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05/11/2022

If you're looking to lose weight, high protein foods are a great way to help. They keep you feeling full and satisfied, so you're less likely to overeat. Plus, they help you build and maintain lean muscle mass, which burns more calories than fat. So include plenty of protein-rich foods in your diet, like lean meats, fish, eggs, beans, and nuts.

25/10/2022

Looking to shed some pounds? Check out these simple tips that really work! These tips will help you slim down in no time. Read more at dieticity.com

25/10/2022

Looking to shed some pounds? Check out these simple weight loss tips that really work! These tips will help you slim down in no time. Read more at dieticity.com

30/09/2022

Count Of Dominos Pizzas

28/09/2022

There are many benefits of doing wall sits, and they're a great way to improve your leg strength and endurance. Here are some of the top benefits:

1. They're great for your quads. Wall sits target your quadriceps, which are the large muscles in the front of your thighs. Strong quads can help you with activities like running, jumping, and climbing stairs.

2. They can help improve your knee stability. When you do a wall sit, you're also working on stabilizing your knees. This is important for preventing injuries and improving performance in sports that require quick movements or changes in direction (like soccer or basketball).

3. They can improve your balance. Doing wall sits regularly can help train your body to maintain better balance overall. This is because when you do a wall sit, you have to engage all of the muscles in both legs equally to stay upright. Over time, this helps develop better muscle control and coordination, which leads to improved balance.

4. They’re perfect for at-home workouts will sits don’t require any equipment other than a sturdy wall – making them perfect if you want to get some exercise in but don’t have access to a gym or workout equipment.

25/09/2022

Calorie count in chicken Nuggets

23/09/2022

When it comes to , there are a lot of different ways to prepare them. But how do the in each type of egg differ? Let's take a look:

Scrambled eggs: A scramble typically has about 148 calories. This number will change depending on what you add to your scramble (such as cheese or vegetables).

Boiled egg: A boiled egg has about 155 calories. This number will also change if you add anything to the boiling water (such as vinegar).

Poached eggs: Poached eggs have about 143 calories each, depending on how they're prepared. If you add any additional ingredients (like cheese), this number will increase.

Fried Eggs: Fried eggs have about 196 calories each, again depending on preparation methods. If you use butter or oil in your frying pan, those numbers go up!

18/09/2022

If you're looking for a way to improve your overall health and fitness, you may want to consider adding squats to your daily routine. Here are just a few of the benefits that you can enjoy by doing squats every day:

1. Stronger muscles: Squats target all of the major muscle groups in your legs, including your quads, hamstrings, and glutes. By consistently working these muscles, you'll see an improvement in their strength over time.

2. Increased calorie burn: Not only do squats help to tone and shape your lower body, but they also boost up your metabolism and help you burn more calories throughout the day.

3. Improved mobility: If you sit at a desk all day or spend most of your time on your feet, regular squatting can help improve flexibility in both hips and knees while also strengthening the surrounding muscles and ligaments. This can lead to better mobility overall as well as reduced risk of injury down the road.

12/09/2022

Brown bread is made with whole wheat flour, which contains more fiber than white flour. Fiber helps to keep you feeling full longer after eating, so you're less likely to overeat. Brown bread also has a lower glycemic index than white bread, meaning it won't cause spikes in your blood sugar levels that can lead to and .

10/09/2022

When it comes to weight loss, a healthy is key. Your metabolism is responsible for burning and converting them into energy. A slow metabolism can make more difficult, while a fast metabolism can help you lose weight more easily. There are several things you can do to support a healthy metabolism and promote weight loss:

• Eat plenty of protein: Protein helps build muscle, which in turn helps boost your metabolic rate. Make sure to include protein at every meal, including snacks. Good sources of protein include lean meats, poultry, fish, beans, tofu, nuts and seeds.

• Get enough exercise: Exercise not only burns calories but also helps increase muscle mass. The more muscle you have the higher your resting metabolic rate will be (meaning you'll burn more calories even when you're not exercising). aim for at least 30 minutes of moderate-intensity exercise most days of the week.

06/09/2022

We all know the feeling. You're in the middle of a work day, or maybe you're just relaxing at home, when all of a sudden you get hit with a for your favorite food. It's like nothing can satisfy you until you get that specific dish. But what if we told you that there are ways to fight off those cravings? Here are some tips on how to get rid of food cravings:

1) Drink plenty of water: Thirst can often be mistaken for hunger, so make sure to stay hydrated throughout the day. Drinking a glass of water before meals can also help fill you up and prevent overeating.

