover #buyceps #losebellyfat #losefat #loseweightfast
Sunday are preferred for Long Runs,  I prefer for Short Run..!! Work Mode in progress for upcoming stadium run.!! #StadiumRunPractice🕺
#practicemakesperfect #sundayvibes #runnersgoals🏅🏃 #runningismylife🏃 #caloriesincaloriesout #instaupload🚪 #instafit #Fitnessrun #ultrarunning #ultrastory #fitnessgoals2019💪
Kinda in love with my new @thepioneerwoman water bottle 😍 Picked up this beauty from @walmart!
Tonight’s Midnight Snack ( I banked over 6k this past week ) and only got up once for a sweet treat ( and it was only a protein bar )  I did a good job this week , I can properly enjoy my pizza and sweets this weekend . 
#blakespiration #theblakediet #IF #omad #foodies #sweets #cookies #candy #donuts #intermittentfasting #dessert #fattofit #cookiemonster #blondies #caloriesincaloriesout #jamieclub🤘🏼
Late night snack attack! 
Plain Greek yogurt, frozen berries, sugar free chocolate chips. ♥️♥️♥️♥️
Roughly 180 calories.
Today turned into sort of an unintentional eat all my calories during dinner day. We had a light breakfast, tinkered about the house, took the kiddos to skymax, broke our backs, came home had burgers with buns, homemade oven baked fries, and corn on the cob.... 🤤 So much food. I ended up eating TWO burgers. One with bun one plain.  Pretty much 1,000 calories- my normal meals are roughly 200-400 calories and I eat 3-6 small meals a day with one snack. 
So this is a perfect ending to my night. Sweet but not too sweet. Filling but not overfilling. 
#greekyogurt #healthyfood #healthyeats #goodfood #goodeats #cico #calorietracking #caloriesincaloriesout #caloriecounting #maintenancecalories #maintenanceeating #maintenance #weightlossjourney #weightloss #weightmaintenance #snack #snackattacks
You can do it too💪🏻💪🏻💪🏻
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📸 All credits to respective owner(s) // @rachelringwood
🙋‍♀️Tag a friend who would enjoy our tips! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖
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Follow @healthfitness.usa
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❤️Tag someone who would make it for you 😊😊
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Credit:@weightlossroutines
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#portioncontrol #myfitnesspal #fat2fit #caloriedeficit #burnfat #weightlossaccount #weighlossmotivation #weightlossquotes #caloriesincaloriesout #dietadvice #weightlossinprogress #fatlossfoods #loseweightforgood #losingweightjourney #bodsquad #weeklyweighin #nutritionists #wieghtloss #weightlossjourney2019 #macrocoach #dietandexercise #protienshake #fatlosshelp #dietssuck #teamlosing #losingpounds #highproteindiet #weightlosswednesday #facetransformation
Lactic acid causing soreness?

No.

Magical 🧙‍♀️ fairy’s inflicting pain on you?

More likely.

Read 👇🏻
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#Repost @roballenfitness
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🔥Soreness after a Workout🔥
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Follow @roballenfitness for more fitness/nutrition info 😊
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You know that gradual tightness and soreness you feel after a workout? It starts usually around 12 hours after you’re done and peaks about 36-48 hours post workout? Going down the stairs is tough, sitting down is painful? Ya that soreness. What causes this?
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It used to be believed that this soreness was the result of an accumulation of lactic acid. An acid seems like it would burn, right? Well that’s not the case. For starters, lactic acid doesn’t even build up in your muscles. It’s lactate. And lactate is flushed out pretty quickly after exercising - so then what could it be?
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When your muscle does something abnormally stressful (could just be a different or much heavier exercise) it undergoes a level of micro trauma. Your body’s natural response to damage is to begin the inflammation process and stimulate pain receptors. This can last several days depending on the individual and the level of damage.
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This is what’s known as Delayed Onset Muscular Soreness of DOMS. It’s very rarely something to be concerned about, however, if it lasts more than 5 days you should consult a health professional as a precaution.
