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sadiesfitness1988. My saviour on an evening when I want chocolate but can't afford the ca

My saviour on an evening when I want chocolate but can't afford the calories. #optionshotchoc #caloriecounting #caloriedeficit #weightlossjourney #transformation #motivation

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activearron. 🔥Diet to build muscle and lose fat🔥 by @dancudes 
_____
✅ Follow @ac

🔥Diet to build muscle and lose fat🔥 by @dancudes _____ ✅ Follow @activearron for daily muscle building and fat loss advice _____ When it comes to making gains or losing body fat, your diet is key. However, there are a lot of commonalities in diet between both goals while only being minor differences. Things like eating an optimal amount of protein and focusing on wholesome foods that contain the nutrients your body needs are consistent between both goals, but caloric load is one variable that is slightly different depending on your goal. To build muscle mass, we want to be in a slight caloric surplus, about 150-300 calories above your maintenance level of calories to support protein synthesis and building new, active muscle tissue whereas to lose fat we want to put ourselves in a slight deficit through increased exertion to force our body to burn it's non-functional, excess stored adipose tissue. Now in terms of calculating your caloric needs, I always recommend a video called Eat to Grow by Mike Dolce where you calculate how many calories you burn throughout the day by first multiplying your weight by 10 to get a baseline number and adding 200-500 calories for the calories you burn during your daily activities and the nature of your work then about 200-1000 calories for exercise. By the end of the video you'll get an approximate amount of calories you burn in a day, your caloric maintenance, and we adjust our calories based on our needs; eating a few hundred calories more for a surplus and exerting more energy, usually through a fasted walk, to be in a deficit. You need to make anecdotal notes and adjust every week based on your results, especially in the gym. - #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightloss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme

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suzyq2814. Yesterday’s food log, steps, active minutes. I had 105 calories remain

Yesterday’s food log, steps, active minutes. I had 105 calories remaining and an 805 calorie deficit. I also hit my 1440 calorie goal with 117 calories remaining. I still ate throughout the day and didn’t limit myself, but I made sure to have that calorie deficit and logged all my food no matter what I ate. I even had a few of my sons sour patch kids. I’ve been doing all of this last year and I have sustained my weight loss but I had a lot of days where I wasn’t really keeping track so I want to be more on top of it for 2020. #caloriedeficit #caloriecounting #fitbit #myfitnesspal @fitbit @myfitnesspal

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gymdude88. This weeks check in and all is going well.

#checkin #fatloss #recover

This weeks check in and all is going well. #checkin #fatloss #recovery #restday #calories #macros #caloriedeficit #cfd

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diets_and_supplements. Easy Vegan Pasta Salad 🥗😍
Eat or Pass? 🤩🤤
📷: @proper_tasty👌
.
🗣

Easy Vegan Pasta Salad 🥗😍 Eat or Pass? 🤩🤤 📷: @proper_tasty👌 . 🗣️ CHECK THE LINK IN BIO And Don't Miss The Opportunity To Get More Healthy Recipes And Everything You Need To Know About Weight Loss Tips And Special Diets, LOW-CARB, KETO, PALEO, AND GLUTEN-FREE 😉🤩 . INGREDIENTS 🍱: 8 oz dried pasta (225 g), cooked 15 oz chickpeas (425 g), 1 can, drained and rinsed 1 cup broccoli floret (150 g), steamed ½ cup carrot (60 g), shredded ½ cup red onion (75 g), sliced ¼ cup fresh parsley (10 g) ¼ cup olive oil (60 mL) ¼ cup red wine vinegar (60 mL) 1 clove garlic, minced 1 teaspoon dried oregano salt, to taste pepper, to taste 1 ½ cups cherry tomatoes (300 g) - DIRECTIONS 👩‍🍳: In a large mixing bowl, combine pasta, chickpeas, grape tomatoes, broccoli, carrots, red onion, and parsley. In a small liquid measuring cup, combine olive oil, red wine vinegar, garlic, oregano, salt, and pepper, and whisk to combine. Pour dressing over pasta salad and stir until evenly distributed. Transfer pasta salad into 4 containers and refrigerate for up to 5 days. Enjoy!

