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Spicey rice 🍚 X Salad 🥗 X Drumstick 🍗 Sweet sweet food 😋😋 and my chicken...was a mix of Spicey, sweet, sour and hot 🔥. What do you need to complete this dish? This yummilicious filling meal comes at 450cal 👌🏽. Come and carry your own plate 😅😆

Yoghurty goodness 😍😍 My breakfast that became lunch! Yoghurt, pineapple, grapes, cucumbers and Topped with some coconut granules. This was sooo filling and yet just 270cal 👌🏽. . . Learn how to create your own meals with the right calories for weight loss, using my book, What Should I be Eating. Link in bio or send a DM to order. N2000 only.

Why is it so hard for us to ask for help? Ive spoken to several ladies who tell me they want to lose weight but they want to do it on their own, as if that makes it more valid. I had my brother help me when I started power lifting. Does that make my lifts any less awesome than someone who just went out and started lifting by herself? Definitely not. In fact, it actually made me more successful. Because I learned the correct method and form, I was able to improve and lift heavier at a much faster rate than if I had just winged it on my own. Asking for hell saves you time, energy and loads of frustration. Asking for help is not a sign of weakness. Its a demonstration that you are COMMITTED to getting the results you want. Its your first step in TAKING ACTION towards reaching your goal. It means you choose to stop making EXCUSES and doing whatever it takes to make it happen. Often times when we try to do something on our own, we don’t stick to it. Because inevitably it gets hard, we don’t know what the next move is, and so we get frustrated and give up. I’m curious, what have you put off asking for help with? Leave me your favorite emojis if this post resonates with you. 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 ⠀ ⠀

😳Why is it so hard for us to ask for help? Ive spoken to several ladies who tell me they want to lose weight but they want to do it on their own, as if that makes it more valid. I had my brother help me when I started power lifting. Does that make my lifts any less awesome than someone who just went out and started lifting by herself? . ❌Definitely not. In fact, it actually made me more successful. . ✅Because I learned the correct method and form, I was able to improve and lift heavier at a much faster rate than if I had just winged it on my own. . ✅Asking for help saves you time, energy and loads of frustration. . ✅Asking for help is not a sign of weakness. Its a demonstration that you are COMMITTED to getting the results you want. . ✅Its your first step in TAKING ACTION towards reaching your goal. . ✅It means you choose to stop making EXCUSES and doing whatever it takes to make it happen. Often times when we try to do something on our own, we don’t stick to it. Because inevitably it gets hard, we don’t know what the next move is, and so we get frustrated and give up. I’m curious, what have you put off asking for help with? Leave me your favorite emojis if this post resonates with you. 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

Which one do you prefer ? #cafe #cafeamericano #howtocountcalories

🌟 10/10 guaranteed - consistency will always beat perfection. . It’s through the small consistent decisions you make that gives progress. . And that progress sets you up to move towards your goals. . I had to learn that the hard way because of my perfectionist ways... but at a certain point I saw that perfectionism was crippling me from getting ANYTHING done. It was like it was all or nothing... and sadly I chose nothing if it wasn’t 💯 . Anyways, whether big or small actions... Do them consistently. And you’ll thank yourself later for it.

Tortini con zucchine spinaci e pomodorini e cavolo rosso speziato😉 #propertasty #tastyvegetarian #howtocountcalories #healthydeliciousfood

Happy 1st Of December 💚 ❤️ . So much to look forward to this coming year excited beyond words to meet our little baby in just 3 months 😊. . Today is the first day of our 21 Day Challenge. This has got me really excited and ready to get to work on myself.. . If your interested in joining in we run them on 1st of each month with big cash prize reward for male and female best transformation 🔥🔥 Win Win 🥇💪💚❤️💥 . Enjoy the rest of your weekend ❤️😊 . . @lennox_nutrition . . . . . . . . . . . . . . . . . . . #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

💥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 💚 . Hope you have a lovely weekend ❤️😊 . . . . . . . . . . . . . . . . . . . . . . . . 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

