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Get a complimentary diet & weight loss report by clicking my profile link..!!
Get a complimentary diet & weight loss report by clicking my profile link..!!
🥣If you aren’t eating cereal out of pink bowl with a sippie straw each night, what are you even doing with your life?
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😬Normally I’m thinking about how much I love cereal while I’m eating it. Except right now I’m thinking about the squats I’m going to do in the morning. Squats are hands down my best exercise, but they always make me nervous. Because I know if I put everything I have into them, it’s gonna sting like a mother. I’ll post at least one set in my stories in the morning if you’re interested.
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🥄Back to the cereal. This is probably my favorite right now. I’m a sucker for anything with granola. But beware! A serving of this stuff weighs 51g and I’m here to tell you it’s nothing. If I free poured it, I’d no doubt eat 3-4 serving each time and the calories can pile up then. I’m still rocking with my Almond Milk lately to save a few fat grams though.
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📧 Email me if you want to talk more about Nutrition Coaching at mark@discoverthefood.com.
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#EatWhatFuelsYou #DoWhatFuelsYou #DiscoverTheFood
🥣If you aren’t eating cereal out of pink bowl with a sippie straw each night, what are you even doing with your life? — 😬Normally I’m thinking about how much I love cereal while I’m eating it. Except right now I’m thinking about the squats I’m going to do in the morning. Squats are hands down my best exercise, but they always make me nervous. Because I know if I put everything I have into them, it’s gonna sting like a mother. I’ll post at least one set in my stories in the morning if you’re interested. — 🥄Back to the cereal. This is probably my favorite right now. I’m a sucker for anything with granola. But beware! A serving of this stuff weighs 51g and I’m here to tell you it’s nothing. If I free poured it, I’d no doubt eat 3-4 serving each time and the calories can pile up then. I’m still rocking with my Almond Milk lately to save a few fat grams though. — 📧 Email me if you want to talk more about Nutrition Coaching at mark@discoverthefood.com. — #EatWhatFuelsYou  #DoWhatFuelsYou  #DiscoverTheFood 
Get a complimentary weight loss & diet report by clicking my bio link.!!
Get a complimentary weight loss & diet report by clicking my bio link.!!
Hannah’s dieting is not going well.  Came home and found her eating a raw potato.  #hannah #potato #carbcravings #yellowlab #whatmydogdoeswhenileave #dietingsucks #dieting #cantloseweight #ilovemydog #girls #whenyouaregone #nike #coach #vintagecoach
Did you grab your free weight loss guide by clicking on my bio link yet..?
Did you grab your free weight loss guide by clicking on my bio link yet..?
Negative body image is the beliefs and thoughts we have about our body and it isn’t healed by changing our exterior because it’s an inside job. Where did we get this idea anyways?? (COUGH) Diet culture and people who stand to make a profit from whatever they’re selling us.
⁣
In my practice I have not seen anyone who has improved their body image by losing weight or other body changes. What happens is it’s just never enough and we continue to find things we want to change. Thoughts about food increase, including food rules and food fears. There’s more body checking behaviors like ‘progress’ pics, stepping on a scale, and fixation on how we look as appearance has been tied in with identity and worth.⁣
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The key to improving body image is to focus on our mental and emotional parts. We do this by focusing on what our bodies allow us to do, embracing body diversity, aiming for body neutrality (it’s neither good nor bad), accepting this is the body we have been gifted, and consider we are so much more than how we look. You were not born thinking your body was wrong, we’ve been conditioned to believe this. But we have also been taught to believe in Santa Claus and the tooth fairy so...⁣
⁣
I will give exercise some credit - this comes from a HAES perspective and has nothing to do with weight loss. Increasing joyful movement can improve health, self confidence, self acceptance, sense of personal worth, and feel more comfortable in your body. ⁣
⁣
💗You are more than a body.⁣
💗You don’t have to love your body in order to respect, trust, or accept it.⁣
💗Your life’s purpose isn’t to shrink your body.⁣
💗You have a good body no matter what it looks like.⁣
💗Your weight isn’t the most interesting thing about you.⁣
💗Reject the thin ideal our society idolizes even though only a small minority of people fit this.⁣
💗Your worth and identity have nothing to do with your body.⁣
⁣
**This is hard, emotional work that doesn’t happen overnight which is why I recommend working with a therapist. It’s not black/white and predictable like following a couch to 5k plan. This is part of why it seems easier to focus on changing our body than our mindset and beliefs but it’s possible!
Negative body image is the beliefs and thoughts we have about our body and it isn’t healed by changing our exterior because it’s an inside job. Where did we get this idea anyways?? (COUGH) Diet culture and people who stand to make a profit from whatever they’re selling us. ⁣ In my practice I have not seen anyone who has improved their body image by losing weight or other body changes. What happens is it’s just never enough and we continue to find things we want to change. Thoughts about food increase, including food rules and food fears. There’s more body checking behaviors like ‘progress’ pics, stepping on a scale, and fixation on how we look as appearance has been tied in with identity and worth.⁣ ⁣ The key to improving body image is to focus on our mental and emotional parts. We do this by focusing on what our bodies allow us to do, embracing body diversity, aiming for body neutrality (it’s neither good nor bad), accepting this is the body we have been gifted, and consider we are so much more than how we look. You were not born thinking your body was wrong, we’ve been conditioned to believe this. But we have also been taught to believe in Santa Claus and the tooth fairy so...⁣ ⁣ I will give exercise some credit - this comes from a HAES perspective and has nothing to do with weight loss. Increasing joyful movement can improve health, self confidence, self acceptance, sense of personal worth, and feel more comfortable in your body. ⁣ ⁣ 💗You are more than a body.⁣ 💗You don’t have to love your body in order to respect, trust, or accept it.⁣ 💗Your life’s purpose isn’t to shrink your body.⁣ 💗You have a good body no matter what it looks like.⁣ 💗Your weight isn’t the most interesting thing about you.⁣ 💗Reject the thin ideal our society idolizes even though only a small minority of people fit this.⁣ 💗Your worth and identity have nothing to do with your body.⁣ ⁣ **This is hard, emotional work that doesn’t happen overnight which is why I recommend working with a therapist. It’s not black/white and predictable like following a couch to 5k plan. This is part of why it seems easier to focus on changing our body than our mindset and beliefs but it’s possible!
🍪Cookie Monster🍪
These @buffbake cookies are the perfect treat when you want something sweet. Top it off with some @sinisterlabs spread, and it’s a total game changer!
#buffbake #proteincookies #sinisterlabs #intuitiveeating #flexibledieting #balancednotclean #dietingsucks #ditchthediet #foodfreedom #mindfuleating #wellnesswarrior #selflove #bodylove #selfacceptance #therapythoughts #emotionaleating #dietculture #bodyconfidence #antidiet #gymrat #health #strongnotskinny #transformation #girlswholift #fitness
🍪Cookie Monster🍪 These @buffbake cookies are the perfect treat when you want something sweet. Top it off with some @sinisterlabs spread, and it’s a total game changer! #buffbake  #proteincookies  #sinisterlabs  #intuitiveeating  #flexibledieting  #balancednotclean  #dietingsucks  #ditchthediet  #foodfreedom  #mindfuleating  #wellnesswarrior  #selflove  #bodylove  #selfacceptance  #therapythoughts  #emotionaleating  #dietculture  #bodyconfidence  #antidiet  #gymrat  #health  #strongnotskinny  #transformation  #girlswholift  #fitness 
Get a complimentary diet & weight loss report by clicking my profile link:)
Get a complimentary diet & weight loss report by clicking my profile link:)
Beer and chocolate bars.  No keto today...
#gohawks #dietingsucks #ilovechocolate #beer #footballsunday
Diets are a band-aid solution because they don’t get to the ROOT CAUSE of the problem.

In fact, the diet industry purposely sets you up for failure, so they can keep making money off of you ( it's a $30 billion a year industry. #yikes)

Truth bomb: You're not broken. The diet industry is. 
Health should really be about healing from the inside out.

And getting to the core of the problem and working through it. 
I want to teach you how to love every inch of your body.

To nourish her with food. To understand, trust and honour her needs.

So if you’ve been thinking about joining the sisterhood (that shows you how it's possible to have a healthy, satisfying and guilt-free relationship with your body!) now is the time!!! I don’t wanna see you hanging out here for yet another year stuck in the same place.

You might be scared of failing-- that’s normal.

You might be worried it won’t work -- also normal.

You might just be SO stuck that you sort of assume that you’ll be struggling with this for the rest of your life. ALSO VERY NORMAL.

But you know what they say -- what you resist, persists!

SFS is the opposite of resist! 
You'll be guided on how to rewrite your relationship with food from day 1 and you'll have no choice but to move forward (finally!) And I promise you, if food has become loud, it's gotten loud for a reason.

So let it be your teacher to help you uncover what's going on underneath all this disconnected eating!

