cartergood cartergood

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Carter Good  140 lbs down Coaching? 🤔 (link below) Free Fat Loss Course 🔥 (link below)

Oh my lordy… can you hear ‘em coming 🚨?

A paddy wagon full of irate food policers 👮‍♂️🥦 are about to raid the comment section of this post to profess how “irresponsible” and “immoral” it is for me to suggest Fritos and cheese dip could sit on the same graphic as organic corn chips and guacamole…

Well here’s the truth:

Something can be "organic" & purchased at a health food store, but that does NOT make it magically better for losing weight ❌

Organic chips & guacamole are a fantabulous example...

Avocados 🥑 (you know, the main piece of the guacamole puzzle 💁) are full of healthy fats, but those healthy fats bring along a buttload of extra calories too.

The "organic" corn chips? I'm not even going to get started on those 🙄...

Just know that, for losing fat, they're pretty much identical to regular chips.

My recommendation ✅: if you enjoy eating chips & guac (preferably alongside a delicious Chipotle burrito 🌯😋), then go ahead and eat 'em up! Just make sure they fit within your nutrition targets, and you get plenty of protein & veggies the rest of the day 🍖🥗👌

Oh, and pay attention to your portions… them chips ’n’ guac calz can add up fast, Y'all 😘✌️

PS. I'm NOT saying Fritos and cheese dip are the better option. Really, neither of these snacks is all that great for losing fat anyway. Instead, this is to show how even “organic" snack foods can pack a high-calorie punch
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First off, I want to say thank you for all of the incredible support.

To each of you who have sent a message telling me you enjoy my graphics & videos, and to those who have shared the incredible progress they’ve made since following me…

Thank YOU ❤️

But for all of the support & positivity, there’s still the occasional comment or messages or email from someone who disagrees...

Actually, it’s usually a bit more than disagree.

Typically, they’re scolding me for even suggesting that people can eat an entire bar of chocolate or box of candy and still be healthy & lean 🙅

I usually just ignore it because, well, that’s not at all what I preach. Anyone who follows me knows that, too.

Whole foods — fruits 🍎, veggies 🥗, meats 🍖, grains 🍚 — are essential for our health, and they should make up the majority of your diet.

But that doesn’t mean you can’t have “fun” foods every once in a while...

Cause here’s the dealio 👉 you could try to eat perfectly “clean” 100% of the time, but chances are, you won’t be able to sustain it. And then, when you DO give in, you may end up overeating enough to set yourself back 😰…

That, in turn, leads to more restriction and more bingeing and more restriction and more bingeing and 🎡… You get the point.

Wouldn’t it be better to focus on eating healthy foods MOST of the time and then occasionally having less healthy foods in moderation when you crave them?

I think so! 🤓👍

That's what has helped me maintain my 140+ pound weight loss, what I teach all of my clients, and what I try to share with YOU on a daily basis (which I'm insanely grateful to be able to do, BTW ❤️)

So where to go from here?

Well, if you’re brand-spankin’ new to my page, I highly recommend signing up for my 14-day fat loss course (link in my bio).

If you’ve already gone through it, can you do me a HUGE favor?

In the comments below, could you tell me what you thought of the course?

Did you love it❤️? Hate it 💔?

Either way, I wanna hear from you! 👇

Here’s a great post by my good buddy @trent_mccloskey.

Intermittent fasting can be a super helpful tool for dieting. In fact, it’s something that I (and many of my online clients) have used with great success!

Just know it’s NOT magic 🔮❌

It’s simply an eating strategy that can make it easier to consistently hit your calorie deficit!

Trent did a great job explaining it below:
Having trouble hitting your diet every day for fat loss? 😖 ⠀

Intermittent fasting may make it easier for you 🤗

You enter a fasted state while you sleep at night and the idea with intermittent fasting is to push back breakfast or when you eat your first meal (lol get it? Break-fast 😂) ⠀

You don’t need to follow a strict eating and feeding window here either — you’ll still find this tool useful by merely pushing back food for about 4 to 6 hours with only black coffee and sparkling water ☕️

Here’s the catch: ZERO calories are to be consumed during your fasting period 🚫 It’s helpful to stay busy with work or immerse yourself in some activity to keep your mind off food.

