#caloriesincaloriesout photos & videos

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Bro food and a Greek yogurt bowl was how I ended the night last night! Both super simple but didn’t feel like anything crazy. Though it did leave me quite a bit short on cals since I didn’t really eat much yesterday I just wasn’t super hungry 🤷🏼‍♂️. I have plans to make up for it today. 
Hope everyone has a good day, only thing I got going on today is finishing up laundry and hitting an arm day and eating all the food! Literally 😅😅😅 Anywho catch you all later!

#iifym #ifitfitsyourmacros #flexibledieting #caloriesincaloriesout #brofood #chickenandveggies #healthyfood #balance #cereal #cerealkiller #yogurtbowl #oikos #chocolatepeanutbutter #peanutbutter #food #foodgains #gains #carbs #carbsafterdark #carbsmakeyoufat #eeeeeats

Bro food and a Greek yogurt bowl was how I ended the night last night! Both super simple but didn’t feel like anything crazy. Though it did leave me quite a bit short on cals since I didn’t really eat much yesterday I just wasn’t super hungry 🤷🏼‍♂️. I have plans to make up for it today.
Hope everyone has a good day, only thing I got going on today is finishing up laundry and hitting an arm day and eating all the food! Literally 😅😅😅 Anywho catch you all later!

#iifym #ifitfitsyourmacros #flexibledieting #caloriesincaloriesout #brofood #chickenandveggies #healthyfood #balance #cereal #cerealkiller #yogurtbowl #oikos #chocolatepeanutbutter #peanutbutter #food #foodgains #gains #carbs #carbsafterdark #carbsmakeyoufat #eeeeeats

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Breakfast was yoghurt, blueberries & handful of choc shreddies with a coffee, had a lovely walk this morning to help reduce the bloated tum😂 lunch is this lush sushi pack 😍 
#breakfast #lunch #sundayfunday #protein #slimmingworld #foodie #caloriesincaloriesout #caloriecounting #caloriedeficit #sushi #fitness #gym #fitnessblog #fatlossjourney

Breakfast was yoghurt, blueberries & handful of choc shreddies with a coffee, had a lovely walk this morning to help reduce the bloated tum😂 lunch is this lush sushi pack 😍
#breakfast #lunch #sundayfunday #protein #slimmingworld #foodie #caloriesincaloriesout #caloriecounting #caloriedeficit #sushi #fitness #gym #fitnessblog #fatlossjourney

😍Yummy Skillet Seared Salmon with Garlic Lemon Butter Sauce😋👌 .
✅Save this recipe for later to make!💚
✅Tag someone who loves healthy food👇🏼
✅Follow @easy.healthy.eats for more🌱
.
by @cookingclassy .
(6 oz) skinless salmon fillets (about 1-inch thick)
Salt and freshly ground black pepper
2 tsp olive oil
2 garlic cloves, minced
1/4 cup low-sodium chicken broth
2 Tbsp fresh lemon juice
3 Tbsp + 1 tsp unsalted butter, diced into 1 Tbsp pieces
1/2 tsp honey
2 Tbsp minced fresh parsley
Lemon slices for garnish (optional)
Remove salmon fillets from refrigerator and allow to rest at room temperature 10 minutes. Meanwhile prepared garlic lemon butter sauce. In a small saucepan melt 1 tsp butter over medium heat. Add garlic and saute until lightly golden brown, about 1 - 2 minutes. Pour in chicken broth and lemon juice. Let sauce simmer until it has reduced by half (to about 3 Tbsp), about 3 minutes. Stir in butter and honey and whisk until combined. Set sauce aside.
Dab both sides of salmon dry with paper towels, season both sides with salt and pepper. Heat olive oil in a 12-inch non-stick skillet over medium-high heat. Once oil is shimmering add salmon and cook about 3 minutes per side, until golden brown and cooked through.
Plate salmon (leaving oil in pan) and drizzle each serving generously with butter sauce, sprinkle with parsley and garnish with lemon slices if desired. Serve immediately."
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#nealprep #mealprepping #healthy #healthyfood #food #foodie #foodprep #salmon #garlicbutter #lemon #healthyeating #cleaneating #easyrecipes #salmon #mealprepsunday #stayingontrack #countingcalories #caloriesincaloriesout #fatlosshelp #myweightlossstory #ifitfitsyourmacros #weightlossfood #caloriecounting #myweightloss
credit - @easy.healthy.eats
#bodytransformation #selflove #losingweightfeelinggreat #fitnessfood #yogurt #fitnessgear

😍Yummy Skillet Seared Salmon with Garlic Lemon Butter Sauce😋👌 .
✅Save this recipe for later to make!💚
✅Tag someone who loves healthy food👇🏼
✅Follow @easy.healthy.eats for more🌱
.
by @cookingclassy .
(6 oz) skinless salmon fillets (about 1-inch thick)
Salt and freshly ground black pepper
2 tsp olive oil
2 garlic cloves, minced
1/4 cup low-sodium chicken broth
2 Tbsp fresh lemon juice
3 Tbsp + 1 tsp unsalted butter, diced into 1 Tbsp pieces
1/2 tsp honey
2 Tbsp minced fresh parsley
Lemon slices for garnish (optional)
Remove salmon fillets from refrigerator and allow to rest at room temperature 10 minutes. Meanwhile prepared garlic lemon butter sauce. In a small saucepan melt 1 tsp butter over medium heat. Add garlic and saute until lightly golden brown, about 1 - 2 minutes. Pour in chicken broth and lemon juice. Let sauce simmer until it has reduced by half (to about 3 Tbsp), about 3 minutes. Stir in butter and honey and whisk until combined. Set sauce aside.
Dab both sides of salmon dry with paper towels, season both sides with salt and pepper. Heat olive oil in a 12-inch non-stick skillet over medium-high heat. Once oil is shimmering add salmon and cook about 3 minutes per side, until golden brown and cooked through.
Plate salmon (leaving oil in pan) and drizzle each serving generously with butter sauce, sprinkle with parsley and garnish with lemon slices if desired. Serve immediately."
.
#nealprep #mealprepping #healthy #healthyfood #food #foodie #foodprep #salmon #garlicbutter #lemon #healthyeating #cleaneating #easyrecipes #salmon #mealprepsunday #stayingontrack #countingcalories #caloriesincaloriesout #fatlosshelp #myweightlossstory #ifitfitsyourmacros #weightlossfood #caloriecounting #myweightloss
credit - @easy.healthy.eats
#bodytransformation #selflove #losingweightfeelinggreat #fitnessfood #yogurt #fitnessgear

Chilli con carne, wedges and salad 330 calories #weightloss #weightlossjourney #caloriesincaloriesout #caloriescount

Chilli con carne, wedges and salad 330 calories #weightloss #weightlossjourney #caloriesincaloriesout #caloriescount

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My friends, are you overeating out of habit? ⠀
⠀
If yes, the good news is that old habits can be broken and new habits can be formed! ⠀
⠀
But the bad news is that if you don't address these habits now, you'll continue to overeat out of habit and most likely continue to struggle with your weight... ⠀
⠀
This is the cycle that 99% of women who are trying to lose weight face - they are constantly dieting and never actually losing the weight because they are focusing on the symptom (the excess weight) and never addressing the deeper cause (the fattening habits and behaviors.) ⠀
⠀
Are you ready to break free of the cycle of the 99% and go straight to switching the habits so you can lose the weight and never need to struggle with your weight again...? ⠀
⠀
That's exactly what I focus on with my 1-1 weight loss clients. They become badass 1%ers and they're able to lose 30+lbs without restrictive diets and without suffering! ⠀
⠀
If you want to find out what my habits-based weight loss method could do for you, head over to the link in my bio for all the details. ⠀
⠀
. ⠀
. ⠀
. ⠀
. ⠀
#fitnessreloaded #weightlossjourney #weightlosssuccess #weightlossadvice #weightlosstips #fatlossadvice #caloriesincaloriesout #iwanttoloseweight #weightlossjourney2019 #howtoloseweight #whycantiloseweight #caloriedeficit #weightlossdiet #weightlosscoach #fatlosscoach #healthyhabits #overeating #emotionaleating

My friends, are you overeating out of habit? ⠀

If yes, the good news is that old habits can be broken and new habits can be formed! ⠀