Also -- I don’t want you to miss out and have to pay the full price later (you could use that $200 for so many other things!) So hit the link in my bio like you mean it to claim those $200 savings off of Soul Food Sisterhood now! 💗🙌🏼 They will be going ✨POOF✨ at midnight TONIGHT!
Diets are a band-aid solution because they don’t get to the ROOT CAUSE of the problem. In fact, the diet industry purposely sets you up for failure, so they can keep making money off of you ( it's a $30 billion a year industry. #yikes ) Truth bomb: You're not broken. The diet industry is. Health should really be about healing from the inside out. And getting to the core of the problem and working through it. I want to teach you how to love every inch of your body. To nourish her with food. To understand, trust and honour her needs. So if you’ve been thinking about joining the sisterhood (that shows you how it's possible to have a healthy, satisfying and guilt-free relationship with your body!) now is the time!!! I don’t wanna see you hanging out here for yet another year stuck in the same place. You might be scared of failing-- that’s normal. You might be worried it won’t work -- also normal. You might just be SO stuck that you sort of assume that you’ll be struggling with this for the rest of your life. ALSO VERY NORMAL. But you know what they say -- what you resist, persists! SFS is the opposite of resist! You'll be guided on how to rewrite your relationship with food from day 1 and you'll have no choice but to move forward (finally!) And I promise you, if food has become loud, it's gotten loud for a reason. So let it be your teacher to help you uncover what's going on underneath all this disconnected eating! Also -- I don’t want you to miss out and have to pay the full price later (you could use that $200 for so many other things!) So hit the link in my bio like you mean it to claim those $200 savings off of Soul Food Sisterhood now! 💗🙌🏼 They will be going ✨POOF✨ at midnight TONIGHT!
Get a complimentary weight loss and diet report by clicking my bio link.!.!
Get a complimentary weight loss and diet report by clicking my bio link.!.!
It’s been tough with all the traveling and birthdays!  Better get these bagged before this girl eats them all! #dietingsucks #31lbsgone
It’s been tough with all the traveling and birthdays! Better get these bagged before this girl eats them all! #dietingsucks  #31lbsgone 
🛑🛑🛑YO! Stop Scrolling for 30 seconds⏱️!🛑🛑🛑
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🤔Are you struggling with:
*
👉 trying to lose the muffin top you gained over the years?
*
👉 not knowing how to eat to lose that 15 to 20 lbs and actually keep it off?
*
👉 not knowing what kinds of workouts work best or how to put together the right combination of exercises you've learned?
*
👉 being confused with when to eat, how often, how many carbs, fats and proteins?
*
👉 wanting to lose the next 5+ lbs but you're not sure where to start?
*
If you want the solutions to these and you're tired of feeling embarrassed about your muffin top, join my FREE 7 Day Flat Belly Challenge NOW!
*
Starts October 1st so be sure to register now before the spots fill up because they're filling up FAST! 👇
*
💥🔥PLUS, you'll get EARLY ACCESS to the coaching group where you'll get tons of exclusive content, videos and guidance for your goals!
*
The link is in my bio!! DO NOT WAIT! Reserve your spot NOW!
*
#lancecaroncoaching
 #fatlosstips #fatlosshelp #dietingsucks #nondiet #dietssuck #weightloss #foodfreedom #ditchthediet #weightlosshelp #healthyswaps #womensfitness #carbsaregood #fitnesscoaches #weightlossideas #weightlosstips #weightlossjourney #fatloss #fatlossgoals #bodyfatloss #dieting #fatlossideas #cardiosucks #workoutfromhome #fatlossmotivation
🛑🛑🛑YO! Stop Scrolling for 30 seconds⏱️!🛑🛑🛑 * 🤔Are you struggling with: * 👉 trying to lose the muffin top you gained over the years? * 👉 not knowing how to eat to lose that 15 to 20 lbs and actually keep it off? * 👉 not knowing what kinds of workouts work best or how to put together the right combination of exercises you've learned? * 👉 being confused with when to eat, how often, how many carbs, fats and proteins? * 👉 wanting to lose the next 5+ lbs but you're not sure where to start? * If you want the solutions to these and you're tired of feeling embarrassed about your muffin top, join my FREE 7 Day Flat Belly Challenge NOW! * Starts October 1st so be sure to register now before the spots fill up because they're filling up FAST! 👇 * 💥🔥PLUS, you'll get EARLY ACCESS to the coaching group where you'll get tons of exclusive content, videos and guidance for your goals! * The link is in my bio!! DO NOT WAIT! Reserve your spot NOW! * #lancecaroncoaching  #fatlosstips  #fatlosshelp  #dietingsucks  #nondiet  #dietssuck  #weightloss  #foodfreedom  #ditchthediet  #weightlosshelp  #healthyswaps  #womensfitness  #carbsaregood  #fitnesscoaches  #weightlossideas  #weightlosstips  #weightlossjourney  #fatloss  #fatlossgoals  #bodyfatloss  #dieting  #fatlossideas  #cardiosucks  #workoutfromhome  #fatlossmotivation 
🛑🛑🛑YO! Stop Scrolling for 30 seconds⏱️!🛑🛑🛑
*
🤔Are you struggling with:
*
👉 trying to lose the muffin top you gained over the years?
*
👉 not knowing how to eat to lose that 15 to 20 lbs and actually keep it off?
*
👉 not knowing what kinds of workouts work best or how to put together the right combination of exercises you've learned?
*
👉 being confused with when to eat, how often, how many carbs, fats and proteins?
*
👉 wanting to lose the next 5+ lbs but you're not sure where to start?
*
If you want the solutions to these and you're tired of feeling embarrassed about your muffin top, join my FREE 7 Day Flat Belly Challenge NOW!
*
Starts October 1st so be sure to register now before the spots fill up because they're filling up FAST! 👇
*
💥🔥PLUS, you'll get EARLY ACCESS to the coaching group where you'll get tons of exclusive content, videos and guidance for your goals!
*
The link is in my bio!! DO NOT WAIT! Reserve your spot NOW!
*
#lancecaroncoaching
 #fatlosstips #fatlosshelp #dietingsucks #nondiet #dietssuck #weightloss #foodfreedom #ditchthediet #weightlosshelp #healthyswaps #womensfitness #carbsaregood #fitnesscoaches #weightlossideas #weightlosstips #weightlossjourney #fatloss #fatlossgoals #bodyfatloss #dieting #fatlossideas #cardiosucks #workoutfromhome #fatlossmotivation
🛑🛑🛑YO! Stop Scrolling for 30 seconds⏱️!🛑🛑🛑 * 🤔Are you struggling with: * 👉 trying to lose the muffin top you gained over the years? * 👉 not knowing how to eat to lose that 15 to 20 lbs and actually keep it off? * 👉 not knowing what kinds of workouts work best or how to put together the right combination of exercises you've learned? * 👉 being confused with when to eat, how often, how many carbs, fats and proteins? * 👉 wanting to lose the next 5+ lbs but you're not sure where to start? * If you want the solutions to these and you're tired of feeling embarrassed about your muffin top, join my FREE 7 Day Flat Belly Challenge NOW! * Starts October 1st so be sure to register now before the spots fill up because they're filling up FAST! 👇 * 💥🔥PLUS, you'll get EARLY ACCESS to the coaching group where you'll get tons of exclusive content, videos and guidance for your goals! * The link is in my bio!! DO NOT WAIT! Reserve your spot NOW! * #lancecaroncoaching  #fatlosstips  #fatlosshelp  #dietingsucks  #nondiet  #dietssuck  #weightloss  #foodfreedom  #ditchthediet  #weightlosshelp  #healthyswaps  #womensfitness  #carbsaregood  #fitnesscoaches  #weightlossideas  #weightlosstips  #weightlossjourney  #fatloss  #fatlossgoals  #bodyfatloss  #dieting  #fatlossideas  #cardiosucks  #workoutfromhome  #fatlossmotivation 
*Sniff sniff* 🤤 Wait, I’m trying to lose weight over here! But.. *sniff sniff* Why you tempt me hoomin?! 😩  #dietingsucks #bunniesofinstagram #rabbitsofinstagram #bunny #rabbit #cuddlebun #petsofinstagram #temptations #evilhoomin #sabotage #looneytooniez
So occasionally people will tag me in posts (not in the pic, but in the actual caption). So I decided on Sundays, I'm going to start sharing those posts. Trying to put the "social" back in social media. #SundayShoutOuts
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from @fitgirlsrock.melissa -  Fact = faster does not equal better. .

In the words of my colleague & friend, Ren Jones @fitnessjonestraining. . "You can choose fast or you can choose permanent, but rarely both. Approach your health plan with the understanding that in choosing the one you are giving up the other. Fast is not a word that represents any long lasting change. In wellness, it's pretty much the guaranteed opposite of "sustainable" and "permanent". If you end up where you started, instead of where you're going, it doesn't matter how fast you drove. You're still in the same place." .

Try the slower, sustainable approach. Learn about yourself & your body. Fit a plan to your lifestyle instead of trying to mould yourself to some plan that just doesn't work for you. .

If it's not sustainable, it's not the plan for you. .

