EATING OUT GAME PLAN by @harefit_
🚨Follow me @harefit_ 👈For daily weight loss advice just like this 👍
Weight loss is all about balance, especially when it comes to eating out.
You see a normal person will not consider the amount of extra food they're going to consume that evening. They'll continue to eat their normal diet and whatever they eat at night will just be on top. How do I know this? because this is exactly how I used to eat and I didn't look far off that guy either.
Fast forward to now and although I'm not as ripped as the guy on the right this plan will certainly keep you on track to whatever your weight loss or even maintenance goals are.
BREAKFAST - It starts in the morning. You already know I'm a big fan of intermittent fasting and I used it throughout my whole transformation journey. Skip breakfast, drink water, coffee or zero calorie drinks.
LUNCH - Go for something high protein, low in carbs and fats. The reason is that tonight the food you eat will no doubt be high in both so we're saving it for later. A chicken salad would be perfect here.
DINNER - Enjoy yourself! You've set the groundwork through the day and now is the time to enjoy your night. Be sure not to go crazy here.
Remember going over your calories is still going over your calories and will cause you to gain weight. Checking the menu before hand is a great idea 👍
Wake up the following morning happy that you stuck to your calories, had a great time and get straight back on your normal eating plan 💪
You could even hit the gym to use up any extra energy you ate 😉
I hope you'll no longer fear eating out on a diet and if you know others that this will help please tag them below 👇
What is life without going out now and then and enjoying family time? I'd argue it is likely more 'unhealthy' to abstain from these occasions EVERY TIME. - -
So What do we do? - 👊We prepare.. and plan in advance!👊 -
It is relatively simple - the old saying of 'cheat day' or 'day off' just don't cut it, I'm sorry! -
So we are out tonight and going to not track calories and have a good time! - 🤙🏼What to do? Reduce the amount you eat in the day! It is that simple.🤙🏼 -
This may help you stay within your calorie goal and even if you do go over it will be marginal to what it would be if you ate as normal through out day! - - 🤙🏼The next day, you get back on track and forget it ever happened - YOU DO NOT PUNISH YOURSELF!🤙🏼 -
I’ve posted this before but it never gets old and bears repeating. One thing I’ve learned through this journey is that it all comes down to choices. Not only one day at a time but, one meal and even one healthy choice at a time. Do I have all the answers? NO! Do I mess up and fall off the wagon? OH YEAH! Determination it’s not sold in stores and you can’t order in online either!
Quick MealPrep before rushing off to work this morning. I do not follow a keto diet with low carbs/high fats...I’ve always eaten a low carb diet but I adjust them as necessary (sometimes high). I have implemented some of the keto diet ideas in my meal planning, but I simply follow a low carb diet....my daily carbs are not low enough, nor are my fats high enough to be a part of the keto meal plan.
🚫To eat or not to eat breakfast...🚫 There is a LOT of overwhelming information nowadays supporting both breakfast intake and breakfast omission i.e. diets like intermittent fasting. But which one is ACTUALLY better for your health?
The question should be geared more towards which one is better for YOU!
What I think the bulk of it comes down to is: ◇ PERSONAL PREFERENCE: what feels the best for your own type of body and what gives you the most energy for your specific body demands? There is a lot of research in progress with preliminary results showing that limiting caloric intake through intermittent fasting at least two days a week can help improve neural connections and increase memory and mood. Some patients with IBS also reported decreased symptoms with an intermittent fasting approach. However, other IBS patients reported increased symptom aggravation. At the end of the day, everyone's body is unique and adapts differently under different conditions.
◇ EXERCISE TYPE: are you exercising in the mornings? What type of exercise are you performing? If you're trying to maximize training, competition performance, or performing short-duration, high intensity exercise, then omitting breakfast can actually IMPAIR the way you'll perform. Studies have also shown that omitting pre-exercise breakfasts might impair resistance training, especially if you have been a habitual breakfast eater.