2) Eat regularly: Skipping meals can actually increase your chances of getting cravings later on. Make sure to eat breakfast, lunch, and dinner at regular intervals throughout the day to keep your metabolism going and stave off those pesky hunger pangs.

3) Get enough sleep: Believe it or not, but being tired can also lead to increased food cravings! Be sure to get 7-8 hours of sleep every night so that your body is well rested and less likely to crave snacks during the daytime hours.

05/09/2022

If you're thinking about intermittent fasting, there are a few things you should know before getting started. First, it's important to understand that there is no one-size-fits-all approach to fasting – what works for one person may not work for another. Second, be sure to listen to your body and pay attention to how you feel while fasting. And third, don't be afraid of making mistakes – we all do it!

29/08/2022

I'm sure you've all seen the ads for Doritos Flamin' Hot and Lays Flamin' Hot chips and are wondering which is better for weight loss.

Doritos Flamin' Hots have a bit more of a kick to them than Lays Flamin' Hots, but both are packed with flavor and will help keep your cravings at bay. They're high in calories. So make sure to eat in low quantities.

What would you choose in terms of taste?

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27/08/2022

Fresh bananas are a great source of dietary fiber, which can help you feel full after eating them and may aid in weight loss.

A whole banana is a much better option than banana chips. Still, if you’re craving something crunchy you can have them.

Banana chips are much higher in calories, total fat, saturated fat, and sugar than either potato or vegetable chips. Baked or dried banana chips with no added sugar are a better option, but you should stick to a small serving regardless.

26/08/2022

There is a lot of debate surrounding brown rice vs white rice when it comes to weight loss. Some people swear by the benefits of eating brown rice, while others find that white rice works better for them. So, which one is really better for weight loss?

Well, it all depends on your own body and what works best for you. Generally speaking, though, whole grain foods like brown rice are considered healthier than refined grains like white rice. This is because they contain more fiber and nutrients than their refined counterparts. They also tend to be more filling, which can help you eat fewer calories and lose weight over time.

That said, if you’re not used to eating whole grains or if they don’t agree with your stomach, then switching to brown rice may not be the best idea. In that case, stick with what works best for you and try incorporating some healthier whole grain alternatives into your diet instead – like quinoa or barley!

24/08/2022

Diet mistakes that you make

23/08/2022

1 cheesecake factory salad = 5 slices of pepperoni from domino's pizza. What do you think??

I wanted to make this comparison for you to see how a salad can be more caloric, high in sugar, high in fat than a pizza if we don't know how to control it in terms of portions and quality of ingredients!

21/08/2022

Choice 1: BURGER. This choice MIGHT be great for somebody in a hurry, who expected to eat a respectable measure of calories. This would process rapidly.

Choice 2: FOODS. This choice is more great for those in deficit, or with a high appetite. How much food on this side will take significantly longer to process and keep you more full for longer.

Both have their own pros, and both have their own cons for different people with different nutritional targets or goals

19/08/2022

When I compared these two products, I never thought that the difference would be so great!

03/08/2022

Why weight lifting is important?

28/07/2022

What's your favourite protein?

When it comes to protein sources, Its best to vary throughout the week Different sources of protein contain different essential vitamins and nutrients. Red meat is rich in vitamin B12 and iron whereas fish like salmon or sardines are high in omega-3 fatty acids.

Eating too much of the same foods over and over again not only gets boring but can lead to dietary deficiencies.

Chicken or turkey

white meat is the leanest choice, but I wouldn't give up on dark meat if you skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium. Chicken is also easy to cook.

Beef

lean meat delivers up to 27 grams of protein, along with a healthy dose of iron, zinc, vitamin B12 and numerous other nutrients.

Pork

contains branched-chain amino acids BCAAs which are key in supporting muscle recovery. If you choose lean pork it is not that high in fat.

Shrimp

a type of seafood very low in fat, 0.3g per 100g and gives you 24 grams of protein. It is rich in vitamin D, niacin, selenium and vitamin B12. Moreover, they contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage.

Cod

a great source of vitamins B3, B6 and B12, as well as omega 3, all provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18g), low in calories and little fat.

Salmon

iron, zinc, niacin, vitamin B6+ vitamin B12, in addition to a whole host of other nutrients you need for good health. It tends to be very high in heart-healthy omega-3 fatty acids.

I recommend you vary your protein aources by incorporating fish, red meat, chicken, but also eggs + beans + vegetables + nuts keep you feeling great and covering all your dietary deficiencies.

24/07/2022

9 simple tips to reduce calorie intake and lose weight

22/07/2022

I'm definitely not a hater of some salty chippies

BUT

it's also important to just be aware of what a side of chippies can add calorie wise to your meal.

20/07/2022

What would you choose?

