I love a good challenge. I get it from my Dad I think. When I was around 7 I challenged him to throw me off the front porch into the snow (not for a minute thinking he’d actually do it.) Seconds later I had an up close view of the underside of the pine tree in our front yard. My pale blue nightgown billowed out over the deep snowbank and a bewildered smile spread on my face.
The challenges I see floating around to “clean up” your diet leave me almost as bewildered. No cookies. No donuts. No cake. No soda. No fast food. No candy. No white bread. No chips. No ice cream. You’ve seen these, right?
If you’re overweight there’s a good chance you have a habit of overeating at least some of these. Does that mean that the answer to your weight loss challenge then is to challenge yourself to abstinence?
Not necessarily. For 4 reasons...
👆Putting them off limits often sets you up to crave them
🅱️ If (mostly when) you do indulge you’ll feel like a big faily-failure and give up
🔱 Those foods will *always* be around. Seems worthwhile to learn how to navigate life with them.
4️⃣Literally none of those things on their own can cause you to gain weight. It’s about total calories. Always.
Here’s a different challenge instead:
For the next few months pick one of the habits on the right and ADD it to your life. Do it daily until you don’t have to think about it to make it happen. When that happens, pick another until they’re all in place. The bottom line for weight loss is always total calories. These habits help set you up to eat fewer calories.
I’m here to help you any time. Which habit will you start with?
I’ve got a challenge for you ( 👉 comment down below if you’re gonna give it a go)...
For the next few weeks, I want you to implement these 6 habits (or at least as many as you can!)
No cutting carbs 🍞…
Slashing sugar 🍬…
Forgoing fat 🍳…
Yes, it’s true that you need to eat fewer calories to lose weight. But if you go in with a long list of things you can’t or shouldn’t have anymore, it’ll only make things harder.
In fact, you’ll likely end up resenting fitness and quit.
That’s why I love all six of these habits ❤️. Instead of elimination & restriction, they have you ADDING habits and modifying existing ones.
Instead of eliminating foods ❌…
Start adding more low-calorie veggies and lean protein ✅
Instead of eliminating all snacks ❌…
Keep snacks to once/day, and make it a fruit or a protein source ✅
Instead of eliminating all liquid cals& sauces ❌…
Start including more low/zero calorie alternatives ✅
With exercise, it’s difficult to give generic advice since everyone’s a bit different.
But(t🍑) something to always remember is this:
—> “a little too little beats a little too much.”
You see, most people will go 0 to 100 with exercise. They assume ‘more’ is always ‘better.’
If lifting 2-3 times per week is good, 6-7 times is better!
If walking every day is good, running sprints every day is better!
Remember, you’re human 👱♂️ — not a robot 🤖
Sure, crazy restriction with your diet and intense exercise might lead to a greater Calories IN to Calories OUT balance… but for how long?
A few days?
Or a full week?
A month, perhaps?
It’s just matter of time before you burn out and have to reassess your plan or just quit entirely…
So give this a go! Focus on the basics I always talk about (creating a calorie deficit, eating mostly whole foods, etc.) and start adding these habits/strategies to your daily life.
What's really cool beans —> these strategies will help early on, but also with maintaining a healthy body for life!
I don't religiously track calories anymore, but I DO implement each of these habits on the daily, and it helps me stay on top of my healthy diet and exercise consistency.
Memiliki Berat isi : 500 gram
Lemona Original dibuat dari perasan lemon asli tanpa pemanis dan bahan pengawet, membantu tubuh Anda makin ramping, membakar lemak dan membuat timbangan turun secara alami.
Bayangkan betapa mudahnya diet jika Anda tak harus mengurangi porsi makan & menahan lapar.
Kandungan serat pektin dalam lemon membantu perut Anda tidak mudah lapar, dan sifat deuretik alaminya membuat usus jadi lebih sehat.
Kandungan vitamin C yang berlimpah dalam lemon memicu reaksi biokimia yang dapat mengurangi lemak dalam tubuh
Belum lagi zat polifenol yang dapat mempengaruhi mekanisme lemak tubuh dalam mengurangi berat dan resensi insulin.
Lemona bisa bikin kamu makin pede memakai baju-baju cantik yang sekarang tak muat lagi.
So, masih pikir 2x buat nolak si LEMONA?
7018 hours ago
"ARE YOU FINALLY READY TO LOSE WEIGHT FOREVER? repost by @hooper.fit
After working with clients for 15+ years, you start to notice of some of their commonalities, and one that’s prevalent is the obsession with fat loss long-term dieters seem to experience.
If you speak with any of my clients, they will tell you that I ask them in our first call what their hobbies and/or interests are (outside of exercise). For the vast majority, it’s *crickets.* Dieting is not a hobby.
The more neurotic and consumed you become with thoughts of restrictive food rules, calorie counting, and body image, the more they control you.
Eating and exercise should not be a stressful endeavor in your life. They are intended to bring pleasure and fulfillment in significant ways.
Hating yourself thin is not an effective fat loss strategy. If it were, you’d already be in that dream body by now. Body transformations only occur when we operate from a place of self-care, not self-loathing.
