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. 💥THE 80/20 DIET FOR FAT LOSS 💥By @maxweberfit ⠀⠀ 📲 If you’ve been scrolling through Instagram fitness and nutrition pages then it is likely you’ve stumbled upon The “80/20” Diet/Rule at least once or twice. ⠀⠀ 😌 If you have, then this will be a refresher for you! ⠀⠀ 🤓 If you have not, then this will be some really great information on a sustainable diet that works, works and works! ⠀⠀ 🔥 So, what is the “80/20” rule??? ⠀⠀ 🥗 The 80/20 Rule is essentially a nutrition philosophy that promotes the idea that roughly 80% of your foods (or 80% of your total daily calorie intake) should come from whole, unprocessed, healthy foods like fruits, veggies and lean proteins. ⠀⠀ The remaining 20% of your foods (or calories) can come from other foods you enjoy that might not be as ‘healthy’, like cookies, candy and ice cream. ⠀⠀ 🤔 And if you’re curious as to why the 80/20 Rule is SO very effective for fat loss in the short AND long term, it is because of one word… ⠀⠀ 😌 Sustainability. ⠀⠀ ⏳ When you allow for flexibility in your diet, you can maintain your diet long term and keep your results for life. ⠀⠀ 📉 As I always say, it’s better to be consistent for 12 weeks than it is to be perfect for 1 week. And following the 80/20 Rule will allow you to do exactly that! ⠀⠀ Got it? Good! 😄 ⠀⠀ If you enjoyed this post, please comment “🍔” below and be sure to follow me @maxweberfit for more posts like this every single day! Cheers! ⠀⠀ -Max ⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfood#iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting #iifymgirls #iifymlife #howtoloseweight #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

Ebéd még tegnapról 💛💚 Sütőben sütött lazac paradicsomos-bébispenótos bulgurral, friss spenóttal és aszalt paradicsommal. 50 g bulgur, 1 dl paradicsomlé, 120 g lazac (minden nyersen számolva). 3 db aszalt paradicsom és 1 marék bébispenót. #nutrition #nutritionist #food #foodie #foodblogger #mutimiteszel_fitt #mutimitsütsz #fitness #fitfood #kaloria #howtocountcalories #calories #motivation #food #zona #fitnessfood #workout #healthyfood

side view . . ( forgot to add this one )

🌸 I ate half the donut . 🌸 I walked to work / my house . 🌸 I didn’t eat a cheat meal on Sunday because I did on Saturday 🌸 I’m going out to eat . What should I get ? . 🌸 I don’t get my coffee with cream and sugar anymore . . . Besides the amazing physical transformation my client made in a short 8 weeks ( 2 rounds of my monthly cycles ) this type of comments that she would make when I asked her about her day / weekend / eating is the transformation I’m looking for . . The physical transformation WOULDN’T BE POSSIBLE WITHOUT THE MENTAL ONE & CHANGING HER DAILY HABITS ! . . This was done working out only 3x a week . Proof you don’t need to workout 4,5,6x a week to achieve your goal. You just have to workout SMART & trust the plan . Super proud of my client and can’t wait to see her evolve even more 🌸 I’m a #happytrainer #proudtrainer . . For those who have a super busy schedule and can only manage to workout 3x a week — this is the split I had for her : . ⚠️ NOT ONCE did she step in a treadmill ⚠️ . Week 1-4 : 2 total body days , 1 day of HIIT . WEEk 5-8 : 1 Upper , 1 lower ,1 Total body / HIIT

#howtocountcalories

🌸ZABKÁSA FEHÉRJÉVEL ERDEI GYÜMÖLCSÖKKEL🌸 Jó reggelt! Irtó egyszerű, gyors és tápláló fitt reggeli ötlet. Lehet variálni a gyümölcsöket, fűszerezést, de vigyázz a hozzáadott cukorral mert ha azt nem pótlod vagy hagyod el, máris változik a kalória tartalma❗ 50g zab, 50g erdei gyümölcs, 12 g kókuszos fehérje van benne. Vízben főztem a zabot. 💜 Szép napot! #morning #oat #calories #mutimiteszel_fitt #fitness #foodblogger #instafood #breakfast #nutrition #howtocountcalories #beforetraining #fitfood #foodie #yummy #healthyfood

🎉 ÚJ ÉTREND TIPPEK 🎉 Mai nappal új recept és étrend bejegyzések sorozatot indítok nektek❗ Minden étel fotómat grammra pontosan lemérek, leírok, kiszámolok nektek, hogy tudjátok ti is mennyi az annyi. Így sokkal könnyebben tudsz majd viszonyítani és segít, hogy kialakíts magadnak egy: ➡️tudatos ➡️egészséges ➡️fitt ➡️tartható étrendet. A képen 100g tonhal van (sós lében), 100 g paradicsom, 50 g bulgur, és pár g rukkola. A napi kalória bevitel igény egyén-súly-nem-célok-egészségügyi állapottól-kalória égetéstől mind mind függ. De következő posztjaimban kitérek még ezekre az összefüggésekre, hogy saját magadhoz viszonyítva tudj kalkulálni 😎 #nutrition #nutritionist #food #foodie #foodblogger #mutimiteszel_fitt #mutimitsütsz #fitness #fitfood #kaloria #howtocountcalories #calories #motivation #food #zona #fitnessfood #workout #healthyfood

