Posted @withrepost • @thoresenfitness 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!⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightloss#fatloss#diet#caloriedeficit#countingcalories#myfitnesspal#weightwatchers#flexibledieting#healthyweightloss#healthylifestyle#health#fitness#loseweightforgood#lifestyle#weightlossjourney#fatlossjourney#diettips
Such an INNOCENT wee Christmas " treat " and lets face it they aren't getting shared ....
The old me would polish a box off in minutes !! .
How we view foods needs to change . We're far too quick to pardon some and demonise others when they may well contain the same calories .... or more .
The message is simple #caloriescount ...
Just get MINDFUL . We can enjoy Christmas AND keep our goals in sight too 😉
Slide 5 is probably the most important! 😳 How many of you do this? 🙈
The reason weight loss can be a source of frustration for so many is because it’s seemingly so simple, yet equally so challenging.
The simple part is the science behind it; managing your energy balance.
The challenging part is doing this simple thing consistently for a long enough period of time and being patient enough to see it through.
Learn to enjoy the process and be patient and you’ll win the game 👊
Ok so it’s not gone so well this week 🙊
But preparing lunches for the next 3 days in work is at least a start at getting back on track 😉
Didn’t count calories as just bunged it all in but I’m sure the soup and salads will be around 1 syn each 😊
Chicken salads using the chicken I was planning on using in a stir fry Monday and then Tuesday but didn’t 😜
And veggie soup using up stuff from the fridge & rack - potato, sweet potato, onion, carrot, broccoli, lots of cabbage, veg bouillon powder and a few handfuls of Holland & Barrett soup mix 😋 . #sw#slimmimgworlduk#slimmingworld#weightloss#happy#feelgood#foodoptimising#tryagain#nutracheck#caloriecounting#caloriedeficit
Remember when tracking calories, it's best to weigh out your portions to get the most accurate reading. Many foods will have a suggested serving size labeled on the packaging. These are usually very unrealistic, cereals are a good example and are usually set around 30g. Not many people are going to be having that small amount when pouring out a bowl.
Much is given to the method used to achieve fat loss when really it boils down to creating a calorie deficit for the desired time required.
What really matters is how the new weight is then sustained, through healthier lifestyle habits and behaviours around food.
Would love to hear your thoughts on this.
1 52 hours ago
Breakfast golden puffs with almond milk only 238 calories
1 82 hours ago
EVERYONE STARTS SOMEWHERE!
Things I used to think/believe: ❌Eating white carbs are worse for you than brown carbs. ❌Too much protein can make you fatter. ❌Breakfast is the most important meal of the day. ❌Sleep when we die. ❌Everyone needs to supplement BCAAS. ❌When massive people told me they didn’t take steroids I believed them. ❌If you eat clean you’ll get ripped. ❌HIIT is the best for burning fat. ❌6 meals a day is the best way to get your meals in. ❌Exercise burns fat. ❌Too many carbs are bad for you. ❌Some fruits have too much sugar. ❌Coconut oil is the best. ❌Training abs makes them more visible. ❌Beast mode was the best way to train. ❌Not eating enough causes someone to store fat. ❌No one filters their photos.
My point is... Until we learn, understand and educate ourself. We are all students and victims of the “FITNESS” consumer industries nonsense.
All you will ever need to get in better shape: ✅ Controlled nutritional approach... Deficit for fat loss & surplus for tissue gain. ✅ Move more (create higher output) for fat loss & Overload muscles for tissue gain. ✅Take care of your mental health. Sleep, less social media and do things you live and enjoy.
1 12 hours ago
As we approach the festive season, you are probably wondering how you will stay on plan with all those delicious treats everywhere. 😱
It can be particularly difficult if you are hosting guests or when you are out visiting family and friends... food is plentiful... buffets are full to the brim with festive nibbles and treats... the drinks are flowing... sounds impossible to stick to plan right?
It doesn't have to be difficult. Even if you do decide to treat yourself at Christmas and have something that is off plan, you can minimise the damage by choosing sensibly and being mindful of the calories you have.
