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Carter Good  140 lbs ⬇️ Cartergood.com 👉 Coaching? 🤔 (email 📧) Free Fat Loss Course 🔥⬇️

http://www.fatlossforevercourse.com/

📍THE TRUTH ABOUT LOSING FAT📍

Pretty much every single person starting a new diet or exercise program has a physical or measurable goal. You know... they want to lose X pounds, lose fat, lose inches, fit into size whatever jeans... all that good stuff.
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And while there ain’t nothin’ wrong with having those goals, the problem comes when you start investing all of your expectation and motivation into achieving those things.
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Reason being, they’re volatile.
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Sure, you can set your diet and exercise up in a way to lose weight and/or build muscle, but you really don’t have much control over how quickly (or slowly) your body decides to change.
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You see, that’s what ultimately fails most people. They don’t feel like the results they’re seeing match the effort they’re putting in. Or maybe they don’t see progress at all and lose the drive to keep going.
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Here’s the truth of the situation. When it comes to seeing results, there’s a lot you can’t control. If you’re overly fixated on seeing results, there’s a good chance you’re going to burn out and lose motivation 👎
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The absolute BEST thing you can do is be indifferent to how quickly or slowly you’re progressing and instead focus on what you CAN control.
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You can’t control how quickly the scale moves ❌, but you CAN control how consistently you follow your diet & exercise protocols ✅
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You can always control your food environment ❌, but you CAN control your food choices ✅. Or if you do overeat❌, how quickly you get back on track ✅
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Finally, it’s important to remember there’s a LOT more to this than simply getting leaner. How you treat yourself matters, too. If you have a good relationship with yourself mentally, it’ll be 1000x easier to stay consistent with your plan and get the body you want.
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I know, I know. Easier said than done. But regardless of how hard it is, it’s the truth. And I promise you, if you can learn to focus on what you CAN control and less on what you CAN’T control, you’re going to end up having a much more enjoyable and successful weight loss journey.
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📍HOW TO EAT OUT & NOT BLOW YOUR DIET 📍

One of the “rules” I have with myself and clients is that nutrition should never-EVER take away from living life and spending time with others.
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You see, a lot of the time, folks get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events.
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And sure, that gives them more control, but it’s no way to live life...
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Trust me. I’ve been there. I would purposefully bail on friends because I wouldn't have total control over my food. Yeah. was able to stick to my diet. Whoop-de-doo. For me, that need-for-control thinking is what eventually led me down a path of depression and loneliness later in life AFTER losing weight.
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Here’s the good news ✅: you can absolutely enjoy going out to eat while sticking to your diet goals. It just takes a bit of strategic thinking and planning
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This graphic illustrates what I call the “Work Backward” Method. It's the perfect strategy for enjoying your restaurant/party meals WITHOUT blowing your diet in the process.
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First, you'll wanna look up the menu for the restaurant in question and find a meal that sounds good. It doesn’t have to be the “healthiest” item on the menu, but you don’t have to eat like an asshole either...
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Get what you want - just be reasonable 😉
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Next, you’ll wanna find the nutrition info for your meal. If they provide it, you're good to go. If not, find a similar meal from a popular restaurant that does have nutrition info.
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Now comes the most important part...
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Knowing how many calories your meal will be, adjust your OTHER meals to fit your daily calorie/macro goals. That way, at the end of the day, you’re still on target 🎯👌
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Finally, realize that you won’t be perfect, and that’s 100% okay! It's impossible to be perfect, and trying to do so will just stress you out. Focus on consistently doing your best, and I promise you’ll have a MUCH more enjoyable (and ultimately success) weight loss journey.

📍DRINK ALCOHOL AND STILL LOSE FAT (4 steps)📍

A lot of folks think of “drinking alcohol” and “losing weight” as an inverse relationship 📈📉. That is, the more alcohol they drink, the heavier they’ll be, and the only way to lose weight is to avoid drinking altogether.