84 дня.💯⏳🎯 РАСЧЕТ КАЛОРИЙ. ⠀ ⠀ 😵Существует огромное количество информации и формул 🔢по расчету калорий, для себя я выделила формулу Харриса Бенедикта👆👍. ⠀ 👉655 + (9,6 х вес) + (1,8 х рост) – (4,7 х возраст) = общий обмен веществ. ⠀ Эту цифру мы умножаем на: ⠀ 🔲1,2 – если вы ведете совсем сидячий образ жизни🚼. ⠀ 🔲1,3 – если у вас есть небольшая активность🚶. ⠀ 🔲1,5 – если вы занимаетесь спортом, дома, как и я (но каждый день)🏃. ⠀ 🔲1,7 – если вы занимаетесь в зале 5-6 дней в неделю💪. ⠀ 🔲1,8 – при очень интенсивных тренировках🏊🏇🚵. ⠀ Полученная сумма – это суточная норма калорий⚠. ⠀ Если вы ничего не хотите менять в своей фигуре – вмещайте свой рацион в эту цифру🔄. ⠀ ⠀ Если же хотите похудеть – нужно делать дефицит калорий, и об этом будет мой следующий пост↪, а сейчас на моем примере рассчитаем мою суточную норму📝. ⠀ ⠀ 🔴655 + (9,6 х 51) + (1,8 х 159) – (4,7 х 27) = … (сначала умножаем все что в скобках, а потом все плюсуем и отнимаем, вдруг кто забыл) ⠀ 🔴655 + (489) + (286) – (127) = 1303 (общий обмен веществ) ⠀ 🔴1303 х 1,5 = 1954,5 (моя суточная норма калорийности) ⠀ Начинаю считать калории абсолютно всего, что я съедаю🍴🙊. Калорийность всех продуктов можно найти в интернете😎. Я пользуюсь программой fitner. В бесплатных преложениях очень неточные показатели😏😫. ⠀ ⠀ ⠀ 🙋Кто знает хорошее и максимально точное приложение для подсчета калорий, посоветуйте!!! 😍🎁🙏 ⠀ ⠀ ⠀ #challenge100 #84days #sportandfood #halthychallenge #calories #howtocountcalories #countingcalories #челендж100 #84дня #спортиеда #ппчеллендж #расчеткалорий

💥A DAY OF EATING 1500 CALORIES💥 . 📍This callories is relatively self-explanatory. Ive noticed that it helps my clients to have a visual of what it looks like to have calories broken down by meal. . 📍No caloric recommendations are being made here. That will massively vary from person to person depending on their goal, body weight, activity level, etc. This is simply an illustration of what 1500 calories looks like since humans tend to be notoriously off when eyeballing calorie counts in food. . . Tag and share 💚 . . . . . . . . . .Follow@coach_ anand for more healthy tips &guidance Wats app link 👇👇 http://bit.ly/2N5DSl1 Call 📱9830138176 . . . . . . . . . . . . . . . #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #carbs  #weightloss #strengthfeed  #girlgains  #vegan  #fitfam #eatforabs

🍕 FLEXIBLE DIETING 101 🍕 ⠀⠀ 🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it? ⠀⠀ If yes, here’s the gist of it: ⠀⠀ 🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!! ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

Brilliant PT session again (nothing unusual there) but todays gave me that incredible buzz after smashing those deadlifts. Highest weight 72.5kg for 4 reps. Weighted hip thrusts improving, too (80kg for 8 reps, if I remember correctly). Smug face alert 😏🏋💪 . . . Tea tonight: Southwest Chicken and Rice Bowl with homemade taco seasoning which turned out a tiny bit spicier than intended 🔥🔥🔥, hence the big dollop of fromage frais. Recipe inspo for the rice bowl courtesy of @howtocountcalories. . . . Macro breakdown: 643kcals, 61g protein, 33g carbs and 30g fat. . . . #girlonamission #determination #determinationiskey #girlswholift #girlswholiftweights #chickswholift #strongisthenewskinny #stronggirls #lifebehindbarbells #liftingheavy #weightlifting #fitnessjourney #personaltraining #PT #passion #deadlifts #hipthrusts #carbohydrates #carbs #protein #healthyfats #energy #getyourfiveaday #colourfulfood #food #foodie #foodstagram #foodpics #foodinspo #howtocountcalories

#Repost @nutriitional with @get_repost ・・・ “🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!!” ⠀⠀ 📸by @maxweberfit   #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet

“🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!!” ⠀⠀ 📸by @maxweberfit   #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet

#Repost @iifymacademy ・・・ BOOKMARK THIS POST FOR LATER↗️🔰 - Another AMAZING visual and caption by @maxweberfit showing the right👍🏽 way to do this: ⠀⠀ “🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!!” ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

#Repost @iifymacademy • • • BOOKMARK THIS POST FOR LATER↗️🔰 - Another AMAZING visual and caption by @maxweberfit showing the right👍🏽 way to do this: ⠀⠀ “🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!!” ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

#Repost @iifymacademy with @get_repost ・・・ BOOKMARK THIS POST FOR LATER↗️🔰 - Another AMAZING visual and caption by @maxweberfit showing the right👍🏽 way to do this: ⠀⠀ “🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!!” ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

BOOKMARK THIS POST FOR LATER↗️🔰 - Another AMAZING visual and caption by @maxweberfit showing the right👍🏽 way to do this: ⠀⠀ “🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!!” ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

Both work, both are effective! However I have gotten better results with counting and weighing calories! With the portion size method you basically make a fist and that is what is classed as one portion! With counting calories it is way more accurate and more extreme! However if you are just a regular person, you can do the portion size method and get in decent shape however if you want extreme results I suggest you count calories because extreme actions=extreme results! Counting calories takes a lot of discipline but the most important thing with both these methods is tracking them whether in a nutrition log or @myfitnesspal Track, train, sleep, REPEAT! GET AFTER IT!

Rice and beans 😋 😋. This meal has a crazy load of fiber, from the beans and the Ugwu 👌🏽👌🏽 it was a struggle to finish it. Really enjoyed the dried fish I put inside. Meal details 1/2 cup beans 1/2 cup rice 🍚 30g dried fish 🐠 Ugwu, tomatoes, pepper, onions 5mls palm oil Total calories: 420cal

Cheer for others when they’re succeeding in their own race... ⠀ But don’t compare yourself to someone else because you’re in a different league. ⠀ Their day 5 is another person’s day 300. ⠀ It’s just you against you—so stay focused, run your race and do you boo boo! 💁🏻‍♀️

PORTION SIZE - 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. -follow @women.weight.loss 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ by @maxweberfit #caloriecounting #macrofriendly #macrocounting #howtocountmacros #howtocountcalories #flexibledieting #iifym #iifymgirls #fitfood #harefit #fitnessfood #healthyeating #cleaneating #weightloss #strengthfeed #girlgains #fitfam #eatforabs #flexiblediet

🍕 FLEXIBLE DIETING 101 🍕by @firstchoicefitness_always - 🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it? ⠀⠀ If yes, here’s the gist of it: ⠀⠀ 🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!! ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

👩‍🍳 I’ll confess, I’m not the best cook but it’s definitely fun trying new recipes! . Especially when it comes to creating healthier alternatives and finding tasty ways to incorporate more veggies 🍅🥦🥕🍆 into my meals. . Zoodles are FANTASTIC to replace pasta noodles 🍝 for a lower carb alternative. What are you having this week??