But the bad news is that if you don't address these habits now, you'll continue to overeat out of habit and most likely continue to struggle with your weight... ⠀

This is the cycle that 99% of women who are trying to lose weight face - they are constantly dieting and never actually losing the weight because they are focusing on the symptom (the excess weight) and never addressing the deeper cause (the fattening habits and behaviors.) ⠀

Are you ready to break free of the cycle of the 99% and go straight to switching the habits so you can lose the weight and never need to struggle with your weight again...? ⠀

That's exactly what I focus on with my 1-1 weight loss clients. They become badass 1%ers and they're able to lose 30+lbs without restrictive diets and without suffering! ⠀

If you want to find out what my habits-based weight loss method could do for you, head over to the link in my bio for all the details. ⠀

. ⠀
. ⠀
. ⠀
. ⠀
#fitnessreloaded #weightlossjourney #weightlosssuccess #weightlossadvice #weightlosstips #fatlossadvice #caloriesincaloriesout #iwanttoloseweight #weightlossjourney2019 #howtoloseweight #whycantiloseweight #caloriedeficit #weightlossdiet #weightlosscoach #fatlosscoach #healthyhabits #overeating #emotionaleating

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Dressed up and ready for a walk

0 calories 😂

#diet #mfp #mfpuk #myfitnesspal #myfitnesspaluk #gym #calories #caloriedeficit #caloriesincaloriesout #food #applewatch
Late breakfast this morning was on a ghost night so didn’t get in till 2.15. 
Fruit toast and water melon 🍈 
311 calories .
.
#healthybreakfast #healthyfood #losingweightjourney #losinglbs #weightlossjourney #weightloss #weightlossmotivation #caloriecounting #caloriedeficit #caloriesincaloriesout #myfitnesspal #myfitnesspaljourney 💕

Late breakfast this morning was on a ghost night so didn’t get in till 2.15.
Fruit toast and water melon 🍈
311 calories .
.
#healthybreakfast #healthyfood #losingweightjourney #losinglbs #weightlossjourney #weightloss #weightlossmotivation #caloriecounting #caloriedeficit #caloriesincaloriesout #myfitnesspal #myfitnesspaljourney 💕

🔥10 FOODS SURPRISINGLY HIGH IN SUGAR 🔥⠀
-⠀
Sugar is often seen as the enemy and unhealthy, however it isn't really. Only when eaten in excess, just like anything. 😱⠀
-⠀
The only thing sugar is really bad for in any moderation is for your teeth! 🤐⠀
-⠀
These foods are actually really high in sugar that most people don't even know off! 🤔⠀
-⠀
So be sure to always check the nutrition label to find how much sugar is actually in your food. 🗒️⠀
-⠀
Why you should avoid excess amount of added sugar is because it is not satiating and therefor often referred to as 'empty calories' meaning that they won't add much to your diet. 🍽️⠀
-⠀
If you fit these foods into your macros you should be just fine, because sugar is not inherently fattening, only when eaten in excess! 📈⠀
-⠀
But as said before, in moderation these foods are just fine. So don't be afraid of them, just be aware of the content. 👍🏽 ⠀
@coach_anney 
9836176437
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Picture by @FitnessFT_⠀
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls

🔥10 FOODS SURPRISINGLY HIGH IN SUGAR 🔥⠀
-⠀
Sugar is often seen as the enemy and unhealthy, however it isn't really. Only when eaten in excess, just like anything. 😱⠀
-⠀
The only thing sugar is really bad for in any moderation is for your teeth! 🤐⠀
-⠀
These foods are actually really high in sugar that most people don't even know off! 🤔⠀
-⠀
So be sure to always check the nutrition label to find how much sugar is actually in your food. 🗒️⠀
-⠀
Why you should avoid excess amount of added sugar is because it is not satiating and therefor often referred to as 'empty calories' meaning that they won't add much to your diet. 🍽️⠀
-⠀
If you fit these foods into your macros you should be just fine, because sugar is not inherently fattening, only when eaten in excess! 📈⠀
-⠀
But as said before, in moderation these foods are just fine. So don't be afraid of them, just be aware of the content. 👍🏽 ⠀
@coach_anney
9836176437
.
.
.
.

Picture by @FitnessFT_
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls

I’ve been so naughty with treats recently.. I honestly don’t know why.. the last week has just been a right off...😩 I keep saying today is a new day then it goes tits up!! So annoyed with myself. Then I think it’s not going to be all the weight I’ve lost put back on.. but it is a new day, I’ve shaken myself off & im moving on, I need a good week till Mother’s Day.. 🌸 #slimming #slimmingworld #slimmingworlduk #slimmingjourney #calorie #calories #caloriecounting #caloriesincaloriesout #caloriedeficit

I’ve been so naughty with treats recently.. I honestly don’t know why.. the last week has just been a right off...😩 I keep saying today is a new day then it goes tits up!! So annoyed with myself. Then I think it’s not going to be all the weight I’ve lost put back on.. but it is a new day, I’ve shaken myself off & im moving on, I need a good week till Mother’s Day.. 🌸 #slimming #slimmingworld #slimmingworlduk #slimmingjourney #calorie #calories #caloriecounting #caloriesincaloriesout #caloriedeficit

Amazing how much a bit of fake tan makes you feel 🙌🏼 so this is me... knee taped, 2 week rest from running & ready to head back out & try again. My body fat is currently the lowest I’ve ever known it to be... for this I am proud, I’m proud of my determination, proud of the dark mornings I forced myself to the gym, proud of the runs I’ve completed, proud of the days I struggled to stay within my cals, proud of the confidence I’ve grown & proud of how far I have pushed myself over the past 10 months when even I didn’t think I could. Personally I’ve still a long way to go, I’m carrying visceral fat that I want rid of but I’m 2 stone lighter, down 14% body fat & I’m still working at it one step at a time... hopefully those next steps will be at a running pace 😬 Anything is possible if you have determination. Sunday let’s have you 🙌🏼 #selflovesunday #supersundays #myfitnesspal #mfp #calories #run #caloriesincaloriesout #caloriedeficit

Amazing how much a bit of fake tan makes you feel 🙌🏼 so this is me... knee taped, 2 week rest from running & ready to head back out & try again. My body fat is currently the lowest I’ve ever known it to be... for this I am proud, I’m proud of my determination, proud of the dark mornings I forced myself to the gym, proud of the runs I’ve completed, proud of the days I struggled to stay within my cals, proud of the confidence I’ve grown & proud of how far I have pushed myself over the past 10 months when even I didn’t think I could. Personally I’ve still a long way to go, I’m carrying visceral fat that I want rid of but I’m 2 stone lighter, down 14% body fat & I’m still working at it one step at a time... hopefully those next steps will be at a running pace 😬 Anything is possible if you have determination. Sunday let’s have you 🙌🏼 #selflovesunday #supersundays #myfitnesspal #mfp #calories #run #caloriesincaloriesout #caloriedeficit

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If you've never had a Staffordshire oatcake you need to sort out your life 😂

Great to use them in loads of different way but the classic bacon & cheese breakfast is a winner everytime

591 calories 
#diet #mfp #mfpuk #myfitnesspal #myfitnesspaluk #gym #calories #caloriedeficit #caloriesincaloriesout #food #applewatch

If you've never had a Staffordshire oatcake you need to sort out your life 😂

Great to use them in loads of different way but the classic bacon & cheese breakfast is a winner everytime

591 calories
#diet #mfp #mfpuk #myfitnesspal #myfitnesspaluk #gym #calories #caloriedeficit #caloriesincaloriesout #food #applewatch

Are you eating these foods? .

Are you eating these foods? .