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lexi_leven. 12 years ago @scottsorry78 
TWELVE... #canyouspellfuckingold 
#icannot

12 years ago @scottsorry78 TWELVE... #canyouspellfuckingold #icannotbecauseimtooold

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coachandersonuk. Who else's eyes do this?...
--------------------
🔥Follow @coachanders

Who else's eyes do this?... -------------------- 🔥Follow @coachandersonuk 🔥Follow @coachandersonuk 🔥Follow @coachandersonuk -------------------- comment on this post if yours do too! - Coach Anderson - Great post here by @freeweightaddict - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #flexibledieting #fitnessmotivation #weightlosssuport #fitnessmemes #diethacks #fitnessgirl #weightlossinspiration #fitnessgirlsmotivation #caloriecontrol #fitnessgoals #weightlossdiary #diettips #caloriedeficit #fitness #fitnessfun #nutritional #8020rule #diet #fitnessinspiration #nutritionfacts #nutritionmatters #fitnessmotivation #healthynutrition #fatlosstips #fatlosshelp #fatlosscoach #fatlossjourney #femalefitness #fasterwaytofatloss #bodyweightworkout

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❗️..DON’T GET FOOLED..❗️ Follow 👉@healthusiastik👈 Follow 👉@healthusiastik👈 • The stores around us are full of these so called "healthy" foods and it's pretty easy to get fooled if you don't have a clue what's the true definition of HEALTHY FOOD..🥞 - Always read the labels. If it's 60-70 percent carbs and sugar then it's probably not the healthiest alternative out there. • Turn on post notifications 🔔🗯 for more tips on HEALTHY EATING🥙 and GETTING FIT🏋🏻‍♂️ • I would love to see your opinion and post suggestions in the comment section below..😍 • TAG A MATE WHO NEEDS TO SEE THIS POST 🏷👀 • Credit: @onehealthynation #quickmeals #healthierchoices #foodinspiration #thefitnesschef #fatlosshelp #fatlossdiet #fatlosstips #halotop #eatsmart #meat #lowcalorie #calories #caloriedeficit #caloriecounting #losefat #diet #dieting #smartchoices #flexiblediet #nutritionfacts #losebellyfat

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upnorthathletics. ✅Are you ready to upgrade your PERSONAL DEVELOPMENT? FREE GUIDE in my

✅Are you ready to upgrade your PERSONAL DEVELOPMENT? FREE GUIDE in my bio @upnorthathletics ✅⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💢MY HEART💢by @fuck_cardio⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🙇🏼Reposted by me: @upnorthathletics⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who can relate?⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👉🏼😂TAG somebody who NEEDS to see this!😂👈🏼

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See what I did there? Witty AF.⁠ ⁠ Have you heard about NEAT (non exercise adaptive thermogenesis) or it's close but often interchangeable counterpart NEPA (non exercise physical activity) before? ⁠ ⁠ It's the amount of energy (calories) you spend doing unconscious little movements throughout the day that aren't intentional exercise. Think fidgeting, talking 🗣, typing on the keyboard ⌨️, walking 🚶‍♀️ to and from meetings, standing on your feet, etc. ⁠ ⁠ NEAT is actually one of the biggest parts of total daily energy expenditure that YOU CAN IMPACT. However, during the colder months most people take a dip in NEAT for seemingly obvious reasons. ⁠ ⁠ Because NEAT is a big contributor to calories out, any sudden change could noticeably 🛑 impact the number on the scale or your fat loss results. ⁠ ⁠ Also, increasing NEAT is one of the first tools to reach for when you hit a weight loss plateau. ⁠ ⁠ Which B.T.Dubs. weight loss plateaus are totally NORMAL. It's called metabolic adaptation. And if your current program, plan or coach isn't telling you that plateaus should be expected from the very beginning, it might be time to rethink your current strategy. 🤷‍♀️⁠ ⁠ All of these strategies and suggestions might not work for you, but the point is to find something that does seem manageable. For example, cleaning the house will NOT be a strategy I use but throw some music on Alexa and dance while I'm cooking. ⁠ ⁠ Let me know in the comments or shoot me a DM and let me know one strategy you will try.⁠ ⁠ ⁠ #healthyhabits #weightlosstransformation #wls #wlscommunity #wlsgoals #wlsmotivation #weightlossjourney #weightlossinspiration #fitfood #dietitian #fitfam #fitmom #flexibledieting #caloriesmix #balancednotclean #bodyconfidence #dietplan #countingcalories #weightloss #healthyeating #myfitnesspal #nutritioncoach #caloriedeficit #evidencebased #macros #iifym #nutritioneducation