Have you tried our new fava bean snacks? Fava beans are a healthy, high protein, high fibre, low calorie savoury snack. They are available in three super tasty flavours:-
🌟 Chilli & Lime 🌟 Sour Cream & Chive
So you can still enjoy a snack without ruining your diet!
Fava beans are 'officially' meant to be enjoyed from step 3 onwards. However, if over Christmas you are likely to go off plan anyway, instead of having that cheeky packet of crisps or a handful of nuts from the buffet, why not enjoy a pack of these instead and know that you are not completely blowing your diet?! They are the perfect snack idea at 100 calories and are highly nutritious.
Here's a little comparison for you and some food for thought... Fava bean original (amounts per serving):-
Saturated fat 0.2g
Carbs which sugars 0.3g
Carbs which fibre 4g
Bag of ready salted crisps:-
Saturated fat 0.7g
Carbs which sugars 0.1g
Carbs which fibre 1.1g
😱😰 WHITE BREAD 😰😱 For dieters, white bread is seen as the ultimate syn... On Slimming World I would have starved before I'd eat it, but this shows me just how much my mindset has changed over the last 6 months.
My thought process this morning .... White bread is all we had in at home
I woke up starving
The office is full of chocolate
Today is absolutely chokka at work
I'm having real trouble with snacking atm
So what did I do .... I chose to have breakfast. White bread, yes. The most nutricious breakfast, no. Will it keep me full, yes. Will it stop me snacking all morning on chocolate, yes!! 🙌
312 calories well spent in my eyes as apposed to the approx. 548,000 cals I would have eaten on chocolate this morning.
Something @rumermorleypt posted yesterday really hit home - 2 chocolates a day over the festive period really adds up ... and we never stop at 2 do we?! Get prepared kids! 👍
~BREAKFAST~ @quakeroatsuk golden syrup sachet
100ml unsweetened oat milk (+ a bit of water for preferred consistency)
25g frozen raspberries
40g fresh mango @sainsburys fruity yo-go breakfast topper
285 calories of delicious!
I've never tried these breakfast toppers before but this one was really tasty. A really convenient and quick way to add a bit of crunch and variety to your breakfast. I've also got the tropic exotix and choc full versions in the cupboard for more topping options!
Unfortunately you cannot spot reduce fat. If you want to lose fat from your stomach, you will need to reduce your overall body fat percentage. There’s so much misinformation nowadays on what you should and shouldn’t do to lose body fat, so hopefully this cuts out some of the bullsh*t👏🏻
✅ EAT IN A CALORIE DEFICIT Science of thermodynamics! If you consume less calories than you expend, your body will turn to your excess fat stores for energy resulting in fat loss
✅ EAT PROTEIN AT EVERY MEAL. Eating sufficient protein not only helps to maintain your muscle mass, but studies have shown that it’s also the most satiating macronutrient so it will keep you fuller for longer; helping you adhere to your diet. Protein also requires more energy to digest and absorb than carbs + fat, meaning there’s a slight increase in calories burned through the digestion of protein
✅ LIFT WEIGHTS 3-6 X a week. Whether you do 3 x full body workouts per week or 5-6 more body part focused workouts, weight training will build + maintain muscle (the more muscle you have = the more calories your body burns at rest). Plus lifting weights in itself will burn calories provided that you’re using challenging loads
❌ STARVE YOURSELF - this may work at first... if you cut your calories right back you will lose weight, but this will likely be a combination of muscle, water and fat; accompanied by down regulation of your metabolism which primes your body to gain all that weight back when you start eating ‘normally’ again⚠️ You’re also more likely to get excessively hungry which may lead to episodes of binge eating
❌ USE FAT BURNERS, POWDERS AND PILLS - bottom line is they don’t really work. Some scientifically proven supplements may add an extra 5% to your fat loss efforts IF you are already doing everything else mentioned above.. but it’s better to save your money and focus on the basics