Pancakes! I dont think Ive ever made them all by myself... The few times Ive had it...it was always a family affair. It was sooo fluffy... The fluffiest Ive ever eaten.... And Im happy I decided to make it. So heres what went into it, I used oats instead of flour. The following ingredients made 4 pancakes 1/2 cup dry oats powder 2 eggs 2 medium bananas 1/2 teaspoon baking powder 1/4 teaspoon salt Each pancake 🥞 came to about 115cal, including the oil used to spray the pan. My meal details: 3 pancakes 🥞 1 and a half teaspoon honey 🍯 45g banana 🍌 8 red grapes 🍇 Total cal count: 440cal Who else loves pancakes? What ingredient combination do you use? 👇🏽👇🏽 Lets share below

💠💠💠 ❓How to count your macros for individual needs ❓ ▶️ When we have counted our calories - its time to sort out our MARCOS: ⏺️Fat - we take 1 gr per kg of your current weight. Fat is really important for our menstrual cycle, hair, nails, hormones. If you feel you want more fat per kg - definitely go for it; ⏺️Protein - 1,5 - 2 gr per kg for those who are working out and wants to keep your muscles plus avoid to be skinny fat like I use to be. ⏺️ Carbs - use all calories what you have left from your daily intake. ▶️ For example lets do MACROS for me: To lose weight my calories are 1586 and my current weight is 56 kg: ⏺️Fat = 56*1 =56gr * 9cal (calories of 1 gr of fat) = 504cal ⏺️ Protein = 56*2 = 112gr * 4cal (calories of 1gr of protein) = 448cal ⏺️ Carbs = 1586 - 504cal - 448 cal = 636cal / 4cal (calories of 1gr of carbs) = 158gr • So that means MACROS for 1586 cal are ▶️Fat - 56gr ▶️Protein - 112gr ▶️Carbs - 158gr • • • This would be like starting point for everyone who wants to learn how to count macros. But again remember to give time your body and mind to adjust, nothing is happening overnight 😊 we all are different and fitness goals for everyone also are different. • If your metabolism is healthy and you set your calorie intake correctly and if you maintain a moderate calories deficit by eating a bit less energy that you burn every day - you will lose fat. 💠💠💠

Regrann from @nutritional_factz - Before & After = 5 Ingredients 👉🏼 Recipe Below 👉🏼 Share it with someone for this Easter Weekend 🐣 ❤️ —— I love creating simple quick dishes and this is it. Plenty of Nutrients & Healthy Fats. The net carbs + Fibre actually make this a lower carb friendly dish too All cooked in the one pan and in the oven no additional oil required! —— 👉🏼 Details 459 Calories | P27 C36 F23 Swipe 👉🏼 for the detailed micro nutrient breakdown ❤️ —— 👉🏼 Ingredients 2 Bell Peppers - Top removed just the lower portion 2 Eggs 1/2 Avocado 100 g Cherry Tomatoes 200g Kale any variety I’ve used Calvo Nero —— 👉🏼 Recipe 1. Preheat oven to 180c 2. Add the eggs straight into the peppers and bake in the oven until Set aprx 10 Mins, you can also grill for the last few minutes 3. Remove & then add the Kale and allow to wilt in the heat of pan 4. Slice avocado + Tomatoes 5. Season with salt & pepper & lemon juice 6. Enjoy + only one pan to wash up 😎 . ⠀ . . . . . . . . . . . . . . . . . . . . . . . . . RP @livevitae #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #caloriefixes  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #breakfast  #weightloss #nuts   #fitfam #eatforabs #protein #carbs💪🏼

❗How to count calories of you individual needs? ▶️ I use Mifflin-St Jeor formula which has been found to be one of the most accurate by professionals! Frost lets calculate your Resting Metabolic Rate also know as BMR (Basal metabolic rate) - this is amount of energy required at rest with no additional activity • Women 9,99 * weight (kg,) + 6,25 * height (cm) - 4,92 * age (years) - 161 = Men 9,99 * weight (kg) + 6,25 * height (cm) - 4,92 * age (years) + 5 = • Next step is to add your activity during the week 🏋️ 1. Little to exercise = RMR * 1,2 2. Mild activity ( 1-2 workouts per week) = RMR * 1,375 3. Moderate activity (3-4 workouts per week) = RMR * 1,55 4. Intensive activity level (,5-7 workouts per week) = RMR * 1,725 5. Extreme level (athlete with multiple training sessions) = RMR * 1,9 ▶️ By this calculation you will get your individual calorie amount for maintaining your current weight - so you want to lose weight you need to cut your maintaining calories for about 10-15% and if you want to gain weight you would have to add 10-15% For example lets do calculation on me 👩‍🏫 My weight 55 kg, height 157 cm, 32 years old My RMR = (9,99 * 56) + (6,2 * 157) - (4,92 * 32) - 161 = 549,45+973,4-157,45-161=1204 • Adding weekly activity: 1204 * 1,55 (Moderate activity) = 1866 To maintain my weight I need to eat 1866 calories, for losing weight: 1866-15% = 1586 cal • Suggestion for those who is starting only now counting calories - download any of the tracking apps - I love #myfitnesspal ❗ Start with tracking for a few days when exactly you are eating - you will be surprised of your daily amount - trust me. Once you calculated your daily calories start slowly to get in habit of tracking and for those who have been eating very few calories - dont be surprised weight may go up - give some time to switch back your metabolism. Most important things is to do everything slowly and responsible - we dont want to cut all your calories drastically - its not worth it. • In part 2 all info about #macros ‼️😊

I toni caldi dei ricordi. Belli o brutti fanno parte di noi. La bella calligrafia quella che mi attanagliava e che ora paradossalmente amo e quando scrivo -come se stessi disegnando- mi viene benissimo. Quando si o invece in contesti quotidiani, invece, ho la classica grafia “da dottore” o meglio “zampa di gallina” si chiama disgrafia ed è un aspetto della dislessia. La mia “amata compagna”. E voi scrivete ancora a mano o solo a pc?. . #lettering #calligraphy #bellascrittura #dislessia #disgrafia #amandadeni #rossotibet #vintageobjects #brocantage #mercatinodellepulci #rsa_vsco #myblancHome #copenhagenfood #blondesandcookies #fashiongoalsz #dametraveler #ootdgals #thrivemags #buddha_bowls #contrylivingmag #countryliving #thebakefeed #wickys.healtydreams #bloglovinfood #f52grams #howtocountcalories. #feedfeed