🔥HOW TO BUILD MUSCLE🔥
-
-
___________________
⚡Follow @nutritionculture for more fitness & nutrition info!! 💪
___________________
Building muscle is not an easy thing to do for everyone. However, with the right amount of hard work, dedication, and persistence, anyone can do it! 
___________________
Resistance training: develop your muscles by training at least 3 times a week, and focus on different muscle groups each gym session. 
___________________
High protein diet: neccessary in order to let your muscles repair, recover, and grow. 1/g of protein per pound of body weight is what you should be aiming for.
___________________
Eat your fruits and veggies: Micronutrients are super important in keeping you healthy, and staying healthy will indirectly allow your muscles to grow. In addition, you need to be in a calorie surplus. A rule of thumb is to have your calorie intake about 16-18x of your bodyweight. Although this can vary, so adjust according to your fitness level, age, etc.
___________________
Progressive overload: Crucial for muscle growth. Whether you're increasing weight, reps, sets, or decreasing time between sets, you must have some way in which you are challenging your muscles to progress and grow. 
___________________
6-8 hours of sleep: maximize your muscle growth potential and give your muscles the recovery they need by getting an adequate amount of sleep. This is key!
___________________
Stay consistent: Find your routine, find your rhythm, and stick to it!
___________________
Tag a friend that needs to see this!👇
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
___________________
#musclegrow #musclebaby #musclecoach #growmuscles #chestgains #musclegainz
#musclebuild #leangainz #backgainz
#gainz💯 #armgains #musclefit #musclemotivation #musclegram #leanstrength #leanmuscles #caloriesincaloriesout #caloriecount #caloriesurplus #gymaddiction
#musclegrowth #nutritionculture #musclegirls #musclekingz #musclerecovery #muscled #buildmuscle #musclemania #getbig #leangains 
___________________

🔥HOW TO BUILD MUSCLE🔥
-
-
___________________
⚡Follow @nutritionculture for more fitness & nutrition info!! 💪
___________________
Building muscle is not an easy thing to do for everyone. However, with the right amount of hard work, dedication, and persistence, anyone can do it!
___________________
Resistance training: develop your muscles by training at least 3 times a week, and focus on different muscle groups each gym session.
___________________
High protein diet: neccessary in order to let your muscles repair, recover, and grow. 1/g of protein per pound of body weight is what you should be aiming for.
___________________
Eat your fruits and veggies: Micronutrients are super important in keeping you healthy, and staying healthy will indirectly allow your muscles to grow. In addition, you need to be in a calorie surplus. A rule of thumb is to have your calorie intake about 16-18x of your bodyweight. Although this can vary, so adjust according to your fitness level, age, etc.
___________________
Progressive overload: Crucial for muscle growth. Whether you're increasing weight, reps, sets, or decreasing time between sets, you must have some way in which you are challenging your muscles to progress and grow.
___________________
6-8 hours of sleep: maximize your muscle growth potential and give your muscles the recovery they need by getting an adequate amount of sleep. This is key!
___________________
Stay consistent: Find your routine, find your rhythm, and stick to it!
___________________
Tag a friend that needs to see this!👇
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
___________________
#musclegrow #musclebaby #musclecoach #growmuscles #chestgains #musclegainz
#musclebuild #leangainz #backgainz
#gainz 💯 #armgains #musclefit #musclemotivation #musclegram #leanstrength #leanmuscles #caloriesincaloriesout #caloriecount #caloriesurplus #gymaddiction
#musclegrowth #nutritionculture #musclegirls #musclekingz #musclerecovery #muscled #buildmuscle #musclemania #getbig #leangains
___________________

➡️swipe for finished result🤓
Used @myproteinuk cinnamon and sugar pancake mix to make these beauts for brekkie this morning with added raspberries 🤤
Thanks for the inspo @robz_fit and @_lisa_s_life 🙌🏻
#myfitnesspal #balanceddiet #mfbreakfast #caloriesincaloriesout #iifym #caloriedeficit #breakfast #myprotein #food #flexibledieting

➡️swipe for finished result🤓
Used @myproteinuk cinnamon and sugar pancake mix to make these beauts for brekkie this morning with added raspberries 🤤
Thanks for the inspo @robz_fit and @_lisa_s_life 🙌🏻
#myfitnesspal #balanceddiet #mfbreakfast #caloriesincaloriesout #iifym #caloriedeficit #breakfast #myprotein #food #flexibledieting

Great Saturday spent with @martinnutrition
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Lots of interesting info on weight loss and muscle gain
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Lots of myths busted #gimps
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Even more personal opinions and practices reinforced.
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#macnutritionuni #education #weightless #musclegain #fatloss #calories #caloriesincaloriesout #cico #belfast #ireland #northernireland #macnutrition  #gumgimp #nutritiongimp

Great Saturday spent with @martinnutrition
-
Lots of interesting info on weight loss and muscle gain
-
Lots of myths busted #gimps
-
Even more personal opinions and practices reinforced.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
#macnutritionuni #education #weightless #musclegain #fatloss #calories #caloriesincaloriesout #cico #belfast #ireland #northernireland #macnutrition #gumgimp #nutritiongimp

I love this post from Bret. Track your calories, it works!! #Repost @bretcontreras1 (@get_repost)
・・・
I’d venture to guess that a fourth of my fat loss clients over the years have thought they had some type of metabolic disorder that was preventing them from losing weight. Numerous studies have shown this to not be the case. The culprit is a simple case of people eating more and exercising less than they think. ⁣⁣
⁣⁣
I’ll highlight one particular study (swipe left to see the paper - I’ll also link to it on my story). The researchers examined the discrepancy between the actual quantity of calories consumed and exercise performed and the reported quantity of calories consumed and exercise performed by obese subjects who were struggling in their weight loss endeavors. The results were shocking. The researchers found that all of the participants (who were obese subjects who all believed that they had “diet resistance”) in fact had normal metabolisms. ⁣⁣
⁣⁣
What, then, was causing their alleged diet resistance? It turns out they were underestimating/underreporting their caloric intake by a whopping 47% and overestimating/overreporting their physical activity by 51%! To elaborate, the subjects thought that they were taking in 1,028 calories per day, but in actuality they were consuming 2,081 calories per day. Moreover, they thought that they were expending 1,022 calories per day, when in actuality they were expending 771 calories per day. ⁣
⁣
It is quite obvious why these subjects were failing to see results. In other studies, lean subjects tend to underreport by 30% and even nutritionists by 20%. As soon as people learn how to accurately track their calories and macros, voila! – they start making progress. If you are currently spinning your wheels and are just guessing with regards to your caloric intake and energy expenditure, it would be a good idea to start tracking your caloric and macronutrient intake and activity levels. There are many free phone apps that you can use. ⁣⁣
⁣⁣
Thanks to @bradschoenfeldphd and @drnadolsky for their expertise on this topic.⁣⁣ ⁣⁣
#gluteguy #glutelab

I love this post from Bret. Track your calories, it works!! #Repost @bretcontreras1 (@get_repost)
・・・
I’d venture to guess that a fourth of my fat loss clients over the years have thought they had some type of metabolic disorder that was preventing them from losing weight. Numerous studies have shown this to not be the case. The culprit is a simple case of people eating more and exercising less than they think. ⁣⁣
⁣⁣
I’ll highlight one particular study (swipe left to see the paper - I’ll also link to it on my story). The researchers examined the discrepancy between the actual quantity of calories consumed and exercise performed and the reported quantity of calories consumed and exercise performed by obese subjects who were struggling in their weight loss endeavors. The results were shocking. The researchers found that all of the participants (who were obese subjects who all believed that they had “diet resistance”) in fact had normal metabolisms. ⁣⁣
⁣⁣
What, then, was causing their alleged diet resistance? It turns out they were underestimating/underreporting their caloric intake by a whopping 47% and overestimating/overreporting their physical activity by 51%! To elaborate, the subjects thought that they were taking in 1,028 calories per day, but in actuality they were consuming 2,081 calories per day. Moreover, they thought that they were expending 1,022 calories per day, when in actuality they were expending 771 calories per day. ⁣

It is quite obvious why these subjects were failing to see results. In other studies, lean subjects tend to underreport by 30% and even nutritionists by 20%. As soon as people learn how to accurately track their calories and macros, voila! – they start making progress. If you are currently spinning your wheels and are just guessing with regards to your caloric intake and energy expenditure, it would be a good idea to start tracking your caloric and macronutrient intake and activity levels. There are many free phone apps that you can use. ⁣⁣
⁣⁣
Thanks to @bradschoenfeldphd and @drnadolsky for their expertise on this topic.⁣⁣ ⁣⁣
#gluteguy #glutelab

When tracking macros, calories, or both, you have to be able to make it work for you. Include foods you like, satisfy your cravings, and make it so that each day of eating is something you’re enjoying. 
Personally, I can’t go a day without some kind of dessert 😅 recently, I’ve been incorporating cookies into my diet because I’ve been craving cookies, so why not? 
Then, on a whim to get my son to eat, I bought him these mini nutter butters. In one serving there are 10 cookies! In one serving of the Oreos I was eating, one serving was only 3 cookies. I don’t know about y’all, but I’d much rather have 10 cookies rather than three. Above you see said oreos, mini nutter butters, and now I’m comparing mini chips ahoy and mini Oreos. The servings you see pictured are all roughly the same calories/macros. 
Yes, the mini cookies are smaller, but I like to trick myself into thinking I’m eating more. There’s a psychology to eating, even if we don’t like to admit it. That’s how a lot of companies get you to buy their product. Throwing phrases at you like “sugar free” (though carbs are still present) and “low fat” (though they don’t tell you the serving size is a teaspoon 😂 I’m discovering so much about food labels every time I go looking for more things to make my food taste good without breaking the calorie/macro bank. Have you ever had a label trick you into buying something?

