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Envision Being Thin  140 lbs ⬇️ Envisionbeingthin.com Facebook.com/cartergood Legion Discount: buylegion.com/CGood πŸ‘‰Coaching? πŸ€” (email me! πŸ“§) Free Fat Loss Course πŸ”₯⬇️

http://www.fatlossforevercourse.com/

🚨How To Recover After Overeating 🚨
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We all know what it's like to feel sick, bloated, upset, and demotivated after unintentionally overeating🀰😷😞...
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The worst being, the day after a splurge, many people try and "recover" β€” usually by drastically reducing their calories to unsustainable low levels ‡️ and performing hours of "guilt cardio" 😰
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More often than not, though, the stress and hunger from that only leads to MORE bingeing/overeating followed by MORE extreme restriction πŸ”„πŸ‘Ž
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HERE'S THE TRUTH βœ…: one night of overeating really isn't that big of a deal in the grand scheme of things. In fact, the best thing to do after overeating is to PUT IT BEHIND YOU‼️& keep chugging forward πŸš‚ ➑️➑️➑️➑️
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As you can see from the graph above, simply going back to the regular plan the week after splurging will put this person right back to where they started β€” like nothing ever happened! πŸ€·β€β™‚οΈ
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Not only that, they're going to be in a MUCH better mental & physical state ☯️ than if they tried to recover with extreme restriction (which would likely just end in more overeating πŸ˜¨πŸ‘Ž)
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Always remember πŸ‘‰ it's not about being perfect. It's about being consistent πŸ”‘πŸ‘Œ
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Know someone this will help? Tag 'em down below! ⬇️⬇️⬇️
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πŸ”₯How to Set Up Your Fat Loss Diet in 3 Easy Steps πŸ”₯
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I get asked all sorts of random questions about losing fat. Stuff like:
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How many carbs should I eat?
What's the optimal number of meals per day?
What protein sources are best for fat loss?
How many grams of sugar per day is okay?
What supplements should I take?
Should I skip breakfast?
Should I cut out fruit?
Is bread good or bad?
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The list of Q's could go on and on and on and on....
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Here's the TRUTH βœ…: there are only a few things β€” three to be exact β€” you need to build an effective and sustainable fat loss diet plan:
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1️⃣ Find You Calorie Deficit Target - I don't care if you're vegetarian, vegan, paleo, keto, or eating dog food 🐢. If you're not in a calorie deficit, you're not going to lose weight... PERIOD‼️
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To find your deficit, I recommend taking your goal body weight (in pounds) and multiplying it by 11 or 12 (11 if you're less active & 12 if you're very active). Regardless of what calorie target you come up with, you'll probably need to adjust after a few weeks.
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You want to be eating in a calorie range where you're, on average, losing around .5-1% of your body weight each week. If you're more than 50 pounds overweight, you can maybe get away with losing 1.5% per week.
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2️⃣ Find Your Protein Intake Target - simply multiply your GOAL bodyweight (in pounds) by .82-1 to find a solid grams of protein per day target. That'll ensure you're getting enough protein to support your muscles without taking away from carbs and fats πŸ’ͺ
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3️⃣ Focus on Mostly Whole Foods - if 80% of your diet is coming from WHOLE foods (🍎πŸ₯‘πŸ₯”πŸ–πŸ₯—), then it's absolutely-positively-entirely okay to have fun foods (πŸ•πŸ”πŸ©πŸͺ) for the other 20%.
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The number of meals you have per day, ratio of carbs to fats, food sources, etc. is up to you. As long as you adhere to those three steps, you can't go wrong πŸ‘Œ
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Know someone who would benefit from this? Tag 'em below! ⬇️⬇️⬇️
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Let's talk about sugar 🍭...
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I've debunked the "sugar is bad for you" myth a few times already, so I'll keep this brief: Sugar is NOT inherently bad for you ❌. It only becomes a problem when it leads to a calorie surplus or takes away from eating fruits, veggies, & protein.
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So if you ARE controlling your total calories βš–οΈβœ… and you ARE eating plenty of protein, fruits, veggies, and other whole foods (🍎πŸ₯’πŸ–πŸ₯”πŸ₯œ), then you don't need to worry about your total sugar intake πŸ‘Œ
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Now, even though sugar isn't bad, I do get a little pissy when I see foods being marketed as "healthy" alternatives to regular treats 😑😀...
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This snack bar comparison is the perfect example. The same company, Kellogg's, makes both of these products... HOWEVER, most people think of Rice Krispies Treats as "junk food" and the Special K Chewy Bar as a healthy alternative.
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The reality? Both of these bars have the exact same calorie total & grams of sugar!
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With regards to marketing, its genius πŸ‘©β€πŸ«. Despite being nutritionally identical, Kellogg's is able to get kids with the Rice Krispies and then their parents with the "healthy" Special K bars πŸ€¦β€β™‚οΈ...
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The Bottom Line πŸ‘‰ always be wary of food marketing... ALWAYS! Often times, the "healthy" stuff isn't all that much different from the "bad" stuff....
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What's more, the "bad" stuff really isn't bad too begin with πŸ™…. As long as you're eating plenty of whole foods the majority of the time, it's TOTES okay to have Rice Krispies every once in a while πŸ‘Œ
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🚨 DOUBLE your VEGGIES to Reduce Calories Without Losing Volume 🚨
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First off, I wanted to give a shoutout to my friend @drnadolsky who posted about this "double veggie" strategy a few days ago πŸ‘ - it's what served as the inspiration for this post (if you don't already follow him, you should. He's got big ol' biceps that make you go "OOOO" 😲πŸ’ͺ)
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ANYYYWAYSSSSS - I seriously love this diet strategy. Not only has it helped me on my own weight loss journey πŸ™‹β€β™‚οΈ, but it's served as a great tool for many of my clients as well πŸ‘«πŸ‘«πŸ‘«
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Why? Because it's simple, straightforward, & ridiculously easy to implement βœ…βœ…βœ…
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Now... let's get one thing straight πŸ‘‰ just because this strategy invokes reducing the carbs in your meal in place of more veggies, it does not mean carbs are bad...
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Here, I'll repeat that for you πŸ—£β€ΌοΈTHIS STRATEGY IS NOT MEANT TO REPLACE CARBS BECAUSE THEY'RE BAD OR FATTENING‼️
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The main focus here is to reduce the calories of your meal ⬇️ (which in this example, just so happens to come from carbs) without losing the volume of food you're eating (aka the size of your meal) πŸ˜‹πŸ‘Œ
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This way, you still feel as full but for a hundred or so fewer calories. It might not seem like much, but if you're able to reduce your calories a bit and eat MORE veggies, it sounds like a good trade off for both your weight loss AND your health, wouldn't you say? πŸ’ͺ❀️
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Know someone this could help? Tag 'em below! ⬇️⬇️⬇️
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🚨The Important Difference Between Tracking RAW & COOKED Meat 🚨
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If you are tracking/measuring/weighing your food, LISTEN UP πŸ”Š
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Most aspects of food tracking are simple and straightforward... BUT(TπŸ‘), there a few easy-to-make mistakes that have the potential to seriously screw with your progress if you're not aware of them! πŸ™ˆ
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One is not recognizing the calorie-to-weight difference between RAW πŸ– and COOKED πŸ— meats...
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You see, when you cook a piece of meat, a good portion of the water & juices evaporate during the heating process. It's not really a problem... UNLESS you're tracking the wrong nutrition info πŸ˜±βš–οΈ...
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For example, say you decide to cook a few pounds of chicken πŸ” in bulk (that way, it's ready to go whenever you need it)
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Here's where it's easy to make a mistake πŸ‘‰ when you weigh out 6 ounces, you use the calories and macros from the nutrition label on the chicken's original packaging (which is usually for chicken in its RAW uncooked state)...
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Because COOKED chicken has more calories per ounce than RAW chicken, you end up unknowingly taking in more calories than you accounted for...
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As a general rule of thumb πŸ‘, the more "done" and dry cooked a meat, the more calories per ounce it'll have...
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That's why the flank steak has a crazy high 132 extra calories after cookingβ€”it's cooked well done from being broiled in a pan πŸ”₯
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THE BOTTOM LINE βœ…: when you're tracking meat and other foods that lose/add water after cooking, make sure you're using the RIGHT nutrition info when you go to track it. Use the wrong info 2-3 times a day, and the extra 50-100+ calories each time will add up!
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PS. I recommend weighing meat RAW whenever possible. It's more consistent than weighing cooked meat, especially since different cooking methods can result in different amount of water loss.
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Know someone this would help? Tag 'em down below ⬇️⬇️⬇️

