📍HOW CALORIES WORK📍
Something I hear all the time is people believing that carbs or fat makes you get fat ... This really isn't the case🚫
So I've created this very basic diagram on where calories come from and how they actually work. Yes there's a bit more too it than this but like I said this covers the basics✔️
Marconutreints so Carbs / Fats / Protein all contain calories.
Carbs = 4cals per 1g
Protein = 4cals per 1g
Fat = 9cals per 1g
These calories are converted into energy for us to use and stay alive❇️
If we overeat on these or don't use the energy guess what? It gets stored as fat to save for later use⏫
If we undereat on these or use all of that energy then ... Yep you guessed it we lose fat⏬
If we get it bang in the middle so put in the same amount as we burn then we will maintain weight⚖️
Simplified even more👇
You could have a diet filled with just carbs or fats and still be eating less calories or burning more and you would still lose body fat.
TAKE HOME POINTS
1->Don't eat too much and sit on your ass all day.
2->Get a balance of protein carbs and fats with each of your meals.
3->Enjoy it so you'll be consistent and stick to it.
What's your fave macro? Comment below ⤵️⤵️
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How to decrease the risk of heart disease •••
#heartdisease is the leading cause of death in many western countries (where eating highly processed stuff, smoking, being overweight and doing little to no physical exercise is considered normal). With regards to nutrition, saturated fat in red meat and in meat in general has long been linked to heart disease. And eating processed meat like bacon, ham, meatballs and hot dogs have even been put in the same cancer-causing category as smoking 😨🥓🥩🌭🚬 Dietary cholesterol, which can only be found in animal products, is a big risk factor for heart disease, too. So try to eat less of these (meat, eggs, dairy) and instead include more of green veggies like cucumber, kale, green bell pepper, spinach etc. (which are all known for their cancer-preventing, cholesterol-lowering, antioxidant-rich and detoxifying qualities) 🥦🥒🥑🌱 Sweet potatoes are a good source of vitamin C and high in fiber🍠 and walnuts are high in Omega-3 Fats which protect the heart, too🧡
Read more about this on the website of the American Heart Association📖
Are you taking good care of your health by eating nutritious food, moving your body, breathing fresh air, not smoking, and having a #positiveattitude ?☺️💚🌱
Follow us (@NutritionsTutorial ) for the best daily Health and Calorie Intake Guides 🏃🏻🏃🏻♀️#NutritionsTutorial credit: @so_plantbased
👥 Tag a friend that should Follow us 👥
@bellona_rising - You know what was hard to me🙈: .
❌Not being strong enough to pick up my kid off the ground at 52 lbs
❌Not being able to climb a flight of stairs without losing my breathe
❌Not being able to run to catch my kid if he was running
❌Not being able to comfortably fasten my seatbelt on a plane
❌Not being able to shop in regular clothe stores b/c I needed special large sizes
❌Not being able to ride an amusement park ride because you don't fit
❌Not being able to feel comfortable in my own skin
❌Not being able to put my sneakers or socks on without a struggle
❌Not being able to keep up with my kid
❌Not being able to feel comfortable walking into a gym
❌Not being able to believe in myself
❌Feeling trapped in my body as an obese and sick person!
Making any changes are tough at first. You have to commit to it until you establish that new "norm" and stop looking at it like a "diet" or "weight loss program" ... no, living healthy is now a way of life! Calling this hard, is just an excuse.
You know what's easy after losing 134 lbs (now):
💥Being strong enough to swoop my kid of the floor like a feather
💥Being able to run up flights of stairs (skipping steps at a time)
💥Racing my kid at the park
💥Sitting comfortably in a plane seat and even crossing my legs
💥Riding an amusement park ride of my choice
💥Being able to shop in any store I want now
💥Bend over to put my shoes on with no tummy in the way
💥Knowing and feeling and believing I am strong
💥Being a strong woman - mentally, emotionally, and physically!
Now you tell me - choose your hard!👊🏼💪🏼😎 Source: @female_body_transformations#fitspiration#bodygoals#bodytransformation#motivation#weightlosstransformation#bestself#fitspo#slimmingworld#bodyfitness#eatwell#fitnessmotivation#weightlossdiary#weightlossgoals#aesthetics#beforeandafter#healthyliving#eatgoodfeelgood#weightlosschallenge#bodylove#bodyweight#weightlosssuccess#weightlosshelp
Double Tap if You Are Impressed! 🔥
@mygirlishwhims " Going back to when I was down about 15 pounds and shopping for baiting suits for a Jamaica vacation vs. this same weekend last year when I was in Florida for the holiday weekend! Having that Jamaica vacation booked was SO helpful for me when I first started to lose weight: I needed a tangible goal to work towards when I first got started to help keep me motivated. I lost 30 pounds between January of 2014 and the beginning of May 2014 when I left for Jamaica and then came back home and kept on grinding until I eventually lost 100 pounds in two years time. Only a month and a half left until I’m back in Jamaica again 😍 and I’m so excited to be able to enjoy my trip, rocking a bikini everyday without being self conscious because I made the decision to get healthy and change my life! ☺️👙🌴 "
Want to Make a Transformation Like This? Check bio for our Five Star, 30-day Transformation Program! 💪 Made a Transformation? Badass Female Transformer Engagement Group in Bio ❤️
It’s 10 am on a Saturday and I just got done running a mile. GOODBYE MOM POUCH 👋🏻 WONT MISS YOU 😉👋🏻
1 hour ago1302
For those of you who are coming to my Keto Talk and book signing today in Pennsylvania, please forgive my burns on my face. .
