Over the last few weeks, I have been counting my calories 80-90% of the time. Usually I let myself have one day off from counting, and that has been on Saturday’s for the most part. If I know I’m going out in the evening, I’ll make sure to keep it in check during the day and bust my ass working out. It has created a nice balance for me while still being able to live my life, enjoy the things I love and work towards the best version of myself! Per my post earlier, even though the scale is barely moving (plateaued for 7 weeks straight, not losing even .1lb and finally down 2lbs as of Friday), I feel GOOD and confident, which far outweigh everything else. 🙌🏻 It has taken me a long time to get to this point, and while I am far from perfect, it feels amazing to see the progress and transformation! I burned 567 calories working out today and ate 1,448 total! #health #healthy #mealrecap #mealideas #foodjournal #fooddiary #mealideas #myfitnesspal #calories #caloriecounting #loseweight #weightloss #weightlossjourney #weightlosstransformation #workhard #otf #morelife #workout #fitness #fitspiration #fitstagram #gesund #gesundessen #monday #chicago #mondaymotivation
Custom Meal Plan
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Eating healthy is a lot easier than people make it out to do be. By making healthy choices in the grocery store and staying disciplined to a meal regimen, you could achieve amazing results this year. By keeping your meals light and lean like the meals above you, are able to consume less calories without feeling like you have to starve yourself. Each meal obviously will differ per each persons goals and level of fitness. But, having your meals prepped the day before provides a guide that keeps you from under or over eating throughout your day.
#mealplan #breakfast #lunch #dinner #myfitnesspal #mealprep #carb #calories #myfoodjournal
Not pictured 2 cups of coffee with 1tbl of coconut oil each
Handful of nuts “Philly cheesesteak” and green beans
Not pictured 2 cups of coffee with 1tbl of coconut oil each
Handful of nuts “Philly cheesesteak” and green beans
First we look 👀, then we eat🍴!
Binge eating disorder? Then please read!🧡⬇️
What is the very first thing we do before we have a bite? Smell? Taste? Touch? Or see?
✨When we go grocery shopping, Why do we feel tempted to go with the more expensive brands packaging, why do we want to pick the best looking vegetables and fruits? Why do we match our shoes to our clothes or, put on makeup and comb our hair? Why does nature have a healing effect? ...Why do those “Instagram” pictures have to look Perfect + Pretty all the time (You see those “Instagram” vs “Reality” posts?!).
By far the most important organs of sense are our eyes and we perceive up to 80% of all impressions by means of our sight. We are usually attracted by the beauty. If we put effort to look good in order to feel good, why wouldn’t we put an extra effort on our food? 💁🏻♀️Especially if your priority is nutrition!🍏
👱♀️👉YOU DESERVE to look good, to have matching shoes with your pretty dress👗 ..But, don’t you forget, you also deserve to have nutritious and well presented plates to nourish your body and soul!☯️
A study by👨🏻🔬 gastrophysicist Professor Charles Spencer at the Oxford University has proved that making something look good makes it effectively taste better too. If you have binge eating disorder, you might want to start working on the presentation of your foods. If your eyes are satisfied enough, your stomach may be too! Don’t forget to chew your food and eat slow!
Would love to see your beautiful plates! Don’t forget to tag me!☺️❤️Thanks to @fitwmeneat
for this wonderful graphic.
Happy weekend guys!
#apples #keto #bingeeating #calories #diet #weightloss #recipes #recipe #chef #cooking #bbg #healthyeating #nutrition #macros #protein #eggs #almond #recovery #selflove #mealprep
No pictures today but work was a bombshell of a time, walking back and forth and cleaning and stocking and lifting boxes., stomachs hurting and I feel a little bloated from yesterday. Did pretty well with eating today, but I didn't eat enough earlier at work so I had egg whites and white cheddar on a muffin at work. Next time will pack something more.