#buildstrength #buildpower #buildconfidence #buildingwithbassma #everythinginmoderation #cookies #nutritionfacts #nutrition #foodlabels #macros #macrotracking #whatdiet #ieatcookieseveryday #sweettoothsatisfied #food #diet #caloriesincaloriesout

When tracking macros, calories, or both, you have to be able to make it work for you. Include foods you like, satisfy your cravings, and make it so that each day of eating is something you’re enjoying.
Personally, I can’t go a day without some kind of dessert 😅 recently, I’ve been incorporating cookies into my diet because I’ve been craving cookies, so why not?
Then, on a whim to get my son to eat, I bought him these mini nutter butters. In one serving there are 10 cookies! In one serving of the Oreos I was eating, one serving was only 3 cookies. I don’t know about y’all, but I’d much rather have 10 cookies rather than three. Above you see said oreos, mini nutter butters, and now I’m comparing mini chips ahoy and mini Oreos. The servings you see pictured are all roughly the same calories/macros.
Yes, the mini cookies are smaller, but I like to trick myself into thinking I’m eating more. There’s a psychology to eating, even if we don’t like to admit it. That’s how a lot of companies get you to buy their product. Throwing phrases at you like “sugar free” (though carbs are still present) and “low fat” (though they don’t tell you the serving size is a teaspoon 😂 I’m discovering so much about food labels every time I go looking for more things to make my food taste good without breaking the calorie/macro bank. Have you ever had a label trick you into buying something?

#buildstrength #buildpower #buildconfidence #buildingwithbassma #everythinginmoderation #cookies #nutritionfacts #nutrition #foodlabels #macros #macrotracking #whatdiet #ieatcookieseveryday #sweettoothsatisfied #food #diet #caloriesincaloriesout

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🔥10 FOODS SURPRISINGLY HIGH IN SUGAR 🔥⠀
-⠀
Sugar is often seen as the enemy and unhealthy, however it isn't really. Only when eaten in excess, just like anything. 😱⠀
-⠀
The only thing sugar is really bad for in any moderation is for your teeth! 🤐⠀
-⠀
These foods are actually really high in sugar that most people don't even know off! 🤔⠀
-⠀
So be sure to always check the nutrition label to find how much sugar is actually in your food. 🗒️⠀
-⠀
Why you should avoid excess amount of added sugar is because it is not satiating and therefor often referred to as 'empty calories' meaning that they won't add much to your diet. 🍽️⠀
-⠀
If you fit these foods into your macros you should be just fine, because sugar is not inherently fattening, only when eaten in excess! 📈⠀
-⠀
But as said before, in moderation these foods are just fine. So don't be afraid of them, just be aware of the content. 👍🏽 ⠀
-⠀
Picture by @FitnessFT_⠀
#weightloss #fatloss #health #healthylifestyle#workout #fitness #dietplan #bodytransformation#exercise #summerbodygoals #nutrition#weightlossjourney #caloriecounting #fatlosscoach#fatlossprogram #nutritiontips #fatlosstips#fitnessjourney #losefat #montrealfitness#fitnessmotivation #caloriedeficit#caloriesincaloriesout #dietstartstomorrow#weightwatchers #shred

🔥10 FOODS SURPRISINGLY HIGH IN SUGAR 🔥⠀
-⠀
Sugar is often seen as the enemy and unhealthy, however it isn't really. Only when eaten in excess, just like anything. 😱⠀
-⠀
The only thing sugar is really bad for in any moderation is for your teeth! 🤐⠀
-⠀
These foods are actually really high in sugar that most people don't even know off! 🤔⠀
-⠀
So be sure to always check the nutrition label to find how much sugar is actually in your food. 🗒️⠀
-⠀
Why you should avoid excess amount of added sugar is because it is not satiating and therefor often referred to as 'empty calories' meaning that they won't add much to your diet. 🍽️⠀
-⠀
If you fit these foods into your macros you should be just fine, because sugar is not inherently fattening, only when eaten in excess! 📈⠀
-⠀
But as said before, in moderation these foods are just fine. So don't be afraid of them, just be aware of the content. 👍🏽 ⠀
-⠀
Picture by @FitnessFT_
#weightloss   #fatloss   #health   #healthylifestyle #workout   #fitness   #dietplan   #bodytransformation #exercise   #summerbodygoals   #nutrition #weightlossjourney   #caloriecounting   #fatlosscoach #fatlossprogram   #nutritiontips   #fatlosstips #fitnessjourney   #losefat   #montrealfitness #fitnessmotivation   #caloriedeficit #caloriesincaloriesout   #dietstartstomorrow #weightwatchers   #shred

My usual Sunday morning brekkie 😍 the black coffee and hash brown is maccies the bacon 🥓 egg and cheese muffin is a fakeaway 528 cals of lushness!!! #myfitnesspal #calories #caloriecounting #caloriedeficit #caloriesincaloriesout #healthyfood #healthybreakfast #healthyeating #healthylifestyle #macros #iifym #weightloss #weightlossjourney

My usual Sunday morning brekkie 😍 the black coffee and hash brown is maccies the bacon 🥓 egg and cheese muffin is a fakeaway 528 cals of lushness!!! #myfitnesspal #calories #caloriecounting #caloriedeficit #caloriesincaloriesout #healthyfood #healthybreakfast #healthyeating #healthylifestyle #macros #iifym #weightloss #weightlossjourney

#Repost @metabolic_mike
• • • • •
It’s Sugar Free...so it must be healthy, right? 
_________________

This is could be one of my favorite all-time nutrition studies. Subjects were randomly assigned to drink one of two drinks (which were identical in macros), yet they were told one was high-calorie “indulgent” and the other was sugar-free, Low-Calorie “Sensei.” Hunger hormones were measured every 20 minutes after the intervention and people who had the diet (Sensei) shake felt less full, more hungry and their ghrelin remained elevated. 
In contrast, those who ate the “indulgent” shake felt full and had a drop in ghrelin. 
Again, the shakes were identical! Goes to show the power of the mind. (I share this because my BFF @biolayne posted something today essentially saying synthetic sweeteners are harmless—but appetite and satiety are complex mechanisms that we really don’t fully understand at present.) Take Home: you may over-consume “diet and healthy” foods because they have differing impacts on satiety mechanisms. 
#sugarfree #lowcalorie #dietfood #contestprep #ghrelin #leptin #timerestrictedeating #ketoish #keto #cico #caloriesincaloriesout #functionalmedicine #intermittentfasting #glutenfree

#Repost @metabolic_mike
• • • • •
It’s Sugar Free...so it must be healthy, right?
_________________

This is could be one of my favorite all-time nutrition studies. Subjects were randomly assigned to drink one of two drinks (which were identical in macros), yet they were told one was high-calorie “indulgent” and the other was sugar-free, Low-Calorie “Sensei.” Hunger hormones were measured every 20 minutes after the intervention and people who had the diet (Sensei) shake felt less full, more hungry and their ghrelin remained elevated.
In contrast, those who ate the “indulgent” shake felt full and had a drop in ghrelin.
Again, the shakes were identical! Goes to show the power of the mind. (I share this because my BFF @biolayne posted something today essentially saying synthetic sweeteners are harmless—but appetite and satiety are complex mechanisms that we really don’t fully understand at present.) Take Home: you may over-consume “diet and healthy” foods because they have differing impacts on satiety mechanisms.
#sugarfree #lowcalorie #dietfood #contestprep #ghrelin #leptin #timerestrictedeating #ketoish #keto #cico #caloriesincaloriesout #functionalmedicine #intermittentfasting #glutenfree

