👇🏼Fat Loss vs Weight Loss👇🏼
Do you ever feel like you’re doing everything right but the scale is not moving or has even gone up 😕
Yes I’ve been there and have been very frustrated when this happens. However, once you look at the science behind it and realised that it’s a very normal thing to occur, then you’ll be less stressed when this happens.
Your weight will fluctuate everyday and may even on an hourly basis. This is why I encourage people to weigh themselves every morning and then take an average measurement at the end of the week.
When your fat cells lose fat, it will then begin to maintain it’s size by filling up with water.
This can happen over a day or even a few days. So not seeing the scale move everyday is totally normal.
You can be losing fat even though your weight is staying the same.
Once water is released from the cells, your weight will go down.
Weightloss will come in waves, so be patient and stay consistent.
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Comment your maintenance calories below 👇🏼 by cc @smurray_32⠀⠀⠀⠀⠀⠀⠀⠀⠀
People often struggle to find a good, honest starting point for their calories (and macros) and most of the time will over complicate things and get extremely stressed out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼Step 1�Take your weight in kg and multiply it by 22 or weight in lbs and multiply by 11⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼Step 2�Multiply that number by either an activity factor that best suits your lifestyle:�•Sedentary = BMR X 1.2 (little or no exercise, desk job) •Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) •Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) •Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) •Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Track your weight for 1 whole week (preferably 2) and take an average of your weigh ins. Based on whether your average weight is up or down compared to your previous week’s averages, you then know whether you are in a surplus or deficit and whether you have to increase or reduce calories to TRULY find your maintenance requirements⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rinse repeat until you find your true maintenance….. simple (although maintenance will still vary daily tbh)⠀⠀⠀⠀⠀⠀⠀⠀⠀
#musclefood #fatlossjourney #macros #irishfitfam #deadlifting #healthylifestyle #gymmemes #nutritionfacts #nutritional #fatlosstips #fatlosscoach #onlinecoach #personaltrainer #physiology #hypertrophy #weightlossideas #weightlossdiet #healthyme #flexibledieting #weightlossgoal #dietstartstomorrow
VEDRINI GIVEAWAY PETKOM
Razveseli bližnjega Vedrini zelenom lećom i napravi mu vege burger - pronađi recept za popečke od zelene leće na www.vedrini.hr. Kako
➀ U komentaru označi prijatelja kojem želiš da poklonimo Vedrini nagradu
➁ Neka nas zaprati tu i to je to ☝️
Komentirati možete koliko želite, samo svaki puta označite drugu osobu u komentaru! 🤞 Dobitnika izvlačimo u ponedjeljak 2.3.20. SRETNO!
Here’s a warming Ethiopian Berbere Curry recipe for dinner - full recipe is written below so save this one! 👇
This delicious curry is inspired by Ethiopian cuisine and uses a spice blend called berbere. I would describe it as a spicy masala – it has a fantastic heat to it. It tastes phenomenal with the mangetout and greens, but you could use any vegetables you have to hand. I learnt the trick of adding nut butter to rice from a young Zimbabwean chef who told me it was a staple in their cuisine. It adds protein to the wholegrain rice and tastes wonderful with this curry.
250g Red Camargue rice, soaked in water for at least 20 minutes, then drained
2 Tbsp coconut oil
2 Red onions, thinly sliced into half-moons
3 Tsp berbere spice blend
100g Baby tomatoes, halved
100g Peas (fresh or thawed)
150g Broccoli, florets broken into 3cm pieces
400g Tin chopped tomatoes
400g Tin coconut milk
350ml Vegetable stock
1 Tbsp peanut butter (smooth or crunchy)
25g Fresh coriander, finely chopped
INSTRUCTIONS (Serves 4)
Melt the oil in a large saucepan over a medium heat, then add the onions with the spice blend and cook for 2 minutes, stirring. Add the baby tomatoes and cook for a further minute. Toss in the peas, mange-tout and broccoli florets, stirring to coat them in the spices, then add the chopped tomatoes and coconut milk. Bring to a simmer and cook for 10 minutes while you cook the rice.
Tip the rice into a dry saucepan over a medium heat. Cook the grains for 1–2 minutes until they are dry and smell toasted, then add the vegetable stock and peanut butter, stir, cover and simmer for 15 minutes until the rice has absorbed the water and the grains are cooked.
Fold most of the coriander into the curry and scatter the rest on top of the rice as a garnish, then serve.
What’s on the menu for dinner tonight Let me know below 👇
#FeedFeed #FeedFeedVegan #DinnerRecipe #Dinner #Vegetarian #plantbased #WhatTheDoctorOrdered #TheDoctorsKitchen #DoctorsKitchen #EatToBeatIllness #LifestyleMedicine #Nutrition #HealthyRecipes #Nutritional #PlantPowered #DairyFree #Bowls #Berbere #Spice #MealPlanner #VeganDinner #VeganRecipes #flashbackfriday
🌾Очень вкусная паста 🍝, благодаря невероятному соусу. Идеальное блюдо, когда на пороге гости 👬 15 минут и готово. Спагетти можно взять без глютена, например киноа и рис. Тогда получится очень полезное блюдо ☝️🍆
Цветная капуста - маленький кочан
Кокосовое молоко - смотреть по консистенции ( молоко можно взять любое растительное)
Кешью - 1 жменя
Дрожжи дезактивипованые Nutritional yeast - 1 ст. л.
Перец черные- 1/2 чл
Соль розовая 1 чл
Кешью замочить на ночь или на 15 мин в горячую воду. Цветную капусту отварить 10 минут, воду слить. Смешать в блендере кешью, капусту, специи, дрожжи и кокосовое молоко. Молоко добавляйте и смотрите по консистенции. Макароны отварить и залить соусом.