While there’s some truth to this, it’s no different than consuming too much of anything (even healthy whole foods). Consume too many calories ⬆️ — taking you OUT of a calorie deficit — and you’ll not lose weight 🙅‍♂️

Now back to alcohol🍺 —> of course, the most most diet-friendly choice would be skipping alcohol all together. But for most people, that’s not a totally realistic request 😉
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And the good news is that drinking won’t automatically derail your progress. If you’re able to control your total calories, then it's 100% possible to drink alcohol and still lose weight!

To help, here’s a four step plan I use for myself and my clients:

1️⃣ Focus on Veggies 🥗, Fruit 🍎, & Lean Meats 🍖 Earlier in the Day - this will help you stay full on fewer calories and ensure you get plenty of protein & micronutrients in before drinking.
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2️⃣ Stick to Low-Calorie Drinks - to get the most alcohol *bang* for your calorie *buck*, go with liquor (whiskey, vodka, tequila, etc.) on the rocks 🥃 or with a zero-cal mixer (diet soda, LaCroix, seltzer water, etc.)

3️⃣ Once You’re Drinking… STOP EATING 🤤❌🍔 - you see, It’s not usually alcohol that causes people to gain weight. Instead, it's the “drunk food” they’re shoveling down with it.
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(sidenote: from my experience, the only time I’ve had a bad hangover is when I’m eating “drunk food” or drinking high-calorie/sugary cocktails 🍹)

4️⃣ Regardless of if you follow the steps above and control your drinking, or you say screw it and go straight Frank the Tank 🍺✊️, remember that you’re always just ONE HEALTHY CHOICE from being back on track ✅
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#cartergood #weightlossfood #weightlosssupport #weightlosscoach #weightloss #weightlossjourney #weightlosshelp #weightlossplan #alcohol #healthydrink #lowcalorie #dieting #goingout #nightlife #fit #fitness #fitnesstips #dietplan #nutrition #fitspo #drinking #fatloss #losingweight #losingfat #emojione

Hi 👋
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It’s me, Carter.
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Currently sitting at one my my favorite magic shops in all of the Columbus, Ohio Kingdom drinking something that’s quite magical indeed ☕️🔮
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I’m also feeling a bit hollow in the belly region and, as I type this, the barista is setting out a smorgasbord of freshly baked goodies (Scones, anyone?)
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But before I go and eliminate half my week’s calorie allotment with strawberry jam-filled deliciousness, I wanted to say how extremely thankful I am to have your support. Without it, there’s no way we could have come this far in just 8 short months!
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So thank you ❤️
You the 🐐
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Oh, and if you missed my story in the past week, I’ve embarked on a challenge. For the rest of December, I’m answering EVERY SINGLE comment/question left on my posts. Every one of ‘em. No exception.
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[[ I’ve been working double time trying to answer my direct DM’s, too 📨 ]]
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Now, the only kicker is that it’s tough to answer comments after 24-48 hours of posting them, so if you wanna help me out and ask your Q early, you’ll wanna turn my post notifications “ON”
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To do that, hit those three cute little buttons on the top right part of this post and scroll down to “Turn On Post Notifications”. Once you do it, comment down below with this emoji —> 🦖 <— so I know you’re onboard :)
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Okay. Gotta go✌️. A line is forming, and if I don’t get a scone there’ll be hell to pay...
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#cartergood #weightloss #pastry #coffee #danishpastry #coffeeshop #hungry #hangry