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IF YOU CARE TOO MUCH ABOUT LOOKS AND THE NUMBER ON THE SCALE...⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Read this 👇🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ I totally understand that you want to get fit or look better. I just don’t think that looks is the best motivation to keep you going in the long run.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to succeed, you have to keep going over time. That’s why you need a strong desire to improve your health and a goal that means A LOT to you!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reaching a certain weight, losing some fat or looking good naked isn’t going to make you happier. Not to mention the fact that no one worth having in your life cares about your weight, how you look or whether you carry a few extra pounds of fat. What they could (and should) care about though, is your overall health and life quality!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Losing fat is all about making a long lasting change to improve your health and life quality. It’s not about reaching a certain weight or looking good naked!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🚨 7 DAY FREE TRIAL: If you’re looking for simple and sustainable way to reach your goals, check out the Thoresen Fitness Academy by clicking the link in my bio! 🚨

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The number one excuse for people not exercising is that they “don’t have enough time.” While I truly think that anybody can find time for fitness if they care enough, I do understand that sometimes life can just be too hectic. So here are some simple ways to squeeze some exercise into your day! ⠀ ⏰Wake up earlier: This one is a no-brainer, but too many people are just not willing to do it. If you currently wake up at 7am for work, set your alarm for 6:30am to fit a 30 minute home workout into your morning! If you want to hit the gym for an hour, set your alarm for 5:30 or 6. If you’re not a morning person, you’ll learn to become one (side note- I did the 5am thing for a while. It’s tough at first, but you do get used to it!) ⠀ 📺Cut your TV time: A lot of people who don’t have time to workout also watch Netflix for 2 hours at the end of the night. Cut out an episode of whatever you’re watching and use that time to get yo fitness on. ⠀ 🚶‍♀️Walk! If you get an hour break for lunch, take that time to go on a walk. If you’re feeling really ambitious, that could also be the perfect time to get a short workout in, if you’re able. Or, at the end of the day when you just want to catch up on some TV, hop on the treadmill for a brisk walk while watching TV. This is such an easy way to add some exercise into your day without any sacrifice! ⠀ 🔝Take the stairs: If you work on the 5th floor, start taking the stairs instead of the elevator every day. If you do that a couple times per day, that’s going to really add up over the course of a year, even if it doesn’t seem like much. ⠀ 📆 Schedule your workouts: If you truly want to get to the gym or get a full workout in at home, then schedule it! You’re not going to skip a work meeting you have on your calendar because you “don’t feel like it”, so treat your workouts the same way! Throw an appointment with the gym on your schedule for 7pm and hold yourself to it. ⠀ Fitness isn’t just about going to the gym for an hour. Every little bit counts! Adding in some extra walks or short workouts will go such a long way. ⠀ Thanks to @cheatdaydesign for this great breakdown! ⠀ Let me know, how do you make time to exercise?

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gymmotivation.gymlife. Today I want to talk about plastic surgery. On the left i was about 18

Today I want to talk about plastic surgery. On the left i was about 180 lbs but still hadnt gone through loose skin removal. I wanna cry when I see myself with loose skin because it caused me so much pain and anger. After losing so much weight I was constantly reminded of the person I was desperately trying to grow out of. When I met @stokerplasticsurgery my life changed, I finally saw the light at the end of the tunnel. Many of you ask me if I would do it again and my answer will always be hell yes. My procedures have improved my quality of life so much. I am planning on getting more skin removed in the near future because of my recent weight loss, but not quite yet. Remember that patience is key 🔑 wait until YOU are ready. My procedures: Tummy tuck Breast reduction Bilateral thigh lift Brachioplasty AND A WHOLE LOT OF HARD WORK. Reposted from @tinaminasyan

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gymmtp. Today I want to talk about plastic surgery. On the left i was about 18

Today I want to talk about plastic surgery. On the left i was about 180 lbs but still hadnt gone through loose skin removal. I wanna cry when I see myself with loose skin because it caused me so much pain and anger. After losing so much weight I was constantly reminded of the person I was desperately trying to grow out of. When I met @stokerplasticsurgery my life changed, I finally saw the light at the end of the tunnel. Many of you ask me if I would do it again and my answer will always be hell yes. My procedures have improved my quality of life so much. I am planning on getting more skin removed in the near future because of my recent weight loss, but not quite yet. Remember that patience is key 🔑 wait until YOU are ready. My procedures: Tummy tuck Breast reduction Bilateral thigh lift Brachioplasty AND A WHOLE LOT OF HARD WORK. Reposted from @tinaminasyan

