Today is exactly 2 weeks since I started to monitor what I eat. My fat continues to melt away and somehow even too quickly 🙈 I probably need to add some extra calories.
I was surprised by your reaction to my 10-day transformation. Getting rid of 1 kg in 10 days is super realistic. If you’ve been working out for a long time, you would be surprised what a gorgeous relief can be hidden behind the layer of your fat 😍 My abs were there for years hidden underneath the fat.
I wasn’t in control of my diet as much as I’m now for 2 weeks.. not long at all haha 😅 I try to note everything I eat using the free app LifeSum (not ad btw 😂) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I didn’t exclude dairy products and gluten. I eat dairy products such as Greek yogurt 5% fat, cheese (20 g per day) and coffee with milk in the morning. I eat gluten in the form of whole-grain flour, which I add to my oat pancake or flat bread (water, flour and salt).
I don’t buy bread anymore, because it’s made of weird ingredients and it’s no longer considered a “clean” meal. I also stopped eating pasta and pizza. I had only one cheat meal so far. I ate bread and a dessert at a restaurant.
It’s very simple and everyone can do it. Please, don’t reduce your calories dramatically in order to lose weight quicker. All you need is the optimal calorie deficit and exercises (workouts on my page are ideal for this!).
If you want to lose fat and not muscles, start implementing my Fat Burning workouts from 4 or 12 week Fitness Guides. You can get them on www.trainwithmila.com (link in Bio 👆👆) The First week is Free ❤️ #fatburn
1 605 minutes ago
👋Hello! Finally I found the time to write😅👌 First❤️🤗, then we read⤵️ THIRST TO 🎂🍧🍰🍦🍫🍩 There are several reasons: ✅ Lack of complex carbohydrates in the diet! Therefore, those who are trying to sit on diets all day, in the evening break down🙅♀️ ✅ Large interval between meals! The level of sugar in the blood decreases and the body requires🍫 Try to eat 3-5 times a day (I never skip the snack, otherwise I can eat an elephant later😂)
✅ Consuming fast carbs leads to even more desire to eat them! Since after they are consumed, the sugar level drops as quickly as it rises and u want to increase it again🤦♀️ Useful snacks to help you😁👌✅ lack of magnesium (buckwheat, millet, oatmeal, brown rice, walnut, potatoes ..) and chromium (fish, seafood, broccoli, eggs ..) in the body😉
✅ stress 😑 The easiest way is to fix a problem is to had 🍩 and enjoy😏
But you must understand that you will enjoy just for a few minutes, but then there will be even more disappointments after that🤦♀️ So, get rid of stress or from ppl who creates it for you😏 👋Всем привет! Наконец то нашла время написать😅👌 Сначала ❤️, потом читаем⤵️
ТЯГА К 🎂🍧🍰🍦🍫🍩
✅ недостаток сложных углеводов в питании! Поэтому те, кто пытается сидеть на диетах весь день- к вечеру срываются🙅♀️ ✅ большой промежуток между приемами пищи! Уровень сахара в крови снижается и организм требует 🍫 Старайтесь питаться 3-5 раз в день (у меня перекус обязателен😋, в противном случае я потом могу съесть слона😂)
✅ потребление быстрых углеводов ведёт к ещё большему желанию их съесть! Так как после их употребления уровень сахара также быстро падает, как и поднимается и хочется повысить его снова🙅♀️ Полезные перекусы вам в помощь😁👌
✅ нехватка магния (гречка, пшено, овсянка, бурый рис, грецкий орех, картофель..) и хрома (рыба, морепродукты, брокколи, яйца..) в организме😉
✅ стресс😑 Самый простой способ-заесть проблему🍩 и получить удовольствие😏 Но вы должны понимать, что удовольствие вы получите на несколько минут, но потом разочарований ещё больше🤦♀️ Итак, для стройности нужен СТАБИЛЬНЫЙ ЭМОЦИОНАЛЬНЫЙ ФОН🧘♀️🙌 Так что, избавляйтесь от стресса или от того, кто вам его создаёт😏
2 845 minutes ago
1 76 minutes ago
Make sure to hit that💙button to show some love and share it with your friends!
How to stay consistent with your training?🤔
Simple answer – choose something that you like!
If you find a workout that you enjoy doing you’ll want to keep doing it🙌🏻 You’ll notice how your mood has changed and how good you feel after and you’ll keep coming for more!😎 I absolutely love training, especially when I’m stressed and overwhelmed. It really helps me get out of my own head and feel much better!🧘🏼♀️I clear my mind and have much more energy!