So when did I become that person who gets up and arrives at the gym before it opens.... on a Sunday too 🤷🏻‍♀️ Workout 7 of the week complete ✅ Really happy I managed to beat my best timing - 37 minute run (5km), 5 minutes on rowing machine, then weights, squats and all that fun stuff... Feeling pumped and ready for the day ahead!!! 💪🏋️‍♀️👍 #slimmingworldinsta #sw #swuk #slimmingworld #slimmingworldmummy #slimmingworldmummyuk #slimmingworldjourneyuk #slimmingworldfriendly #weightlossjourney #weightloss #dvdworkouts #slimmingworldmafia #myfitnesspal #calories #caloriecounting #calories #caloriesincaloriesout #caloriecounter #caloriecountingblogger #caloriecountingdiet #healthyfood #healthyrecipes #gymmotivation #gym #bodymagic⭐️ #bodymagic

So when did I become that person who gets up and arrives at the gym before it opens.... on a Sunday too 🤷🏻‍♀️ Workout 7 of the week complete ✅ Really happy I managed to beat my best timing - 37 minute run (5km), 5 minutes on rowing machine, then weights, squats and all that fun stuff... Feeling pumped and ready for the day ahead!!! 💪🏋️‍♀️👍 #slimmingworldinsta #sw #swuk #slimmingworld #slimmingworldmummy #slimmingworldmummyuk #slimmingworldjourneyuk #slimmingworldfriendly #weightlossjourney #weightloss #dvdworkouts #slimmingworldmafia #myfitnesspal #calories #caloriecounting #calories #caloriesincaloriesout #caloriecounter #caloriecountingblogger #caloriecountingdiet #healthyfood #healthyrecipes #gymmotivation #gym #bodymagic ⭐️ #bodymagic

Interested in pole dancing? Now is the time to finally see what it's all about! We have 2 courses starting soon. They each run for 4 weeks and you will learn sooo much from spinning, to posing, combos and floorwork. These classes are for complete beginners. Don't be shy book your pole today by contacting reception at info@flyinghighaerialartsstudios.com.au

Interested in pole dancing? Now is the time to finally see what it's all about! We have 2 courses starting soon. They each run for 4 weeks and you will learn sooo much from spinning, to posing, combos and floorwork. These classes are for complete beginners. Don't be shy book your pole today by contacting reception at info@flyinghighaerialartsstudios.com.au

Well and truly triggers me every single time 😐 like proper fucking triggers my timbers ... if bacon weren't so good , I'd stop buying it in protest #food #foodblogger #healthylifestyle #weightloss #weightlossjourney #fatloss #fatlossjourney #calories #caloriecounting #caloriescount #caloriesincaloriesout #caloriedeficit #cfd #myfitnesspal #protein #breakfast #1stworldproblems #bacon

Well and truly triggers me every single time 😐 like proper fucking triggers my timbers ... if bacon weren't so good , I'd stop buying it in protest #food #foodblogger #healthylifestyle #weightloss #weightlossjourney #fatloss #fatlossjourney #calories #caloriecounting #caloriescount #caloriesincaloriesout #caloriedeficit #cfd #myfitnesspal #protein #breakfast #1stworldproblems #bacon

Greek yogurt and fruit with choc shot 130 cals #weightloss #weightlossjourney #caloriesincaloriesout #myfitnesspal

Greek yogurt and fruit with choc shot 130 cals #weightloss #weightlossjourney #caloriesincaloriesout #myfitnesspal

POST HOLIDAY WEIGN IN: +6lbs 🐷🐷🐷🐷🐷 I wasn’t going to weigh myself today but it was the only way to shame myself into starting a diet on a Sunday! Honestly I’m a pro at gaining weight 🐷🐷🐷🐷 I had a good holiday and I ate and drank a lot so I’m not surprised! Feel so bloated so actually ready to eat healthier now! Onwards and upwards!! 🤰🤰🤰🤰🤰 #myfitnesspal #caloriedeficit #calories #healthy #weightloss #losingweight #food #foodie #slimming  #healthyeating #diet #dieting #weightlossjourney #balanceddiet #healthyeatingideas #healthyfoodchoices #countingcalories #mfp #mfpuk #mfpjourney #myfitnesspaljourney #myfitnesspaluk #calorie #caloriesincaloriesout #caloriecounter #healthyish #foodphotography #foodgasm  #foodstagram #foodpics

POST HOLIDAY WEIGN IN: +6lbs 🐷🐷🐷🐷🐷 I wasn’t going to weigh myself today but it was the only way to shame myself into starting a diet on a Sunday! Honestly I’m a pro at gaining weight 🐷🐷🐷🐷 I had a good holiday and I ate and drank a lot so I’m not surprised! Feel so bloated so actually ready to eat healthier now! Onwards and upwards!! 🤰🤰🤰🤰🤰 #myfitnesspal #caloriedeficit #calories #healthy #weightloss #losingweight #food #foodie #slimming #healthyeating #diet #dieting #weightlossjourney #balanceddiet #healthyeatingideas #healthyfoodchoices #countingcalories #mfp #mfpuk #mfpjourney #myfitnesspaljourney #myfitnesspaluk #calorie #caloriesincaloriesout #caloriecounter #healthyish #foodphotography #foodgasm #foodstagram #foodpics

FAT LOSS. 
Stop focusing on all the wrong things. 
Forget the scales and starting putting your attention towards your nutrition, health and exercise. These are the things that are going to help make the change. ✅ once you start taking care of your body, it will take care of you. 
_________________________________________________
#fatloss #caloriesincaloriesout #healthtnutrition #nutrition #health #wellnesscoach #wellbeing #productresults #consistency #weightlosstransformation #burnfat #consistency #food #treats #diet #healthylifestyle #balance #patience #rightthings #support #community #herbalifeuk #herbalifenutrition #mealideas #weightlossproducts #keynutrition #looseweightfast #focus #believe #achieve

FAT LOSS.
Stop focusing on all the wrong things.
Forget the scales and starting putting your attention towards your nutrition, health and exercise. These are the things that are going to help make the change. ✅ once you start taking care of your body, it will take care of you.
_________________________________________________
#fatloss #caloriesincaloriesout #healthtnutrition #nutrition #health #wellnesscoach #wellbeing #productresults #consistency #weightlosstransformation #burnfat #consistency #food #treats #diet #healthylifestyle #balance #patience #rightthings #support #community #herbalifeuk #herbalifenutrition #mealideas #weightlossproducts #keynutrition #looseweightfast #focus #believe #achieve

Did you know you burn more total calories when you lift weights than when you do cardio? Thank you to my bud @fittrainers for this great post!
⠀
💃🏼 If you want to burn a greater amount of calories & lose body FAT (not just weight), it’s ideal to be spending the majority of your time in the gym strength training.
⠀
Weight training is superior to cardio when it comes to increasing EPOC because afterburn appears to increase with exercise intensity (2).
⠀
💧While lifting weights may not leave you dripping in sweat, the amount of effort your body requires to recover AFTER is where you really win!
⠀
🌟My biggest suggestion: prioritize strength training first & use cardio for mental health, as a form of self-care or strategically when trying to lose fat.
⠀
🏋🏼‍♀️Strength training burns more total calories & it will also help preserve your muscle tissue while you are burning fat.
⠀
This is also known as EPOC, Excess Post-exercise Oxygen Consumption. It’s the amount of oxygen your body needs to return to its normal, resting metabolic state.
⠀
🌮At the end of the day, it’s much more efficient to create a deficit thru calorie intake (via reduction of calories from food) rather than to burn extra calories from exercise.
⠀
If your goal right now is to lose fat, start by moving more in the ways you enjoy & be more mindful of what/how much you’re eating.
⠀
🧠It’s easier (& faster) to say no to a piece of cake than it is to run on the treadmill for 30 mins. To get results you need discipline & knowledge. ⠀
#weightlosstips #fatloss #fatlossjourney #gymtime #losingweight #losefat #loseweightnow #weightlosstransformation #weightloss #weightlifting #strengthtraining #liftingweights #fittrainers #liftweights #cardio #cardiotraining #dailymotivation #howtoloseweight #caloriedeficit #healthylifestyle #movement #caloriesburned #calories #caloriesincaloriesout #bodyfit #fattofit #lifestylecoach #weights

Did you know you burn more total calories when you lift weights than when you do cardio? Thank you to my bud @fittrainers for this great post!