#fitgirlsrock #fatlossfacts #fatlosstips #fatlosscoach #weightlosscoach #dietingtips #dietingsucks #takeyourlifeback #dietsdontwork #sustainability #consistency #fittip #fittips #healthyliving #healthylifestyle #truthbomb #truth #fitspo #fitness #health #personaltrainer #onlinetrainer #icoachwomen #itrainonline #beboldbebadassbeyou  #slowandsteady #fasterdoesntequalbetter
So occasionally people will tag me in posts (not in the pic, but in the actual caption). So I decided on Sundays, I'm going to start sharing those posts. Trying to put the "social" back in social media. #SundayShoutOuts  ___________________________________________________ from @fitgirlsrock.melissa - Fact = faster does not equal better. . In the words of my colleague & friend, Ren Jones @fitnessjonestraining. . "You can choose fast or you can choose permanent, but rarely both. Approach your health plan with the understanding that in choosing the one you are giving up the other. Fast is not a word that represents any long lasting change. In wellness, it's pretty much the guaranteed opposite of "sustainable" and "permanent". If you end up where you started, instead of where you're going, it doesn't matter how fast you drove. You're still in the same place." . Try the slower, sustainable approach. Learn about yourself & your body. Fit a plan to your lifestyle instead of trying to mould yourself to some plan that just doesn't work for you. . If it's not sustainable, it's not the plan for you. . #fitgirlsrock  #fatlossfacts  #fatlosstips  #fatlosscoach  #weightlosscoach  #dietingtips  #dietingsucks  #takeyourlifeback  #dietsdontwork  #sustainability  #consistency  #fittip  #fittips  #healthyliving  #healthylifestyle  #truthbomb  #truth  #fitspo  #fitness  #health  #personaltrainer  #onlinetrainer  #icoachwomen  #itrainonline  #beboldbebadassbeyou  #slowandsteady  #fasterdoesntequalbetter 
It is a beautiful day today, perfect fall hoodie weather. Which of course means I want all things fall related.  Today is day 3 of a more strict diet.... and before 10 my husband asked me why I had an attitude today. I'd say the diet is going well 😂🤣. Lord help me make it through this diet hahaha!  Time to focus on you, and creating a couple of great things for you. They're coming soon!!
.
#surprisescomingsoon #cantwait #dietingsucks #sugardetox #nosugarnoflour #doesreesescountashealthy #sundayvibes #selfcaresunday #bloggermom #momblogs #selfcareblogger #mommytakes5
It is a beautiful day today, perfect fall hoodie weather. Which of course means I want all things fall related. Today is day 3 of a more strict diet.... and before 10 my husband asked me why I had an attitude today. I'd say the diet is going well 😂🤣. Lord help me make it through this diet hahaha! Time to focus on you, and creating a couple of great things for you. They're coming soon!! . #surprisescomingsoon  #cantwait  #dietingsucks  #sugardetox  #nosugarnoflour  #doesreesescountashealthy  #sundayvibes  #selfcaresunday  #bloggermom  #momblogs  #selfcareblogger  #mommytakes5 
God Becky, what more evidence could you possibly need??? Tag that friend who started drinking @fittea bc she saw @kyliejenner post it on insta
God Becky, what more evidence could you possibly need??? Tag that friend who started drinking @fittea bc she saw @kyliejenner post it on insta
They say a penny for your thoughts. Well sometimes I could rack up a fortune trying to understand why so many ladies find every excuse to put themselves last. ⁣
⁣
They want to feel better, but don't have time. ⁣
They want to have more energy, but won't change bad habits. ⁣
They want to be healthy, but can't afford healthy food. ⁣
⁣
But always seem to find the time and money for the things that are priority for them. ⁣
⁣
It's when you decide to put yourself first and foremost that the time and money will be there and you will be able to reach any goal that you set out to me reach. .
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.
.
.
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#findyourstrongathome #lowerbackinjuryfighter #wifesthatlift #womenwithmuscle #rescuemom #fitwifestrong #rescuedogsarethebest #sunlover #dietingsucks #strongwife #musclegain #workoutathome #sunnyTN strongat47 #summerlife #homeworkoutsrock #beatingdepression #homeworkoutsforyou #farmgirlswholift #strongtnwomen 
#dogmom #feelstrong 
#dogmomoftwo #countrylifeforme
#poollife #enjoythejourney #loveyouself
They say a penny for your thoughts. Well sometimes I could rack up a fortune trying to understand why so many ladies find every excuse to put themselves last. ⁣ ⁣ They want to feel better, but don't have time. ⁣ They want to have more energy, but won't change bad habits. ⁣ They want to be healthy, but can't afford healthy food. ⁣ ⁣ But always seem to find the time and money for the things that are priority for them. ⁣ ⁣ It's when you decide to put yourself first and foremost that the time and money will be there and you will be able to reach any goal that you set out to me reach. . . . . . . #findyourstrongathome  #lowerbackinjuryfighter  #wifesthatlift  #womenwithmuscle  #rescuemom  #fitwifestrong  #rescuedogsarethebest  #sunlover  #dietingsucks  #strongwife  #musclegain  #workoutathome  #sunnyTN  strongat47 #summerlife  #homeworkoutsrock  #beatingdepression  #homeworkoutsforyou  #farmgirlswholift  #strongtnwomen  #dogmom  #feelstrong  #dogmomoftwo  #countrylifeforme  #poollife  #enjoythejourney  #loveyouself 
Look back at my old posts. I had 0 idea what I was doing.
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I will probably make the same comment about this post in another year.
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The point is that you need to stop worrying about failing (it gives you great information) and just start. JUST START. .
JUST START.
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Figure the rest out later.
Look back at my old posts. I had 0 idea what I was doing. . I will probably make the same comment about this post in another year. . The point is that you need to stop worrying about failing (it gives you great information) and just start. JUST START. . JUST START. . Figure the rest out later.
Day Ninety-three: It's reaching the point where every training session feels worse than the last, and all I want to do is lie down, eat, and cry ... though not necessarily in that order. Even putting away my crap at the gym requires some psyching up. Why am I doing this, again?

Today's session: Full-body

Trap bar deadlift: 3 x 5/5/5 @ 40/50/60% of 1RM (deload)
Dumbbell bench press: 3 x 5-7
Sissy squat: 3 x 8-10
Razor curl: 3 x 12-15
Seated hammer curl: 3 x 8-10
Band pullapart: 3 x 25-30

#VeganBodybuilding #VeganFitness #VeganProtein #NaturalBodybuilding #HomeGym #GarageGym #ContestPrep #Over40Bodybuilding #531 #TeksGym #PowerBlockDumbbells #ICOSYS #TrapBarDeadlift #GluteHamRaise #DietingSucks #YMCA
Day Ninety-three: It's reaching the point where every training session feels worse than the last, and all I want to do is lie down, eat, and cry ... though not necessarily in that order. Even putting away my crap at the gym requires some psyching up. Why am I doing this, again? Today's session: Full-body Trap bar deadlift: 3 x 5/5/5 @ 40/50/60% of 1RM (deload) Dumbbell bench press: 3 x 5-7 Sissy squat: 3 x 8-10 Razor curl: 3 x 12-15 Seated hammer curl: 3 x 8-10 Band pullapart: 3 x 25-30 #VeganBodybuilding  #VeganFitness  #VeganProtein  #NaturalBodybuilding  #HomeGym  #GarageGym  #ContestPrep  #Over40Bodybuilding  #531  #TeksGym  #PowerBlockDumbbells  #ICOSYS  #TrapBarDeadlift  #GluteHamRaise  #DietingSucks  #YMCA 
Chips can only eat RX food & it makes him sad & hungry. #chips. #sadcat #dietingsucks #catsofinstagram #fiftyshadesginger #alwayshungry
🤩
Can we please just throw the word diet out of our vocabulary??!! 🤷‍♀️ Diets only made me feel exhausted, empty, and ready to over indulge in all the food! 🥘 
It’s clear to me now that the way I feel about myself needed to change in order for me to get truly healthy and be truly happy. 😍 🛑 BUT, to get to that point I had to throw the word diet out of my vocabulary! 
We are soo trained in quick fixes that don’t last! 😱

Quick fix DIETS only end in self sabotage, binge eating, low self esteem...oh, how the list could go on and on. (Who else has been there done that and has the shirt?🙋‍♀️🙋‍♀️🙋‍♀️) 🎊Here is the thing, Momma! You and I are so much more than what that number on the scales saids or what our bodies currently look like! 🎊