The perfect breakfast: chocolate and orange protein shake with chia seeds, flax seeds, one banana, goji berries, a handful of nuts, one oat biscuit😍 #howtocountcalories #vegandesserts

Why counting your calories/macros are important⬇️ especially in the beginning of your weight loss or weight gain journey. How can you intuitively eat if you don’t even have the slightest clue as to what nutritional/ caloric value the foods you are eating hold ? How can you know if how much you’re eating is getting you to your goals if you can’t even accurately track your food intake? How do you know you are getting enough protein to support muscle building ? How do you know if you’re under / over eating ? YOU DON’T . Stop wasting your time going day by day hoping what you’re eating will work in your favor. Go on google and search calorie calculator to get an ESTIMATE of how many calories you might need to get to your goal then buy a food scale from amazon, measuring cups etc , download the free app MyFitnessPal , and watch YouTube videos on how to track macros /how to use a food scale. It’s really not that hard if you want it you’ll teach yourself and learn. I started somewhere too I had no idea what the fuck I was doing until I dedicated time to learn and teach myself. Everyone’s needs are different, make it custom to YOU! Dieting and nutrition is not one size fits all. You don’t HAVE to track calories to see progress but if you are completely oblivious then you can’t intuitively eat.• • • Leggings are @nxt_lvlofficial they finally fit again 😭😩• • • #nutritioncoach #fitness #fit #nutrition #macros #supplements #caloriecounting #iifym #howtocountcalories #howtocountmacros #gym #gymmotivation #npc #npcbikinicompetitor

HOW YOU EXERCISE INFLUENCES YOUR PHYSIQUE! 🤓 What’s best for fat loss you ask? @bretcontreras1 shares a great example below 👀 - - Picture this: 👯‍♂️ Two identical twins both weigh 200 lbs and have 20% body fat. They have the same diet and want to get leaner. They stick to the same maintenance diet for the following year, but their training is different. . Twin #1 💁🏻‍♂️ intelligently mimics bodybuilders and lifts weights and builds a ton of strength and ends up packing on 10 lbs of muscle over the course of a year. But his weight didn’t change, which means he has also lost 10 lbs of fat. Now he is at 15% body fat and has more shape in the right areas and less fluff in the problem areas. . Twin #2 🙆🏻‍♂️ scours the fitness magazines for the latest trends and does metabolic circuits, burpees, mountain climbers, complexes, and HIIT. He sweats a ton and is exhausted - but he only gains 4 lbs of muscle over the year (and loses 4 lbs of fat). Now he’s at 18% body fat and doesn’t look as lean as his twin. . If you want to be lean AND look good, you need muscle. 😲Whether you’re eating at a caloric surplus, maintenance, or deficit, the exercises that best build muscle are the exercises that will best help you improve your physique. It’s mathematics. It’s irrefutable! . But what if the twins were in a deficit, or in a surplus? Same outcome. If striving to lose weight, rely mostly on diet for creating a deficit and full body strength training to keep muscle. If you stay the same weight and get stronger and fitter, you’ll recomp (lose body fat and gain muscle at the same time) and get leaner . There are no distinct bulking exercises and cutting exercises. 🤨 Remember Ronnie Coleman doing heavy ass squats, deadlifts, db bench, parking lot lunges, and leg presses 6 weeks before the Mr. Olympia? He trained heavy, lowered his cals, and walked on the treadmill. “Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!”

Day 9. Me realizing that I consumed yesterday waaay more calories than I thought just because I made the assumption that same products, even if from different brands, contain the same... 🙄🙄 What a beginners mistake!! 😆😆 Oh well, there could be far worse... 😅 Learning: ALWAYS look at the label! #ketolearnings #howtocountcalories #ketodiet #ketochallenge #keeponlearning