💃🏼 If you want to burn a greater amount of calories & lose body FAT (not just weight), it’s ideal to be spending the majority of your time in the gym strength training.

Weight training is superior to cardio when it comes to increasing EPOC because afterburn appears to increase with exercise intensity (2).

💧While lifting weights may not leave you dripping in sweat, the amount of effort your body requires to recover AFTER is where you really win!

🌟My biggest suggestion: prioritize strength training first & use cardio for mental health, as a form of self-care or strategically when trying to lose fat.

🏋🏼‍♀️Strength training burns more total calories & it will also help preserve your muscle tissue while you are burning fat.

This is also known as EPOC, Excess Post-exercise Oxygen Consumption. It’s the amount of oxygen your body needs to return to its normal, resting metabolic state.

🌮At the end of the day, it’s much more efficient to create a deficit thru calorie intake (via reduction of calories from food) rather than to burn extra calories from exercise.

If your goal right now is to lose fat, start by moving more in the ways you enjoy & be more mindful of what/how much you’re eating.

🧠It’s easier (& faster) to say no to a piece of cake than it is to run on the treadmill for 30 mins. To get results you need discipline & knowledge. ⠀
#weightlosstips #fatloss #fatlossjourney #gymtime #losingweight #losefat #loseweightnow #weightlosstransformation #weightloss #weightlifting #strengthtraining #liftingweights #fittrainers #liftweights #cardio #cardiotraining #dailymotivation #howtoloseweight #caloriedeficit #healthylifestyle #movement #caloriesburned #calories #caloriesincaloriesout #bodyfit #fattofit #lifestylecoach #weights

To loose fat..... It really doesn’t matter when you eat, where you eat .... the only blame is your calories ...... if you’re in a calorie deficit you will loose weight #simples #caloriedeficit #looseweight #caloriesincaloriesout

To loose fat..... It really doesn’t matter when you eat, where you eat .... the only blame is your calories ...... if you’re in a calorie deficit you will loose weight #simples #caloriedeficit #looseweight #caloriesincaloriesout

Why cookie cutter meal plans don’t work long term is the same reason why Gem 3 years ago wouldn’t eat the same thing Gem now currently does (2100-2600+ calories/day to maintain my weight) 🙅‍♀️ Unsure why I am speaking in 3rd person, but let’s roll with it 👀
-
Well first off, we are all different (goals, muscle mass, activity level etc among others things). The biggest change for me over the last few years is my activity level, going from corporate office life of 3,000 steps a day (unless I did additional cardio/movement on my lunch break) to now working full time as a PT/group fitness trainer averaging 15,000-20,000+ steps a day (sometimes even 30,000 steps)............
-
Now I need to eat much more (and learn how much my new lifestyle increases my calorie demands) this is not a black/white answer. It’s not, now I move this much, I eat this much (it is trial and error) and experimenting/documenting what works for you and adjusting accordingly.
-
So what I am trying to say is understand your energy requirements/goals and don’t compare this to other people. There are some recommended targets (set protein/fat minimums and then use remaining calories on carbs) but ultimately much of this comes down to YOU!......
-
Another reason why I don’t currently do much extra cardio (other than the odd steps or class cause I love it), is because my job/lifestyle is cardio and I don’t want to lose weight (so I don’t want to move more aka more cardio = have to eat more to maintain my current weight).........
-
Again, when my goals change and/or my activity level changes then this would be reassessed 😊

Why cookie cutter meal plans don’t work long term is the same reason why Gem 3 years ago wouldn’t eat the same thing Gem now currently does (2100-2600+ calories/day to maintain my weight) 🙅‍♀️ Unsure why I am speaking in 3rd person, but let’s roll with it 👀
-
Well first off, we are all different (goals, muscle mass, activity level etc among others things). The biggest change for me over the last few years is my activity level, going from corporate office life of 3,000 steps a day (unless I did additional cardio/movement on my lunch break) to now working full time as a PT/group fitness trainer averaging 15,000-20,000+ steps a day (sometimes even 30,000 steps)............
-
Now I need to eat much more (and learn how much my new lifestyle increases my calorie demands) this is not a black/white answer. It’s not, now I move this much, I eat this much (it is trial and error) and experimenting/documenting what works for you and adjusting accordingly.
-
So what I am trying to say is understand your energy requirements/goals and don’t compare this to other people. There are some recommended targets (set protein/fat minimums and then use remaining calories on carbs) but ultimately much of this comes down to YOU!......
-
Another reason why I don’t currently do much extra cardio (other than the odd steps or class cause I love it), is because my job/lifestyle is cardio and I don’t want to lose weight (so I don’t want to move more aka more cardio = have to eat more to maintain my current weight).........
-
Again, when my goals change and/or my activity level changes then this would be reassessed 😊

Poached eggs on toast with flora !! I haven’t had them since stopping WW!! So yummy, I’ve missed them... I probably would of used to have had 3/4 EGGS 🐽😱and never would have used spread (to save on points) Piggy Nat!! So total breaky is (268 cals) I’ve saved 93 cals by cutting off the horrible little crusts... winner 🤘🏼🤘🏼

Poached eggs on toast with flora !! I haven’t had them since stopping WW!! So yummy, I’ve missed them... I probably would of used to have had 3/4 EGGS 🐽😱and never would have used spread (to save on points) Piggy Nat!! So total breaky is (268 cals) I’ve saved 93 cals by cutting off the horrible little crusts... winner 🤘🏼🤘🏼

😍Hit like if you love a frittata for breakfast😍
-
🍳Smoked salmon and asparagus frittata was on the breakfast menu this week at the #finedietkitchen.
-
👌It’s light but very filling and gives you all those nutritional goodies to start off your day with a win.
-
👇🏻Check out the recipe below👇🏻
-
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
-
Time: 20-25 minutes total
-
Difficulty: Really easy
-
Calories: 575
-
220g New potatoes
5ml Olive oil
2 Eggs
60ml Semi skimmed milk
100g Smoked salmon
110g Asparagus
A large handful of salad leaves
-
Preheat your oven to 190°C/375°F/gas 5.
-
Grab a saucepan and fill with boiling water. Place over a medium heat and drop in your sliced new potatoes. Allow these to boil for 5-10 minutes, depending on their thickness, until they are just softening. Then drain and leave to one side.
-
In a bowl, mix together your eggs, milk, smoked salmon slices and potato with a pinch of salt and pepper. Next, place a non-stick frying pan over a medium heat and add in your olive oil, then pour in the egg mix. Finally, lay your asparagus spears across the top of the frittata and whack it in the oven for 8-10 mins, or until the eggs are cooked through.
-
Carefully remove from the pan and add to a plate with your salad leaves.
-
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
-
🎉Have a great Sunday everyone🎉
-

😍Hit like if you love a frittata for breakfast😍
-
🍳Smoked salmon and asparagus frittata was on the breakfast menu this week at the #finedietkitchen .
-
👌It’s light but very filling and gives you all those nutritional goodies to start off your day with a win.
-
👇🏻Check out the recipe below👇🏻
-
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
-
Time: 20-25 minutes total
-
Difficulty: Really easy
-
Calories: 575
-
220g New potatoes
5ml Olive oil
2 Eggs
60ml Semi skimmed milk
100g Smoked salmon
110g Asparagus
A large handful of salad leaves
-
Preheat your oven to 190°C/375°F/gas 5.
-
Grab a saucepan and fill with boiling water. Place over a medium heat and drop in your sliced new potatoes. Allow these to boil for 5-10 minutes, depending on their thickness, until they are just softening. Then drain and leave to one side.
-
In a bowl, mix together your eggs, milk, smoked salmon slices and potato with a pinch of salt and pepper. Next, place a non-stick frying pan over a medium heat and add in your olive oil, then pour in the egg mix. Finally, lay your asparagus spears across the top of the frittata and whack it in the oven for 8-10 mins, or until the eggs are cooked through.
-
Carefully remove from the pan and add to a plate with your salad leaves.
-
▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
-
🎉Have a great Sunday everyone🎉
-