Health needs to become a lifestyle! Changing up our routine, the way we talk to ourselves, the way we see food!! We have to change our MINDSET first and foremost! (I’m still working on this one!) ☝️ It should never be about a race 🏃‍♀️ to get into a bikini or whatever... (I’ve been here and done this. It never has lasting results.)
🤩 Can we please just throw the word diet out of our vocabulary??!! 🤷‍♀️ Diets only made me feel exhausted, empty, and ready to over indulge in all the food! 🥘 It’s clear to me now that the way I feel about myself needed to change in order for me to get truly healthy and be truly happy. 😍 🛑 BUT, to get to that point I had to throw the word diet out of my vocabulary! We are soo trained in quick fixes that don’t last! 😱 Quick fix DIETS only end in self sabotage, binge eating, low self esteem...oh, how the list could go on and on. (Who else has been there done that and has the shirt?🙋‍♀️🙋‍♀️🙋‍♀️) 🎊Here is the thing, Momma! You and I are so much more than what that number on the scales saids or what our bodies currently look like! 🎊 Health needs to become a lifestyle! Changing up our routine, the way we talk to ourselves, the way we see food!! We have to change our MINDSET first and foremost! (I’m still working on this one!) ☝️ It should never be about a race 🏃‍♀️ to get into a bikini or whatever... (I’ve been here and done this. It never has lasting results.)
Ok so the scales have stalled and I just can't get them moving again no matter how low I drop my calories 😥
I'm grumpy and miserable and crying at the slightest little thing ! 
It's amazing how the food or lack of food in the case affects your well being ! 
I will be as close as I can be the week of my weigh in and I will deal with it but if those scales don't move a little closer to goal it seems very out of reach at the minute 😥 
Struggling massively now 🙈
Today I'm going to increase my calories as I need it I feel totally broken , tomorrow is another day and I have just under 6 weeks to get those scales moving 👊 
#isitworthit #broken #souldestroying #cantdoit #upset #emotional #hungry #foodiseverything #ineedtoeat #moreimportantgoals #dietingsucks #needfood #foodmakesmehappy #losingweightispoo #stayinghealthy #keeptrying #caloriesareshit #health #behealthy #behappy #bodyweight #weightclassweighin #losingmuscle #weightloss #losingweight #bodyneedsfood #hormones #emotions #keeplifting
Ok so the scales have stalled and I just can't get them moving again no matter how low I drop my calories 😥 I'm grumpy and miserable and crying at the slightest little thing ! It's amazing how the food or lack of food in the case affects your well being ! I will be as close as I can be the week of my weigh in and I will deal with it but if those scales don't move a little closer to goal it seems very out of reach at the minute 😥 Struggling massively now 🙈 Today I'm going to increase my calories as I need it I feel totally broken , tomorrow is another day and I have just under 6 weeks to get those scales moving 👊 #isitworthit  #broken  #souldestroying  #cantdoit  #upset  #emotional  #hungry  #foodiseverything  #ineedtoeat  #moreimportantgoals  #dietingsucks  #needfood  #foodmakesmehappy  #losingweightispoo  #stayinghealthy  #keeptrying  #caloriesareshit  #health  #behealthy  #behappy  #bodyweight  #weightclassweighin  #losingmuscle  #weightloss  #losingweight  #bodyneedsfood  #hormones  #emotions  #keeplifting 
Do you want fries with that? @smartcoffeeworld⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#weightlosstransformation⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want fries with that? @smartcoffeeworld⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #smartcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeediet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodcravings ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingsucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingtips  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #instacoffee  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #tasty  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #summer  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #success  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #keto  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diet  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #smartcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeediet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodcravings ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingsucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingtips ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightnow ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dailycoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeetime ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlosstransformation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
Did you grab your free weight loss guide by clicking on my bio link yet.?
Did you grab your free weight loss guide by clicking on my bio link yet.?
Did you grab your free weight loss guide by clicking on my bio link yet.?
Did you grab your free weight loss guide by clicking on my bio link yet.?
When you finally start SEEING the fruit of your labors! #gains #weightloss #dietingsucks #theresmyfigure
Get a complimentary diet and weight loss report by clicking my profile link!
Get a complimentary diet and weight loss report by clicking my profile link!
Those sweet, sweet early bird savings for Soul Food Sisterhood: 3-Months to Food Freedom will be going *poof* as of Sunday at the stroke of midnight. ⌛️ Run, don’t walk! 
Link in bio to claim your $200 savings 💜
Those sweet, sweet early bird savings for Soul Food Sisterhood: 3-Months to Food Freedom will be going *poof* as of Sunday at the stroke of midnight. ⌛️ Run, don’t walk! Link in bio to claim your $200 savings 💜
Get a complimentary weight loss and diet report by clicking my profile link!!!
Get a complimentary weight loss and diet report by clicking my profile link!!!
Holy blast from the past 2009! This was the first year I believe they introduced the bikini division and I left the figure division. This is also the year I quit competing. I'll never forget being on stage and looking at one of the female judges had cellulite on her arms and I thought "I dont need these people to tell me if I look good enough" I walked off stage and didn't get back on for the night show. Instead I sat in the audience and ate sour straws and chips 😂 #oldschool #bikinidivision #yogagirlnow #bikininationals #foodrocks #dietingsucks #behappywithyourself #dontneedapproval
Holy blast from the past 2009! This was the first year I believe they introduced the bikini division and I left the figure division. This is also the year I quit competing. I'll never forget being on stage and looking at one of the female judges had cellulite on her arms and I thought "I dont need these people to tell me if I look good enough" I walked off stage and didn't get back on for the night show. Instead I sat in the audience and ate sour straws and chips 😂 #oldschool  #bikinidivision  #yogagirlnow  #bikininationals  #foodrocks  #dietingsucks  #behappywithyourself  #dontneedapproval 
Did you grab your free weight loss guide by clicking on my profile link yet.?
Did you grab your free weight loss guide by clicking on my profile link yet.?
Sad to admit but after a whole week of following a low carb diet, I gave in today to McDonalds 😂😫😳 #dietingsucks #ivfjourney #illbegoodtomorrow
Although I don’t agree with much of his philosophy, I love this idea from @jordan.b.peterson.
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We don’t know everything.
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In fact, we know very little.
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But there are things that you know you shouldn’t do.
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Some of those things (like my binge eating) you won’t be able to stop right now. They are too ingrained or difficult to overcome at the moment.
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But there are some things, that you know are not improving your life, and that you could easily stop doing.  One of those things might be remembering to keep your phone plugged into a charger.
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You make that small change, and then another small change, and then it frees up your mental energy to work on more complex and ingrained bad habits.
Although I don’t agree with much of his philosophy, I love this idea from @jordan.b.peterson. . We don’t know everything. . In fact, we know very little. . But there are things that you know you shouldn’t do. . Some of those things (like my binge eating) you won’t be able to stop right now. They are too ingrained or difficult to overcome at the moment. . But there are some things, that you know are not improving your life, and that you could easily stop doing. One of those things might be remembering to keep your phone plugged into a charger. . You make that small change, and then another small change, and then it frees up your mental energy to work on more complex and ingrained bad habits.
Even though I'm getting my hair cut, I still washed it post-gym so @edmundeickholt didnt have to deal with my "zesty" gym hair. (Phone corrected sweaty to zesty, and we're rolling with it!) #gymhairdontcare #okidocare #zesty #sweatyhair #sweatysaturday #cardiosucks #dietingsucks #liftweights #girlswholift #stronggirls #weightloss #stillchubby #only80lbstogoal 🤦‍♀️
Me every weekend in the supermarket 😂
Me every weekend in the supermarket 😂
#repost
Top low calorie foods ➖
Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004).
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Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”.
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Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal.
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Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When
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📸@smurray_32
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#flexibledieting #flexibledieter #gymbro#fitnessfreak #dietplan #dietingsucks#ifitfitsyourmacros #iifym #iifymwomen #dietingtips#flexibleeating #ozfitlife #nutritiontips #dietfood#nutritionplan #weightlosstips #fatlosstips#losingfat
#repost  Top low calorie foods ➖ Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004). ➖ Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”. ➖ Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal. ➖ Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When —— 📸@smurray_32 —— #flexibledieting  #flexibledieter  #gymbro #fitnessfreak  #dietplan  #dietingsucks #ifitfitsyourmacros  #iifym  #iifymwomen  #dietingtips #flexibleeating  #ozfitlife  #nutritiontips  #dietfood #nutritionplan  #weightlosstips  #fatlosstips #losingfat 
“What about when my body tells me to eat an entire package of donuts?” This is a great, and common, question. To that I say: Eat! The restriction of food leads to overeating it. The next question is usually, “How can this be healthy if we feed into every craving?”
⁣
1st: Be mindful of that black and white, all-or-nothing thinking there. Intuitive Eating isn’t where you have to eat exactly what you’re craving every time - it would be nearly impossible to have, afford, or stomach every kind of food you would want at any given moment.⁣
⁣
2nd: As you transition to IE you might experience somewhat of a honeymoon phase where you want all the foods and may eat well past fullness (7+ out of 10 on the satiety scale) for a period of time. How long this lasts depends on a lot of factors: how restrictive you were, how long you’ve been in the diet mentality, and how flexible you’re able to approach IE to name a few.
⁣
The process of habituation (adapting to repeated experience) will eventually kick in and this food isn’t going to be as exciting. You might even discover you don’t really care for that food as much as you thought.⁣
⁣
3rd: In order to stop when you’re full you need to know you’ll be able to eat that food again when you want. That can take time for you mind and body to trust.⁣
⁣
4th: When you have gotten all 10 principles of IE under your belt, the desire to crush a box of donuts probably won’t happen as often as you think. You might have done this in between diets but that’s a completely different mentality. Also, eating past fullness happens to all of us. There’s no such thing as perfect eating.⁣
⁣
An example of how there’s a lot of grey area: these 🍩 were from a month ago when I was back in the states. Of course I ate some of each with a friend! I’ve never been to Glam Dolls before and I can’t just hop in a car to go to a donut shop where I live. I ate, I enjoyed, I moved on with my day.⁣
⁣
**Read the Intuitive Eating book and listen to podcasts to get a grasp on the 10 principles that guide us back to the intuitive eaters we were born as. Work with a HAES informed registered dietitian to help you in this process. Therapy helps too!
“What about when my body tells me to eat an entire package of donuts?” This is a great, and common, question. To that I say: Eat! The restriction of food leads to overeating it. The next question is usually, “How can this be healthy if we feed into every craving?” ⁣ 1st: Be mindful of that black and white, all-or-nothing thinking there. Intuitive Eating isn’t where you have to eat exactly what you’re craving every time - it would be nearly impossible to have, afford, or stomach every kind of food you would want at any given moment.⁣ ⁣ 2nd: As you transition to IE you might experience somewhat of a honeymoon phase where you want all the foods and may eat well past fullness (7+ out of 10 on the satiety scale) for a period of time. How long this lasts depends on a lot of factors: how restrictive you were, how long you’ve been in the diet mentality, and how flexible you’re able to approach IE to name a few. ⁣ The process of habituation (adapting to repeated experience) will eventually kick in and this food isn’t going to be as exciting. You might even discover you don’t really care for that food as much as you thought.⁣ ⁣ 3rd: In order to stop when you’re full you need to know you’ll be able to eat that food again when you want. That can take time for you mind and body to trust.⁣ ⁣ 4th: When you have gotten all 10 principles of IE under your belt, the desire to crush a box of donuts probably won’t happen as often as you think. You might have done this in between diets but that’s a completely different mentality. Also, eating past fullness happens to all of us. There’s no such thing as perfect eating.⁣ ⁣ An example of how there’s a lot of grey area: these 🍩 were from a month ago when I was back in the states. Of course I ate some of each with a friend! I’ve never been to Glam Dolls before and I can’t just hop in a car to go to a donut shop where I live. I ate, I enjoyed, I moved on with my day.⁣ ⁣ **Read the Intuitive Eating book and listen to podcasts to get a grasp on the 10 principles that guide us back to the intuitive eaters we were born as. Work with a HAES informed registered dietitian to help you in this process. Therapy helps too!
How do you weigh yourself? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#breakfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#caffeine ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeeaddict ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#instafood ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#instacoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#tasty ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#summer ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#success ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#keto ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#smartcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightfast⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeediet⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodcravings⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietingsucks⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietingtips⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweight⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightnow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeetime⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightloss⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlosstransformation⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#lovecoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeecup ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How do you weigh yourself? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #breakfast  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthy  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caffeine  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeeaddict  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #instafood  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #instacoffee  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #tasty  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #summer  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #success  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #keto  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diet  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #smartcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeediet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodcravings ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingsucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingtips ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightnow  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeetime ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlosstransformation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #lovecoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dieting ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeecup  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
You don't have to skip dessert ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#smartcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightfast⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeediet⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodcravings⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietingsucks⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietingtips⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweight⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightnow⠀⠀⠀⠀⠀⠀⠀⠀⠀
#bulletproofcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dailycoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeetime⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightloss⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlosstransformation⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#lovecoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeecup⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeetime ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeelover ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#instadaily⠀⠀⠀⠀⠀⠀⠀⠀⠀
#yummy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#breakfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#caffeine ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeeaddict ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dessert ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You don't have to skip dessert ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #smartcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeediet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodcravings ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingsucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingtips ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightnow ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dailycoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeetime ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlosstransformation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #lovecoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dieting ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeecup ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeetime  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeelover  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #instadaily ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #yummy  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #breakfast  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthy  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caffeine  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeeaddict  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitness  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dessert  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
#cheekyscotsman Have you ever done that.. burnt the dinner? well there is another way to lose calories without burning the food ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#smartcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightfast⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeediet⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodcravings😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweight⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightnow⠀⠀⠀⠀⠀⠀⠀⠀⠀
#bulletproofcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeetime⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightloss⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightlosstransformation⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#lovecoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dieting⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coffeecup⠀⠀⠀⠀⠀⠀⠀⠀⠀
#weightwatchersuk ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#pizza ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#pizzatime ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#calories ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#diethumor ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietingsucks⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dietingtips⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweight⠀⠀⠀⠀⠀⠀⠀⠀⠀
#loseweightnow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#bulletproofcoffee⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dailycoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#cheekyscotsman  Have you ever done that.. burnt the dinner? well there is another way to lose calories without burning the food ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #smartcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeediet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #foodcravings 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightnow ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofcoffee  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeetime ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlosstransformation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #lovecoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dieting ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coffeecup ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightwatchersuk  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pizza  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pizzatime  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #calories  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #diethumor  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingsucks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dietingtips ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #loseweightnow  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bulletproofcoffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #dailycoffee  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .
Did you grab your free weight loss guide by clicking on my profile link yet.?
Did you grab your free weight loss guide by clicking on my profile link yet.?
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Get a complimentary diet and weight loss report by clicking my profile link.!!
I’m turning 30 soon, 😱 so in honor of my 30th b-day I will be giving 30 pieces of wisdom here and on my story over the next few weeks. #30 #30thbirthday #30yearsold #old #aging #mirror #weightloss #weightlossjourney #youcandoit #body #selflove #selfcare #mentahealth #feelgood #cute #funny #fish #whale #underwater #workout #diet #dieting #dietingsucks #art #drawing #sketch
I'm so hungry. Dieting sucks.
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#drawing #digital #painting #art #artist #comics #comic #hungry #diet #bamboo #poem #bad #dietingsucks #panda #poetry
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💥BUILDING A SUCCESSFUL GROCERY LIST💥
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Earlier in the week I talked about some staple foods to always have at the house.
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Well here’s some foods to always have on your grocery list.
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These cover all your bases and will make sure you are eating a balanced diet.
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It’s the exact framework I use.
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🍗Lean proteins- chicken and ground turkey are so versatile. I’ll typically get both so that I’ve always got options. If you’re vegan, maybe it’s lentils and tempeh?
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🥗Spinach- just grab a bag. Toss a handful on everything. #easywins
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🍦Greek yogurt- great snack, great condiment, great for breakfast. It will always come in handy.
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🥒Veggies/ fruits- pick some veggies you like and then try some new ones! Don’t worry too much about whether or not the veggies “go” with your meal. Just try them. Same with fruits. They all “go” decent with Greek yogurt or almond butter. So try them all.
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🥑Avocado- something a lot of people miss in their meals are some source of healthy fat. Avocado literally goes with anything and makes it even more delicious. If you don’t like avocado, you could get some grass-fed butter, ghee, or olive oil to add in to your meals.
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🍚Microwave rice- because who has time for a rice cooker? I get these pouches and sometimes the frozen ones from Trader Joe’s. Just makes life and meals come together so easily.
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SAVE this for your next grocery store trip!
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TAG someone that needs to see this!
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#easywins #dietssuck #dietingsucks #healthyeating #healthybody #nutrition #nutritiontips #nutritioncoach #cleaneating #weightloss #fatloss #fatlosshelp #fatlossjourney #weightlossjourney #losingweight #seattlefitness #seattlefit #seattle #fatlosstips #losingweight #mealprep #mealprepsunday
💥BUILDING A SUCCESSFUL GROCERY LIST💥 - Earlier in the week I talked about some staple foods to always have at the house. - Well here’s some foods to always have on your grocery list. - These cover all your bases and will make sure you are eating a balanced diet. - It’s the exact framework I use. - 🍗Lean proteins- chicken and ground turkey are so versatile. I’ll typically get both so that I’ve always got options. If you’re vegan, maybe it’s lentils and tempeh? - 🥗Spinach- just grab a bag. Toss a handful on everything. #easywins  - 🍦Greek yogurt- great snack, great condiment, great for breakfast. It will always come in handy. - 🥒Veggies/ fruits- pick some veggies you like and then try some new ones! Don’t worry too much about whether or not the veggies “go” with your meal. Just try them. Same with fruits. They all “go” decent with Greek yogurt or almond butter. So try them all. - 🥑Avocado- something a lot of people miss in their meals are some source of healthy fat. Avocado literally goes with anything and makes it even more delicious. If you don’t like avocado, you could get some grass-fed butter, ghee, or olive oil to add in to your meals. - 🍚Microwave rice- because who has time for a rice cooker? I get these pouches and sometimes the frozen ones from Trader Joe’s. Just makes life and meals come together so easily. - SAVE this for your next grocery store trip! - TAG someone that needs to see this! - - - - #easywins  #dietssuck  #dietingsucks  #healthyeating  #healthybody  #nutrition  #nutritiontips  #nutritioncoach  #cleaneating  #weightloss  #fatloss  #fatlosshelp  #fatlossjourney  #weightlossjourney  #losingweight  #seattlefitness  #seattlefit  #seattle  #fatlosstips  #losingweight  #mealprep  #mealprepsunday 
Top low calorie foods ➖
Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004).
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Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”.
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Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal.
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Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When
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📸@smurray_32
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#flexibledieting #flexibledieter #gymbro#fitnessfreak #dietplan #dietingsucks#ifitfitsyourmacros #iifym #iifymwomen #dietingtips#flexibleeating #ozfitlife #nutritiontips #dietfood#nutritionplan #weightlosstips #fatlosstips#losingfat
Top low calorie foods ➖ Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004). ➖ Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”. ➖ Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal. ➖ Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When —— 📸@smurray_32 —— #flexibledieting  #flexibledieter  #gymbro #fitnessfreak  #dietplan  #dietingsucks #ifitfitsyourmacros  #iifym  #iifymwomen  #dietingtips #flexibleeating  #ozfitlife  #nutritiontips  #dietfood #nutritionplan  #weightlosstips  #fatlosstips #losingfat 
My 'cut' continues. Caloric deficit was forced yesterday - I had no time to eat dinner. I made up for it before noon today. I made up for it again at lunch time and several more times afterwards. I need to come to terms with the fact that I am really bad at cutting. Or maybe it's because I don't have a reason to cut - just had to cancel my beach holiday in December because of work... Ah well... .
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#fitdads #toplessselfie #fitness #workout #bulkingseason #cuttinseason #bulkandcut #dietingsucks #healthyfats #fatloss #losignfat #getshredded #getshreddyforsummer #gettingripped #rippeddad #gainz #gains💪 #gymlife #gymlifestyle
My 'cut' continues. Caloric deficit was forced yesterday - I had no time to eat dinner. I made up for it before noon today. I made up for it again at lunch time and several more times afterwards. I need to come to terms with the fact that I am really bad at cutting. Or maybe it's because I don't have a reason to cut - just had to cancel my beach holiday in December because of work... Ah well... . . . #fitdads  #toplessselfie  #fitness  #workout  #bulkingseason  #cuttinseason  #bulkandcut  #dietingsucks  #healthyfats  #fatloss  #losignfat  #getshredded  #getshreddyforsummer  #gettingripped  #rippeddad  #gainz  #gains 💪 #gymlife  #gymlifestyle 
Get a complimentary weight loss and diet report by clicking my profile link.!!
Get a complimentary weight loss and diet report by clicking my profile link.!!
OUR MOST CONTROVERSIAL AND GRIPPING EPISODE YET...COMING SOON!!!
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In the meantime, check out Part 1 and 2 only on our YouTube and Facebook channel (TEFitness Uncut)
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#tefitnessuncut #insane #controversy #food #dietingsucks #dieting #weightlossjourney #conspiracy #mind #body #allnatural #organic #gmo #fat #fatloss #stress #sick #comingsoon
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We always think we need to go on a diet
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We already are - except we are making the wrong food choices, eating too much and that is why we don’t lose the weight
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Skip the diet .