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19/07/2022

Do you let the number on the scale dictate whether you have a good day or not?

If so, you’re definitely not alone.

Your body is about 70% water - so almost all short term changes are water related

Could be you had a hard workout yesterday and have some inflammation while your body is recovering

Could be that you ate a bit more salt yesterday

Could be that you didn’t drink ENOUGH water and have some retention

Could be that you had more refined sugars yesterday and are a bit more bloated

Whatever the reason is it’s important to realize that the increase is VERY short term

To see the real changes in fat and muscle you’ve got to look at the overall weekly trend

And honestly, the best way to see your progress is to find a pair of pants that are a bit too tight and try them on every week.

You may be pleasantly surprised that even if the scale hasn’t budged, the pants fit a bit better 😉

If you’re going to say that you can eat 15,000 calories in a day then I REALLY doubt you keep it all down nor would your body actually be able to create that much fat mass in such a short amount of time

15,000 is just a rough estimate anyway.

I think you get my point 😊

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Why weight lifting is important?

I'm definitely not a hater of some salty chippies BUT it's also important to just be aware of what a side of chippies can add calorie wise to your meal. #caloriecount #caloriecounting #calorie

Do you let the number on the scale dictate whether you have a good day or not? If so, you’re definitely not alone. Your body is about 70% water - so almost all short term changes are water related Could be you had a hard workout yesterday and have some inflammation while your body is recovering Could be that you ate a bit more salt yesterday Could be that you didn’t drink ENOUGH water and have some retention Could be that you had more refined sugars yesterday and are a bit more bloated Whatever the reason is it’s important to realize that the increase is VERY short term To see the real changes in fat and muscle you’ve got to look at the overall weekly trend And honestly, the best way to see your progress is to find a pair of pants that are a bit too tight and try them on every week. You may be pleasantly surprised that even if the scale hasn’t budged, the pants fit a bit better 😉 If you’re going to say that you can eat 15,000 calories in a day then I REALLY doubt you keep it all down nor would your body actually be able to create that much fat mass in such a short amount of time 15,000 is just a rough estimate anyway. I think you get my point 😊

Exercise is so much more than losing weight Sure, it’s a tool you can use to help but it’s definitely not the most important factor It’s important to look at training as a way to get stronger and to improve your cardiovascular endurance rather than just as a weightloss tool though From a weight loss perspective, training alone won’t give you great results And if you don’t get good results, you’ll probably quit. If you make your training about getting stronger and healthier, you WILL get good results and stick to it longer The more consistent you are, the more weight you’ll be able to lose The main factor behind whether you’ll be able to lose weight is and will always be your nutrition So take the pressure of losing weight off of your workouts and put it towards your eating When you’re in the gym just focus on getting as strong as you can and pushing your cardiovascular limits You’ll see amazing results in how you look and feel And if you’re eating in a reasonable deficit, you’ll lose the weight you want to as well 😊

Everything you could ever want to know about weight loss is readily available to you. Reading articles, studies, looking at YouTube videos etc are all great for learning about new concepts of nutrition and fitness. The problem is, gathering this info is pretty much useless if you don’t actually use it. Someone that knows 1 thing about losing weight and takes action on it consistently will be WAY ahead of someone you knows everything but does nothing. Collecting info makes us feel good and as though we are making progress...but we aren’t. It’s just a form of procrastination Don’t get me wrong. It’s important to have the right information. The only way that you’ll really know if something is right for you is if you actually try it...consistently. Even if something is scientifically sound does not mean that it’s ideal for you. Stop zig zagging from one diet or supplement to another. You know what you have to do. If you’ve read even one of my posts I’m sure you’ve got enough info to start making a change and getting results. Stop procrastinating. Choose your method and get going. Every day you spend analyzing is putting you an extra day away from your end goal. You can make small changes along the way but stick with something and let the momentum build 💪🏼 Please share with someone who needs a little reminder 🙏🏼 Credits @roballenfitness #fatloss #fatlosscoach #fatlossmotivation #fatlosstips #weightloss #weightlossjourney #nutrition #diet #action #mtlfitness #weightlosstips #transformation #fatlossprogram #fatlossprogram #procrastination #nutrition #weightlosstransformation #postpartumbody #homeworkout #fatlosshelp #fatlossforwomen #sustainablelifestyle #losefatgainmuscle #losefat #stubbornfat #bellyfat #workouthelp

