Learning To Count Calories✏️@howtocountcalories

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Ahhhh. Veggies. Pretty much the one thing that all nutrition perspectives agree should be a foundation of your diet.
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It makes sense. They are loaded with nutrients and are very low calorie-high volume foods, which means that you can eat a lot of them and be satisfied without adding many calories to your daily energy balance.
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So here's some ideas about how to work them into your day-to-day diet. Whoever said eating them had to be unpleasant wasn't very creative. -
What's your favorite way to eat veggies? Let me know below👇🏽
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Talks soon💙,
Marcus
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Credit- @marcusricefit
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#veggies #vegetablegarden #healthy #healthylifestyle #healthyliving #weightlossjourney #fitnesstips #nutritiontips #nutrition #diet #nutrients #macros #micros #calories #snacks


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🍌 SAVE BANANAS FROM DIET CULTURE! 🍌
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Honestly, this whole “bananas cause belly fat” thing is getting out of hand.🤦🏽‍♀️ If bananas are bad for you, what do we have left?! No wonder nobody knows what to eat anymore!!! (Also belly fat is SUUPER normal and not something to be feared)
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🍌Here’s the deal: bananas, like most fruit, will digest quickly and spike your blood sugar if eaten alone. ❌THIS ISN’T A BAD THING!❌ If you’re worried about stabilizing your blood sugar, eat bananas with FAT + PROTEIN (hint: peanut butter is both). Or put it in a smoothie. Or eat it by itself and expect to be hungry in like 20 mins. I LITERALLY DON’T CARE!🤷🏽‍♀️
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The fact is - “eat bananas with protein and fat” does not get as many clicks as “BANANAS ARE MAKING YOU FAT”. 🙄 But we all have 1 second attention spans so we read the title and get freaked out. And then every time we eat bananas, we convince ourselves we’re sensitive to bananas because we get a little bit of normal bloating after eating fiber 📣 So this is my plea for you to stop fearing bananas!!🍌🍌🍌
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📸@trustyourgutproject
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#calories.hub


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❤️Comment 'BREAKFAST' below if you agree 👍
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FAT BREAKFAST VS FIT BREAKFAST
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🍳The first meal of the day could be the thing that's holding you back from achieving your weight loss goals. Apply these tips and you'll be off to a flying start to the day 🏁
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🤔I can't think of anyone that wouldn't benefit from switching to the fit breakfast.
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🥣You see the problems with cereal, toast, OJ and those damn cereal bars are that they are all fast acting carbs and often full of sugar.
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This means you're starting your day with a big sugar spike and foods that will be digested in not time. This adds up to a quick energy hit followed quickly by the mid morning slump and you hunting for your next sugar fix.
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💪Instead i challenge you to make the switch over to a more sustainable breakfast for at least 2 weeks and see how you benefit!
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🥚The protein will keep you fuller for longer meaning you're less likely to reach for that mid morning snack. As a bonus you'll also be feeding your body what it needs to grow some lean muscle and increase your daily calorie burn.
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☕️Black coffee can blunt your hunger too.
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💧Water is vital for your body and i am always shocked to hear from people that they don't actually drink water through the day. We are made up of water and not drinking it can have all kinds of negative side effects. Try starting your day with at least 1 glass of water to rehydrate.
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Wholemeal carbs and oats take longer to digest than their white alternatives and so the energy is drip fed into your body. This keeps your blood sugar levels low which is great for long term health and will power you through to lunch!
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Enjoy breakfast with these smarter options 👍
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As always train smarter not harder!
- Lee
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📸@harefit_
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#breakfast #healthybreakfastideas #healthybreakfast #goodbreakfast #proteinbreakfast #proteinoats #peanutbutter #boiledeggs #blackcoffee #wholemeal #grains #mornings #startyourdayright #oatmeal #highprotein #fattofit #fitguys #fitgirls #breakfastofchampions #caloriesmix