Just look at your current eating habits and make adjustments
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@r_a_davies86 
@mbpersonal_training
. We always think we need to go on a diet . We already are - except we are making the wrong food choices, eating too much and that is why we don’t lose the weight . Skip the diet . Just look at your current eating habits and make adjustments . @r_a_davies86 @mbpersonal_training
Did you know that it’s still entirely possible to OVEREAT whilst eating healthily?
You can literally still: ▶️ Gain weight
▶️ Not lose any weight at all 😢

By eating fruit, vegetables, protein, good fats and carbs. The saying “the dose makes the poison” rings true here.

And what’s worse is that exercise might not be your saviour! That’s right.. all of that hard work in the gym undone because you’re simply eating and drinking too many calories without even realising.

Foods you cannot “see” are usually the culprit here. Butters, cooking oils and sauces to name but a few.
It’s not very often that this is the case (it’s certainly not as common as people who cannot lose weight because their weekends are a free-for-all food frenzy!) but in the rare instance you’re exercising, eating healthily 80-90% of the time and still not losing weight (or simply put, if your eyes are bigger than your stomach) try this: ▶️ Buy an inexpensive food scale and weigh out your food - and then compare how much you have versus what a recommended portion is on the food label. ▶️ Input a full days worth of food on MyFitnessPal to give you what you’re actual food intake is for the day. If you’re not losing weight? Aim to get this lower.