What then happens; it’s later into the day, and you have more calories left in your diet to consume — setting the stage for larger, more enjoyable meals. ⠀

For example, when the afternoon sets in, you can break your fast with a protein bar and fruit, finish the work day/hit the gym, enjoy a delicious dinner, and even squeeze in a favorite dessert such as ice cream before winding down and heading to sleep 😋

If you decide to give it a try, give yourself a couple of weeks to see if you like it. If it’s not enjoyable or doesn’t work with your schedule, it’s not needed 😌

What’s needed is consistency 💯 and it’s going to be different for everyone. You need to find what works best for you.

Are you currently using intermittent fasting or have tried it in the past? 🤔

I’m all for counting calories and tracking food — especially for someone who’s just getting started or wants to maximize the accuracy of their diet.

Reason being, it’s the best way to learn (and memorize) proper portion sizes and, really, the only sure way of knowing that you’re consistently eating in a calorie deficit.

But(t🍑), there comes a time in every fitness enthusiast’s life when they’re no longer focused on losing weight. Instead, they’re just looking to maintain a healthy body.

At that point, strict calorie counting just isn’t necessary for most people.

There should always be some structure, though, which is where having a few “fat loss rules to live by” comes in handy. These are rules that help you keep your calorie intake in check without having to religiously count or track ‘em.

Now, everyone’s different, but these four are perfect for me, and I implement them on a regular basis.

1. Never Miss Twice ✌️- this one’s fantabulous because it allows for “fun” meals, but keeps me focused on eating nutritious foods the majority of the time.

2. Protein & Veggies 🍖🥗 - if you’re eating lots of protein and veggies, there’s a good chance you’re not over-consuming calories. Plus, protein and veggies help keep you full and satisfied.

3. The One Plate Rule 🍽 - when you find yourself in a situation where there’s a lot of tempting foods (like a buffet or party), this rule can help. With it, you can have whatever you one, but it MUST fit on a single plate. I’d also try and keep each new food to ONE scoop/serving.

4. Limit Snacking ❌ - for a lot of people, mindless snacking is the biggest culprit leading to over-consuming calories. I rarely (if ever) snack, but when I do, I make sure it’s some protein or whole fruit.

Have any “Fat Loss Rules” you live by? Share ‘em down below! 👇
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#cartergood #weightloss #weightlossjourney #weightlosscoach #weightlosstips #dieting #dietplan #dietfood #dietcoach #fitness #fit #nutrition #nutritiontips #nutritioncoach #healthyeating #healthydiet #healthysnack #fatloss #fatlossjourney #weightwatchers #weightlosssupport #weightlossstruggle #protein #snack

Let’s get one thing straight right meow 😼…

If your goal is to lose weight, then monitoring & controlling the food you’re gracefully shoving down your pie hole (aka your diet) is MUCH more important than any specific exercise protocol you’re following.

And there are many-a-reasons why — one being that it’s ridonkulously easy to eat back the calories you burn from exercise...

That 300-calorie sweat-fest you just had on the treadmill?
Yeah. That’s a single slice of pizza 🍕😨

Oh, it was 500 calories?
Fine, a slice of pizza and a breadstick 🍕🥖

You get the point.

When it comes to losing weight, exercise alone is rarely effective in the long run.

But does that mean exercise is useless? Hell no! In fact, exercise is what ultimately determines the TYPE of weight you lose.

Which is where strength training comes in 🏋️‍♂️

Strength training (i.e., lifting weights) is, without a doubt, the best exercise you can do for achieving your fat loss goals.

1 —> Firstly, it’ll help you build muscle 💪

2 —> Secondly, it’ll ensure the weight you DO lose is mostly (if not entirely) coming from body fat 😲👌

3 —> Thirdly, the muscle you build will help boost your metabolism 🔥

4 —> Fourthly, you’ll be a strong-ass mofo, which helps in important situation like one trip car-to-kitchen grocery hauls and lifting babies.

5 —> Fifthly, your workouts can be quick ⏰ (most of my online client train for 45 mins, 3 times/week)

6 —> Finally, you do NOT have to be a bodybuilder or powerlifter ❌...

Many-a-folk think lifting weights will make ‘em all big & bulky, but that’s just not so. Truth is, if you’re in a calorie deficit, you won’t turn into a steroid-looking muscle-bound monster from Pumping Iron.