But I have hopes for the rest of the week and it feels promising. Have a great night. Resist temptation if you know you'll feel bad about it. #activity #calories #fitness #healthyeating #bodypositivity
Reposted from 📸@mealpreponfleek
- It’s all about balance!⠀
Guys, for some of you there may come a time when you feel like you’ve tried all the diets...macro counting, cutting out carbs, cleanses, paleo, detoxes...and after a long time of trial and error, you finally realize that you need a less strict and more balanced approach to life. We’ve been there too, and we came to quickly realize that the 80/20 rule is one of the best rules you can follow. Yes, the “eat healthy 80% of the time, and treat-yo-self the other 20%” rule because it allows you to have a more realistic outlook in life.⠀
If your favorite food in the 🌎is burgers, and you are on a diet that never lets you within 50 feet of a bun, your happiness will be crushed. And while some people swear by the words ‘nothing tastes as good as skinny feels’, we beg to differ – in our humble opinion, burgers taste as good as skinny feels.⠀
Remember, diets don’t have to be an either-or situation? If you focus on eating healthy 80% of the time, you can choose to indulge a bit for the other 20%, allowing yourself to nourish your body AND enjoy some of the finer things in life, like a Whopper with fries. 🍔🍟⠀
Breakfast: peanut butter oatmeal with 3 tbs peanut butter, 2/3 c of 2% milk, 1 tbs honey, and 1/3 c of oats
Lunch: Stuffed Peppers
Dinner: Chickpea grain bowl
Total calories: 1,476
Most people quit. You're not most people 💪
Easy-Peasy 3-Ingredient Recipes!👩🏻🍳
*Swipe to see all five recipes + below for details☺️xx
🥞2 Ingredient PANCAKES🍌
1 ripe banana + 2 eggs, mash banana and whisk the eggs together. Pour them into a hot pan and cook til golden.
An all time favorites - the best part is, no soggy bread when you pack it ahead of time 🙌🏻
You will need: pepper, 1 can tuna, mayo, lettuce, onion, s&p. Instructions: Cut pepper and empty seeds. Add mayo, salt, and pepper to tuna and mix well. Place mixture in pepper. Add spinach and onion. Close + Enjoy!
🥚🍅BREAKFAST ON THE GO🏃🏻♀️
This is a great combination of fat, protein, and fiber, making it an eggtastic quick breakfast option.
You will need: 2 Roma tomatoes, eggs, s&p.
Instructions: Slice tomato and empty. Cut eggs in half longways + place inside tomato. Season.
Spread it on toast or use it in baking!
You will need: 2 cups hazelnuts, 1/2 cup cacao powder, 1/3 cup maple syrup, 1/2 cup milk of choice. Place all ingredients in a food processor and blend on high until a smooth mix starts to form. Refrigerate for up to 10 days. Enjoy!
🍈🧀CRISY CHEESY BUTTERNUT SQUASH
Bake squash for approximately 25 minutes until squash has softened. Scoop seeds from the center. Shred with a fork to create a spaghetti-like consistency. Top with whatever you prefer! This topping uses using traditional tomato sauce, chicken, and vegetables. I usually top with cheese- then place under the grill for a minute or two until😍 Enjoy!
Love E xx @change_begins_with_you
Hope you enjoyed all these lovely easy recipes!
Thanks to @grapestocrepes @thenourishedfork
for these amazing ideas
#vegetables #cooking #eggs #pancakes #mealprep
#weightlossjourney #weightloss #diet #recipes #nutella #egg
#recipe #plantbased #nutrition #calories #chef #baking #vegetarian #cleaneating #breakfast #lunch #dinner #cleaneats #weightlosstips #beforeandafter
In order to find out if your bloating is “normal” or not let’s clarify a couple of things:
Feeling like your stomach is bigger at night than in the morning is NORMAL! You have (hopefully) eaten a substantial amount of food over the course of the day and your body needs time to process it, it doesn’t go right through you.