Educate yourself on the calories in the quantity of the food you eat and you’ll be on the road to success in no time.
Did you know that it’s still entirely possible to OVEREAT whilst eating healthily? You can literally still: ▶️ Gain weight ▶️ Not lose any weight at all 😢 By eating fruit, vegetables, protein, good fats and carbs. The saying “the dose makes the poison” rings true here. And what’s worse is that exercise might not be your saviour! That’s right.. all of that hard work in the gym undone because you’re simply eating and drinking too many calories without even realising. Foods you cannot “see” are usually the culprit here. Butters, cooking oils and sauces to name but a few. It’s not very often that this is the case (it’s certainly not as common as people who cannot lose weight because their weekends are a free-for-all food frenzy!) but in the rare instance you’re exercising, eating healthily 80-90% of the time and still not losing weight (or simply put, if your eyes are bigger than your stomach) try this: ▶️ Buy an inexpensive food scale and weigh out your food - and then compare how much you have versus what a recommended portion is on the food label. ▶️ Input a full days worth of food on MyFitnessPal to give you what you’re actual food intake is for the day. If you’re not losing weight? Aim to get this lower. Educate yourself on the calories in the quantity of the food you eat and you’ll be on the road to success in no time.
This is a hard one, especially if you have already tossed out the scales (and if you haven’t, this is your weekly reminder) and this is one of the last tools of trying to stay in control. Though you know I’d invite you to think on that: are you controlling food or is it controlling you?⁣
⁣
Many of us have relied on external cues like measuring and tracking food for months, years, and decades so it’s hard to just stop. It disconnects us from our internal cues and innate wisdom. We lose touch with ourselves and believe the numbers in the app are more reliable than what our body is telling us it needs.⁣
⁣
If you have signs of hunger like a stomach rumble, irritability, feeling lightheaded, then your body is communicating a need. Self care is meeting that need. Neglect is checking to see how many points you have left, and choosing to drink water or eat jello instead. Some days it doesn’t make sense, we’re just hungrier than usual. Besides being a minor inconvenience, we don’t question when we have to use the bathroom more. We usually think: I’m a little more hydrated.⁣
⁣
What makes trusting yourself so hard?⁣
What happened that you lost trust to begin with?⁣
How do you rebuild trust?⁣
⁣
📎Think of all the ways you already trust your body: to breathe, keep your heart beating, fight illness, and give you the ability to move around and lead as fulfilling of a life as you’d like.⁣
📎Consider how long you’ve been in the diet mentality, it’s going to take time to unlearn and relearn. Put weight loss and tracking on the back burner for now. Give yourself a chance to earn this trust back, it won’t happen in a month or even 3 months.⁣
📎Remain nonjudgmental: This is all just information. Overeat? Get curious, did you wait until you were a 1 or 2 (starving) out of 10 before you ate? Would it help to have a snack on hand just in case? Was breakfast too small?⁣
📎Experiment: What do you learn about yourself? Maybe egg whites really don’t keep you full very long but whole eggs do? Maybe adding a bagel and cheese helps you make it through all the morning meetings to lunch. Maybe it puts you in a coma and it’s better to eat on a weekend? Everyone is unique!
This is a hard one, especially if you have already tossed out the scales (and if you haven’t, this is your weekly reminder) and this is one of the last tools of trying to stay in control. Though you know I’d invite you to think on that: are you controlling food or is it controlling you?⁣ ⁣ Many of us have relied on external cues like measuring and tracking food for months, years, and decades so it’s hard to just stop. It disconnects us from our internal cues and innate wisdom. We lose touch with ourselves and believe the numbers in the app are more reliable than what our body is telling us it needs.⁣ ⁣ If you have signs of hunger like a stomach rumble, irritability, feeling lightheaded, then your body is communicating a need. Self care is meeting that need. Neglect is checking to see how many points you have left, and choosing to drink water or eat jello instead. Some days it doesn’t make sense, we’re just hungrier than usual. Besides being a minor inconvenience, we don’t question when we have to use the bathroom more. We usually think: I’m a little more hydrated.⁣ ⁣ What makes trusting yourself so hard?⁣ What happened that you lost trust to begin with?⁣ How do you rebuild trust?⁣ ⁣ 📎Think of all the ways you already trust your body: to breathe, keep your heart beating, fight illness, and give you the ability to move around and lead as fulfilling of a life as you’d like.⁣ 📎Consider how long you’ve been in the diet mentality, it’s going to take time to unlearn and relearn. Put weight loss and tracking on the back burner for now. Give yourself a chance to earn this trust back, it won’t happen in a month or even 3 months.⁣ 📎Remain nonjudgmental: This is all just information. Overeat? Get curious, did you wait until you were a 1 or 2 (starving) out of 10 before you ate? Would it help to have a snack on hand just in case? Was breakfast too small?⁣ 📎Experiment: What do you learn about yourself? Maybe egg whites really don’t keep you full very long but whole eggs do? Maybe adding a bagel and cheese helps you make it through all the morning meetings to lunch. Maybe it puts you in a coma and it’s better to eat on a weekend? Everyone is unique!
Wouldn’t it be nice to...
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...You know, enjoy fall and all the holidays that come this time of year with zero diet stress?
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Wouldn’t it be nice to not worry about the food, the calories, the sugary sweets like hot cocoa, psl’s, pumpkin pie, turkey, stuffing, mashed potatoes, pasta!
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Idk about you but I loveee all the treats and sweets this time of year and I plan to enjoy all of them.
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I gave up on dieting over a year ago when I realized it wasn’t working for me. You know what did work?
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Flexible eating, tracking my macros to help me learn about all the foods and not stress or want to vomit at the site of chicken and broccoli.
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Who else is excited for fall everything?! 🍂🍁🌾
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#collegelife #collegesnacks #falltime #basicseason #psl #starbslife #starbucks☕️ #starbuckssecretmenu #flexibleeating #trackingmacros #weightlosstips #selfconfident #pumpkinspiceeverything #diettips #dieting #dietingsucks #dietstartsmonday #dietstartstomorrow #weekendstyle #weekendvibes #lowcarb #keto #weightwatchersfreestyle #foodie😋 #losingweightfeelinggreat #leggingseason #americaneagleoutfitters #fallishere #autumn🍁 #cozyweather
Wouldn’t it be nice to... - ...You know, enjoy fall and all the holidays that come this time of year with zero diet stress? - Wouldn’t it be nice to not worry about the food, the calories, the sugary sweets like hot cocoa, psl’s, pumpkin pie, turkey, stuffing, mashed potatoes, pasta! - Idk about you but I loveee all the treats and sweets this time of year and I plan to enjoy all of them. - I gave up on dieting over a year ago when I realized it wasn’t working for me. You know what did work? - Flexible eating, tracking my macros to help me learn about all the foods and not stress or want to vomit at the site of chicken and broccoli. - Who else is excited for fall everything?! 🍂🍁🌾 - - - - - - #collegelife  #collegesnacks  #falltime  #basicseason  #psl  #starbslife  #starbucks ☕️ #starbuckssecretmenu  #flexibleeating  #trackingmacros  #weightlosstips  #selfconfident  #pumpkinspiceeverything  #diettips  #dieting  #dietingsucks  #dietstartsmonday  #dietstartstomorrow  #weekendstyle  #weekendvibes  #lowcarb  #keto  #weightwatchersfreestyle  #foodie 😋 #losingweightfeelinggreat  #leggingseason  #americaneagleoutfitters  #fallishere  #autumn 🍁 #cozyweather 
DIETING IS ABOUT PUTTING THE BEST FOOD INTO YOUR BODY AS POSSIBLE.
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And usually that results in you eating less calories too.
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Shoutout to @diginn for this plentiful bounty.
DIETING IS ABOUT PUTTING THE BEST FOOD INTO YOUR BODY AS POSSIBLE. . And usually that results in you eating less calories too. . Shoutout to @diginn for this plentiful bounty.
Regrann from @foodsile -  Top low calorie foods @smurray_32
➖
Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004).
➖
Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”.
➖
Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal.
➖
Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When
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Chosen by @foodsile
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#flexibledieting #flexibledieter #gymbro#fitnessfreak #dietplan #dietingsucks#ifitfitsyourmacros #iifym #iifymwomen #dietingtips#flexibleeating #ozfitlife #nutritiontips #dietfood#nutritionplan #weightlosstips #fatlosstips#yoaura
Regrann from @foodsile - Top low calorie foods @smurray_32 ➖ Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004). ➖ Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”. ➖ Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal. ➖ Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When —— Chosen by @foodsile —— #flexibledieting  #flexibledieter  #gymbro #fitnessfreak  #dietplan  #dietingsucks #ifitfitsyourmacros  #iifym  #iifymwomen  #dietingtips #flexibleeating  #ozfitlife  #nutritiontips  #dietfood #nutritionplan  #weightlosstips  #fatlosstips #yoaura 
🥚 MORE BREAKFAST
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⏰This takes a bit more time than some of the others I’ve posted recently, but I’ve got a few tips to make it quicker...
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👆First, the ingredients are one serving of Jasmine Rice, 3 eggs, one piece of bacon, about a half cup of broccoli, and one serving of reduced fat cheese.
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👉The kicker is to have the rice and broccoli already prepped. So all you do is: cook a piece of bacon in a skillet, once it’s cooked, throw in the broccoli to heat it up. Once it’s hot, put it with the bacon on a plate and add the eggs to the hot skillet, then top with the bacon, broccoli, and cheese. While that’s cooking, heat your rice and then add the cooked omelette on top of it.
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👌If you have the rice and broccoli cooked, it really doesn’t take much time. You can swipe to see the macro breakdown for the full breakfast. If you want to cut back on some of the fat you could just do two eggs or lose the bacon.
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📧 Email me if you want to talk more about Nutrition Coaching at mark@discoverthefood.com.
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#EatWhatFuelsYou #DoWhatFuelsYou #DiscoverTheFood
🥚 MORE BREAKFAST — ⏰This takes a bit more time than some of the others I’ve posted recently, but I’ve got a few tips to make it quicker... - 👆First, the ingredients are one serving of Jasmine Rice, 3 eggs, one piece of bacon, about a half cup of broccoli, and one serving of reduced fat cheese. — 👉The kicker is to have the rice and broccoli already prepped. So all you do is: cook a piece of bacon in a skillet, once it’s cooked, throw in the broccoli to heat it up. Once it’s hot, put it with the bacon on a plate and add the eggs to the hot skillet, then top with the bacon, broccoli, and cheese. While that’s cooking, heat your rice and then add the cooked omelette on top of it. — 👌If you have the rice and broccoli cooked, it really doesn’t take much time. You can swipe to see the macro breakdown for the full breakfast. If you want to cut back on some of the fat you could just do two eggs or lose the bacon. — 📧 Email me if you want to talk more about Nutrition Coaching at mark@discoverthefood.com. — #EatWhatFuelsYou  #DoWhatFuelsYou  #DiscoverTheFood 
It’s 2pm at work and you decide to walk next door for a snack. You’re craving some chips and begin to reach for a bag, but the voice in your head says YOU SHOULD  have a healthy snack instead. You grudgingly put them back, grab a cellophane wrapped apple and return to work. The apple tides you over for 20 minutes and then you’re back to thinking about chips.