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DOMS can happen to anyone, even someone who works out regularly. It’s often the result of a new exercise and/or a heavy eccentric contraction - eccentric contractions can hold a greater load (You can bring a barbell down to your chest slowly but be incapable of pressing is back up)
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Should you be trying to always get this feeling? No. Maybe after the first day of a new program you’ll be sore but after that you want to focus on progressively increasing the weights and not hopping from program to program looking for DOMS
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#diettips #wellnesscoach #nutritioncoach #exercisehelp #diethelp #fatlosstips #fatlosshelp #weightlosstips #weightlosshelp #nutritiontips #nutritionhelp #caloriesincaloriesout #wellnesstips #bodybyryan #musclesoreness #doms
-  My mom and I were walking through the mall a few weeks ago when I was in Houston and we grabbed a pretzel from @auntieannespretzels it was so delicious that it inspired me to recreate it! Look below for the recipe 👇🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 c Greek yogurt 
1 c self rising flour
1 egg
Slice jalapeños
1. Preheat oven to 375 F
2. Mix Greek yogurt and flour in a bowl until well combined. Separate dough into balls (you can make 2 large pretzels or 4 small pretzels)
3. Roll each ball into a long log then twist into a pretzel shape place on silpat baking sheet
4. Beat egg in bowl to make an egg wash and coat each pretzel with it
5. Add jalapeños to the top 
6. Bake in oven for 25 minutes until browns ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit: @eatoutloseweight
Follow @calories.control_ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s hard to discern what’s going on here, but I can’t retake the picture because I already ate everything! Dinner was a chicken salad sandwich and slightly (okay very) over cooked zucchini boats topped with breadcrumbs and a tiny bit of cheese.
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#healthyweightloss #naturalweightloss #100poundsdown #intermittentfasting #100lbsdown #cico #loseit #whatieat #caloriedeficit #caloriecounting #caloriesincaloriesout
🍕HOW TO EAT WHILE TRAVELING🧳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🙅🏽‍♂️Don’t use “traveling” as an “excuse” to eat whatever you want...
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🤦🏽‍♂️Yes as many of you have, I have to. It is innate, almost inevitable to avoid.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷🏽‍♂️This makes you wonder what you can do to “limit the damage” while still being to able to have fun..
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1️⃣Prioritize having a genuinely good time! Don’t let food drive every decision you make, ESPECIALLY when traveling...
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2️⃣Be conscious of what your putting in your body.. Don’t be stupid about it and eat burgers and pizza and think those calories don’t count! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Eat more veggies, protein and things low calorie and high volume to fill you up. By just doing this your not only eating “healthy” but it keeps your intake low and allows for those margaritas and 12oz sirloin you have with dinner 🍖
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4️⃣DRINK YOUR WATER💧 This cannot be said enough.. That alone will make you feel full and bring your appetite down👇🏼
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LOOKING TO MAKE A CHANGE????
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Click the link in my BIO or send me a DM💪🏽
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#fitfam #fitnesslife #fitnessstruggles #fitnessmotivation #flexibledieting #eatwhatyouwant #eatingwhiletraveling #caloriesincaloriesout #fitspo #fitlife #weightloss
ARE FOOD RESTRICTIONS BAD? COMMENT ⬇️ Lemme know your thoughts! -
I really don't think it's as simple as people make it out to be. @syattfitness made a tweet that really stuck out to me about it. Fat loss for one person isn't a cookie cut out for the whole population. EVERYONE IS UNIQUE. -

If I learned one thing studying population health there are SO many factors at play for weight loss. I've seen friends crush IIFYM and do well and I've seen amazing stories on Keto that completely reversed diabetes for them. - 
Understand that fat loss is different for different people, find something that works out for you! -
#dietandexercise #journeytoweightloss #followmyweightlossjourney #tryingtoloseweight #myjourneytofit #loseweightaskmehow #weightlossmaintenance #iwanttoloseweight #weightlossmission #notadietbutalifestyle #nutritionblog #caloriesincaloriesout #weightlossquote #journeytofitness #healthyfoodchoice
-  Weight loss vs. muscle gain meal ideas! 💪 *Swipe to see lunch, dinner & a snack idea* .