Instead, you’ll look leaner & fitter ✅ (and who doesn’t want that?)

Now you might be thinking, “Okay Carter, tell me what to do!”

Which makes sense. Who wouldn’t wanna listen to me? 😉

But seriously, if you’re looking for a plan to get started, I highly recommend signing up for my free 14-day fat loss course (link in bio 📝). In it, you’ll learn how to set up a diet AND exercise plan that’ll help you lose fat and keep it off forever 💪🧒 —> 💪👴

Recently, I’ve had some online coaching clients send me pictures of fitness models that have their “goal physiques.”
“I want my butt to look like hers!”
“You see his bicep peak? That’s EXACTLY what I’m after!”
I’m all for finding ways to stay motivated, but I always try to discourage people from finding motivation in how someone else looks…

For one, it leads to comparison, which is one of the WORST things you can do 🙅‍♂️

You’re unique.

Your appearance…
Your potential…
Your journey…
Your strengths…
Your weaknesses…

All of those are unique to you☝️

Comparing your progress & appearance to someone else’s might seem harmless, but most of the time it just ends in disappointment.

Secondly, what you see on Instagram and in magazines isn’t always what it seems...

With photoshop and other photo editing apps, it’s extremely easy to make small modifications here and there.

Swipe right on my post, and you’ll see a sped-up video of how it took me ~3 minutes to create the “photoshopped” image on the right.

It’s not a perfect edit, but it literally took me 3 minutes…

Imagine if someone takes their time and makes more subtle changes, less noticeable changes 🤔

Even if someone doesn’t edit their photos, there’s still the fact that the pictures they post are perfectly angled, perfectly lit, and often at their peak conditioning. So even though they’re not being dishonest — they’ve put in the work — remember that they’re posting the best of 100s, if not 1000s of pictures taken.

The Bottom Line ✅: Someone might appear to have the “perfect” body, but just remember that it doesn’t take much with editing, angles, and lighting to make it that way. ⠀
As long as you remember that, I think it’s okay to follow fitness models and personalities for inspiration 👍

Just make sure you don’t fall into the trap of comparing their progress to YOUR progress.

Your journey is your own, and the only person you should be comparing yourself to is the person in the mirror.
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Here’s a FAT LOSS HACK for you to try...

I call it the “Salad Dressing Fork Hack” 🥗🍴

This is one of my go-to hack/strategies/tricks/whatever-you-wanna-call-it for controlling calories while dining out.

Salads are great. They're a bit underrated in my opinion. But the problem with most restaurant salads is how they come drenched in buckets of high-calorie dressing & toppings. You know, all the good stuff 😋

This hack fixes that problem.

By ordering your salad dressing (and other toppings) on the side, you’re able to stay in control of your portions.

You do that by either:

a) using less dressing

Or the way I like to do it…

b) dipping and lightly coating your fork before each bite 👅

The biggest (and obvious) benefit is the ability to take in fewer calories ✅

Another advantage is that you can order a dressing you actually like WITHOUT having to deal with hundreds of extra calories.

Some people are fine (not happy. Just fine 😏) with ordering a low-calorie salad dressing. Usually, though, they'd MUCH rather have the high-calorie dressing they enjoy 😋.

Well, with this method, you can order your preferred dressing of choice, but instead of being at the mercy of whoever's in the kitchen, YOU have control 🕹 over the quantity of dressing used and, ultimately, total calories consumed 😊👌

Now, is this one little hack going to fix all your weight loss woes? Is it going to get you lean & shredded in 30 days or less?

Probably not.

But it’s a tool that helps you make better choices, and the more tools ’n’ strategies like this you can develop, the easier it’ll be to lose fat and maintain a healthy body forever 💯
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Has anyone ever made fun of or belittled your decision to eat healthy & exercise? Did it get to you?

If so, don’t let it for another second longer.

See, when you’re first getting into fitness, and you start seeing results, it’s super-duper motivating. It makes you want to work harder and harder.

So when someone says something negative like, “you’re too obsessed” or “you’re not fun anymore,” it can be a real downer...

What makes it worse is when those comments come from a spouse, relative, friend, or someone we care about 😔

But realize this —> 99% of the time when someone tries to make you feel bad for being healthy, it’s nothing more than a reflection on themselves.