❌ BECOME A CARDIO BUNNY - the human body has evolved to prioritise SURVIVAL. if you jump right in doing hours of cardio every day, your body just adapts to this over time by making your metabolism more efficient. Which means cardio becomes less effective as a fat loss tool if you overuse/ abuse it
⚬ POINTERS ON PORTION CONTROL ⚬ ⠀⠀
Are you the kind of mindless snacker who opens a packet to finish it off without control? Have your coaches, friends and family convinced you to bin these foods for good? Fear of the presence only increases fear of food itself. It's time to trust yourself again by switching out the sizes! ⠀
Portion control could be the biggest thief to you seeing #fatloss results, especially when it comes to snacking - Every gram adds up quickly when you're not mindfully measuring your meals. If you are not conscious of the amounts that you are feeding your face when you're having a night off then you may just be adding over 4x the calories you could be saving into your daily diet (if not more!) ⠀⠀
When you're first getting used to science based nutrition it's important to monitor what you're consuming; as a #caloriedeficit is going to be your fastest way to fat loss! We can't always assume that what we stock in our pantry will only be a serving size that we will want to consume! ⠀
Here are some tips on avoiding the calorie trap of oversized snack packets:⠀⠀
⚆ Pick the smallest size that you see; or pick the funsized pre-packaged foods.⠀
⚇ Know your targets for the day and allocate them for each meal; leaving you less likely to overindulge at snack time.⠀⠀
⚇ Incorporate low calorie high volume foods (like strawberries) at the time you plan to snack!⠀
⚆ Be consistent with your choices and how you prepare your food. It makes it easier to see if you are responding well to your targets and will allow you to recognise if there are any holes in your progress! ⠀⠀
▸ What are your tips to understanding portions?⠀⠀
▸ Let us know in the comments below! ⠀⠀
▸ & Tag a snack lover <3⠀⠀
Let us create the best version of you with a customised, science-based nutrition plan, tailored training program and 1x1 mindset mentoring for guaranteed results! No matter what your dietary requirements, experience, health background or preferences, you can make friends with food and transform your body, mind & life with us today! LINK IN OUR BIO ✉︎ email@example.com
Christmas coffee ready for my trip to Birmingham for the day. Only a very boring latte but I love the cups! Not been the best at being on plan recently which isnt great given I'm on hols in just over a week 🙄 I'm far from the worst I've been and not massively over target, just wish I was much closer.
Will definitely be back at slimming world after hols, I find it easier to follow but will also do calorie counting now I understand it a bit better, hoping that will help.
Anyways I will stop waffling just wanted to pop on and say hi 🖐🏻 I'm still here. Chunky but funky 😂
Are you a bloke who used to be fit but has lost their way in the last few years.
I’m talking about waist getting bigger with no sign of stopping.
Going up in belt notches and shirts not fitting.
If so, this is for you:
The goal of my Man-Up 2020 program is to add muscle and get you lean asf from Jan 6th until April 1st
I’m looking to work with 10 guys who have lost their mojo but at some point in their lives have been fit before (sports, gym or whatever).
I need these 10 guys to understand what it’s like to push themselves.
The program is based online with everything you need provided.
You will need to be a gym member or willing to join one.
All workouts will be weights based.
(You don’t need to be gym knowledgable as video tutorials will be provided for everything - just willing to follow the plan and put in the work)
The point of the program is to get you back to a fit, strong and athletic looking previous you.
The program will involve:
➡️ 4 x Weights Training sessions per week - all gym based
➡️ 1 x Cardio Based session per week.
➡️ Nutrition Planner to follow with foods you enjoy
➡️ Education around calorie and macro counting (food intake)
➡️ Fortnightly Measurements
➡️ Weekly Check-Ins
➡️ Community environment with like-minded men
➡️ Mindset coaching to get the best out of yourself
➡️ Constant accountability and motivation
If you can’t adhere or follow the above, please don’t apply.
I coach men, I don’t babysit them.