Честно, я ещё не встречала человека, кому бы не понравилось это блюдо ! 🍝
Всем тепла 🌞 добра 🙏 любви ♥️
#люблюямакароны #паста #веганскаяпаста #полезныемакароны #nutritional yeast #дезактивированныедрожжи #веганскийсыр #веганскиеблюда #быстрыерецепты #полезныерецепты
The #chirimoya (spelled accordingly with the Spanish language rules)or #cherimoya is the #fruitof the speciesAnnona cherimola, which generally is thought to be native toEcuador,Colombiaand Bolivia then transported to theAndesandCentral America.Today, cherimoya is grown throughout South Asia,Central America,South America,California,Portugal, southern Andalucia (La Axarquia), and South of Italy (Calabria).
Thefruitis oval, often slightly oblate, 1020cm long and 710cm in diameter, with a smooth or slightly tuberculated skin. The fruit flesh is white and has creamy texture, and has numerous dark brownseedsembedded in it.
When ripe, the skin is green and gives slightly to pressure. Large fruit which are uniformly green, without cracks or mostly browned skin, are best. Unripe cherimoyas will ripen at room temperature, when they will yield to gentle pressure. Ripe fruits keep better in the refrigerator. If the skin is allowed to turn fully brown, yet the flesh has not fermented or gone bad, then the texture can be custardlike. Often, when the skin turns brown at room temperature, the fruit is no longer good for human consumption. Also, the skin turns brown if it has been under normal refrigeration for too long a day or two maybe.
The fruit can be chilled and eaten with a spoon, which has earned it another nickname, the ice cream fruit :) #Nutritional value: In a 100 g serving providing 75calories, cherimoya is an excellent #source (> 19% of theDaily Value, DV) of #vitamin B6and a good source (1019% DV) ofvitamin C, #dietary fiberandriboflavin(table). (C)
Its really #delicious fruit and Im lucky to be here when the season just started and it will finish in 2 weeks. Chirimoya cannot be exported because it doesnt last long usually only few days.
Welcome to Spain! :)) #Andalucia #Andalusia #travel #trip #discover #spain # # # #Spanish #healthyfood #food #fruit #cuisine
Here’s the deal ... If there is something that you use that works... beyond what you even hoped for , would you tell anyone else about it🤷♀️.
Three years ago, i used the same nutritious shake that i do today , but i took it for granted. 💡 I thought it would be the same as mixing up my own shake with fresh spinach and whatever other great things i could put into my drink. The result was unimpressive 😒. My hair and nails, after two years of doing my own thing, were suffering. I had chipped and shredding nails. My hair was more dull and breaking 😖.
Now , since July, I’ve been drinking the nutrition packed shake every day that i used to over three years ago. 😋.
My hair is getting healthy and shiny, and my nails are no longer shredding. My energy has greatly improved too. .
I am a night shift respiratory therapist who works in a hospital for 12 hour shifts three nights a week. 🌒🌒🌒 .Then i flip back to days 🌞on my days off. You can imagine how this compromises my sleep. .
Now, i do go ahead and exercise everyday. 🧘🏼♀️AND , i eat more healthy foods and do not eat as much junk food since i am well nourished!
My shake is a game changer💫.
I never want to give it up again, and I also buy it for my husband 🧑🏻🦰. .
My husband’s “vegetables” of choice are green beans, peas, corn, and occasionally asparagus. Oh! Let’s not forget potatoes. 🤣He’ll eat those ! So, naturally there is a concern that he is getting proper nutrition 😨.
Like i say, if something is REALLY good for you , you want your family to have it too . (Vitamins from those bottles are NOT the same as food)
I’m not afraid to buy healthy great food, even if i have to pay a little more for it. .
Sure! Crap is cheap....
If you would like more information on my shake , i would love to talk to you. .
(I get mine at a discount, and i can tell you about that too.)
#nutrition #nutritiontips #nutritional #husbandandwife #husbandandwifeteam #husbandsofinstagram #husbandandwifeforlife #family #healthylifestyle #healthyish #healthybodyhealthymind #healthysmoothies #healthyfoods #healthyvegan #healthybreakfastideas #healthylifestyles #healthyjourney #healthyfamily #fitfam
My foraging group the #wildspirits were in Warburton over the summer holidays and we picked some lovely #QueenAnnesLace. This beautiful #flower is plentiful along the roadside in the #Yarraranges during #summer. Beyond just a beautiful cut flower this plant has many other uses too. Did you know you can #eat the #root It is a white carrot like #taproot although much smaller than conventional carrots. You can also eat the flowers by dipping them in batter and frying them! There is a look alike plant called #hemlock which is poisonous so please be sure you know what you are picking. It’s actually very easy to identify the difference between the two because of a beautiful story about how Queen Annes Lace got it’s name. In the centre of the white lacy flower is a single tiny red flower which the fairytale tells is a drop of Queen Annes blood where she pricked her finger while stitching the lace. Isn’t that beautiful! My name is Nicoleen and I am the Flamekeeper, an #artist, #naturalist and #energyhealer who runs regular #foraging events in #Frankston in which I share my knowledge of #wild and easily available suburban #plants and their #spiritual, #medicinal and #nutritional benefits. If you are interested please join Nicoleen Flamekeeper on facebook.
#plantmedicine #herbal #wildspirits #vegan #naturalhealth #weeds #sustainable #survival #wildfood #flamekeeper #climatecrisis