While no one meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
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As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
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While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
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As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
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Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
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More info below:
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Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
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Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
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Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
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Snack fat loss - 1 cup strawberries + 25g chocolate
Snack muscle gain - 1 cup strawberries + 1 medium banana + 45g chocolate
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Follow @calorie.tipss for more daily nutrition and health tips!🙌
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📸: @meowmeix
Fitness Tip: Amigos, el día que ustedes entiendan como funciona el sistema (“Calories In/Calories Out”) será el día que podrán darle cabida a cualquier tipo de alimento sin temor a echar a perder sus metas, perder definición, ganar grasa corporal, “etc, etc”. Math are everywhere 😱😱😉😉😂😂. #DietaFlex, #FlexibleDiet, #YPCT, #Fitness, #FitLife, #EatSmart, #DontDepriveYourself, #CaloriesInCaloriesOut, #Equilibrio, #Balance, #NoSupplementsNeeded, #VolumeDiet
Easy simple dinner cause I’m flying solo tonight. Double @bocaburger Chicken sandwich w yellow mustard, onion and dill pickles, tomatoes on the side with @plentils chips! 459 calories. Swipe for more pics, these @bocaburger chicken patties are the best, they taste like a pork tenderloin to me and these buns are the bomb!!!! #countingthecalories #countingcalories #myweightlossjourney #bocaburger #bocachicken #caloriesincaloriesout #weightloss #losingweight #stayingontrack #trackingcalories #mfp #myfitnesspal #saturdaydinner #food #vegan #vegetarian #pollotarian #healthierchoice
Chili Dog Pizza Slice
2500 Calories
Lazy presentation lol
At least this is better than yesterday. Didn't quite hit the target calorie burn but did keep to a 1000 calorie deficit so I'm happy enough with that. #fitbit #dailyroundup #countingsteps #stepcount #countingcalories #caloriesincaloriesout #caloriedeficit #caloriecounting #activeminutes #keepingaccountable #onedayatatime #veganlosingweight #weightloss #weightlossjourney #weightlossdiary
Avocado egg salad
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▶️INGREDIENTS
2 avocados
8 eggs
a handful of dill
a handful of parsley
juice of one lemon
a pinch of salt
a drizzle of olive oil (as needed)
▶️INSTRUCTIONS
1. Hard boil the eggs. Cover the eggs with water in a saucepan. Bring to a boil, turn heat off, cover and rest (on hot burner) for 8-10 minutes. Run under cold water and break off the shells. Cut the eggs into small pieces.
2. Mash the avocados. Mash the avocados in a bowl with the back of a large wooden spoon until mostly smooth.
3. Mix and serve. Mix the eggs with the avocados, herbs, lemon juice, salt, and olive oil if you need it. Serve immediately at room temperature, or chill and serve cold
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Tag someone👇🏽👇🏽👇🏽
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✔️ Follow @healthyfanatics
✔️ Follow @healthyfanatics
✔️ Follow @healthyfanatics
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Credit: @pinchofyum
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#loseweightnaturally #fatloss #fatlossgoals #fatlossfood #caloriesincaloriesout #loseweightforgood #fatlossdiet #fatlossplan #calorieburn #losefatfast #weighlossmotivation #fatlosstransformation #weighlosstransformation #fatlossmotivation #loseweightnowaskmehow #fatlossprogram #loseweightaskmehow #loseweightnotcurves #fatlossprogress #caloriecounter #weighlosssupport #losefatgainmuscle #fatlossworkout #dietafitness #loseweightfeelgreat #caloriecount #weighlossgoals #losefats #caloriecontrolled
Weird airplane dinner of Earl Grey tea ☕️ and a croissant 🥐 - yummy though! Now, time to collapse in bed before our first full day in Dubrovnik tomorrow! ☀️🍷
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#weightloss #weightlosstransformation #healthyfood #healthy #health #fitness #motivation #nutrition #foodporn #food #myweightlossjourney #fit #fitfam #workout #caloriecounting #gym #diet #mfp #myfitnesspal #myfitnesspaluk #mfpuk #myfitnesspaljourney #calories #caloriedeficit #caloriesincaloriesout #cico #wwuk #swuk #hde #hungerdirectedeating
This is a reality!! I've been heavy for most of my whole life, I averaged on putting 20lbs to 30lbs if weight per year! 😮🤦‍♀️ It took me around 2 years to lose 125lbs.. of course not overnight.. however, don't think it takes you decades to lose that kind of weight. 