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aqua_mariinaa. I was super on track yesterday! Plus I knew a couple lbs would come of

I was super on track yesterday! Plus I knew a couple lbs would come off today. Today is a grocery shop, and I think a walk. It was supposed to be raining today but so far it's sunny and blue skies... so we will take advantage while we can! . . . #iamenough

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gymmtp. My Weight-loss Transformation.. -
I get asked “How” everyday. My answe

My Weight-loss Transformation.. - I get asked “How” everyday. My answer to HOW you can make a transformation, is to have hope in yourself! Don’t give up on what you want for yourself, you deserve to have everything you want!! The key to have what you want; is to consistently work for it. Show up every single day and give it your 100% effort! Yes that “it won’t hurt” Hurts. Or that, “I don’t have the motivation to go” guess where that’s going to take you, nowhere.. Push yourself to show up and push yourself to be disciplined🙌🏽 ! This goes for EVERYONE! Just because you had VSG, or if you do Keto, or you’re plant based, maybe you’re a body builder or if you’re a beginner, just because you’re any one of those, doesn’t mean anything. If you want to transform, get way out of your comfort and make your body transform. It’s the only way, so pick up where you left off TODAY not tomorrow, and tell yourself you got this! Have hope in yourself, trust the process, progress every single day & LET THE CHANGE BEGIN! DOWN 145lbs!!!!! Yay to transforming!!! Reposted from @michobabyy

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gymmotivation.gymlife. My Weight-loss Transformation.. -
I get asked “How” everyday. My answe

My Weight-loss Transformation.. - I get asked “How” everyday. My answer to HOW you can make a transformation, is to have hope in yourself! Don’t give up on what you want for yourself, you deserve to have everything you want!! The key to have what you want; is to consistently work for it. Show up every single day and give it your 100% effort! Yes that “it won’t hurt” Hurts. Or that, “I don’t have the motivation to go” guess where that’s going to take you, nowhere.. Push yourself to show up and push yourself to be disciplined🙌🏽 ! This goes for EVERYONE! Just because you had VSG, or if you do Keto, or you’re plant based, maybe you’re a body builder or if you’re a beginner, just because you’re any one of those, doesn’t mean anything. If you want to transform, get way out of your comfort and make your body transform. It’s the only way, so pick up where you left off TODAY not tomorrow, and tell yourself you got this! Have hope in yourself, trust the process, progress every single day & LET THE CHANGE BEGIN! DOWN 145lbs!!!!! Yay to transforming!!! Reposted from @michobabyy

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⁣ ⁣⁣ Guys, did you know that we have 6 different types of body fat? ⁣⁣ ⁣⁣ In this video I’m going to tell you just how you can lose all of them 👍🏼⁣⁣ ⁣⁣ The answer is not what your expecting 😉⁣⁣ ⁣⁣ Ash 🦊⁣⁣ ⁣⁣ ⁣⁣ ⁣⁣ ⁣ #somatotype #bodytypes #bodyfat #bodyfatloss #losethebelly #dropweight #fatlossmadeeasy #fatlosstips #weightlossideas #eatless #eatlessmovemore #exercisetoloseweight #exercisemore #movementmedicine #letsgetmoving #physicalhealth #caloriedeficit #caloriesincaloriesout #energybalance #watchwhatyoueat #youarewhatyoueat #sustainablefatloss #diettips #adherence #enjoytheprocess #ashleygwinpt #fatlosscoach #sthelier #jerseyci #weightlossadvice⁣ ⁣ ⁣⁣ ⁣⁣ ⁣⁣

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vikkicroninfitness. Ah sure I haven’t done a scales / body composition post in a while 🤪