💥A DAY OF EATING 1500 CALORIES💥 . 📍This callories is relatively self-explanatory. Ive noticed that it helps my clients to have a visual of what it looks like to have calories broken down by meal. . 📍No caloric recommendations are being made here. That will massively vary from person to person depending on their goal, body weight, activity level, etc. This is simply an illustration of what 1500 calories looks like since humans tend to be notoriously off when eyeballing calorie counts in food. . . Tag and share 💚 . . . . . . . . . . . . . . . . . . . . . . . . . RP @hooper.fit #caloriecounting  #caloriecount  #caloriecomparison #macrofriendly  #macrocounting  #macrohack #caloriescount  #mcdonalds  #howtocountmacros #howtocountcalories  #fatloss  #flexibledieting #iifym  #iifymgirls  #iifymers  #fitfood  #fitfoodshare #fitnessfood  #diet  #healthyeating  #cleaneating #ricecakes  #bread  #carbs  #weightloss #strengthfeed  #girlgains  #vegan  #fitfam #eatforabs

Swipe and save! I cant believe how high Maryland cookies are...thankfully I dont even like it 😌😌. Whats your fave biscuit? 👇🏽 . . Follow us @optimumfoodie for learn more about eating healthy, get healthy Naija meal inspirations and my best tips and tricks to getting fit. Watch the replay of my last class in my stories.

*My new found love 😍, Pure Cocoa Powder Breakfast!!! Smoothie with a chocolatey twist. You might have heard about the amazing dark chocolate... What makes it great is the cocoa What makes regular chocolate a lot less healthy is the plenty sugar and fat that are added. The cocoa powder itself has amazing benefits: . . 💖 Very very rich in antioxidants (polyphenols to be specific) which have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels . . 💖 Weight loss: It’s thought that cocoa may help by regulating the use of energy, reducing appetite and inflammation and increasing fat oxidation and feelings of fullness . . 💖 High in fiber: a tablespoon has about 2g of fiber...a lot more than an entire cup of cooked white rice. Its an incredible way to get in a good amount of fiber in a small amount. Fiber is incredible for your digestive health and weight loss . . 💖 May lower blood pressure . . 💖 May Improve Mood and Symptoms of Depression . . The best part a tablespoon a day is fine.... And its really inexpensive. You can add to your yoghurt...make tea with it....add it in you smoothie like I did. Consider it for lowering appetite, and see how that works for you. My meal details: 2 medium bananas 🍌 (120g without peel), 1 and half cups pineapple 🍍 , 30g kiwi 🥝, 1 tablespoon cocoa powder and about 6 cashew nuts. 390cal in total. Have you ever tried cocoa powder? If yes, how do you consume it? If not, will you give it a try?

My coffee and inanimate objects that take shape and transmit me love. Good morning and happy Tuesday. . . Il mio caffè e gli oggetti inanimati che prendono forma e mi trasmettono amore. Buongiorno e buon martedì.

🇺🇸 Time passes. We can choose to make him special next to special people. Have a good week. Im planning a holiday (short, early October) with my husband. You have s suggestions for Favignana? Hotels? Apartments? Small restaurants? Il tempo passa. Sta a noi renderlo speciale e scegliere persone speciali. Buona settimana. P.s sto programmano una vacanzina ( breve e verso i primi di ottobre) con mio marito . Suggerimenti su Favignana? Alberghi? Appartamenti? Ristorantini?

FLEXIBLE DIETING 101 🍕by @maxweberfit - 🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it? ⠀⠀ If yes, here’s the gist of it: ⠀⠀ 🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!! ⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting #iifymgirls #iifymlife #howtoloseweight #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

🍕 FLEXIBLE DIETING 101 🍕 ⠀⠀ 🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it? ⠀⠀ If yes, here’s the gist of it: ⠀⠀ 🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!! ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

Need help with setting up your diet and routine for your goals? Let me help you... . If you would like to join my online programme...Please feel free to contact me at 067 096 4568 . . #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls  #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories  #flexiblediet #countingmacros  #macros

🍕 FLEXIBLE DIETING 101 🍕by @maxweberfit - 🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it? ⠀⠀ If yes, here’s the gist of it: ⠀⠀ 🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!! ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros

Which do you prefer? And which do you think has more calories? Soooo....I used to believe them to be same, so long as the roasting didnt involve any oil addition. But now that I decided to do some Digging.... Turns out roasted has higher calories than boiled. 1/2 cup of roasted has about 414cal 1/2 cup of boiled (without shell) is about 286cal Very significant difference.

Calorie counters!!!! I need some help.. So we want to start using our slow cooker again as the weather is becoming cold and miserable, so that means it time for stews & comfort food! My question is tho... if im doing a stew do i measure and calculate everything going in then measure my portion and count that my calories?? Im so confused!!! #pleasehelp #caloroiecounting #howtocountcalories #healthierme #familymeals #slowcooker

💡Fast salad Salade du soir bonsoir/ comment aller vite et manger bien.🐴 🔎80 g de saumon 50g de mozzarella 1/4 davocat 1 petite poignée de choux rouge et blanc 1 petite poignée de carottes 1 poignée de salade verte 3 petites pommes de terre 1 cuillère à soupe dhuile dolive Filet de vinaigre balsamique #howtocountcalories #diet #salad #food #simplefood #healthy #healthyfood #colorfood #lifeincolor #coach #fitfood #salmon #saumon #gout #pourlegout #mangersain #manger #vivre #foodaddiction #espritsaindansuncorpssain

The difference between full cream milk which is he normal one most of drank growing up and likely still drink and SKIMMED milk, is that is in SKIMMED milk, most of the fat (which are mostly saturated fat by the way) has been removed, significantly reducing the calories. *Saturated fats have been indicated in increasing bad cholesterol levels The fact that a milk states that its low in cholesterol has nothing to do with the fat content. So if your goal was to buy skimmed milk, read the picture above again. To bring it home.... 3 crowns milk and Olympic milk are NOT SKIMMED. Many people believe them to be becuase they are marked as having lower cholesterol, but the fat content is same as other milks. I dont think they have a skimmed version marketed in Nigeria, Ive never seen it. But regardless of the name or brand of the milk.... Just read the pack to look for where it says skimmed, 1% or 2%. Common brands in Nigeria include: - Marvel - Dano slim - Olden Burger skimmed milk . . . That said here are the calorie details of the different milks. Values are for 1/3 cup powdered or 1 cup liquid milk (not evaporated milk!) Full cream - 150 - 160cal Skimmed milk (1%)- 100cal Skimmed milk (2%) - 120cal 1/2 cup canned evaporated milk- 160cal What milk and brand do you currently use? 👇🏽

harefit_💥Click the link in my bio now @harefit_ 👈Download your FREE ABS GUIDE @harefit_ 👈👈🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PORTION SIZE by @maxweberfit -Follow for more👉 @gym_motivation_70 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. Follow for more👉 @gym_motivation_70 Follow for more👉 @gym_motivation_70 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caloriecounting  #macrofriendly  #macrocounting #howtocountmacros  #howtocountcalories  #flexibledieting #iifym  #iifymgirls  #fitfood  #harefit  #fitnessfood #healthyeating  #cleaneating  #weightloss  #strengthfeed #girlgains  #fitfam  #eatforabs  #flexiblediet  #weightlossfood