📍WHAT COUNTS AS PROGRESS?📍

Earlier today, I was emailing back and forth with a client about the progress she’s made during our first month working together. Despite being fairly consistent, her weight didn’t change much. Maybe a quarter or half a pound lost tops.
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Needles to say, she was a bit discouraged 👎...
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Her bummed-out attitude was no surprise either. Especially when you consider the weight loss culture as a whole. All you see is “lose 10 pounds in 10 days!” or “lose weight fast doing this diet!”
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And while it’s totes okay to use weight as a tool for monitoring progress, it’s not the only thing that matters...
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Once my client and I started digging into the numbers a bit more, we discovered that she’d actually lost four total inches from her waist and hips! What’s more, her strength in the gym had gone up too!
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You see, there are oodles of things that count towards making progress. Body weight is one, but there are also things like:
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Measurements
Progress Pictures
How Clothes Fit
Improved Workout Performance
How You’re Feeling! (often overlooked)
And many more...
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The Bottom Line ✅: stop putting so much of your attention on the scale. When it’s used right, it can be a useful tool, but it’s not everything.
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If your weights not changing, don’t automatically assume something going wrong. Make sure you’re at least tracking and looking at the other 5 things in this graphic before deciding whether or not you need to make a change to your plan.
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#cartergood #weightloss #weightlosscoach #weightlosssupport #weightlossprogress #progress #body #progresspic #measurements #weightlossjourney #weightlosshelp #weightwatchers #dieting #losingweight #losinginches #fit #fitness #fitnessjourney #fitnessprogress #nsv #nonscalevictory #fuckthescale #fatloss #fatlossjourney

📍10 BEST LOW CALORIE CONDIMENTS📍

A lot of people don’t realize how many calories can sneak their way in through condiments and sauces...
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A few of the most popular high-calorie culprits are:
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🖕Ketchup - 20 Cals/serving
🤬 Honey Mustard - ~100 Cals/serving
🙀 BBQ Sauce - ~60 Cals/serving
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And that’s just ONE measured serving. Often, folks end up pouring multiple servings without a second thought.
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It sucks, too, because they’ll put effort into ordering something like grilled chicken over fried, or a baked potato instead of fries, but then add back hundreds of calories from their sauce selection 👎
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Personally, I try to avoid consuming calories from any type of sauce, dressing, dip, or liquid as much as possible. That way, I can use 99% of my calories on actual food that’ll keep my belly full and the hunger monster inside of me at bay...
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Cause, trust me. Hungry Carter isn’t something you want to see or interact with. When I’m hungry. I transform into some terrifying mix of Smaug & Voldemort with the sole purpose of eating everything in sight.
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Basically, if you bring food around me. Your food becomes my food 🍔👹🥞
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This list of “low calorie condiments” could go into the 20s or 30s, but these ten are definitely my fav’s. Especially sriracha... I’ll put dat shiz on everythang 💁‍♂️
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What are your favorite/go-to low calorie dressings and sauces? Let me know down below!
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#cartergood #weightlossfood #weightlosscoach #weightlosssupport #weightlossjourney #weightloss #weightlosstips #nutrition #nutritiontips #nutritioncoaching #diet #dieting #dietfood #fit #fitness #fitnessfood #fitnessdiet #fatloss #condiments #lowcalorie #hotsauce #sriracha #weightwatchers

📍REASONS TO LOSE WEIGHT📍

I know I talked about this topic in yesterday's post, but I want to again because:
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1. Yesterday's post was a selfie, and seeing my face that close up may have given some people the heebie-jeebies
2. Frankly, this topic's important enough to talk about every single day
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Most people start losing weight with hopes to "fix" themselves as a person.
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They don't feel like they're good enough.
They don't love who they are right now
They're not happy with themselves.
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And so the thinking is that losing weight is the only way to flip the script.
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They don't feel like they're good enough, but if they lose weight then they will be! They don't love who they are right now, but if they lost weight they'd finally be able to!
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... you get the point.
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Well, I've got a truth pill for you that might be hard to swallow. The truth is that there's no weight, dress size, waist measurement, progress pic, or external validation that's going to fix the way you think of yourself.
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Sure, those things can help... maybe even serve as a bandaid for a bit of time...
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But at the end of the day, YOU are the only thing that can change your mind. And the best part is you have the power, right meow (😺), to do it.
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You are good enough
You should love yourself at this moment
You should be happy with who you are
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When you start to think that way, something magical happens 🦄...
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Once you STOP motivating yourself to lose weight for negative reasons and, instead, do it from a place of already being happy, but wanting to improve and better yourself, everything is easier.
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And it all comes down to the fact that you no longer stress about looking a certain way or weighing a certain amount or doing it in a set amount of time. You're focused on doing your best each day and making sure to enjoy life in the process.
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#cartergood #weightlosscoach #weightlosssupport #weightloss #weightlossjourney #weightlossmotivation #weightlossstory #weightwatchers #losingweight #dieting #diet #fatloss #fatlossjourney #fit #fitness #fitnessjourney #fitspo #fitnessmotivation #selflove #selfcare #youareenough #selfworth #bodyimage #mindset