1️⃣Dumbbell Alternating Side Lateral & Front Raises 3x 12reps each side
2️⃣Dumbbell Alternating Upright Row 3x 12reps each side
3️⃣Dumbbell Side Lateral Raises 3x 12reps
4️⃣Dumbbell Front Raises 3x 12reps
Do 3 rounds with 30sec in between every set. If you choose to use heavier weights then do 8-10 reps instead if 12.
Don’t forget to try my 15 min core workout that’s on my YouTube channel!👊🏻Give it a go and let me know how you like it😃Link in my Bio💕
Want to fit back into your old clothes?
🔥 Discover the top five belly fat burning tips & which mistakes to stay awayfrom
➡️ Link in bio: @weightloss_story_
🕱 Just 5 extra pounds of belly fat could cause health issues such as:
diabetes, stroke, heart diesease, depression, bad cholesterol, sleep apnea, low energy & fatigue? 👎🏼
💪 It's never too late to lose weight & get into better shape.
➡️ Tap bio link @weightloss_story_ for a free belly fat burning guide!
🙌CONGRATULATIONS ON HITTING7️⃣0️⃣ , CHELSEA!🙌 One meal at a time,
one pound at time...
You are a rock star, Chelsea. 👩🎤
Thank you for being a motivating force for so many people.
Frustrated that no matter what you do you still can't get rid of your belly fat? 😞
If so then tap bio link: @weightlosswithkim
You'll find a FREE belly fat burning report that'll show you what you need to do to burn belly fat and which mistakes to stop making to get fast results!
7️⃣ Insights to For 2019 From a Health & Wellness Perspective: -
1️⃣ Consistency is more important than perfection. -
2️⃣ Quality (of reps) in resistance training is more important than quantity. -
3️⃣ How much you eat is more important than what you eat. -
4️⃣ Flexibility in your nutrition leads to better results compared to a rigid approach. -
5️⃣ What’s the best diet?
The one you’ll follow. -
6️⃣ What’s the best type of cardio?
The one you enjoy. -
7️⃣ Prioritize these above statements and you’ll be ahead of the game here.
🍊Il fitocomplesso presente nella scorza del frutto acerbo e disseccato dell'arancio amaro si è dimostrato capace di far diminuire sensibilmente il grasso in eccesso, soprattutto quello depositato nell'addome, attraverso un aumento della cosiddetta termogenesi. 🍊La scorza del frutto acerbo contiene una rara composizione di amine simpaticomimetiche, in particolare la sinefrina in grado di aumentare la beta-ossidazione, stimolando così l’ossidazione degli acidi grassi del grasso bruno, che si concentra a livello addominale, e la diminuzione del grasso bianco. Ne consegue l’ottimizzazione del rapporto tra massa grassa e massa magra. 🍊Questa particolare attività termogenica selettiva e la sicurezza d’uso sono legate al fatto che il fitocomplesso agisce selettivamente sui recettori adrenergici beta-3, presenti principalmente nel tessuto adiposo dell'addome e nel fegato, responsabili dei processi di demolizione dei grassi (lipolisi) #arancioamaro#citrusaurantium#bruciagrassi#brucia#grasso#nofat#herbsremedies#rimedinaturali#fitoterapia#erboristeria#losingweight#eatclean#weightlosshelp#fitnesslifestyle
0 116 minutes ago
You never realize how important it is to keep good posture and your back straight, until your back attacks you with muscle spasms that don't allow you to get out of bed, walk, or even use the restroom without feeling extreme pain! .
FML rite now!🤦♂️ lol Oh well, just another struggle to get through. What doesn't kill us will only make us stronger! Let's get it! 💪 .
On another note: these pain pills got me like, Whoaaaa Bruh!🤪
>>>📖 How to lose 7 pounds in 2 weeks, link in our bio @burnfat_daily
Hoy no es el día del ingrediente pero me apetecia compartir con vosotros diferentes formas de hacer ensaladas. Vale si, que la hoja verde sea de lo que sea prime, pero que no nos aburran! Sabiendo bien qué ponerle podemos tener un saciante plato único con todos los nutrientes que necesitamos para funcionar perfectamente!!! 🥗🥗🥗🥗
2 1420 minutes ago
Your only limit is you! Take control of your health with online coaching. Contact me today to get started! 👇🏼👇🏼👇🏼
Looking to burn some belly fat? 🔥
Tap on my profile link to get started! ☝️
Follow 👉 @fatburnnation for fat burning motivation
Follow 👉 @fatburnnation for fat burning motivation
Follow 👉 @fatburnnation for fat burning motivation
Hi 👋, I'm Lia, and I'm a Women's Weight Loss Coach 💪🔥👯
I help busy women lose weight eating a flexible diet and doing just 30 minute home workouts.