Also ladies, feeling more bloated or fluffy during that time of the month - completely normal.
Now let’s see why you might actually feel bloated:
🔹Intolerances towards certain foods, such as dairy or gluten. Keeping a food log and seeing how you feel after certain foods provides a lot of insight (keep in mind sometimes foods come with a delayed reaction)
🔹Too many cruciferous vegetables (like Brussel sprouts, cauliflower, broccoli...) or raw vegetables which are harder to digest for some people
🔹Artificial sweeteners - sweeteners are not just in drinks but in chewing gum, protein powder condiments...Some people are perfectly fine with it, other are not...
🔹You may have increased your protein intake and your body needs time to adjust. Nothing terribly wrong with that it just takes some time for your digestive track to learn it will now be getting more of this macronutrient. 🔹Eating lots of legumes, beans or whole grains? Packed with lots of nutritional goodness, however even if prepared properly (soaked, washed and rinsed) some people don’t tolerate them too well and get digestive issues.
🔹Too much (or not enough) fibre? Yes it is possible. Some fibre is not digestible by our body and if we consume too much of it (or increase it too quickly) our digestive system gets “clogged up” so to speak.
🔹Too much or not enough water? Water helps our body flush out unwanted things. Too much water (especially around meal times) can inhibit nutrient absorption. We want to hit that sweet spot in the middle.
🔹Travelled much lately? Foods you are not used to and long periods of sitting around can mess with digestion.
➡️keep a food diary to find out what foods cause certain reactions ➡️probiotics can help keeping things down there running nice and smooth. Incorporate fermented foods or even in form of supplements when travelling or after antibiotics.
Sticking to your diet doesn’t mean you can’t have fun. Nero Vodka is one of the lowest calorie alcoholic beverages overall and has zero carbs, which is why it’s the Vodka of choice for dieters, especially those on a low-carb diet.
You'll also need to stay clear of all sugary mixers, and drink in moderation to protect your overall health. #nerovodka
. #healthy #carbs #calories
🔊 🇺🇸 Swipe ➡️ description in comment ⬇️
Nutrition-fitness tips & videos training
➡️ Follow @jordy_coach
🇫🇷 Hello guys & girls, aujourd'hui on parle de "combien de kcal dois-je consommer ?"
▪ Premièrement chaque personne est DIFFERENTE, 😁
Il ne sert à rien d'aller chercher le plan diet ou muscu du voisin car si vous voulez une progression optimale, il vous faudra VOTRE propre programme réalisé pour VOS objectifs.📋
▪ Afin de connaitre le nombre de calories que tu devras consommer, cela dépendra de plusieurs paramètres 📊
▪ D'abord il te faudra savoir ton métabolisme de base.(MB).
C'est la consommation calorique de ton corps au repos. 😴
Ce nombre de calories nécessaire à la survie de ton métabolisme et au bon fonctionnement de ton corps.
▪ Ensuite, une fois ton MB connu, il faudra le modifier par rapport à ton activité physique par rapport à ton rythme de vie (boulot, sport, vie quotidienne).
▪ Une fois ces 2 paramètres calculés, il faudra enfin adapter tout ça pour votre objectif.
Perte de poids, prise de muscles ou rééquilibrage alimentaire, le taux changera selon ce que tu souhaites.
📩 Fais moi un message si tu souhaites en savoir plus sur un programme de nutrition sans frustration ou sur un programme pour atteindre ton obectif 📋✔
⚠️ Des vidéos training feront leur apparition très vite sur mon IG ! Restez connecté 💪👊
🇺🇸 in comment ⬇️
#gymlife #photo #training #bodybuilding #body #getfit #fitness #fitnessmotivation #fitspo #health #lifestyle #photooftheday #fit #fitfam #iifym #nutrition #instafit #aesthetic #followme #weightloss #diet #gym #picoftheday #personaltrainer #fitnessjourney #fitnessaddict #kcal #caloriecount #calories #caloriecounting