📍YOUR BODY IS NOT YOUR WORTH📍

“I hate my body”
“I’ll only be happy when I’m lean”
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Have you said or thought one of those statements?☝️
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I know I have.
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Folks see my transformation and wonder how I made it look easy. How I was able to stay so positive. What they don’t see are the countless mental struggles I’ve had to (and continue to) overcome. -
You see, I was in a pretty terrible headspace when I started losing weight...
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I hated my body.
I hated myself for being overweight.
I thought the only way I’d be happy was if I built a physique that was “worthy.”
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Hate and anger was my fuel... and it worked! I lost a buttload of weight in a very short amount of time. But while things looked all swell ‘n’ dandy on the outside, I was falling apart emotionally.
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Reason being, I quickly realized that losing weight didn’t solve all my problems. It absolutely helped, but at the core, I was still unhappy. I still didn’t feel “good enough.”
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For me, happiness & peace with my body has come from realizing my worth as a person would never come from a 3 digit number on the scale.
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It can ONLY come from within. I have to choose it.
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By no means am I perfect. I still struggle. But remembering that keeps me grounded. -
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I don’t know where you are at right meow 😸, but if you’re following my page, there’s a good chance you’re trying to lose weight or improve your fitness.
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If you’re struggling with loving who you are and hope losing weight will fix it, remember that your body is NOT your worth.
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Here’s the cool part 💥 —> once you accept who you are now, losing weight and getting fit becomes 1000x easier. Because you’re no longer motivating yourself out of hate or anger (which wouldn’t end well. Trust me). Instead, you know you’re already enough and losing weight is a way to show that love through BETTERING yourself.
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Small switch. Huge impact. Also not easy, so give it time, okay? 😉❤️
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📍HIGH-PROTEIN FAT LOSS SNACKS📍
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Nothing too fancy with this morning's post. Just a quad pack of low-cal/high-protein fat loss snacks that are quick & easy to put together.
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I'm not much of a snack guy, personally. I prefer having 2-3 bigger meals during the day. But when I'm on-the-go, feeling a bit hangry between meals, or wanting a light breakfast, these come in clutch. -
When I'm building a fat loss snack, the two components I focus on are high-protein foods and whole fruits. Reason being, they're both super filling & typically low in calories.
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Do you have a favorite fat loss snack? If so, let me know about it below! ⤵️
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#cartergood #weightloss #weightlosstips #weightlossdiet #fatloss #weightlossfood #nutrition #nutritiontips #snack #highprotein #lowcalorie #lowcalories #healthysnacks #diet #dieting #fit #fitness #fitnessfood #weightlosscoach #stringcheese #fruit #beefjerky #apple #banana #tuna #crackers #blueberries #greekyogurt

📍HOW TO USE CHEAT MEALS📍
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Let's talk about CHEAT MEALS 🍔🍕🍺🍫🤤🍩🍸🍦🍪

Personally? I don't like the idea of them, especially for folks who, like me, have struggled to maintain a healthy body weight…

You 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. In fact, I'd usually end up so much that the guilt I felt afterward made me feel worse than before 🙁👎
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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, "Refuels") for special occasions and spontaneous events.