I think this puts things in perspective. Vegetables contain little amount of calories and so you can have a lot and get away with it, plus its Hella nutritious. With carbs, not so much... Doing a lot will get into calorie overload. Frits should also be in moderate amounts as you can see they have calories too. Except if the fruits are the Mai meal like when you are eating a fruit bowl or something, then you can have more. Morale of the story, eat your carbs, but small is enough. Go wild on the vegetables instead 😉😉

💪🏻💪🏻 FLEXIBLE DIETING EXPLAINED PERFECTLY! 💪🏻💪🏻 . . #Repost @maxweberfit with @get_repost ・・・ 🍕 FLEXIBLE DIETING 101 🍕 ⠀⠀ 🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it? ⠀⠀ If yes, here’s the gist of it: ⠀⠀ 🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale. ⠀⠀ While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss. ⠀⠀ 1️⃣ The main one is food quality. ⠀⠀ Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective. ⠀⠀ 🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility. ⠀⠀ 🥦 This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it. ⠀⠀ 🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts. ⠀⠀ 📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense? ⠀⠀ 👉🏼 Hope this post was helpful! If you have questions, drop them below! ⠀⠀ And if you enjoyed this post comment “🍩🍩🍩”!!! ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories #fl

💥THE WAY TO A BUILT BOOTY💥 - Tag a friend who is working on their butt. Head over to @chaddriscoll for some real ass fitness advice. - Building your butt can be a glorious thing for you, your significant other, and the people behind you in the Starbucks or Chipotle line. - The last thing you want is for people to walk by and stay you have a pancake ass. Not good... - To build your butt you should know a bit about the function first. The glutes work to abduct and extend the hips and legs. So, to maximize your glute growth hip extension exercises are going to be the biggest bang for your buck. - Because of the Instagram models out there it has become a common belief that building a huge butt comes from squats and pulsing squats with your butt sticking out. Although, it is impossible to engage your glutes with that much of a pelvic tilt. - Wherever you are right now (bed, kitchen, work) tighten up your abs and tuck your hips under squeezing you glutes hard. That is what you should be feeling on most of these lifts. - Do 3-6 sets of each of these exercises over the course of the week. Choose a weight where you can perform quality reps while challenging yourself. Mix it up with high and low rep ranges. - So next time you’re standing in Starbucks or Chipotle know someone is probably looking at your butt. Make it a built one. - Have a great day, guys! Haha butts. - #gymtips #musclebuilding #bootybump #bootybuilder #glutetransformation #gluteworkout #glutesworkout #gluteusmaximus #fitnesstip #bestexercise #buttgains #buttbuilding #strengthtrain #fitnesshelp #fitnessmodelworkout #fatloss #fatlosshelp #fatlossgoals #howtolosefat #losingfat #mealtiming #mealprep #calories #caloriescount #countingcalories #howtocountcalories #weightloss #weightlosshelp #weightlossmotivation #weightlossgoal

This is to help you appreciate the effect of frying versus other cooking methods. The calories are nearly double when you deep fry 😲 . This doesnt apply to only Tilapia fish... Im using it as one example. The effect of frying applies to other fishes and protein as well. Please note the photos above are more than 100g. You dont have to consume a lot of food before you eat too many calories. Basically, you can be consuming the same quantity of food with someone else, but still be Eating double their calories. Cooking methods and the amount of oil you use to cook are huge factors. Keep this mind when next you are thinking of going with the fried version. Are the calories worth your waist line?

Lets call it brunch 😁😁. Now Im not sure if Ill be having lunch, may be just snack in fruits. Pap, coconutflakes, grapes and some cashew nuts. Normal me, Ill have had some milk, but I seem to be intolerant now, very sad by the way... Im trying to reduce the amount I consume, while I figure out my tolerance level and find an alternative that I really like. My lactose intolerance peeps, Ive joined the club ☹️, what are you currently using? Meal details 1/2 cup pap powder, 1/8 cup unsweetened coconut flakes, 1/2 cup grapes and 8g cashew nut. Total 395cal.

You will certainly never reach your goals if you don’t know what they are. . Write them down. Think about them. Read them every morning. Don’t stop til you reach them. Repeat. - #fatloss #fatlosshelp #fatlossgoals #howtolosefat #losingfat #mealtiming #mealprep #calories #caloriescount #countingcalories #howtocountcalories #weightloss #weightlosshelp #weightlossmotivation #weightlossgoal

PORTION SIZE - 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ by @maxweberfit #caloriecounting #macrofriendly #macrocounting #howtocountmacros #howtocountcalories #flexibledieting #iifym #iifymgirls #fitfood #harefit #fitnessfood #healthyeating #cleaneating #weightloss #strengthfeed #girlgains #fitfam #eatforabs #flexiblediet