🔹
Playing the “should eat / shouldn’t” eat battle in your head is exhausting. It feels like you’re constantly trying to convince yourself to like foods you don’t really want.
🔹
But instead of dropping the SHOULD hammer on yourself for every snack decision, what if you listened to what your body was actually hungry for? If you’re in the mood for chips, you have some chips. If you’re in the mood for an apple, you have an apple.
This is what Instinctual Eaters do every day.
🔹
If you’d like to learn how, check out the free workshop in the bio called Break The Diet Cycle.
🔹
#allfoodsfit #flexibledieting #flexibleeating #balanceddiet #portioncontrol #eatingwell #weightlossplan #intuitiveeating #instinctualeating #dietingsucks #weightloss2018
#weightlossstruggles
#antidiet
It’s 2pm at work and you decide to walk next door for a snack. You’re craving some chips and begin to reach for a bag, but the voice in your head says YOU SHOULD  have a healthy snack instead. You grudgingly put them back, grab a cellophane wrapped apple and return to work. The apple tides you over for 20 minutes and then you’re back to thinking about chips. 🔹 Playing the “should eat / shouldn’t” eat battle in your head is exhausting. It feels like you’re constantly trying to convince yourself to like foods you don’t really want. 🔹 But instead of dropping the SHOULD hammer on yourself for every snack decision, what if you listened to what your body was actually hungry for? If you’re in the mood for chips, you have some chips. If you’re in the mood for an apple, you have an apple. This is what Instinctual Eaters do every day. 🔹 If you’d like to learn how, check out the free workshop in the bio called Break The Diet Cycle. 🔹 #allfoodsfit  #flexibledieting  #flexibleeating  #balanceddiet  #portioncontrol  #eatingwell  #weightlossplan  #intuitiveeating  #instinctualeating  #dietingsucks  #weightloss2018  #weightlossstruggles  #antidiet 
💥BUILDING A SUCCESSFUL GROCERY LIST💥
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Earlier in the week I talked about some staple foods to always have at the house.
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Well here’s some foods to always have on your grocery list.
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These cover all your bases and will make sure you are eating a balanced diet.
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It’s the exact framework I use.
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🍗Lean proteins- chicken and ground turkey are so versatile. I’ll typically get both so that I’ve always got options. If you’re vegan, maybe it’s lentils and tempeh?
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🥗Spinach- just grab a bag. Toss a handful on everything. #easywins
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🍦Greek yogurt- great snack, great condiment, great for breakfast. It will always come in handy.
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🥒Veggies/ fruits- pick some veggies you like and then try some new ones! Don’t worry too much about whether or not the veggies “go” with your meal. Just try them. Same with fruits. They all “go” decent with Greek yogurt or almond butter. So try them all.
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🥑Avocado- something a lot of people miss in their meals are some source of healthy fat. Avocado literally goes with anything and makes it even more delicious. If you don’t like avocado, you could get some grass-fed butter, ghee, or olive oil to add in to your meals.
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🍚Microwave rice- because who has time for a rice cooker? I get these pouches and sometimes the frozen ones from Trader Joe’s. Just makes life and meals come together so easily.
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SAVE this for your next grocery store trip!
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TAG someone that needs to see this!
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#easywins #dietssuck #dietingsucks #healthyeating #healthybody #nutrition #nutritiontips #nutritioncoach #cleaneating #weightloss #fatloss #fatlosshelp #fatlossjourney #weightlossjourney #losingweight #seattlefitness #seattlefit #seattle #fatlosstips #losingweight #mealprep #mealprepsunday
💥BUILDING A SUCCESSFUL GROCERY LIST💥 - Earlier in the week I talked about some staple foods to always have at the house. - Well here’s some foods to always have on your grocery list. - These cover all your bases and will make sure you are eating a balanced diet. - It’s the exact framework I use. - 🍗Lean proteins- chicken and ground turkey are so versatile. I’ll typically get both so that I’ve always got options. If you’re vegan, maybe it’s lentils and tempeh? - 🥗Spinach- just grab a bag. Toss a handful on everything. #easywins  - 🍦Greek yogurt- great snack, great condiment, great for breakfast. It will always come in handy. - 🥒Veggies/ fruits- pick some veggies you like and then try some new ones! Don’t worry too much about whether or not the veggies “go” with your meal. Just try them. Same with fruits. They all “go” decent with Greek yogurt or almond butter. So try them all. - 🥑Avocado- something a lot of people miss in their meals are some source of healthy fat. Avocado literally goes with anything and makes it even more delicious. If you don’t like avocado, you could get some grass-fed butter, ghee, or olive oil to add in to your meals. - 🍚Microwave rice- because who has time for a rice cooker? I get these pouches and sometimes the frozen ones from Trader Joe’s. Just makes life and meals come together so easily. - SAVE this for your next grocery store trip! - TAG someone that needs to see this! - - - - #easywins  #dietssuck  #dietingsucks  #healthyeating  #healthybody  #nutrition  #nutritiontips  #nutritioncoach  #cleaneating  #weightloss  #fatloss  #fatlosshelp  #fatlossjourney  #weightlossjourney  #losingweight  #seattlefitness  #seattlefit  #seattle  #fatlosstips  #losingweight  #mealprep  #mealprepsunday 
*Birdman hand rub*
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Back under my goal weight. Last time I got under my goal weight, I said it’s not gonna last.
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I’m gonna bet on myself and say it will.
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6 MORE WEEKS. LETS GO.
*Birdman hand rub* . Back under my goal weight. Last time I got under my goal weight, I said it’s not gonna last. . I’m gonna bet on myself and say it will. . 6 MORE WEEKS. LETS GO.
Top low calorie foods @smurray_32
➖
Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004).
➖
Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”.
➖
Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal.
➖
Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When
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Chosen by @foodsile
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#flexibledieting #flexibledieter #gymbro#fitnessfreak #dietplan #dietingsucks#ifitfitsyourmacros #iifym #iifymwomen #dietingtips#flexibleeating #ozfitlife #nutritiontips #dietfood#nutritionplan #weightlosstips #fatlosstips#losingfat #mealplans
Top low calorie foods @smurray_32 ➖ Today I want to touch upon the myth that is “Negative calorie foods”. The whole concept driving this claim is that you burn more kcals from digesting a certain food than the actual kcal within the food itself. This is also referred to as diet induced thermogensisis (DIT) which is defined as the increase in energy expenditure above basal fasting level divided by the energy content of the food ingested & commonly expressed as a percentage (Westerterp 2004). ➖ Reported DIT values for separate macros are 0-3% for fat, 5-10% for carbs, 20-30% for protein (Acheson 1993) thus if we take the average % for each macronutrient (1.5% for fat, 7.5% carbs & 25% protein) we can clearly work out that there are in fact no “negative calorie foods”. ➖ Example, celery, the most commonly claimed “negative calorie” food. 100g celery = ~17kcal, 3g carbs (12kcal), 0.7g protein (2.8kcal) & 0.2g fat (1.8kcal). Therefore, given DIT for the specific macros above, eat 17kcal of celery & you end up with a NET 13.763kcal. Equation used = 12(0.25) + 2.8(0.075) + 1.8(0.015) = 3.237kcal burned from DIT of that 17kcal. ➖ Not exactly negative is it? While I know I’m being extremely picky & that, in the grand scheme of things, 13kcal from celery should NOT be stressed out on, weighed or tracked, it’s the concept I want to get through to you. 13kcal is not negative 13kcal. Eat 3000 “NET” kcal of celery with a maintenance of 2500kcal & you will still gain weight (Hill et al 2012). Furthermore, take celery again as the example. What do people, especially a typical “mindless dieter”, do when they hear the claim that celery is “negative calories”? Start snacking on celery on its own or start snacking on it with peanut butter & Nutella which contain hundreds of kcals? The latter most likely. Another example “spinach is negative kcals so let’s add it to my pizza” you get the point. When —— Chosen by @foodsile —— #flexibledieting  #flexibledieter  #gymbro #fitnessfreak  #dietplan  #dietingsucks #ifitfitsyourmacros  #iifym  #iifymwomen  #dietingtips #flexibleeating  #ozfitlife  #nutritiontips  #dietfood #nutritionplan  #weightlosstips  #fatlosstips #losingfat  #mealplans 
Double tap if you have any of these in your diet.
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Follow @chaddriscoll for some more awesome fitness tips and hacks.
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Happy Friday morning you nuts! I am hoping this will help set your day nicely for some good food choices.
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When I think of good fat loss foods I put them into certain categories based on what they provide. Here is what I mean:
✅High volume low cal- you and eat a lot without eating a lot of calories. Fruits n veggies.
✅Lean protein- non fatty food sources with high protein. Meats, Greek yogurt, etc.
✅Convenient protein- high protein items that are easy to grab n go. Protein shakes, eggs, bars.
✅Zero cal tasty- all of the zero cal condiments out there. Make everything taste incredible without adding cals.
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I hope the categories will help you have more of a variety to your nutrition!
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Let me know how I can help you. DM me if you need help setting up a nutrition and workout plan!
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Have a flippin awesome day. Don’t make excuses, make it happen.
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#fatlossjourney #fatlosshelp #fatloss #fatlosscoach #fitnesstip #fitnesstios #weightlossjourney #weightlosstips #getfitquick #getfit #fitnesshelp #caloriecounting #caloriedeficit #chicago #chicagoinfluencer #chicagotrainer #chicagopersonaltrainer #chicagofitness #chaddriscoll #buildmuscleburnfat #dietingtips #dietingsucks
Double tap if you have any of these in your diet. - Follow @chaddriscoll for some more awesome fitness tips and hacks. - Happy Friday morning you nuts! I am hoping this will help set your day nicely for some good food choices. - When I think of good fat loss foods I put them into certain categories based on what they provide. Here is what I mean: ✅High volume low cal- you and eat a lot without eating a lot of calories. Fruits n veggies. ✅Lean protein- non fatty food sources with high protein. Meats, Greek yogurt, etc. ✅Convenient protein- high protein items that are easy to grab n go. Protein shakes, eggs, bars. ✅Zero cal tasty- all of the zero cal condiments out there. Make everything taste incredible without adding cals. - I hope the categories will help you have more of a variety to your nutrition! - Let me know how I can help you. DM me if you need help setting up a nutrition and workout plan! - Have a flippin awesome day. Don’t make excuses, make it happen. - - #fatlossjourney  #fatlosshelp  #fatloss  #fatlosscoach  #fitnesstip  #fitnesstios  #weightlossjourney  #weightlosstips  #getfitquick  #getfit  #fitnesshelp  #caloriecounting  #caloriedeficit  #chicago  #chicagoinfluencer  #chicagotrainer  #chicagopersonaltrainer  #chicagofitness  #chaddriscoll  #buildmuscleburnfat  #dietingtips  #dietingsucks 
Did you grab your free weight loss guide by clicking on my profile link yet?
Did you grab your free weight loss guide by clicking on my profile link yet?
Get a complimentary weight loss and diet report by clicking my bio link.!
Get a complimentary weight loss and diet report by clicking my bio link.!
Get a complimentary weight loss and diet report by clicking my bio link!!!
Get a complimentary weight loss and diet report by clicking my bio link!!!
💥PROTEIN ON THE WEEKENDS💥