I try not to make a big deal of them either. Yes, I'll enjoy the extra food, but I won't make it the primary focus of the evening. Instead, I put the focus on the people I'm with and the memories we're making together 👯‍♂️🕺💃
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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.
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#cartergood #cheatmeal #cheatmeals #cheatmealday #overeating #weightloss #weightlossjourney #weightlossmeals #weightlosstips #weightlosssupport #weightlossdiet #weekendwarriors #fitness #fitnessdiet #fitnessnutrition #fitnesstips #fitnesshelp #weightwatchers #weightwatchers360 #caloriecounting #countingcalories #diet #dieting #nutrition #nutritioncoach #weightlosscoach #emojione

📍HUNGER FIGHTING STRATEGIES📍

Hunger doesn't usually tend to be a major issue when you're first starting a diet. However, there comes a time when your body catches on to what your sneaky little plan to lose body fat and, in response, shoots your food cravings & hunger signals through the roof 😰🍕

Here’s the thing. When you're in a calorie deficit, having SOME hunger is inevitable. But it should never-ever get to a point where you feel like you're going to pass out or eat a shoe 👞

Luckily, there are things you can do to keep your hunger at bay.

1️⃣ We all know protein is essential for building muscle 💪, but another benefit is its positive effects on satiety 😋. Having some protein (~20g to 30g) at each meal will help increase your fullness during and after eating.
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2️⃣ There’s this super-nifty graph 📊called the "Satiety Index.” (search it on Google, and it’ll pop up). If you're struggling with hunger, I recommend choosing foods towards the tipidy-top of the list as much as possible. No surprise, but most of them are whole foods like fruits, veggies, and lean meats.

3️⃣ The more routined your eating schedule, the easier it'll be to predict and regulate hunger 📝🔄. Whether you eat 2, 4, or 6 meals is up to you. Just try to be consistent with the size and timing of those meals each day, for satiety's sake 😉

4️⃣ A glass (8-16 ounces) of water before your meals can help fill your tummy tum before eating.
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#cartergood #weightlossjourney #weightloss #weightwatchers #weightlosssupport #weightlosscoach #weightlossdiet #weightlossfood #hungry #diet #dieting #dietfood #dietplan #hunger #fit #fitness #fitnessdiet #fitnessfood #healthyfood #veggies #fruit #protein #nutrition #nutritioncoach #healthy #healthyeating #healthydiet #healthyweightloss

📍4 HEALTHY FAT LOSS FOODS📍

Let's set the record straight. Right here, right meow 😼
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There is absolutely ZERO reason to think white rice & white potatoes are unhealthy, fattening, or in any way "bad" for you...
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A lot of the animosity towards 'em has to do with this lil' thing called the Glycemic Index (GI). For a hot minute, the thinking was that foods with a higher GI — meaning they spiked blood sugar more rapidly than low GI foods — were unhealthy. But as more research has come out, it's become more and more evident that the GI of a particular food has little to do with its healthiness or likelihood to be stored as fat in the long-term ❌
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Plus, there are plenty of situations where "unhealthy" foods have a lower GI than "healthy" ones.
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For example, regular soda has a lower GI than watermelon 😱🍉. Does that mean soda is "healthier" than watermelon? Come on, now. I think you know the answer to that 😉...
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Instead, what actually matters for losing & gaining weight is... you guessed it. The number of calories you're consuming each day.
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Another thing to note is that each one of these carb sources has a unique nutritional profile. Brown rice, for example, may be higher in calcium and potassium, but white rice has more iron and folate. The same is true for different nutrients in sweet 🍠 vs. white potatoes 🥔, too...
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The Bottom Line ✅: don't let anyone tell you brown rice or sweet potatoes are better for you than white rice or regular potatoes. Each is uniquely healthy, and what really matters is choosing the one YOU enjoy most.
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I like all four, but if I had to choose, I'd go with sweet potatoes and white rice.
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💥 Which two would you choose? Let me know down below! 💥
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#cartergood #weightloss #weightwatchers #weightlossfood #weightlossdiet #weightlosscoach #healthycarbs #carbs #carbsafterdark #carbsarelife #sweetpotato #brownrice #whiterice #healthyfood #healthydiet #nutrition #nutritioncoach #diet #dieting #weightlosstips #weightlosshelp #wholefoods #fatloss #fitness #fit #emojione

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