Check out this helpful post by @kyle.coughlan. - 💥WHY YOU’RE NOT LOSING FAT💥 ⠀ It’s easy to become impatient and to get worried why you might not be losing fat. ⠀ Below are a list of the most common reasons why you might be hindering your progress 👇🏼 ⠀ 1️⃣ Get more Sleep! Getting 6-9hrs is crucial for health and optimal functioning. ⠀ 2️⃣Eat more fiber, it helps you 💩 and is imperative for digestion and nutrient absorption. ⠀ 3️⃣ Stay Hydrated! When you’re dehydrated your body retains water and it under performs. ⠀ 4️⃣Fat has 9 calories per gram! Making it the most calorie dense macronutrient. Olive oil has 120 calories per tablespoon! ⠀ 5️⃣ Protein is the most satiating macronutrient and it also boosts your metabolism because of its high thermos effect! ⠀ 6️⃣ Yes doing too much cardio is detrimental for your progress. Do more resistance training and limit cardio to 2-4x per week. ⠀ 7️⃣ Nuts, coconut oil, dried fruit are nutritious but are high in calories! So watch your portions. ⠀ 8️⃣ Are you tracking properly? Be accurate with your calculations. ⠀ 9️⃣ Eating highly processed carbs spikes insulin and thus blood sugar. Eat more complex carbs like potatoes, beans, veggies and legumes. It will keep your blood sugar consistent and prevent spikes of hunger. #fatloss #fatlosshelp #fatlossgoals #howtolosefat #losingfat #mealtiming #mealprep #calories #caloriescount #countingcalories #howtocountcalories #weightloss #weightlosshelp #weightlossmotivation #weightlossgoal #weightlossjourney #fatlossjourney #weightlossmotivation #weightlosscoach #weightlosshelp #nutritiontips #fatlosstips #weightlosstips

Check out this post by @susanniebergallfitness! Meal frequency is not as important as calorie intake. Eat as many or few meals as you wish, just be sure you’re tracking your calories! . 💥MEAL FREQUENCY and FAT LOSS💥. - 🔹Have you heard that eating frequent meals will help you lose fat? That eating frequent meals will “stoke your metabolism?” I believed every word of that. And what was the result? - 🔹No “stoked” metabolism, more frequent over eating, and most importantly, no results. - 🔹Look, the whole meal frequency thing is just not nearly as important as your total over calorie intake by the end of the day. If your calorie intake for the day is 2000 calories, you could have those 2,000 calories spread out in 1, 2,3, or 10 meals. As long as you feel good and you hit your numbers, you are fine. - 🔹Do you feel satisfied after a small meal? Sometimes if you are not satisfied by eating small meals, it can lead to munching here and there and can pack on a bunch of extra calories. You might be better off eating fewer larger meals. - 🔹Do you feel over-stuffed when eating a big meal? Then maybe making smaller meals may be the best solution for you. - 🔹You need to figure out what works best for YOU and your schedule. Maybe 3 meals and 2 snacks are what works best for you. Maybe 6 smaller meals works better for you. Whatever it is, keep within your calories and do that. - 🔹So the bottom line? Eat as many meals during a day as you want as long as : - ✅You stay within your calorie goals ✅You hit your protein goals ✅You feel amazing - 💥This is what really counts. Structure your meals to YOUR needs. ➡️What is your go-to meal frequency? #fatloss #fatlosshelp #fatlossgoals #howtolosefat #losingfat #mealtiming #mealprep #calories #caloriescount #countingcalories #howtocountcalories #weightloss #weightlosshelp #weightlossmotivation #weightlossgoal

What’s the only thing I forgot to highlight specifically in this graphic? - Movement. Just daily movement. Not exercise, just a walk, or a hike. Something you don’t do specially for exercise but still is doing you a world of good for more calories burned, appetite regulation and overall feeling good. - When it comes to fat loss you’ve probably spent a lot of time prioritizing or worrying about stuff that doesn’t matter that much. - Maybe you’ve gotten results with cardio in your plan, and I wouldn’t deny cardio can help fat loss, but it should be treated as a bonus. - Added to a plan that would be working anyways. - And that plan should worry mainly about the items on the left side. - And no, you don’t have to strength train to lose fat, but it will make a significant difference. There’s no denying that. - The calorie balance part — consuming less calories than you burn — is absolutely vital. You will burn fat significantly if you are consistent there. - Protein and food quality come into play together as they will help manage hunger. Protein is the most satiating macronutrient by far and quality foods in general provide more volume for less calories. - So you stay full on less calories. - Sleep will have similar effects in keeping hunger and cravings at bay while leaving you enough energy to get to the gym with a smile on your face 😋 - Other than consistency? The rest isn’t all that important. - And by not important, I mean you get to choose. - None of the stuff on the right is necessarily gonna get in the way of fat loss. Sweating isn’t a problem, it’s normal. - But if you let the right get in the way of the left, you won’t see progress. - On the right, make your choices. - Because on the left, you don’t really have any. Remembering I said you can lose fat without strength training, it’ll just be better. - #repost of @chadhargrove1

The new blog post is up—link in bio! 👨🏻‍💻

Its so crazy how we self-sabotage ourselves without even realizing it.⠀ .⠀ I see it happen with my clients all the time. They will be on a winning streak for weeks: losing weight, crushing their workouts, having mindset breakthroughs, and then out of nowhere they fall into a funk. They feel listless, unmotivated, and depressed.⠀ .⠀ They think its just because theyre so busy or stressed. They say tomorrow will be a better day and theyll get back on track. But whats really happening is theyve hit their threshold of feeling good about themselves. They were feelling soooo good that it actually felt uncomfortable, and then they find something to pull them out of that good place. They find something to focus on that maybe isnt so good to help them feel normal again.⠀ .⠀ I did this myself just the other day. I had set very specific goals for myself this month when it comes to my business and I totally hit them! I was feeling on top of the world, like nothing could stop me! And then literally the next day I woke up feeling depressed and like my spark had gone out. I started questioning if I was doing what I really wanted. I couldnt stop thinking about little things that werent perfect in my life (things that really didnt matter in the big picture). And then I realized I was self-sabotaging myself by creating challenges that didnt exist.⠀ .⠀ I had never accomplished the things I had in the last week, so it felt overwhelming and too good to be true. My limiting beliefs of I dont deserve this or This cant be happening to me crept in. But what if our lives really COULD be that amazing? What if we allowed ourselves to do all the things we love, feel great about ourselves without putting a limit on it?⠀ .⠀ Where are you capping your self-love, success or happiness? Where ever its happening, recognize it and tell yourself its ok to continue to receive good things in your life. You deserve to live without a glass ceiling.⠀ .⠀ Make it a great day!⠀ ⠀