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🍷 Do these drinks really burn fat? Let’s find out!
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Here’s the thing... the way your body burns fat 🔥 is through expending more energy than you consume.
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This phenomenon is referred to as the Law of Thermodynamics, or a component of energy balance.
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Energy balance is essentially Calories in vs. Calories out, and when you consume fewer calories than you expend through activity/exercise, you create what is known as a negative energy balance, or a calorie deficit, which results in fat burning, or fat loss.
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A positive energy balance would create a calorie surplus, and would result in weight gain.
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So let’s get back to the original question… do these drinks actually “burn” fat?
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The answer is no. At least not directly. But indirectly, they might help.
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Here’s how:
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Because fat burning occurs when you are in a calorie deficit (consuming fewer calories than you expend), from a dieting perspective it makes sense to select drinks that allow you to adhere to a calorie deficit the best.
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This means drinks that are zero or low-calorie make the most sense, or drinks (like protein shakes) that allow you to retain more muscle when dieting.
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Does that make sense?
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So while these drinks do not directly burn fat off your love handles, if they help you adhere to the calorie deficit required to lose fat, they will indirectly lead to fat burning.
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Thanks for reading! More posts like this? Comment below and let me know.
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Credit- @maxweberfit
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#weightloss #weightlossjourney#weightlossdiet #weightlossplan #diet#dieting #fatloss #fatlossjourney #nutrition#nutritiontips #nutritioncoach #fitness #fatlossfoods #fitnessjourney#dietplan #kinobody #fatlossdrink #caloriecounting#countingcalories #losingweight #healthydiet#healthyweightloss #weightwatchers #fatlosscoach #fatlossjourney #fatlossfood #fatlossdrinks #mealtiming


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When it comes to meat and fish as my protein source, I like to vary it 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. Here is what I usually choose from:
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 22-25 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 🍤 - type of sea food very low in fat (only 0.3g per 100g of shrimp) and gives you 24 grams of protein. It is reach in vitamin D, niacin, selenium and vitamin B12. Moreover, shrimp contain antioxidants such as astaxanthin, which reduces inflammation and oxidative damage.
Cod 🐟 - is a great source of vitamins B3, B6 and B12, as well as omega 3 fatty acids, all of which provide benefits for heart health. Additionally, cod contains selenium, magnesium and potassium. it is packed with protein (18 grams), low in calories and has little fat.
Salmon 🐠 - it supplies iron, zinc, niacin, vitamin B6 and 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 to vary your protein sources by incorporating fish, red meat, chicken, turkey, sea food but also eggs, beans, vegetables and dairy to keep you feeling great and covering all your dietary deficiencies. Mixing things up a bit also keeps your diet interesting and let you perform at your best 🤗
Nutrition values per 100g of product.
#proteinsources .
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Credit: @nessasphere


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BEFORE YOU GO TO BED!
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These overnight oats are incredibly easy to make and super convenient in the morning when you don’t feel like making breakfast.
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Mix your favorite fruits and toppings, but this is one my favorite recipes. Enjoy resting while your breakfast is being made. Just make sure you stick it in the fridge after you prep!
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Tag your roommate to make this for you!
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Credit- @chaddriscoll .
#breakfast #breakfastfood #overnightoats #oats #chicagofit #chicago #fatlossfood #snackfood #strengthtrain #fatlosstip #musclegain #musclebuilding #fatloss #strawberries #fairlifemilk #fairlife #oatmealbowl #breakfastideas #breakfastclub #breakfastinbed #breakfastlover #chicagotrainer #chicagopersonaltrainer #chicagofitness #massgains #bodybuilding #chaddriscoll