This program is my new male specific program for 2020 with the sole purpose of getting men:
➖ Bigger Chests
➖ Bigger Arms
➖ Smaller Waists
➖ Defined Legs
➖ More Confidence
➖ More Energy
➖ Less Doubts, Anxiety or other sh1t going on
➖ Stronger Mindset
And much more for 2020
Again please - Do Not apply if you aren’t serious.
But if this is you, don’t be a softie - click the link in my bio and let’s dominate 2020.
As this is the initial male specific program, the cost is $249 for the full 12 weeks.
Once this intake of men has gone through the program, the price will increase.
So your last and only chance to get it at this price.
Are you making progress?
What are your markers of success week to week?
This clip is from the STCfit Learning Podcast #79 , currently out on your favourite app. Topics:
1. YoPro vs. Chobani review 1:20
2. Surplus using fats vs. carbs - Why? 10:30
3. Does your coach do more than
just count your calories and macros? 40:33
4. Set pass/fail goals to succeed 55:33
And honestly, turning 1600 to 1200 probably turns 2900 into 3600 on Friday.
There’s a bit of a trampoline effect in weight loss.
Maybe you’ve experienced the rebound.
Lose 10 quick, gain 10 back quick.
Maybe even gain 12 back quick.
The answer isn’t the faster you lose it, the more you’re guaranteed to gain it back.
But the faster you lose it, the harder you’re likely to feel hunger, cravings, and lower energy.
And the more you feel low energy, hungry, along with cravings, at your holiday party with all the drinks and treats, the more likely a little enjoyment turns into A LOT.
So please, if you’re someone who stays on track well most of the week, but let’s go on the weekend..
Consider, for a period of time, not restricting harder when it’s easier.
Bite the bullet and be more diligent at the times you’re most likely to overeat.
And if you don’t want to do it in December, I get you.
But at some point, restricting extra hard to make up for drinks, treats and meals out on the weekend backfires even if it makes sense to do that in your head.
And if you’re never sure just where to put your calories, I cover that in my free fat loss course.
You’ll be taught about how metabolism works.
You’ll be taught about how fat loss works.
You’ll be taught about macros (and why you don’t need to track them)
You’ll get calorie numbers (and protein) and a better education so you can make better decisions.
Head to www.chadhargrove.com (link in bio). Hit top right corner “FREE EBOOK” for the course and some free workouts.
Comments or questions? 👇🏻
44 1,21518 hours ago
🔥MOTIVATED VS. UNMOTIVATED🔥
Yes, this may seem a bit black and white.
But in general, I’d say that your habits are a direct indication of your mindset and motivation.
Psychologists have found that people who don’t think “they’re enough” lack a general sense of self-respect, and they tend to neglect their health, wealth, relationships, etc.
On the other hand, when you start to believe that you’re enough, you begin to realize that you deserve more. You deserve better health, more prosperity, better relationships.
This is why you need to start to actively entertain the idea that you are enough, and you’ll instantly notice how you’ll transform from being lazy and unmotivated to being filled with more gratitude , energy, and a positive mindset.
CAJUN CHICKEN PASTA & CHEESY GARLIC BREAD 😍😍
My absolute favourite meal ever!! Cajun pasta is made using @spicentice Cajun of course and same recipe as usual! Garlic bread is just Wholemeal pitta, @verylazyfooduk garlic, cheese and chilli flakes into the oven for 6-8 mins at 190 degrees, garlic bread is syn free if using A and B if not syn pitta bread accordingly
👉🏼 CHRISSSS20 saves you 20% at @spicentice AD
Ingredients for Creamy Cajun Pasta serves 2
2 Chicken breast
Dried pasta I use 90g per person
Garlic (your choice)
100ml chicken stock
2 tbsp of Kerry Gogo (other soft cheese is fine)
2tbsp of Quark
Cajun seasoning I use A LOT
Herbs for garnish
Fry off onion and peppers and garlic for 5 mins
Add in chicken and cook till cooked through
Add in cooked pasta
Add Cajun season (as much as you want to suit yourself)
Add Low Low and quark (use more or less, suit yourself)
Add stock and allow to simmer for 3-4 minute s (continue stirring) and add herbs once plated
Balanced breakfast to aid your weight loss!🍳🥑🍓🍞
A client of mine used to eat nothing for breakfast then be starving around 10:30 AM! Does that sounds like you? She would then eat snacks that were in the break room (cookies, cake, donuts, muffins, chips, and so on). The constant grazing was adding so many extra calories to her day.