Sorry if I missed skinny tea, detox drinks and waist trainers None of them ranked in the top 10k So the big and most obvious one is being in a calorie deficit. If that’s not there then none of the others are going to be able to replace it What sleep, exercise and protein all do though is HELP you create and maintain that deficit. Without enough quality sleep, you will struggle to function optimally, to be able to sustain a healthy deficit and be able to perform your workouts. Sure, you CAN still lose weight...but it’ll be more challenging Sufficient protein will help ensure that you maintain muscle mass and will help you FEEL more full Strength training will also help maintain your muscle mass which will, in turn, keep your metabolism higher (takes energy to fuel those muscles) Cardio training can help burn more calories (thus helping create the deficit) - this can be anything from walking to high intensity interval training (HIIT) Fat burners are a waste of money Credits @roballenfitness #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #mtlfitness #diet #fatlossprogram #losefat #patience #montrealfitness #dietplan #caloriecounting #postpartumbody #burnfat #fatlossadvice #dieter #weightlosshelp #shred #healthylifestyle #fitness #fitnessjourney #fatlossworkout #fatlossfoods #fitnesstips #diettips #fatlosstransformation #repost

Here are some tips if you’re trying to lose weight. You don’t need anything extreme. In fact, the more extreme, the less chance of it working 👎🏼 I’m always saying “be in a calorie deficit” - well, if you make these simple tips your everyday habits then you’ll probably find yourself in that magical deficit. Without tracking, cutting out carbs or doing special workouts I know that while healthy habits seem very simple, actually executing them ON A REGULAR BASIS can be quite difficult Don’t strive for perfection. Just try to be a little bit better overall week after week. The results will give you motivation to continue PLEASE stop looking for shortcuts. They only make the process longer… I do know how to help you lose weight but it requires effort, consistency and patience. Plus, working hard for something makes it all that more special when you get there, right? 😉 Stop starving yourself, jumping from diet to diet and doing hours of soul crushing cardio. Stick to the basics and enjoy the journey 😊 Credits @roballenfitness #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #mtlfitness #diet #fatlossprogram #losefat #patience #montrealfitness #dietplan #caloriecounting #postpartumbody #burnfat #fatlossadvice #dieter #weightlosshelp #shred #healthylifestyle #fitness #fitnessjourney #fatlossworkout #fitnesstips #diettips #fatlosstransformation #fitnessmotivation

What’s the best workout to lose fat? I get that question at least 10x a week. And it makes sense because if your main objective is to lose fat then obviously you want to do workouts that will lead to losing fat, right? The problem is that working out is really a minor factor in your overall fat loss journey No amount of working out will get you results unless you’ve got your nutrition under control So workout primarily to build muscle or at least get stronger That will help with increasing your metabolism and ultimately making it easier to keep the weight off In order to lose the fat though, you’ll need to create that deficit with your eating Sure, adding cardio will give you a little boost but the biggest factor that will dictate whether you lose fat won’t be your workouts… It will be your nutrition So eat to fuel your body and to create a reasonable deficit And workout to get strong, build muscle and to reshape your body 💪🏼 Credit @roballenfitness #fatloss #fatlosscoach #fatlossmotivation #fatlosstips #weightloss #weightlossjourney #nutrition #diet #action #mtlfitness #weightlosstips #transformation #fatlossprogram #fatlossprogram #procrastination #nutrition #weightlosstransformation #postpartumbody #homeworkout #fatlosshelp #fatlossforwomen #sustainablelifestyle #losefatgainmuscle #losefat #stubbornfat #bellyfat #workouthelp

The reason why most people struggle with losing weight isn't because they are doing the wrong things. It's because they just don't try for long enough Of course some things will work better than others and some will be more sustainable But no matter what your strategy for losing weight is, if you don't give it time to work, how do you even know if it was an effective strategy at all?? Of course you can tweak your plan as you go. That's normal But altering course every few weeks is a sure fire way to get you nowhere. Some people lose quickly at first and then it slows down Some people work hard for a month with no changes and then it drops in the 2nd month So don't compare your progress with anyone else's As long as you're in a reasonable calorie deficit then you'll lose weight. Finding that target is where the tweaks will come in because that too, is very specific to each person So no matter which strategy you choose, give it a real, honest chance before jumping into something else What do I suggest that plan be? ✅Strength training 3-5x a week ✅15-30% calorie deficit ✅High protein ✅15-20 mins of cardio 3-5x a week ✅Lots of whole foods Credits @roballenfitness #fatloss #fatlosscoach #fatlossmotivation #fatlosstips #weightloss #weightlossjourney #nutrition #diet #action #mtlfitness #weightlosstips #transformation #fatlossprogram #fatlossprogram #procrastination #nutrition #weightlosstransformation #postpartumbody #homeworkout #fatlosshelp #fatlossforwomen #sustainablelifestyle #losefatgainmuscle #losefat #stubbornfat #bellyfat #workouthelp