It’s not that they don’t want you to be healthy. Rather, they’re jealous (or even embarrassed) that they don’t have the same discipline.

So if people try to put you down for improving your health, here are my three biggest pieces of advice:

1. See if there’s some validity in what they’re saying 🤔

There were definitely times during my journey when I neglected friendships and relationships more than I should have. Making healthy choices can require sacrifice at times, but you shouldn’t have to burn bridges in the process.

2. Grow thick skin 💪

My friends gave me a hard time for being the “fitness guy.” I quickly learned that the best response was... no response at all.

They want me to react, so when I didn’t, it stopped being “fun” for them.

3. Communicate how important this is to you 🗣

Your friends and family won’t make fun of you if you clearly communicate how important this fitness journey is to you. If they do, then they have things they need to work out in their own lives.

Or hell, you know what... maybe this is all overkill and they just need more coffee? ☕️ 😌
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Let's talk about cheat meals 🍕🍺🍫 🤤 🍩🍸🍪

Personally? I don't like the mindset behind ‘em, especially for folks who, like me, have struggled to maintain a healthy body weight and relationship with food…

See, when I was 300+ pounds overweight, cheat meals were the LAST thing I needed to be thinking about. Having a "cheat" meal was just a way to reinforce my bad habits with overeating. And when old eating habits did take over, my "cheat meal" would turn into cheat days or weeks.

I'd usually end up eating so much that the guilt I felt afterward made me feel worse than before 🙁👎

That's why I don't like using regularly planned cheat meals for myself or any of my online coaching clients. All it does is encourage "good & bad" food labeling and unhealthy eating habits/patterns.

Now, that does NOT mean I won't have fun and let my hair down every once in a while 💃🥂... I just reserve cheat meals — or as I call them, “lifestyle meals” — for special occasions and spontaneous events.

Try not to make a big deal of it either...

Yes, enjoy the extra food, but don’t make it the primary focus. Instead, I encourage you to put the focus on the people you’re with and the memories you’re making together 👯‍♂️🕺💃

When you go in with this type of "nonchalant" mindset, you're much less likely to overdo it. Not only that, the next day you'll feel recharged 🔋, rejuvenated 🌳, and motivated to continue making progress rather than bloated🤰, sluggish 🐌, or full of regret from losing control 😞

Now, let’s say I have a client who’s extremely low in energy, has out-of-control cravings, or simply feels like they need a break. In that situation, I’ll usually have us take a full 1-2 week hiatus from dieting and go to maintenance before hopping back in.

That tends to work much better (physically & mentally) than having one big uncontrolled cheat meal. 🤤❌

“OMG, these kale chips taste better than Pringles!”
“WAIT. Have you tried Trader Joe’s new Edamame bites? Sooo good.”
“Doritos? Why not eat celery — It’s crunchy too!”

Know someone in your life that talks like that? 👆

Course you do. We all know a few “Health Nuts” who just L-O-V-E eating nutritious foods 🤗🥦

And you know what? More power to ‘em!

If they love swapping beans for burgers or carrots for chips, have at it!

You're probably not in that camp, though. In fact, for many, eating the recommended 5-6 servings of fruits + veggies per day can be a real struggle! Hell, even after years of doing this, it can be a struggle for me! 🙋‍♂️

But the reality is that eating healthy foods is important. Like super-duper important. Not only for our health, but for our hunger, energy, and ultimately how good we feel.

And eating healthy doesn’t have to be miserable either...

Sure, it’ll require some sacrifice and discipline, but if you can build habits around eating them, you’ll set yourself up for success.

Here are 9 of my favorite Healthy Eatin’ Habits:

1 👉 Plan healthy foods into your daily plan (so you don’t have to think about it)

2 👉 Make healthy foods convenient by prepping them beforehand

3 👉 Eat them FIRST at meals

4 👉 Stick to ones you actually enjoy eating!

5 👉 Buy ‘em in bulk (this’ll save you some $$$)

6 👉 Add some flavor (you don’t have to eat ‘em bland, you know)

7 👉 Get creative with your cookin’

8 👉 Don’t fear frozen (no, frozen is NOT unhealthy)

9 👉 hehehehehehehehehehehehe

Something else to add…

While it’s important to eat plenty of nutritious foods, don’t be afraid to let your guard down and enjoy some not-as-nutritious foods on occasion 🍩🍦

Life’s about having fun and enjoying yourself.