Yep, that means we get to eat salads AND doughnuts on this nutrition plan all while burning fat! 🙌
We also never have to leave our warm and cozy home to tone and sculpt our body 😍
If you're like me, then you're sick of cutting out foods to lose weight, and you don't have time for 90 minutes in a gym.
You want to lose weight, get fit, be healthy, and actually enjoy the process...
I went from a size 11 to a size 2 in 6 months, and I did it eating dessert every day and training from home for just 30 minutes a day.
Flexible dieting helped me repair my relationship with food and stop binge eating.
Working out at home helped me gain confidence with exercise, and finally find a workout style I actually liked.
Losing weight IS the goal, but KEEPING IT OFF is the real result we want, right?
Cuz you're capable of losing weight, you know that, but can you keep it off? Do you know how to maintain your results forever?
It's been 4 years and I STILL weigh 127 lbs.
I went from 172 lbs to 127 lbs, and the strategies I share inside my Lean Like Lia online coaching program for women TEACH you how to create the fit lifestyle of your dreams.
If you're ready to ditch your diet, and want to learn more about the strategies I discovered for permanent fat loss the FUN way, comment "💪" and I'll DM you my best tips to get started 😘
Park further away. It's easier to find a parking space in the back of the lot and the extra 100 yards may mean a few extra calories burned!
1 130 minutes ago
The trick to long term dieting results is not about being 100% perfect 100% of the time.
Those that try this quest quickly realize how impossible the task is.
No matter how much you love chicken, vegetables & fruit, you don’t want to eat it every day at every meal.
And the truth is, you have a better chance at long term dieting success if you don’t seek perfection.
The more you restrict your diet, the more you will crave the foods you “can’t” eat. -
And, the more you try to eat perfect, the more the psychological toll it will take on you.
A BETTER APPROACH is to eat healthy most of the time but not all of the time.
Give yourself a little room for a treat here and there. Enjoy the foods you love!
A dietary approach that is not restrictive and allows you to indulge a little keeps your drive to eat healthy alive and doesn’t have you about to go off the rails everytime you see a piece of cake or smell pizza permeating the air.
One approach you can try is the 80/20 rule. Have 80% of your diet come from healthy sources such as lean meats, whole grains, veggies, fruits & healthy fats. And, have the remaining 20% come from the other foods you love.
It’s all about balance.
1 833 minutes ago
What’s for lunch?? Comment below with your favorite!👇🏼
This winterized grain bowl has everything you need to fuel up and stay warm: wheat berries + lentils + arugula, grilled chicken, sweet potatoes, toasted almonds, sliced radishes, & celery 🥗
Want to hear more from me? Subscribe to my newsletter for 📫 weekly updates, #TTPtips, tricks, & a few fun freebies! (link in bio)💫
2 5034 minutes ago
Do you want lose water weight and/or bloating?
•Consistently drink fuck tons of water, your body will retain water if it’s dehydrated for long periods of time. The more you drink the more you flush.
•Eat appropriate amounts of carbs (overeating carbs will have you holding water & bloating, but don’t worry it’s just temporary) and IM NOT SAYING CUT THEM OUT.
•Avoid over-doing it with high sodium foods as well. Aim for somewhere around 2,000mg, or even a bit less. Salt is one of our electrolytes so again everything in moderation.
•Vitamin b6 and magnesium oxide work with the liver to help flush extra water, they’re good for PMSing, bloating & swelling too. If you take a multi these are likely in it.
•Have some peppermint tea, I find it helps with bloating
•Eat asparagus, it can act as a natural diuretic
•Sweat it out!
It only takes one meal to re-gain water weight & bloating so don’t get hung up on it. To understand fat loss check back a few posts. While you’re at it throw away your scale and find a new way to track your fitness progress💪
Work hard, stay hydrated & take your multi! 🙃
Vuoi anche tu, #tornareinforma con un #PROGRAMMA intelligente, che RISPETTA la nostra SALUTE e ti AIUTA pure a MANTENERE il RISULTATO nel tempo?? Allora ... 🃏🃏🃏
Scrivi 'OK' tra i commenti e ti illustrerò il programma più adatto alle tue esigenze!!!