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How do you have your #eggs⁉️
🥚 In its natural form eggs total 72 calories each (though they can differ depending on size) and contain around 7 grams of protein and 5 grams of nutrient dense fats.
🥚 Eggs also contain various other nutrients that contain a number of health benefits. 🥚 Eggs are a very versatile staple in the diet but like all things, how you cook them can differ the calorie and macronutrient intake. 💡 Here we’ve shown the calories in two eggs 🍳 depending on the way they’ve been cooked. ✅ The lowest calorie way to have your eggs is cooked in a way that doesn’t add any additional oils, mills or creams! 📈See RESULTS with science based nutrition, make friends with food and enjoy balance! 👉🏼 !!!
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Credit- @equalution
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#scrambledeggs #scrambleeggs #eggs


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One way to find balance between foods you love and seeing results/maintaining a calorie deficit is through making macro friendly variations of your favorite foods. Our top tips for doing this with examples like a classic favourite - Chicken parmigiana and chips! Include: ✅ Use a lean protein source that has been steamed, grilled or only lightly battered rather than deep fried fatty meats: so for example here we’ve used a Coles chicken breast schnitzel lightly fried on a non-stick pan ✅ choose a lean protein source: so instead of off cuts or meat with skin on etc select a lean protein source. ✅ select low calorie variations of your favourite sides: so either opt to make a home made potato chip or in this case we’ve used a lower calorie potato chip ✅ Swap extra chips for salad! ✅ Limit, cut out or select a low calorie sauce alternative ✅ Use low fat/light cheese and sauce variations ✅ PORTION control!💡 Dieting doesn’t have to be boring you just need to be smart with your choices! ✅
Do you want to get it right⁉️Sick of chasing your tail❓Do you smash your diet Monday - Friday and battle demons and binges on the weekends❓🔑Let us show you the light with a customised science based nutrition plan with guaranteed results!
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Credit- @equalution
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#homemade


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☕️STARBUCKS CALORIE SWAP🙌🏽
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. 📸 @themacrobarista @iifymacademy


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🥒 Lil bit of a simpler post tonight, but definitely a few important dieting points to be made here (I'll make em quickly)👇🏼

👉🏼 Low/No-calorie foods are prime for eating in a deficit and therefore for losing weight. When you can fill up on a lot of volume for very few calories, you're making things much easier on yourself 😁

👉🏼 You can spice up the foods you're eating for A TON of calories with creamy dressings and dense sauces, OR... you can utilize seasonings and lighter condiments like mustard and even ketchup, and put the calorie emphasis on the meal, NOT the decorations 🎊

👋🏼 Chipotle's a personal favorite. It's pretty high-calorie, so I make sure to save room for it when I know I'm gonna want it on a given day.

🤔Why does that matter?

👉🏼 Weight/fat loss is a budgeting game; you can be flexible with your spending, but be sure to do so in moderation 💰

🔑 Hope you goons enjoyed these tips. Now go eat a mustard-covered pickle 😉🤠


By: @maxnottfit


#lowcalorie #lowcal #macros #iifym #weightloss #fatloss #progress #tips #advice


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Awareness.
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🔎 Be aware of what you are putting in to your body.
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🍇 You will eat good foods. You will eat bad foods. THAT IS OKAY!
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🚫Being ignorant about what you are eating is not.
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🍬 Fruits are nature’s candy, yet we still don’t eat enough.
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🍌 That is a problem because fruits are an awesome low calorie food that provide us with much needed micronutrients.
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🍎 Fruits also do not come with a nutrition label, so I figured you would all be interested in seeing approximately how many calories are in the fruits that you are eating.
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🔑 Be aware. Make the healthier choices and you will be well on your way towards success.
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❤️Kyle .
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📸@kylethumm
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#fruits #calories #caloriecounting


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💯CALORIE SNACKS‼️
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Which are are you favorite snacks?
Quick & easy options are essential for keeping your diet on track.
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You can even mix & match these, while still staying within your calorie range.
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Hope this helps! Feel free tag a friend. Like this or have questions? Join the conversation below!
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By: @maxfit .
#weightlosstips #diet #lowcalories #caloriecounting #healthysnacks


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