Ah sure I haven’t done a scales / body composition post in a while 🤪 Dec 15 -> Dec 2019 . . When I first started out training in 2015 I told my PT I want to get “toned” . In my head toned meant I just needed to loose a heap of pounds on the scales and I’d be “toned” . Ehhhh WRONG ❎ . . . “The term toned implies leanness in the body (reduced levels of body fat), noticeable muscle definition and shape” ~ source Wikipedia . . Picture above kinda tells a story with regards to weight loss vs fat loss vs muscle mass . . ❇️Size 6/8 2019 vs size 10/12 2015 if you want to look at it in clothes sizes . . ❇️ 2015 vs 2019 -> weight wise pretty much same weight (slightly heavier now 🙊) on the scales now to what I was around this time in 2015. Different body composition 🙌🏼. A few more muscles 💪🏽 . . . So basically when we say we want to be toned, what we really mean is we want to have lower levels of body and more defined muscle mass . Not necessarily weighted on the scales ⚖️ . . How do you achieve this though : ❇️ Primarily -> Weight / resistance training (I don’t mean 1kg dumbbells either 😉) ladies get comfortable lifting more weight ! ❇️ Being consistent with your nutrition ❇️ Eating the right balance of All macro nutrients yes that includes carbs folks ❇️ A little bit of cardio but not the primary tool ❇️ Patience ❇️ Time ⏳ ❇️ Not too much attention to what the scales says . Progress pictures are where it’s ❇️ Recognize the fact that spot reduction isn’t a thing and there will always be more stubborn areas that will be hardest to shape and define but trust the process and keep going . .. Sin é an scéal 😉 Body all the time under construction 🚧 with me. Currently growing 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽 . . . Taking limited bookings for January over the next few days #onlinecoaching if you’re interested in a non scales approach DM me if you’re interested . . . #transformationtuesday #weightlossjourney #fatloss #progressnotperfection #muscles #gymlifestyle #gym #bodyfat #abs #toned #irishfitfam #diet #nutrition #cardio #fitness #fitnesslifestyle #bodybuilder #iifym #flexibledieting #transformation #calories #caloriedeficit #physique #muscles #leangains

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nutritionwithhunter. Full day of eating at 1700 calories maintenance. This is what I typica

Full day of eating at 1700 calories maintenance. This is what I typically eat during a “low day” of maintenance. B: 2 eggs, 2 chicken sausages, @daveskillerbread English muffin with spray butter. S: Kirkland brownie protein bar before a 12 pm CF class. L: Joseph’s pita with turkey, laughing cow and spinach with 10 Simple Mills crackers. S: Caramel Rice cake with @official_allamericanbutter Double Stuffed & Fluffed peanut butter. D: Massaged kale salad in @organicgirl lemon vinaigrette with chicken breast and roasted mushrooms and Brussels sprouts. Dessert: 1c vanilla bean Halo Top with 2 Oreo Good Thins and Sugar cookie cereal with FF Redi Whip I don’t always eat a dessert late at night, but I knew I was going to a 6 am CF the next morning and wanted something in my stomach ••••••••••••••••••••••••••••••• Macros for the day: 160C 59F 124P ••••••••••••••••••••••••••••••• I was over my fats a little, under my carbs, and a little over my protein 🤷‍♀️ I’m not worried about it because I hit my calories and protein pretty spot on.

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sammi_jackson2. Prepping for tonight dinner - rainbow chicken skewers with plenty of f

Prepping for tonight dinner - rainbow chicken skewers with plenty of fresh salad and veggies 😋

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biggirlgotfitterteamrh. I do love a salad pot from Morrisons
on a meal deal... Lovely treat😋

I do love a salad pot from Morrisons on a meal deal... Lovely treat😋 The Moroccan sweet potato salad was lush... It had the calories on so i could easily matched to a similar entry on MFP... #salad #lunchideas #dieting #caloriedeficit #caloriecounting #dietlife

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glowwithmonique. The toughest part about losing weight is your diet. And we all know th

The toughest part about losing weight is your diet. And we all know the toughest part about a diet, is which one? What do I do? What should I eat? Keto? Paleo? Vegan? ⠀ ⠀ But in reality the factor that matters most is calorie consumption, and if you’re trying to lose weight calorie deficit. For some keto works because majority of their calories come in via carbs, so if they cut carbs out they eat well. For me eating later in the day helps keep calories in the target spot. ⠀ ⠀ When I do eat breakfast I like to have a filling breakfast that will hold me over a while but staying in the 300-450 calorie range. ⠀ ⠀ What helps you stay on track? Smoothies for breakfast? Keto? Intermittent fasting? Zero sugar? Let me know in the comments!!

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