1 140 minutes ago
Weight Loss Tip: Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
👋🏻 Hey there, Sexy! Ready to stay healthy and incorporate #sexymitea into your #healthylifestyle ❓Wanna place your sexymi order but you haven’t quite made it to payday yet? GUESS WHAT! We have partnered with #afterpay so you can shop now, and pay later! First time using afterpay customers pay a small portion up front, then payments every 2 weeks 👏🏻 interest FREE! Return users pay NOTHING up front! Tell me you’re as excited as we are! 🤪 Add to cart now 🛒 and choose afterpay at checkout!
Stay Sexy | Stay Healthy | Stay Fit
How to understand the scale so it doesn’t own you.
If the scale went up, and you haven't been eating thousands of extra calories, it's not fat.
Possible Reasons: - You ate more carbs and salt than usual. Both cause your cells to store extra water. Get back to your regularly scheduled programming, and eventually that water will go buh-bye. But you have to be patient.
It’s by far the hardest part. Because when that number goes up all you want to do is throw in that towel. You feel like nothing is working and it’s frustrating. The most important thing to do is NOT throw in that towel. Nothing is more important, because results come from repeating behaviors over and over again. If you quit, you’re not repeating those behaviors. And you’re not going to get any closer to where you want to be.
You ate late. Part of the extra weight is the actual meal you ate, and the other part is likely water retention from the sodium in that meal.
You're constipated or need to poop. Yup💩. Your muscles are sore from a hard workout. Soreness indicates inflammation. Your muscles store water as part of their recovery process. All temporary. Chillllll.
You're ovulating, or right before your period, or have your period. Each phase can cause water retention. Some women experience more water retention during certain phases than others. I know 🙄. The scale is a useful tool because it lets us see how our weight is trending over time. Over a few weeks is it going up? Down? The same? Going up is an indication that we need to cut down on our food intake, increase exercise (or maybe start?), or both. Adjusting your diet is always more effective than trying to out-exercise a diet that is too high in calories, so always start with tracking your food first and seeing where you can cut down.
If you can see the scale purely as feedback, by all means, use it, because it sure can be helpful. And if not, then you know what? Measure your progress in other ways. Your clothes fitting better, sleeping more soundly, having more energy and a better outlook on life - those are all signs that whatever you’re doing is working.
Keep working. Keep doing. Don’t give up.
Why do I continue to work towards my heath and fitness after 3 years?!? Because I want to live healthy and fit for all the YEARS of my life to come!!
➡️Easy!?! Absolutely not!! But the best part is that ➡️I WORK HARD ON ME and I HELP, ENCOURAGE, and MOTIVATE PEOPLE TO GET THEIR OWN RESULTS!!
➡️➡️want results?! WEEK2 YOU VS YOU FITNESS CHALLENGE!! Inbox me for details!
5 485 hours ago
It’s such a powerful word!! You can simply transform anything all you need is time, work, and the right tools to do the job! Most importantly you need to want to transform as bad as you need to breathe...what’s not important to you will never get the light of day!
Learn from yourself...you have a lot to teach you! ➡️➡️➡️ YOU v.s YOU ⬅️⬅️⬅️ 30 DAY FITNESS CHALLENGE 📥
DM ME!! Includes...
✅Contest ✅Me as your coach 🙌🏽
Get your FREE Guide Now! 📚 🥗 Click the link on my bio 👆 👆
Craving lettuce wraps this week! 🥙🌮 You can save a lot of cals by switching to lettuce wraps (even, often, if you bulk up on the insides & toppings! 😋) •
Now, of course, calories aren’t the only important piece of nutrition information- watching calories depends on your personal needs & goals! However, by making this switch you can ALSO cut back on refined starches from the white flour, which I do recommend! Vary your choices through the week to get a range of health benefits 🙌🏼
All credits to @collegenutritionist✨ •
MUSCLE GAIN AND FAT LOSS FOODS by @kruckifitness
Depending on your goals, whether you're trying to gain muscle or lose fat, there are specific foods for each goal that can help you hit those calorie numbers right. -
For fat loss, you want to mainly stick to micro nutrient dense, high volume foods. Things like watermelon, strawberries and raspberries are all great fruits that you can eat a lot of without too many calories. The same can be said for the other foods.
For muscle building foods, high calorie foods can be really helpful. That's why things like coconut and olive oil are in there. It's a very easy way to get more fat in. Also, good high calorie foods with good carbs are bananas and granola. And on top of good fat sources, peanut butter, almonds and avocados are great additions to throw in for more calories.
Choosing the right foods depending on your goals can make things a lot easier. -
What's your favorite food on this list? Let me know in the comments!