◇ LIFESTYLE: you're daily routine plays a HUGE role in food timing and general diet habit formation. Depending on your job or lifestyle, it may be harder to have a restrictive food window to consume the bulk of your calories within. Likewise, your job may also make it nearly impossible to have the time or effort to consume a large meal in the morning. 🥞What are your own preferences? 🍉
Breakfast fiends or fasters? 🤔
Alhamdulillah after balik umrah ni ada penurunan berat badan.Maybe sbb terlalu byk berjalan walaupun makan pun sama banyak 🙊 tp masih ade penurunan.Camni kena g umrah selalu baru cpt turun lagi...😅
Semoga terus konsisten utk turun lagi berat badan ni.Tak sabar nak mengandung kembar.Meh Amin kan ramai2...🥰🥰
Total lost to date= 4.3 kg
May ALLAH swt ease our journey. آمِيْن يَا رَبَّ العَالَمِيْنَ
Bye bye Bali - see you again in two weeks! 🙌🏻 A few things we love about this wonderful island, that keep us coming back every time:
🌮 amazing raw vegan cuisine, especially those pumpkin ravioli at @moksaubud
🥭 organic juices, fruits and veggies, zero-waste toothbrushes or high-quality spirulina - Bali has it all 🌿 life plays outside, even the kitchens are part of the garden
💛 such a colorful mixture of heart-warming locals, inspiring artists, experienced travelers and other freedom seekers
🥁 waking up to the sounds of Balinese ceremonies, birds and roosters
🏃🏼♀️ sunrise morning run on the small paths through the rice fields
🧘🏽♂️ yoga, meditation, sound healing and more - Bali knows how to spoil any consciousness explorer
Also a Bali lover? What draws you to the island of 1.000 temples again and again? 🌴✨
RANT ALERT 👉
Gosh I am tired of the fitness industry.
I have been active in this industry for over 10 years by now. So many things have changed yet remained the same.
What has changed?
The new diets, the new exercises, the new supplements, the new “WORKOUT PLAN THAT GUARANTEES WEIGHTLOSS”.
What has stayed the same?
The model of selling BULL💩 to clients and people out there that are really struggling and are TRYING to find a good way to live a healthy life.
I often get questions such as: What do you think about this plan? Or this diet? This supplement?
I have been a skeptic of these things since I tried everything in the start of my career. It was exciting. Gave me some motivation. But after a while I wanted to see what happened if I didn’t follow the diet, didn’t follow the workoutplan 100%, didn’t take the supplements. What happened? I got into even better shape! I cleaned my body from the absurd amount of “pre-workout”, “creatine” “protein powder” etc. I found balance in my health. Mentally and physically.
Okay Mona. Sounds good. But what do I do?
We don’t have to find the RIGHT plan, the RIGHT diet. All we need is to eat meat/fish, vegetables/legumes + potatoes or a little brown rice 85% of the week and the rest does not matter. I choose to fill those 15% with fruits and other times PIZZA, CANDY AND WHATEVER THE HECK I WANT.
Oh and with the 85%, I do eat butter, sauces, gravy etc... it is NOT FAT THAT MAKES US FAT. It is the CARBS (white flour) AND SUGAR!
Now having said all this, I can do this without a plan because I have lived this lifestyle for so many years. I recommend doing your own plan. Something that you create and tweak as you go. Exercise 3 times a week where your muscles get to work a bit. Get 2-3 walks/runs in every week where your heartrate gets to dance a bit and your mind gets some fresh air.
With your food intake, live the 85% - 15% for the rest of your life and you will feel awesome. Don’t count calories... don’t weigh yourself everyday. Please. Just don’t. Live your life as if your life depended on it. Find joy in the small things. Take responsibility for your actions.
6 222 hours ago
Post Workout Selfies
Workouts Done for 2019‼️ Round 2
21 Day Fix EXTREME REAL TIME
Pilates Fix Extreme
Good Morning !