How much you lose, how quickly you lose the weight is all determined by discipline, motivation, and persistence! 💪💓💯 #Repost @thoresenfitness
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TRANSFORMATION REALITY by @chaddriscoll⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LOWER EXPECTATIONS 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The idea that weight gain can happen over a complete lifetime, but people expect to lose a good chunk of it in a month is completely backwards!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is just so unrealistic.🤪 People are setting themselves up for failure before they even start and driving themselves crazy during the process.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You NEED to know that a BIG transformation will take longer than you expect it to. Fat loss and fat gain is ultimately dependent on energy balance. You didn’t have 50+ lbs of a positive energy balance to cause fat gain in a few short days, so stop expecting to lose it that fast.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The whole process, gain or loss is scientifically pretty slow. If you are looking to make a change promise me this...you will accept the journey and welcome it with patience.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Patience and good habits will always prevail!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#thoresenfitness #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #dietingtips #flexibledieting #diethacks #trackingmacros #countingcalories #caloriecontrol #caloriedeficit #energybalance #fitwitmandy#caloriesincaloriesout #caloriesinvscaloriesout #myfitnesspaljourney #fatlossjourney #fatlosstips #howtolosefat #burnbodyfat #fatburning #losefat #losebellyfat #nutritionfacts #dailynutrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritiontips #fitwitmandy
Kinda in love with my new @thepioneerwoman water bottle 😍 Picked up this beauty from @walmart!
- - - This is beyond inspirational! Double if you agree ❤️. -
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Tag a friend that needs to see this👇🏽👇🏽👇🏽
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. 🍀👉Follow us @calorie.tipss for more successful weight lose stories 😍
. 🌿👉Credit: @fat_meets_fire -
#facetofacefriday BRAIDS edition! 🤪
Butterflies and roses
Curated by @helloplantlover 
Image by @yulia.kedyarova 
#helloetsylover
- 🔝👏💪🔝“I hate it when I gain weight for a role and then I remember I’m not even an actress. 😜 My boots are tighter, my waist is wider, my watch fits snug, my hips are bigger. Life happens, both the good and the bad, and with that can come weight gain. We celebrate with food, we console with food, and we rely on food for survival. It’s hard to break the cycle and remember that food is energy not pleasure. Whether you’re on a weight loss journey, maintaining your weight or losing weight again after gaining it just know that you’re not alone!” 💪💕
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📷 All credits belong to @defywithdena - Thanks for your amazing motivation 👥 Tag a friend who’d like our profile ❤️
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Don't forget follow us  @calorie.tipss ➖➖➖➖➖➖➖➖➖ -
- ❤️Double tap for this awesome progress compilation ❤️
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Follow us 👉@calorie.tipss for more weightloss motivation and tips .
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Credit @albfitnessjourney 💓💓
- 🤔 Here it is - the famous comparison , but this time we are both at goal ! Loosing 136kgs between us , couldn't be more happier with our outcome ! So much more zest for life and all round joy with the healthy lives we now live! Even though we are at goal , this journey never ends !💪 credit :@strengthing_steph. Thanks you for amazing motivation 😘
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👉Don't forget follow us @calorie.tipss for INSPIRING STORIES, TIPS and MOTIVATION👊 💪 ➡ SHARE, COMMENT & GET WHAT YOU WANT IN ✔ .
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Haha😁😁😁 Tag your friends 😍😍
Follow us 👉@calories.control_  for daily nutrition fact
Can’t forget #facetofacefriday!! Enjoying some spaghetti bolognese on the left and chocolate mousse from @ikeadeutschland on the right. Love that stuff. 🤣🙌🏻