Woohoooo!!!!! Off to the gym to celebrate 😃🏋️‍♀️ join the squad, link in bio use code ELVIS for 5% discount 
https//teamrhfitness.com/team-rh-lifeplan/

#caloriesincaloriesout #teamrh #teamrhfitness #caloriedeficit #caloriecounting #fatloss

Woohoooo!!!!! Off to the gym to celebrate 😃🏋️‍♀️ join the squad, link in bio use code ELVIS for 5% discount
https//teamrhfitness.com/team-rh-lifeplan/

#caloriesincaloriesout #teamrh #teamrhfitness #caloriedeficit #caloriecounting #fatloss

Stayed the same this week. That's ok, it was my birthday on Tuesday and my friend bought me a cake. Obviously I ate it all. With custard. 😂 
Will be stricter this week!
.
.
.
.
.
.
.
#myfitnesspal #mfp #caloriecounting #caloriecounter #caloriecountinguk #countingcalories #1500calories #1500caloriediet #1500 #lowcaloriemeals #lowcaloriediet #lowcaloriefood #lowcalorie #caloriedeficit #caloriesinvscaloriesout #caloriesincaloriesout #fatloss #weightloss #weightlossmeals #losingweight

Stayed the same this week. That's ok, it was my birthday on Tuesday and my friend bought me a cake. Obviously I ate it all. With custard. 😂
Will be stricter this week!
.
.
.
.
.
.
.
#myfitnesspal #mfp #caloriecounting #caloriecounter #caloriecountinguk #countingcalories #1500calories #1500caloriediet #1500 #lowcaloriemeals #lowcaloriediet #lowcaloriefood #lowcalorie #caloriedeficit #caloriesinvscaloriesout #caloriesincaloriesout #fatloss #weightloss #weightlossmeals #losingweight

🔥10 FOODS SURPRISINGLY HIGH IN SUGAR 🔥⠀
-⠀
Sugar is often seen as the enemy and unhealthy, however it isn't really. Only when eaten in excess, just like anything. 😱⠀
-⠀
The only thing sugar is really bad for in any moderation is for your teeth! 🤐⠀
-⠀
These foods are actually really high in sugar that most people don't even know off! 🤔⠀
-⠀
So be sure to always check the nutrition label to find how much sugar is actually in your food. 🗒️⠀
-⠀
Why you should avoid excess amount of added sugar is because it is not satiating and therefor often referred to as 'empty calories' meaning that they won't add much to your diet. 🍽️⠀
-⠀
If you fit these foods into your macros you should be just fine, because sugar is not inherently fattening, only when eaten in excess! 📈⠀
-⠀
But as said before, in moderation these foods are just fine. So don't be afraid of them, just be aware of the content. 👍🏽 ⠀
-⠀
Picture by @FitnessFT_⠀
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred

🔥10 FOODS SURPRISINGLY HIGH IN SUGAR 🔥⠀
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Sugar is often seen as the enemy and unhealthy, however it isn't really. Only when eaten in excess, just like anything. 😱⠀
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The only thing sugar is really bad for in any moderation is for your teeth! 🤐⠀
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These foods are actually really high in sugar that most people don't even know off! 🤔⠀
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So be sure to always check the nutrition label to find how much sugar is actually in your food. 🗒️⠀
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Why you should avoid excess amount of added sugar is because it is not satiating and therefor often referred to as 'empty calories' meaning that they won't add much to your diet. 🍽️⠀
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If you fit these foods into your macros you should be just fine, because sugar is not inherently fattening, only when eaten in excess! 📈⠀
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But as said before, in moderation these foods are just fine. So don't be afraid of them, just be aware of the content. 👍🏽 ⠀
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Picture by @FitnessFT_
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred

Follow - @all_gym_lovrs
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🔥THE BEST FOODS FOR FAT LOSS 🔥⠀
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Losing fat can be a little boring when it comes to eating, however making the right choices does speed up things a lot! 👍🏽⠀
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Next to that a calorie deficit is key to weight loss, you can't lose weight any other way! 🙅🏽⠀
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So these foods aren't magical for fat loss. However, they can help you a lot when it comes to satiation and health! 🙌🏽⠀
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Together, this will make fat loss a lot easier. Focus mainly on whole foods and make sure you drink enough water. 🥗⠀
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Try to get in a lot of protein, this is the most important macro when it comes to fat loss (and also muscle building). 💪🏼⠀
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Any questions? Let me know in the comments down below! 👇🏼⠀
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Credit -  @fitnessft_ 
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls

Follow - @all_gym_lovrs
.
🔥THE BEST FOODS FOR FAT LOSS 🔥⠀
-⠀
Losing fat can be a little boring when it comes to eating, however making the right choices does speed up things a lot! 👍🏽⠀
-⠀
Next to that a calorie deficit is key to weight loss, you can't lose weight any other way! 🙅🏽⠀
-⠀
So these foods aren't magical for fat loss. However, they can help you a lot when it comes to satiation and health! 🙌🏽⠀
-⠀
Together, this will make fat loss a lot easier. Focus mainly on whole foods and make sure you drink enough water. 🥗⠀
-⠀
Try to get in a lot of protein, this is the most important macro when it comes to fat loss (and also muscle building). 💪🏼⠀
-⠀
Any questions? Let me know in the comments down below! 👇🏼⠀
-⠀
Credit - @fitnessft_
#weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls

I’m with you there brother.. Give me a mini egg over a cream egg any day 🙌🏻

I’m with you there brother.. Give me a mini egg over a cream egg any day 🙌🏻

Always the one that live in mummy & daddy's pockets too , the ones that had their arse wiped for them all their lives . My 3 year old daughter cleans up after herself for christ sake , I don't understand why grown ass adults cant do the same aswell 👀 #food #foodblogger #healthylifestyle #weightloss #weightlossjourney #fatloss #fatlossjourney #calories #caloriecounting #caloriescount #caloriesincaloriesout #caloriedeficit #cfd #myfitnesspal

Always the one that live in mummy & daddy's pockets too , the ones that had their arse wiped for them all their lives . My 3 year old daughter cleans up after herself for christ sake , I don't understand why grown ass adults cant do the same aswell 👀 #food #foodblogger #healthylifestyle #weightloss #weightlossjourney #fatloss #fatlossjourney #calories #caloriecounting #caloriescount #caloriesincaloriesout #caloriedeficit #cfd #myfitnesspal

Had 8 of these last night as a treat. Only around 190ish calories and curbed my sweet tooth 😜 #sweettooth#fitnessfam#mfpuk#fizzylaces#vegetarian#yummy#nutritiongirls#onplan#caloriesincaloriesout#caloriedeficit#balance#balanceddiet#dietandfitness#weightlossjourney#weekend
✅Steak Dinner✅

✅Steak Dinner✅

Early start but just made a protein iced coffee to set me up for the day 💪🏼 I used half a sachet of cookies and cream Whey box protein, 200ml of unsweetened almond milk, 2 spoons of coffee, ice and 3 sweeteners....70 calories ☕️
#1200caloriesaday #1200caloriediet #diettips #dietfood #icedcoffee #protein #proteincoffee #proteinshake #weightlosstransformation #weightlossjourney #fatlossmotivation #fitnessjourney #cabincrew #aviation #bodypositive #selflove #airhostess #caloriecounting #caloriedeficit #caloriesincaloriesout #caloricdeficit #caloriecounter #myfitnesspal

Early start but just made a protein iced coffee to set me up for the day 💪🏼 I used half a sachet of cookies and cream Whey box protein, 200ml of unsweetened almond milk, 2 spoons of coffee, ice and 3 sweeteners....70 calories ☕️
#1200caloriesaday #1200caloriediet #diettips #dietfood #icedcoffee #protein #proteincoffee #proteinshake #weightlosstransformation #weightlossjourney #fatlossmotivation #fitnessjourney #cabincrew #aviation #bodypositive #selflove #airhostess #caloriecounting #caloriedeficit #caloriesincaloriesout #caloricdeficit #caloriecounter #myfitnesspal