If friends invite me out for some froyo on Thursday night, I’m not thinking, “should I stay home and eat salad or go hang with friends?”

The only thing I’m thinking is, “cookie dough or Oreo crumbles?” 🤔

Do you have any “healthy eating habits” I missed? Share ‘em below!

Back when I was obese, I couldn’t have cared less about what foods I was eating. To me, it was all about taste, quantity, and curing boredom.

Fruits? Vegetables? Meat & potatoes that WEREN’T fried?

Yeah… not happening 🙅‍♂️

Then things changed a bit (obvs). But instead of going from eating like an asshole to having balance, I skipped right over and went to the other extreme.

I got to where I was borderline orthorexic (obsession with eating healthy). If it wasn’t “healthy” by my standards, I wouldn’t eat it. Sure, maybe I was physically healthier at this extreme, but I was in mental turmoil.

I spent many nights at home alone eating boiled broccoli while my friends lived it up on the weekends 😞🥦...

Nowadays I’m in a much better place.

But I'm not perfect...

Sometimes I eat more pizza than I should 🍕
Occasionally I get a bit obsessed with the nutrition info of a meal 📝

But overall, I have a healthier, and more importantly, HAPPIER relationship with the food I eat in my day-to-day life.

And when I think about “how” I got here, two things stand out:

ONE☝️ —> I learned about food 🧠

I learned about Calories, macronutrients, micronutrients, portion sizes, etc. Those things, in turn, taught me there were no "good" or "bad" foods. Rather, some foods were more nutritious than others, and while the focus should be on nutritious whole foods, occasionally eating a Snickers or ice cream in moderation wasn't bad or unhealthy.

TWO✌️ —> I tracked my nutrition 📝

Tracking my food intake reinforced my knowledge of Calories and portion sizes. You see, it's one thing to know it. Applying it and seeing that I could have "bad" foods every once in a while and still lose weight was a game changer.

What's more, tracking taught me a lot about myself...

I learned what foods help ME stay full and what food satisfy MY cravings. I also found out what foods increased my cravings, too!

Takeaway ✅: If you're currently struggling with your eating, I highly recommend doing those two things above. The more awareness you have of what you’re eating, the easier it'll be to find a balance that works for YOU 🥗❤️🍕

Hate Tracking? Try This!

Take a quick look-ski-poo through my IG feed, and you’ll quickly discover I'm a fan of food tracking.

And the reason being is simple – keeping a log of the foods you’re eating is the BEST way to ensure you’re eating in calorie deficit consistently ✅

But(t🍑) tracking can get a bit obsessive at times, especially if you’re trying to hit specific calorie/macro targets every single day...

For the longest time, that was me 🙋‍♂️ (hi!)

I thought I needed to hit all three macronutrients perfectly — on the mark 🎯— every day. If not, some fitness witchdoctor would use voodoo magic, and I’d gain back 100 pounds overnight... or something like that...

All that worrying just ended up making it HARDER for me to achieve my goals.

For example, If I accidentally went over my nutrition targets, even by a teeny-tiny bit, I’d assume the day was a total wash. I’d say, “screw it!” and turn a small surplus into a HUGE binge.

I would always get back on track, but only for about a week or so before it all happened again 🔄...

For me, what’s worked best is setting Calorie & Macro Ranges!

With this approach, you don’t have to worry about hitting exact numbers. Instead, you focus on landing within a flexible range of calories & macronutrients, which makes it a bajillion times easier to stay consistent.

I even take it a step further and drop carb and fat targets. Reason being, as long as you’re in a deficit and consuming enough protein, you can go higher in carbs 🍞⬆️ or higher in fats 🥓⬆️ and achieve similar weight loss results. I just recommend keeping your carb-to-fat ratio balanced and not going below 20% of your total calories from either macronutrient.

The Bottom Line ✅: Tracking your nutrition is one of the best ways to guarantee consistent weight loss results, but don’t let it consume you.

Unless you’re trying to get bodybuilder shredded for a competition, it’s simply unnecessary to track every calorie and/or macronutrient to a single target number.

Remember, consistency beats perfection. Focus on being “pretty close” most of the time, and dieting will become waaaaay less stressful and MUCH more rewarding👌

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