LOVE this post by @susanniebergallfitness! If you want to figure out how many cals/day is right for you based on your goals, read this! . This question pops up multiple times a day: “How many calories should I eat”. I think it gets confusing not only because there is so much information out there, but also because there seems to be a belief that there is one definitive formula that is considered THE formula. The reality is whether you want to lose fat, build muscle, or even maintain your weight, any of these formulas are just starting off points. As unglamorous as it sounds, it’s trial and error. There are plenty of variables that can come into play such as: ➡️How many days a week do you train? ➡️Are you in an active job as well? ➡️Are you newer to training? ➡️What is your overall training volume? ➡️What is your dieting history? So these formulas may work great for you as-is or you may need to adjust one way or the other. Everyone is different. For fat loss, multiply your bodyweight by 11 and by 12. If you have significant weight to lose, you *could* use a goal bodyweight as you calculation. For maintaining your weight, multiply your bodyweight by 13 and by 14. Start here. For building muscle, multiply your bodyweight by 15 and 16. That is your starting your point. Keep in mind for all of these formulas, you need to be consistent with tracking your calories accurately. Weighing and measuring your food will land the most accurate results. Track for at least 30 days - maybe more before making any adjustments, and only make adjustments if necessary. If you are on the fence as to what to do, stay with it for a bit longer. Don’t rely on the scale for the only measure of your progress. Use measurements, use pictures, how your clothes are fitting, your energy levels, your strength gains, and your overall happiness as true indicators. Take it all into consideration. And remember, there is no one formula that is the answer. Everyone is coming to this from a different place, so use these calculations as a place to start if you don’t know where to begin.

This question pops up multiple times a day: “How many calories should I eat”. I think it gets confusing not only because there is so much information out there, but also because there seems to be a belief that there is one definitive formula that is considered THE formula. The reality is whether you want to lose fat, build muscle, or even maintain your weight, any of these formulas are just starting off points. As unglamorous as it sounds, it’s trial and error. There are plenty of variables that can come into play such as: ➡️How many days a week do you train? ➡️Are you in an active job as well? ➡️Are you newer to training? ➡️What is your overall training volume? ➡️What is your dieting history? So these formulas may work great for you as-is or you may need to adjust one way or the other. Everyone is different. For fat loss, multiply your bodyweight by 11 and by 12. If you have significant weight to lose, you *could* use a goal bodyweight as you calculation. For maintaining your weight, multiply your bodyweight by 13 and by 14. Start here. For building muscle, multiply your bodyweight by 15 and 16. That is your starting your point. Keep in mind for all of these formulas, you need to be consistent with tracking your calories accurately. Weighing and measuring your food will land the most accurate results. Track for at least 30 days - maybe more before making any adjustments, and only make adjustments if necessary. If you are on the fence as to what to do, stay with it for a bit longer. Don’t rely on the scale for the only measure of your progress. Use measurements, use pictures, how your clothes are fitting, your energy levels, your strength gains, and your overall happiness as true indicators. Take it all into consideration. And remember, there is no one formula that is the answer. Everyone is coming to this from a different place, so use these calculations as a place to start if you don’t know where to begin. Need some help? Always here for you

Sweet potato toast stuffed with avocado salad (avocado, red onions, black olives, celery and fresh squeezed lemon juice)

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?” ⠀⠀ ⚠️ @kharbanda_fittness ⠀⠀ #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

Remember that food is food. Some foods are more nutritious, others - less so. Eat whatever - clean, fake, real and so on, buuut enjoy your food! . . Som jag skrev ovan. Mat är mat trots alla våra olika labels som clean, raw etc. Ibland äter jag en sallad och en annan dag hamburgare. Kom ihåg, variation är nyckeln till välmående. Ooooooch ät inte ”not real food”, kan finnas farligt plast i. . . . #caloriecontrol #howtocountcalories #realfood #realfooding #whatbeijereats #hamburger #salad #cleaneating #nutritions #nutritioncoach #healthylivingtips #hälsa #välmående #food #fitfoodguide #fitfoods #healthyish #caloriecontrol #healthyfoods #healthyfoodideas #ätmat