Chin up butter cup.
My weight has ballooned in the past month, with surgeries, Medications, swelling, not eating properly, not cleared by doctors to exercise. So starting this Monday I am taking stab #2 at weight loss and a new weight loss journey🤞🏻 Very excited to lose all this extra weight put on this month and get back on track to getting down to my goal weight! I will be heavily watched by doctors with my heart, so no vigorous activity or intense exercise since I am not cleared post surgery right now. I will start lightly with long walks on Monday with my partner and meal preps. Back to the basics people. 
Not letting all this shit keep me from getting back on track ❤️ I hope you guys wanna follow me on my new path here 🤲🏻
🤞🏽
🤞🏽
🤞🏽
🤞🏽
🤞🏽 #heartdisease #heartdiseaseawareness #autoimmunedisease #cardicpatient #gallbladdersurgery #heartsurgery #heartbrokenquotes 
#weightlossjourney #weightlosstransformation #weightlossdiet #weightlossmotivation #weightlossupport #weightlossprogress #fatgirlfedup #intermittentfasting #loseweightnow #naturalweightloss #extremeweightloss #caloriecounting #caloriedeficit #caloriesincaloriesout #caloriecounter  #weightlossinspiration #transformationtuesday #tattoosleeve #tattooinspiration

Chin up butter cup.
My weight has ballooned in the past month, with surgeries, Medications, swelling, not eating properly, not cleared by doctors to exercise. So starting this Monday I am taking stab #2 at weight loss and a new weight loss journey🤞🏻 Very excited to lose all this extra weight put on this month and get back on track to getting down to my goal weight! I will be heavily watched by doctors with my heart, so no vigorous activity or intense exercise since I am not cleared post surgery right now. I will start lightly with long walks on Monday with my partner and meal preps. Back to the basics people.
Not letting all this shit keep me from getting back on track ❤️ I hope you guys wanna follow me on my new path here 🤲🏻
🤞🏽
🤞🏽
🤞🏽
🤞🏽
🤞🏽 #heartdisease #heartdiseaseawareness #autoimmunedisease #cardicpatient #gallbladdersurgery #heartsurgery #heartbrokenquotes
#weightlossjourney #weightlosstransformation #weightlossdiet #weightlossmotivation #weightlossupport #weightlossprogress #fatgirlfedup #intermittentfasting #loseweightnow #naturalweightloss #extremeweightloss #caloriecounting #caloriedeficit #caloriesincaloriesout #caloriecounter #weightlossinspiration #transformationtuesday #tattoosleeve #tattooinspiration

Took the 👨‍👦‍👦to #benihana tonight and they had SO much fun! I looked at the menu ahead of time and decided what I wanted, and entered it in my tracker so I was all set. Or so I thought. They put butter on EVERYTHING 😱😱😑. I couldn't believe it! I've only been once, and it was YEARS ago, so I had NO idea. I feel like it was an entire week's worth of weeklies. I ended up skipping the rice, but sweet baby Jesus, that butter! Im thinking of throwing 20 points at it and calling it good 🤷🏻‍♀️. Neither their nutrition information or the WW app show me any information to try and track it accurately. Anyone have any other ideas? *
I've been so intentional about my food planning for this trip, it was really disappointing to feel like I had the rug pulled out from under me. 😣 BUT, I know my saving grace WILL be all the planning I've done. As long as I stay in blue dot range the rest of the week, all will not be lost. 💪🏼
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#weightlossjourney #ww #wwsisterhood #wwfam #weightlosssupport #caloriesincaloriesout #weightlosscommunity #wecandothis #accountability #wwfreestyle #50poundsdown #downfiftypounds #50poundslost #eatmoveandbehealthy #somuchbutter

Took the 👨‍👦‍👦to #benihana tonight and they had SO much fun! I looked at the menu ahead of time and decided what I wanted, and entered it in my tracker so I was all set. Or so I thought. They put butter on EVERYTHING 😱😱😑. I couldn't believe it! I've only been once, and it was YEARS ago, so I had NO idea. I feel like it was an entire week's worth of weeklies. I ended up skipping the rice, but sweet baby Jesus, that butter! Im thinking of throwing 20 points at it and calling it good 🤷🏻‍♀️. Neither their nutrition information or the WW app show me any information to try and track it accurately. Anyone have any other ideas? *
I've been so intentional about my food planning for this trip, it was really disappointing to feel like I had the rug pulled out from under me. 😣 BUT, I know my saving grace WILL be all the planning I've done. As long as I stay in blue dot range the rest of the week, all will not be lost. 💪🏼
*
*
*
*
*
#weightlossjourney #ww #wwsisterhood #wwfam #weightlosssupport #caloriesincaloriesout #weightlosscommunity #wecandothis #accountability #wwfreestyle #50poundsdown #downfiftypounds #50poundslost #eatmoveandbehealthy #somuchbutter

Would you believe me if I told you I’m gonna give pizza Friday’s a break ? If it’s one thing I hate , it’s starting the weekend off with crappy pizza ( and that’s what happened last night ) I know you shouldn’t live for the weekend and all , but I currently am and pizza is apart of it ( A HUGE Part of it @kathy_madleamer liked the pizza last night , I wasn’t a fan 🤷‍♂️ Hopefully this will make up for last nights Mistake 🍕 
#blakespiration #theblakediet #IF #pizza #saturday #omad #intermittentfasting #pizzagate #carbs #caloriesincaloriesout #jamieclub🤘🏼

Would you believe me if I told you I’m gonna give pizza Friday’s a break ? If it’s one thing I hate , it’s starting the weekend off with crappy pizza ( and that’s what happened last night ) I know you shouldn’t live for the weekend and all , but I currently am and pizza is apart of it ( A HUGE Part of it @kathy_madleamer liked the pizza last night , I wasn’t a fan 🤷‍♂️ Hopefully this will make up for last nights Mistake 🍕
#blakespiration #theblakediet #IF #pizza #saturday #omad #intermittentfasting #pizzagate #carbs #caloriesincaloriesout #jamieclub 🤘🏼

Today is day 1 once again...😞
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I just didn’t expect this out of this transformation...
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Few months  ago i made the decision to gain weight because i want it more “SHOULDERS” but A fortunately i didn’t go right😔
.
If you been following me i used to be 300lbs 6 years ago, and since then i have done many many transformations but this one didn’t go as it was planned, i have been in depression since then, i have tap into all my emotions from when i used to be 300lbs 😔
.
You might think i sound too cheesy but i been in depression since November, i don’t have energy, i feel super angry all the time, my clothes don’t fit me no more, to be honest i feel like like everything is not going right..
.
I Wake up every single day and i just want to stay sleeping to avoid the day.. besides that
.
I injured my hamstring a week  ago and damn it all of this feelings got super worst😣.
.
 My friend to be honest with you i got to a point were even going to the gym was a pain😔 but hey.
.
Today is day 1 again i don’t want to feel like this no more💪
. 
I understand This didn’t go as planned but it’s time to get back on track and not only that but removed all of this depression thing i don’t want to feel like this no more💪
.
If you want to be part of this transformation go to the link in my bio and subscribe to my YouTube channel so you see how this transformation turns out 💪
.
Now is time to work💪
Good night familia 😘

Today is day 1 once again...😞
.
I just didn’t expect this out of this transformation...
.
Few months ago i made the decision to gain weight because i want it more “SHOULDERS” but A fortunately i didn’t go right😔
.
If you been following me i used to be 300lbs 6 years ago, and since then i have done many many transformations but this one didn’t go as it was planned, i have been in depression since then, i have tap into all my emotions from when i used to be 300lbs 😔
.
You might think i sound too cheesy but i been in depression since November, i don’t have energy, i feel super angry all the time, my clothes don’t fit me no more, to be honest i feel like like everything is not going right..
.
I Wake up every single day and i just want to stay sleeping to avoid the day.. besides that
.
I injured my hamstring a week ago and damn it all of this feelings got super worst😣.
.
My friend to be honest with you i got to a point were even going to the gym was a pain😔 but hey.
.
Today is day 1 again i don’t want to feel like this no more💪
.
I understand This didn’t go as planned but it’s time to get back on track and not only that but removed all of this depression thing i don’t want to feel like this no more💪
.
If you want to be part of this transformation go to the link in my bio and subscribe to my YouTube channel so you see how this transformation turns out 💪
.
Now is time to work💪
Good night familia 😘