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The reason you overeat on the weekends?
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You’re not focusing on the protein!
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A lot of people would struggle to eat 2000 Cals of chicken breast and veggies and be to full.
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Yet, probably exceed that every time they go out to eat, especially if it’s fast food.
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Protein is filling !
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Of course it has its health benefits but if you want to maintain your hunger, it’s crucial to prioritize.
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Here are some good options for your weekends:
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1️⃣Bunless burger- solid option when you’re out that’s loaded with protein! Don’t fear the burger, fear the fries and onion rings and bread and soft drinks or alcohol that usually goes with it.
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2️⃣Big veggie frittata - great source of protein that you can make quickly and customize easily as well. Make that in the morning and you’ll be on the right track.
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3️⃣Chicken breast meal- when you’re out to eat, I always say “find the protein”. A dish that’s centered around protein is going to fill you up way more than a dish that’s centered around pasta.
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4️⃣Protein bar- I feel like weekends on the go are what protein bars are for.  Have them on hand for when you need some quick food.
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5️⃣Greek yogurt- loaded with protein and a solid way to start your day or send you into dinner not ready to eat the entire restaurant.
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6️⃣Protein powder- of course, there’s always a good ol protein shake option!
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Hope this helps ya this weekend!
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TAG someone that needs to see this!
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#dietssuck #dietingsucks 
#hardwork #consistency #getsresults @odyssey_performance #odysseyperformance #healthylifestyle #nutrition #nutritioncoach #fitnessjourney #flexibleeating #transformation #hardworkpaysoff #coach #success #fitdad #macros #trainer #onlinecoach #motivation #healthylifestyle #movement #weightwatchers #crossfit #weightloss #diet #fatlossjourney #flexibleeating #reversediet
💥PROTEIN ON THE WEEKENDS💥 - The reason you overeat on the weekends? - You’re not focusing on the protein! - A lot of people would struggle to eat 2000 Cals of chicken breast and veggies and be to full. - Yet, probably exceed that every time they go out to eat, especially if it’s fast food. - Protein is filling ! - Of course it has its health benefits but if you want to maintain your hunger, it’s crucial to prioritize. - Here are some good options for your weekends: - 1️⃣Bunless burger- solid option when you’re out that’s loaded with protein! Don’t fear the burger, fear the fries and onion rings and bread and soft drinks or alcohol that usually goes with it. - 2️⃣Big veggie frittata - great source of protein that you can make quickly and customize easily as well. Make that in the morning and you’ll be on the right track. - 3️⃣Chicken breast meal- when you’re out to eat, I always say “find the protein”. A dish that’s centered around protein is going to fill you up way more than a dish that’s centered around pasta. - 4️⃣Protein bar- I feel like weekends on the go are what protein bars are for. Have them on hand for when you need some quick food. - 5️⃣Greek yogurt- loaded with protein and a solid way to start your day or send you into dinner not ready to eat the entire restaurant. - 6️⃣Protein powder- of course, there’s always a good ol protein shake option! - Hope this helps ya this weekend! - TAG someone that needs to see this! - #dietssuck  #dietingsucks  #hardwork  #consistency  #getsresults  @odyssey_performance #odysseyperformance  #healthylifestyle  #nutrition  #nutritioncoach  #fitnessjourney  #flexibleeating  #transformation  #hardworkpaysoff  #coach  #success  #fitdad  #macros  #trainer  #onlinecoach  #motivation  #healthylifestyle  #movement  #weightwatchers  #crossfit  #weightloss  #diet  #fatlossjourney  #flexibleeating  #reversediet 
When you have ice cream cravings while your trying to lose weight 😂 #gettingfit #dieting #dietingsucks #icecreamaddict
💧 Got a chance to try this @drinkfizzique this afternoon and I was pretty impressed. If you struggle to get your protein in, but don’t like the taste of protein shakes, this might be a good option for you. It’s a sparkling water with 20g of protein and no carbs or fat. This flavor tasted really good. They are pretty new, so if you’re in the Birmingham, AL area the only place to get them is Elite Nutrition in Vestavia. You can ask your gas station to start carrying them. My guess is they’ll show up more places soon. Big thanks to @wscgolfer24 for letting try it!
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📧 Email me if you want to talk more about Nutrition Coaching at mark@discoverthefood.com.
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#EatWhatFuelsYou #DoWhatFuelsYou #DiscoverTheFood
💧 Got a chance to try this @drinkfizzique this afternoon and I was pretty impressed. If you struggle to get your protein in, but don’t like the taste of protein shakes, this might be a good option for you. It’s a sparkling water with 20g of protein and no carbs or fat. This flavor tasted really good. They are pretty new, so if you’re in the Birmingham, AL area the only place to get them is Elite Nutrition in Vestavia. You can ask your gas station to start carrying them. My guess is they’ll show up more places soon. Big thanks to @wscgolfer24 for letting try it! — 📧 Email me if you want to talk more about Nutrition Coaching at mark@discoverthefood.com. — #EatWhatFuelsYou  #DoWhatFuelsYou  #DiscoverTheFood 
You think that if you are stressed and in pain, that means you’re on your way to a solution to your problem.
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That’s like saying if your hands are burning and your kitchen is smokey, that you’re on your way to a good meal.
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The stress and pain that you are inflicting on yourself are getting in the way of you actually finding a solution.
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At the end of this caption I want you to like my post, and then think about something good that happened to you in the past week.
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Try and bring the memory into the front of your brain, and explore the positive qualities of the experience.
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Your subconscious, in the meantime, will be able to work on a solution for you in a clean environment. Unbothered by stress and smoke.
You think that if you are stressed and in pain, that means you’re on your way to a solution to your problem. . That’s like saying if your hands are burning and your kitchen is smokey, that you’re on your way to a good meal. . The stress and pain that you are inflicting on yourself are getting in the way of you actually finding a solution. . At the end of this caption I want you to like my post, and then think about something good that happened to you in the past week. . Try and bring the memory into the front of your brain, and explore the positive qualities of the experience. . Your subconscious, in the meantime, will be able to work on a solution for you in a clean environment. Unbothered by stress and smoke.
As the seasons change and we begin to pull out the fall clothes or go shopping let’s remember to practice taking the judgement out of this experience. That means we stick to the facts and don’t let clothing mean anything more than if you’re trying on a shoe and it doesn’t fit. You wouldn’t beat yourself up or try to change your feet, would you?⁣
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Bodies fluctuate, that’s completely normal. Maybe you’re going through a really stressful season, pulled in a lot of directions, priorities had to shift, that’s ok! We cannot expect to stay the same shape year to year because we’re not dolls, we’re human beings living a full life. We also have to stop comparing ourselves to our younger and even teenage selves, not many people are still that size and where did this unrealistic expectation even came from??⁣⁣
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Back to clothes: If you pull a pair of pants on and they don’t fit or they’re uncomfortable, consider donating them or putting them away out of sight. It doesn’t serve us to hold onto this stuff unless you insist it has a special meaning.⁣⁣⁣
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If you go shopping grab or order a variety of sizes even if you don’t think you need to. Turn away from the mirror, start with the largest size first, and just observe. How do they feel on your body? Are they comfortable? Will they cause you to think about your body a lot because they’re snug? Right now comfort is key, this transition to food/body peace is hard enough. If you find some winners and seeing the size is going to bother you cut the tags off. The sizes really don’t matter, they don’t mean anything about you, and you don’t need the reminder if it’s going to upset you.⁣⁣⁣
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Compassion, compassion, compassion.⁣
What would you say to your best friend dealing with this?⁣⁣⁣
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But also, cheers 🍹🍹 because this sh*t is really hard and we all deserve to feel comfortable in our body and our clothes.⁣
⁣
Unfortunately stores haven’t caught up yet and being able to go to a mall to shop is thin privilege. It’s unfair that clothing sizes aren’t available for all people and this can make shopping that much more hurtful. Online shopping is good but it’s not good enough!⁣⁣
As the seasons change and we begin to pull out the fall clothes or go shopping let’s remember to practice taking the judgement out of this experience. That means we stick to the facts and don’t let clothing mean anything more than if you’re trying on a shoe and it doesn’t fit. You wouldn’t beat yourself up or try to change your feet, would you?⁣ ⁣⁣⁣ Bodies fluctuate, that’s completely normal. Maybe you’re going through a really stressful season, pulled in a lot of directions, priorities had to shift, that’s ok! We cannot expect to stay the same shape year to year because we’re not dolls, we’re human beings living a full life. We also have to stop comparing ourselves to our younger and even teenage selves, not many people are still that size and where did this unrealistic expectation even came from??⁣⁣ ⁣⁣⁣ Back to clothes: If you pull a pair of pants on and they don’t fit or they’re uncomfortable, consider donating them or putting them away out of sight. It doesn’t serve us to hold onto this stuff unless you insist it has a special meaning.⁣⁣⁣ ⁣⁣⁣ If you go shopping grab or order a variety of sizes even if you don’t think you need to. Turn away from the mirror, start with the largest size first, and just observe. How do they feel on your body? Are they comfortable? Will they cause you to think about your body a lot because they’re snug? Right now comfort is key, this transition to food/body peace is hard enough. If you find some winners and seeing the size is going to bother you cut the tags off. The sizes really don’t matter, they don’t mean anything about you, and you don’t need the reminder if it’s going to upset you.⁣⁣⁣ ⁣⁣⁣ Compassion, compassion, compassion.⁣ What would you say to your best friend dealing with this?⁣⁣⁣ ⁣ But also, cheers 🍹🍹 because this sh*t is really hard and we all deserve to feel comfortable in our body and our clothes.⁣ ⁣ Unfortunately stores haven’t caught up yet and being able to go to a mall to shop is thin privilege. It’s unfair that clothing sizes aren’t available for all people and this can make shopping that much more hurtful. Online shopping is good but it’s not good enough!⁣⁣
Want weight loss tips that actually work? Click my profile link!!
Want weight loss tips that actually work? Click my profile link!!
🥥 Coconut water reality check 🥥 .
If you really enjoy your food and the occasional sweet treat (as you should!), I strongly recommend you don't drink your calories on a regular basis.
🥥 Coconut water reality check 🥥 . If you really enjoy your food and the occasional sweet treat (as you should!), I strongly recommend you don't drink your calories on a regular basis.