I helgen åt jag lunch ute både under lördagen och söndagen. I lördags blev det kyckling och ris på icha icha. Jag kände att jag behövde mer kyckling och köpte till extra. Jag blev verkligen så mätt och var nöjd med min lunch. I söndags ville jag ha något enklare och åt en avokadomacka på Joe & the juice. Det var väl gott...men om jag blev mätt?! Nja inte direkt. Jag cravade efter något sött direkt efter. Trots att söndagslunchen innehöll lite fler kalorier kände jag mig besviken på val av lunch pga jag fortfarande var hungrig. . . Vad vill jag komma med det här?! I det här fallet innehåller en redig lunch mer näring till kroppen, en större mättnadskänsla och till och med färre kalorier. Båda luncherna funkar, men vad skulle du välja till lunch? . . . #whatbeijereats #caloriecomparison #health #food #caloriecounting #caloriecount #caloriecontrol #macros #salad #hälsa #hälsosam #lunch #avocado #macrofriendly #howtocountcalories #fitfood #fitnessfood #cleaneating #healthylunch #avocadosandwich #chickensalad

Nelle stories vi è piaciuta tantissimo. Piace tantissimo anche a me. La posto quindi anche qui. Sono gli ambienti che mi rassicurano che ora sono il mix tra moderno e “il di tutto un po’”. La mia nuova brocca bianca in acciaio smaltato e le ultime tre Annabelle. Le faró seccare e penso di annoverarle tra i miei fiori preferiti. Lo sgabello malandato ma appropriato. La luce che filtra tra gli ambienti, aperti il caminetto acceso ed ognuno nella sua postazione. Io vivo qui. ❤️. . . . . #livingdesign #mylifestory #moment #fashiongoalsz #dametraveler #ootdgals #thrivemags #buddha_bowls #contrylivingmag #countryliving #thebakefeed #bloglovinfood #f52grams #howtocountcalories #feedfeed #beautifulcuisines #hautecuisines #fodfeels #nonsolofood #bohochiclifestyle #botanicalwomen #girlswhitplant #copenhagenfood #blondesandcookies

“🍎 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?” ⠀⠀ ⚠️@kharbanda_fittness ⚠️ ⠀⠀ #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?” ⠀⠀ ⚠️FREE MACRO CALCULATOR THROUGH THE LINK IN OUR BIO👆🏽⚠️ ⠀⠀ #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 @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

Comment Below ⬇️⬇️any questions you have about macros , calories , tracking food, supplements etc and I will answer all questions.Your question may help somebody out as well 😌🙌🏼💪🏼⬇️⬇️ As far as supplements go I take @1upnutrition ‘s fat burners, bcaa’s , pre workout, and whey protein (vanilla icecream flavor. • • #becomebetter #1upnutrition Discount Code: MO1UP• • • #nutritioncoach #fitness #fit #nutrition #macros #supplements #caloriecounting #iifym #howtocountcalories #howtocountmacros #gym #gymmotivation #npc #npcbikinicompetitor

Amazing post by @skiman.factual.fitness ! Definitely worth checking out! Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, dont miss out on some great science/myth busting info! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ Haha, I know this is funny and some may be like, thats totally me and others are probably saying I definitely dont do that on my weekends. Although I have seen this behavior time and time again.⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ You are so strict through the week that you cant handling it anymore, A small drink on Friday night to relax because youve been murdering it at the gym and need to relax from that busy work life schedule. I get it, and I totally understand.⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ That is where a lot of moderation comes into play throughout the week so you dont feel so restricted that you go balls to wall on the weekends. We are all human, we love food and we love REALLY REALLY good food.⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ But this is a perfect example how you can spin your wheels and even then some, not only could you revert all that hard work youve put in but you could also be going to pass reverting and totally negating into the negative on your fat loss goals if you arent careful.⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ And then of course the vicious cycle starts all over and we start a new leaf on Monday, no wonder people hate MONDAY, LOL!⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyways, if is this information would benefit anyone you know or is helpful, please tag and share to someone in need of this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀ --⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thank you and have a great day! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlossprogram #fatlossfoods #caloriecounting #countingcalories #flexibledieting #iifymgirls #iifymlife #howtoloseweight #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros #skimanfactualfitnes

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

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