Having a filling breakfast will help you stay satisfied and prevent you from grazing. Here are the specific details for this breakfast:
1 whole wheat English muffin
Half a pepper
1/4 cup raspberry
If you would like to be a virtual client and achieve your weight loss goals, send me a DM! I would love to coach you.
Post by @grapestocrepes .
The Honest Truth About Weight Loss Progress
📉 Let’s get very real for a second…
🏒 Weight loss is NOT linear.
😊 This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your diet.
🎿 Maybe not the best analogy ever, but weight loss is like skiing.
🍟 You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will 🍕 to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your butt 🍑 and have to re-gather yourself to get back on track.
✏️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the heck is this not working?! Why the heck am I up a pound today when I hit my macros perfectly yesterday?!”
😌 Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling an rewarding thing.
⁉️ Questions about weight loss? Questions about fat loss? Questions about anything? If yes, comment them below.
🤩 And if you enjoyed this post, tag someone that needs to hear this or just comment “📉” down below to let me know you’re still reading this, and we’re on the same team.
Credit to @maxweberfit for the reality check!
Tag a friend that needs to understand this!
58 1,16914 hours ago
This morning I was invited onto BBC 2 to discuss the new, proposed ‘pace’ food labelling, designed show customers how much exercise they require to burn the calories from foods they consume in an attempt to improve obesity rates.
Naturally, I accepted the offer. But unfortunately a less than adequate Skype connection put pay to some of my thoughts being aired on national television... so here they are.
The most glaring problem with these labels is that we all have different energy expenditures. Thus, the assumption that it takes 1 hour for everyone to burn 588 calories of chocolate is simply incorrect.
Secondly, around 70% of the calories we burn each day are done so from a state of rest (BMR). Thus, one does not necessarily need to burn off the food they consume through exercise. This notion that mandatory exercise is required after eating food may lead to demonization of food or viewing exercise as punishment.
The reality is that total energy in vs out over time is the critical pathway to enjoyed compositional management. Not believing you need to run for 48 minutes after eating some sweets. Or worse, being fearful to eat the sweets in the first place.
Thirdly, the evidence which produced results in favour of ‘PACE’ labels referenced a small sample of studies in a controlled lab. This does not account for mass human behaviors in uncontrolled environments.
Lastly, present food labelling already displays relevant, useful information. Thus, the current labelling is not to blame for rising obesity. Our basic understanding and ambivalence to education, socio economic status and sedentary lifestyles is.
The intent for change is noted, but the fruits of the intent are not only irrelevant and factually incorrect, but also diminish positive relationships with food.
Understanding ones total daily energy requirements for fat loss and adhering to a calorie deficit is not only a simpler intervention, but it is relevant to everyone. 👊
178 4,24915 hours ago
BUILD-A-MEAL by @grantgirsky
A common question I’m often asked goes something along the lines of…
⠀ “But what should I be eating?”
While the answer to that question very much depends on the context associated with you, your goals, preferences, etc…
But…without going into too much detail, here are three very basic, tasty, nutritious meals that can all be great options if you need some meal inspiration. Remember, a calorie deficit is still needed regardless of what your meals look like...these examples just make that deficit a bit easier to achieve.
Keep in mind, you can substitute other foods into these templates and make other adjustments based on your goals. Use any seasoning, spices, etc that you prefer…& enjoy!
The basic template here is to have a protein source, carb source, and veggie on the side....but like I said, this is just an example. There are many options out there!
What are your go-to healthy meals?
39 1,91610 December, 2019
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