My workout is done!
One of the least favorite workouts in this series.
I hate it but I did it.
I am in my 30th HOUR OF FASTING...almost 31 HOUR OF FASTING AT 04:00 AM
I feel great!
I feel detoxed.
I feel less bloated!
Can I make it to the 36th hour?
Wish me luck!
I didn’t skip it.🥴
I feel better that I completed it.
If I did skip it, I’d regret it.
So...persevere and did my best.
I feel better.
NOT A CURRENT PHYSIQUE
This is the one I want to get back to though. Time to start hitting it hard. This was me about 20 pounds ago. Tonight will be about goal setting and making a plan of attack. .
I’m making the decision and taking the responsibility to create my best body to date by the end of this year. Who’s with me? #weightloss#intermittentfasting#hair#gymmotivation#20togo#letsgetit#lastset#goals
Was up at 4:45am (only because my husbands alarm woke me up) and got my ass to the gym! I know, crazy, right?! Think that's the earliest I've ever worked out.
I don't know about you all, but I always feel better after morning workouts. It's like I'm setting the stage for the rest of my day.
Got home and made a breakfast sandwich using @fooddreamer 90 second coconut bread, toasted it, and topped it off with a cheesy egg and 2 slices of Canadian bacon and a cup of coffee. Also got dinner prepped for the fam tonight since I'm working late. They love the chicken parmesan casserole from @fooddreamer and I don't mind making it because it's so easy to put together....literally less than 10 minutes!
Baked Salmon and Asparagus in Foil with Lemon Garlic Butter Sauce
2 slices of salmon fillet
2 tablespoons vegetable broth or chicken broth
1 1/2 tablespoon fresh lemon juice, or to taste
1 tablespoon of your favorite hot sauce (we used Sriracha)
4 teaspoons minced garlic (4 cloves)
Salt and fresh ground black pepper, to taste
3-4 tablespoons butter, diced into small cubes (or ghee)
2 tablespoons fresh chopped parsley or cilantro
1 lb (450g) medium-thick asparagus, woody ends trimmed
1. Preheat your oven to 425ºF (220ºC). Cut 2 sheets of 14 by 12-inch (35 x 30 cm) heavy duty aluminum foil then lay each piece separately on the countertop. In a small bowl, combine the ingredients for the sauce: broth, lemon juice, and hot sauce.
2. Divide salmon fillets onto the aluminum foil near the center then place trimmed asparagus to one side of the salmon, following the long direction of the foil.
3. Sprinkle over garlic and then season with salt and pepper. Drizzle the sauce generously over the salmon fillets.
4. Divide butter pieces evenly among the foil packets, layering them over the salmon and asparagus.
5. Wrap packets in and crimp edges together then wrap ends up. Don’t wrap too tight – keep a little extra space inside for heat to circulate.
6. Transfer to a baking sheet and bake in the oven, sealed side upward until salmon has cooked through, about 9 – 12 minute.
7. Carefully unwrap the baked salmon foil packets then drizzle with more lemon juice and garnish with fresh parsley or cilantro and a slice of lemon. Enjoy!
. #ketolifestyle#ketolife#ketomeals #ketoapprove#lowcarbdiet#ketofam#ketogenic#ketogeniclifestyle#ketosis#ketodiet#fatisfuel#ketocommunity#ketones#ketogenicfood#ketoeats#ketoaf#ketodinner#lowcarbhighfat#ketojourney#ketoliving#ketogains#ketoweightloss#lchfdiet#fatadapted#ketorecipes#ketofamily#intermittentfasting#ketofood
15 97015 hours ago
Cast your votes fasting people... Feel free to add your own variants too 🤣
Remember who you’re setting an example for. There is only one way to lead and that’s through example. People see through your words and notice your actions, and if they admire you, they’ll copy you. Something to think about if you’re a parent.