Yes of course meal timing, cardio, macro splits and supplements do factor in... But unless you're at a very high level then that stuff won't really matter much Whether you want to lose fat or build muscle, if you haven't nailed down the basics then you're wasting your time with deciding between different types of creatine, spending hours researching between different whey proteins, what the optimal macro split is or whether you should train your biceps on back day. Once you've mastered the basics (meaning you are doing those things consistently), then you can look into the little things that can help And ultimately, how much you eat will determine whether you get bigger or smaller. Hope that makes sense Credits @roballenfitness #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #mtlfitness #diet #fatlossprogram #losefat #patience #montrealfitness #dietplan #caloriecounting #postpartumbody #burnfat #fatlossadvice #dieter #weightlosshelp #shred #healthylifestyle #fitness #fitnessjourney #fatlossworkout #fatlossfoods #fitnesstips #diettips #fatlosstransformation #fitnessmotivation

totally get it. You want to lose weight NOW Not in 6 months and certainly not in a year. Nowadays we are used to getting things quickly Sadly though, our body hasn't kept up with society. Changing your body takes time! (In a healthy way anyway) We are so focused on that end number that we often forget all the other little changes that are happening like: ✅More energy ✅Stronger ✅Improved measurements ✅Improved body composition When you only focus on the end goal of losing X number of pounds then you won't be happy until you get there. That's a lot of time feeling unhappy. Direct your focus instead on other improvements and simply accomplishing the habits that will get you to your goal. If f you do that, you'll feel like you are succeeding (which you are!) So don't get down on yourself if the scale doesn't move for a week or 2. Don't panic and change strategies every week. Keep doing the little things that you truly know will work and celebrate the fact that you accomplish them. It will make the road to your ultimate goal much more enjoyable Credits @roballenfitness #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #mtlfitness #diet #fatlossprogram #losefat #patience #montrealfitness #dietplan #caloriecounting #postpartumbody #burnfat #fatlossadvice #dieter #weightlosshelp #shred #healthylifestyle #fitness #fitnessjourney #fatlossworkout #fatlossfoods #fitnesstips #diettips #fatlosstransformation #fitnessmotivation

Do you let the number on the scale dictate whether you have a good day or not? If so, you're definitely not alone. Your body is about 70% water - so almost all short term changes are water related Could be you had a hard workout yesterday and have some inflammation while your body is recovering Could be that you ate a bit more salt yesterday Could be that you didn't drink ENOUGH water and have some retention Could be that you had more refined sugars yesterday and are a bit more bloated Whatever the reason is it's important to realize that the increase is VERY short term To see the real changes in fat and muscle you've got to look at the overall weekly trend And honestly, the best way to see your progress is to find a pair of pants that are a bit too tight and try them on every week. You may be pleasantly surprised that even if the scale hasn't budged, the pants fit a bit better If you're going to say that you can eat 15,000 calories in a day then I REALLY doubt you keep it all down nor would your body actually be able to create that much fat mass in such a short amount of time. 15,000 is just a rough estimate anyway. I think you get my point Credit @roballenfitness #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #mtlfitness #diet #fatlossprogram #losefat #patience #montrealfitness #dietplan #caloriecounting #postpartumbody #burnfat #fatlossadvice #dieter #weightlosshelp #shred #healthylifestyle #fitness #fitnessjourney #fatlossworkout #fatlossfoods #fitnesstips #diettips #fatlosstransformation #fitnessmotivation

If you are currently planning on embarking on any kind of weight loss plan my biggest piece of advice is to slow down Yes, right now you might be super motivated and want to do 2 hrs of training and eat 1200 cals/day What happens in 3-4 days when you're tired, starving and fed up? You probably won't want to continue. You'll give up and say that you'll start again some other time. You'll rationalize why you failed this time but how next time will be easier. Deep down you know it won't be So instead, pick a simple habit that you know you can do and that will start you on the path to your goal If f you sustain it all week, add another one. If you don't succeed, no problem. Just start again with that 1 action It's that action that will create momentum and a routine. This, in turn, will deliver results and motivate you to continue Trust me ©@roballenfitness #weightlosstip #weightlossmindset #weightlosscoaching #fatlosstip #nutritioncoaching

Do you know why it's impossible to be perfect? Because you're a human. So take it easy on yourself when you go slightly over your calories on one day. Remind yourself that you've been consistent recently. And just get back on track the next day❤️ #weightlosstip #weightlossmindset #weightlosscoaching #fatlosstip #nutritioncoaching

Healthy foods but high in calorie #caloriecounting #calorie #caloriedeficit

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