As I was testing this country style rib recipe for my Keto Instant Pot (as well as slow cooker) cookbook, I splashed the juices from the pot on my face when I rib fell off the serving spoon back into the pot. I immediately rinsed my face in the sink but I still have some burns. 😣
I still look forward to seeing all of you! I’m just a little embarrassed of my burns.
1 hour ago889
Good Morning! 😊
1 hour ago318
💪🏼Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. 💧Staying hydrated helps prevent the decline in performance (during exercise.
✅When your muscles feel too tired to finish a workout, try drinking some water and resting for before getting back at it.
Focusing on your health isn't seasonal. When you begin to implement these changes into your lifestyle and focus on one day at a time, you begin to view your health and yourself in a different light. Shoutout to @squattingtodrinkwine - absolute superstar ⭐️ ---------------------------------
#Repost@squattingtodrinkwine (@get_repost )
I made this page to hold myself accountable - so that I would once in my life stick with something. For years my weight has bothered me and I have tried everything under the sun - I’ve tried shakes diets, calorie restricting diets, low carb diets, low fat diets, detox’s. Funny enough with most of these they give you a 7 or ten day supply. When I decided to contact @persistencepays I wasn’t given an end date. From the beginning it was understood that this decision was long term - and it was something that would now just be apart of my life. I learnt what to eat and what foods are mostly made of - and that has been a game changer. I HAVE STUCK SOMETHING OUT FOR MORE THEN 6 MONTHS. And yeah there have been times that I wanted to throw in the towel and say “fuck it” I’m just gonna be fat. But even after the hardest days - I have learn to reset and refocus and concentrate on the day ahead rather than the one that has been a fail. I have learnt to pour my energy into making each day better then the last and it has changed my life ❤️
How many more success stories do you need to hear before you write your own?
💻Online Coaching: Click link in bio @persistencepays and select apply 😊
2 hours ago115
I woke up this morning with my “whys” playing in my head. Ronan (pictured) and Xavier are “whys.” Being able to take care of my mother and my sister are “whys.” For those reasons alone I will continue to grind it out!
What or who are your “whys?” Enjoy the weekend!
Physically speaking I will never be the same (which isn’t a bad thing) and I’m making the most of what I’ve got. I’ve still got loose skin on my belly but my abs are beginning to make a comeback - which shows me that what I’m doing is working (following my FIT Program)!
Some people misunderstand my reasons for living a fit and active lifestyle and think it’s “selfish” because I’m now a mum. Being fit, strong and healthy is important to me mainly because of how it makes me feel. And if I feel good I’m happy, and I’m a much better mum to my daughter Mia and a better partner to my man Dec and so on.
I also like being strong for myself because I like it and I love the look of a strong physique! My focus is always on being healthy but I like to look good too and there’s absolutely nothing wrong with wanting to look good!! I’m not sure why there seems to be a stigma attached to wanting to look good. As long as I’m not ever sacrificing my health to look a certain way and as long as it doesn’t negatively affect my family I don’t see anything wrong with it - in fact I see everything RIGHT with it!
Do what makes you happy regardless of what anyone else thinks - as long as it doesn’t directly hurt anybody. - These are words I live by and what I’ll instil in my daughter. The last thing I want is for her to live to please others (like I used to) - there is a difference between showing love and doing nice things for people and trying to constantly please others at the expense of your own happiness.
This lifestyle makes me happy so I’m going to keep living it and I encourage you to live a life that makes you happy too. 😃
What makes you happy, and are you doing it? .
WOW 😍 nothing is better than helping those you love reach their goals of health and fitness!! Summer coming who wants to lose 10-20 lbs This is Denisa @denisacito she is one my dearest friends! Aside from being an amazing hairdresser (the best in Michigan by far!) she is a mom to two fabulous kids, a wife and a loving friend among many other things! I have always known Denisa to exude confidence and poise. Back in January when I shared with her about our new line of all natural weight loss products she shared with me some of her struggles in that area. After discussing the benefits she decided to try the products and with Vslim she was able stick to a healthy eating plan, stay away from sugar and processed carbs and have more energy and feel better than ever! She is down over 9lbs and 5% body fat!! This is just the beginning for you Denisa! Can’t wait to continue to see you transform! Love you 😍
What’s your story? What are your goals? Let’s start writing your transformation! Message me today for more info! 😘❤️😍 God bless!
Message us today
I’m really enjoying mixing rice with cauliflower rice to make the portions bigger and more filling without using many calories! For lunch I had long grain rice, cauliflower rice, frozen mixed veg, feta and soy sauce 🍚 441 kcal🌟
2 hours ago313
Summer is truly around the corner and now is the time to put in the work so your confidence is booming!
7-day bootcamp is gearing up and I'd love you to join me. This is the perfect jump start to getting summer ready.
We offer workouts for any fitness level at no cost, a sampling of our superfood shake, clean eating guidelines, meal plans and recipes to get you going!
It's not about the size in your bathing suit - it's about feeling confident and proud of who you are inside and out.
This transformation happened in me when I started investing a little time each day in my fitness and nutrition - and now I'm never going back.
If you'd like to reserve your spot, comment below or send a private message! Only 20 spots so don't miss out!! #joyfullyfit