Go outside. Join a class. Learn how to play an instrument. Do something that allows you to develop meaningful experiences and create connections that have nothing to do with scale weight or pants size.
Stop “waiting on the weight” for your happiness. Find things to like and enjoy and like about yourself TODAY, RIGHT NOW. Not 10 pounds from now.
Body transformations are the byproduct of living a rich, full life. If you work on being happier, the fat loss will follow.
IU 7 DAYS DIET CHALLENGE. * Chắc hẳn các bạn đã quá quen thuộc với cô nàng IU nhỏ nhắn, xinh xắn này. Nhưng trước kia, cô từng rất tròn trịa. IU đã tiết lộ bí mât giảm cân. Và mình rất muốn thử. Mình sẽ thử trong 7 ngày và sẽ bắt đầu từ ngày mai, ăn theo thực đơn của IU đưa ra💪🏿
* Thực đơn Sáng : ăn 1 quả táo Trưa : 2 củ khoai Chiều : Mình không rõ về protein shake lắm nên mình quyết định thay 2 quả trứng vào thực đơn . Có bạn nào biết protein shake uy tín nào có thể cmt cho mình biết có thể sau này mình sẽ cần đến Mình sẽ update tình trạng ăn uống , tập thể dục, . . . cho mọi người theo dõi . Mình sẽ đăng kết quả vào cuối ngày của mỗi ngày ✅
* Lưu ý : Đây nhằm mục đích thử nghiệm , không khuyến khích các bạn ăn theo vì có thể mất sức , gây hại cho sức khỏe . Mình chỉ thực hiện trong khoảng thời gian ngắn thôi ‼️‼️ I will do “IU 7 DAYS DIET CHALLENGE”
* You must be familiar with this small, lovely IU girl. But before, she was very round. IU has revealed the secret of weight loss. And I really want to try. I will try it for 7 days and will start tomorrow, eating the menu of IU given💪🏿
* Menu Breakfast : 1 apple Lunch : 2 sweets potatoes Dinner : I use 2 eggs instead of protein shake because I don ' t know much abt it . If you guys know a good protein shake brand please comment to let me know Maybe it may be helpful someday. I will update my eating routine , my healthy situation . . . at end of each day. ✅
* Note : This is just for experience purpose only , not highly recommend to do This is not a healthy diet , it can lead to exhausted . ‼️‼️
오늘도 다이어트 하시죠?
하루종일 치솟는 식욕을 어떻게 참아내야 할 지
고민하죠ㅜ 그러다 특정 다이어트로 2주만에
체중감량에 성공했다는 후기를 보고는 무너졌던
식욕을 다잡고 다시 다이어트를 시작하죠.
내 몸에 맞게 시간을 들여 실험해보고 적용해야하는
사실을 잊은 채 무작정 성공했다는 다이어트 방식을
따르면서 생기는 부작용에는 내가 인내심이 부족해서
제대로 하고 있지 않아서라고 결론짖고 포기하죠.
당신이 나약해서가 아니예요. 그저 잘못된 음식을
먹었거나 올바른 음식을 부족하게 먹었을 뿐이에요~
<최강의 식사>에서 일부
찐달걀 3알(노른자 다먹음)
냉동아보카도 110g, 녹즙용케일 1잎,
아몬드 8알, 호두, 피칸, 마카다미아반줌,
블루베리10알, L-글루타민 5g
돼지삼겹살구이(210g), 달걀프라이 1개,
정육점에서 준 파채 조금(?),
적상추, 아삭이상추, 생채, 쌈케일,
데친브로콜리, 적근대, 치커리,
호두, 마카다미아, 피칸반줌,
(드레싱)들기름, 발사믹식초, 올리브오일
닭가슴살(150g), 달걀프라이 2알,
적상추, 아삭이상추, 쌈케일, 적근대, 치커리
데친시금치, 데친브로콜리, 호두, 피칸반줌,
(드레싱)들기름, 발사믹식초, 올리브오일
여러분들 드디어 따식님의 다이어트한지 한 달째 된 날입니다!
그리하여 그동안에 먹은 식단관리,다이어트운동법,집안에서 사용가능한 운동기구들과 한 달만에 따식님이 과연 몇키로가 빠졌는지 !! 영상을 통해 함께 보시는건 어떠신지요~?
(여름.. 얼마 안남았습니다 ..) 프로필 링크 통해서 오셔도 되고,
이 주소 검색해서 보러오세유~~
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What’s for lunch?
1 slice of wholewheat bread
3 Prawn Coconut Oat Patties
✅ Protein + Carbs + Fat
One of the biggest barriers against wanting to live a healthier lifestyle is the lack of preparation. I believe that meal prep is absolutely key for Healthy Eating! Having meals made ahead of time is extremely helpful to avoid ordering meals from restaurants or fastfood restaurants. For this week, I meal prep prawn coconut oat patties, and marinated some chicken breasts. 💪🏻 You can just substitute my tuna patties recipe with prawns and add in a cup of coconut flakes. I love protein, I can't live without protein 😂