Whats scarier: settling for a life that is not fulfilling, or leaping into the abyss to live the life of your dreams?⠀ •⠀ Every woman who has signed up for The Get Strong Academy was absolutely terrified the moment she said “yes”. And to me, as her coach, that’s a good sign that she’s making the right choice.⠀ •⠀ Because when we do the things that scare us the most, we get stronger. And that’s the whole point of my program: to help women shed fat and get Strong in every way possible.⠀ •⠀ Committing to yourself to finally work through your mental blocks and create the habits you know you need to get healthy is fucking scary. Probably because you’ve never actually followed through with it before. You’ve created the habit of failing yourself, so it’s scary to imagine what success might actually look like.⠀ •⠀ Do I deserve to succeed? Do I deserve to be healthy and feel beautiful? Do I deserve to keep the promises I’ve made to myself?⠀ •⠀ These are some of the subconscious thoughts that might sneak in when we’re trying to become the best versions of ourselves.⠀ •⠀ And the answer is HELL YES you deserve it all!! But you have to first overcome that fear of actually achieving it. Or maybe the fear of failing once again. Whatever has been holding you back will always hold you back until you decide to take action.⠀ •⠀ So how are you taking action today to reach your health and fitness goals? Leave it in the comments and if you need help click the link in my bio to apply.⠀ •⠀ Make it a great day!⠀ •⠀ #Thegetstrongacademy #getstrongwithapril #getstrong #youareenough #loveyourself #selflove #liftyheavy #liftheavyshit #howtoloseweight #howtoshedfat #howtoslimdown #howtolosefat #howtoworkout #howtocountmacros #howtocountcalories #getfit #fitnessgirls #womenceos #bossbabes #bossbabesgettingfit #sundayfunday #femaleentrepreneur #femaleboss #believeinyourself #bethankful #gratitude #gethappy #getfit #bethebestyou

Even if one option seems “better” than the other you’d be surprised how many calories are packed into some of these “snacks” —————————————————————— You think you’re eating a snack but in reality it’s a meal 😂 —————————————————————— #nutrition #doyourresearch #howtocountcalories #foodie #food #weightlossjourney #weightloss #losefat #fatloss #workout #eatclean #eat #instagood #instafit #calories #macros

🍔 FLEXIBLE DIETING 101 🍔 ⠀⠀ 🤔 Are you curious about “Flexible Dieting”? Or maybe you’ve heard of the “80/20 Rule” for dieting and you want to learn more? ⠀⠀ If yes, this post is for you! 🙂 ⠀⠀ 🍎 Flexible Dieting, or the 80/20 approach to diet and nutrition basically comes down to this: ⠀⠀ 👉🏼 80% of your total daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. ⠀⠀ 👉🏼 This means that 20% of your total daily calorie intake can be “flexible”, and can be allocated to foods you really enjoy, like Oreo’s, a slice of pizza or some ice cream. ⠀⠀ 📊 As an example, if you were eating 2,000 calories per day, roughly 1,600 calories (80%) would ideally come from foods like chicken breast, apples, berries, sweet potatoes, cucumbers, peaches and carrots, and roughy 400 calories (20%) can come from your favorite fun foods, like a cupcake. ⠀⠀ 😎 And furthermore, the way you get started on this diet is quite simple… ⠀⠀ 📲 Download some sort of nutrition tracking app that will help you set your daily calorie intake, and loosely track your intake to make sure your diet is close to the 80/20 numbers we discussed above. ⠀⠀ 🤔 And if you’re curious as to WHY this flexible style of eating is best, the answer is this… ⠀⠀ 😌 Sustainability. ⠀⠀ ⏳ When you allow for flexibility in your diet, you can maintain your diet long term and keep your results for life. ⠀⠀ 📉 As I always say, it’s better to be consistent for 12 weeks than it is to be perfect for 1 week. ⠀⠀ Got it? Good! 😄 ⠀⠀ If you enjoyed this post, please comment “🍔” below and be sure to follow me @maxweberfit for more posts like this every single day! Cheers! ⠀⠀ Credit- @maxweberfit #foodtipz . #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals   #fitfood #iifym  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #fatlossgoals  #fatlossdiet #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #iifymgirls  #iifymlife #howtoloseweight  #fatlossfood #howtocountcalories  #flexiblediet #countingmacros  #macros

My girl, Oprah! Killin it with the quotes!!⠀ .⠀ Man, where do I start with this one?! Its like that other saying, Garbage in, garbage out. What you consume you become!! So what are you focusing your energy on the majority of the time?⠀ .⠀ Are you finding the negative in everything? Are you repeating the terrible stories youve been told throughout your life? Or are you speaking positive affirmations and celebrating all the wonderful things about your life?⠀ .⠀ Who are you surrounding yourself with? Uplifting, ambitious, brave men and women? Or negative Nancys and depressing Daves? (Made that one up, yo!) Because I know from experience that the people we spend our time with are REAL reflections of ourselves. So its time to cut the bad ones loose!⠀ .⠀ If you constantly focus on all the excuses you have as to why you CANT do something, you will NEVER see the ways to achieve it. Period. So open up your mind... consider a different perspective... try asking, But what if I COULD do it? What would it take?⠀ .⠀ Because if Ive learned anything in the last couple years, it is that there is ALWAYS a way. Its just a matter of whether you have the guts to go for it.⠀ .⠀ So what are you dwelling on today?⠀ .⠀ #Thegetstrongacademy #getstrongwithapril #getstrong #youareenough #loveyourself #selflove #liftyheavy #liftheavyshit #howtoloseweight #howtoshedfat #howtoslimdown #howtolosefat #howtoworkout #howtocountmacros #howtocountcalories #getfit #fitnessgirls #womenceos #bossbabes #bossbabesgettingfit #sundayfunday #femaleentrepreneur #femaleboss #believeinyourself #bethankful #gratitude #gethappy #getfit #bethebestyou

Embrace your weird.🤓⠀ *⠀ Celebrate what makes you unique.🤡⠀ *⠀ Remember there is no one out there like YOU.🦄⠀ *⠀ This means your body will be different than everyone elses. This means the food you enjoy, the way your body stores fat and burns it, and the way you like to sweat will be different than the next person.🧘🏼‍♀️🏌🏾‍♂️🤸🏿‍♀️⠀ *⠀ I have come to accept that I will never have bigger hips. I will never be curvy like J-Lo. I will never be referred to as having an hourglass figure. ⌛⠀ *⠀ And Ive come to realize thats ok! I am blessed to be exactly the way I am. I have strong bones, and long lengs, and an independent mind. I love my thick hair, my big smile, and my ability to laugh at myself.😎⠀ *⠀ So stop trying to look like that other girl. Stop trying to hide the parts of you that make you special. Its ALL amazing and deserving of your love.⠀ *⠀ What are 3 things you love about yourself? Leave them in the comments and tag a friend who needs to read this!⠀ *⠀ Make it a great day.⠀ .⠀ .⠀ .⠀ #Thegetstrongacademy #mondaymindset #getstrong #youareenough #loveyourself #selflove #liftyheavy #liftheavyshit #howtoloseweight #howtoshedfat #howtoslimdown #howtolosefat #howtoworkout #howtocountmacros #howtocountcalories #getfit #fitnessgirls #womenceos #bossbabes #bossbabesgettingfit #sundayfunday #femaleentrepreneur #femaleboss #believeinyourself #bethankful #gratitude #gethappy #getfit #bethebestyou

Thanks to @precisionnutrition for sharing this graphic on an easy way to measure how much food to consume! ⠀ ✔️ Use your hand ✋🏽 to help you determine portion sizes for your proteins, carbs and fats. ⠀ ✔️ Once you’ve laid it down on your plate you may be shocked at how much you should be eating vs how much you actually WANT to eat 😲🙊 ⠀ ✔️ Another good tip would be to use a smaller plate size! This can help control portion sizes but also give off the perception that you have “more” 😏

Whats one way to fast track yourself into misery and giving up on your fitness goals? Staying obsessed with how much you weigh.⚖️⠀ .⠀ Most of us have a totally unrealistic idea of what a healthy weight is. A healthy 135 is going to look a lot different on me than it is on someone else, for so many reasons. So why would I want to measure all my success around that one unit?❔⠀ .⠀ In fact, in the last two months the number on the scale has not dropped for me AT ALL. Despite the fact that Ive been in a caloric deficit and Ive increased my cardio. But I can SEE a difference in my body. My mid section has definitely leaned out, and clothes are fitting me looser than before. But if all I did was stress over the scale, Id be missing out on how fucking awesome I feel! I would probably try to cut my calories even more, making me hungry, irritable and unpleasant. And the stress of not seeing results would only make the whole journey a total bummer.👎⠀ .⠀ Instead, I choose to focus on eating foods that make me feel satisfied but not bloated. I track whether I beat my steps from the previous day or if I was able to do a couple extra sprint intervals during my workout. I notice my nails getting strong because Im taking my vitamins regularly, and I dont feel exhausted in the afternoon because Im eating the right amounts of macros throughout the day.⠀ .⠀ I focus on how I FEEL, what I can DO, and how far Ive come. This is how you make weight loss sustainable and create a life style change.💪🏼⠀ .⠀ If this was helpful for you, please let me know in the comments! And if you need help creating a healthy lifestyle for yourself, click the link in my bio to apply to my program.💜⠀ .⠀ .⠀ #Thegetstrongacademy #getstrongwithapril #getstrong #youareenough #loveyourself #selflove #liftyheavy #liftheavyshit #howtoloseweight #howtoshedfat #howtoslimdown #howtolosefat #howtoworkout #howtocountmacros #howtocountcalories #getfit #fitnessgirls #womenceos #bossbabes #bossbabesgettingfit #sundayfunday #femaleentrepreneur #femaleboss #believeinyourself #bethankful #gratitude #gethappy #getfit #bethebestyou⠀ ⠀

PORTION SIZE - 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #beyondlimits #beyondlimitsbb #barbados #fitness #gym #caloriecounting #macrofriendly #macrocounting #howtocountmacros #howtocountcalories #flexibledieting #iifym #iifymgirls #fitfood #harefit #fitnessfood #healthyeating #cleaneating #weightloss #strengthfeed #girlgains #fitfam #eatforabs #flexiblediet

PORTION SIZE - 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ by @maxweberfit #caloriecounting #macrofriendly #macrocounting #howtocountmacros #howtocountcalories #flexibledieting #iifym #iifymgirls #fitfood #harefit #fitnessfood #healthyeating #cleaneating #weightloss #strengthfeed #girlgains #fitfam #eatforabs #flexiblediet

How many of us have been guilty in the past for choosing dark chocolate because its the healthier choice? 🙋 While it is lower in sugar, as you can see, youre not actually saving yourself any calories by choosing dark over milk. - We all know that I am a total dark chocolate addict, but in the past Ive been accused on only eating dark chocolate because its healthier. I wanted to show that its all about perspective, and I think that both equally have their place in a balanced diet. - Yes, dark chocolate does have a higher antioxidant profile than milk, but youd have to consume quite a lot to get any real benefit. - So take home message - dont always believe media hype. If you love milk chocolate, dont force yourself to eat the dark stuff because you think its healthier. Practice balance. - - Credit @aimeelouisefit#caloriecomparing #caloriefixes #caloriecounting #macrocomparison #caloriecomparison #chocolate #flexibledieting #iifym #iifymgirls #iifymers #fitfood #fitfoodshare #macrohack #balancednotclean #howtocountmacros #howtocountcalories #eattolive #fitfam #fitnessfood #balance #healthyeating

#Repost @harefit_ ・・・ 💥Click the link in my bio now @harefit_ 👈Download your FREE ABS GUIDE @harefit_ 👈👈🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PORTION SIZE by @maxweberfit - 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caloriecounting #macrofriendly #macrocounting #howtocountmacros #howtocountcalories #flexibledieting #iifym #iifymgirls #fitfood #harefit #fitnessfood #healthyeating #cleaneating #weightloss #strengthfeed #girlgains #fitfam #eatforabs #flexiblediet #weightlossfood

💥Click the link in my bio now @harefit_ 👈Download your FREE ABS GUIDE @harefit_ 👈👈🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PORTION SIZE by @maxweberfit - 📊 Portion size is important to be aware of because different foods have different calorie densities and nutrient values. - 🥜 Foods like peanut butter are calorie dense, meaning they contain a large number of calories even when portions are small. - 🍓Foods like strawberries are high-volume and not calorie dense, meaning they contain relatively low amounts of calories even when portions are large. - 🥓 Bacon would be another calorie dense food, where deli ham would be another non-calorie dense food. - 🏋🏻 To wrap up, make sure you’re conscious of the nutritional value and calorie density your meals provide and align them with your fitness goals. The meal on the left makes sense if you’re bulking or have calories to spare, and the meal on the right makes sense if you’re cutting, want to lose body fat, or just don’t need the extra calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #caloriecounting #macrofriendly #macrocounting #howtocountmacros #howtocountcalories #flexibledieting #iifym #iifymgirls #fitfood #harefit #fitnessfood #healthyeating #cleaneating #weightloss #strengthfeed #girlgains #fitfam #eatforabs #flexiblediet #weightlossfood

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