Love this post from @christy.shaw
What she had to say ⬇️
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Have you, a family member or friend ever thought, "it's cheaper to feed myself [or my family] at a fast food restaurant than it is to cook a meal at home." If so, you're not alone. When it comes to eating habits, a couple of potential barriers to making positive changes are:
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1. I don't have time
2. I can't afford it
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πŸ—’ Both are legitimate concerns. I've been trying to address the first topic by posting ideas for making healthy meals in a hurry, and I'll post more of those over time. Today, however, I want to address the second matter.
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πŸ’² DOES A HOME-COOKED MEAL COST MORE?
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πŸ‘‰ It can for sure, but it doesn't have to. For example, you'll definitely pay a premium for organic products, gluten-free options, free-range chicken, shopping at certain stores, and so forth. Now if those are things that are important to you and you find it worthwhile pay a little extra, I completely understand.
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πŸ’‘ On the other hand, if you're on a tight budget and you just want to make overall better choices, there are still lots of ways to make positive changes without putting a strain on your finances.
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🍽️ Here's a sample meal that cost just over $2 per plate. That's less than the cost of the average fast food value meal. Not that there's anything wrong with enjoying a value meal from time to time, because there is absolutely room in an overall healthy diet for occasional fast food.
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🍜 But I hope this helps to illustrate that home-cooked meals don't have to cost a ton. Meals don't need to be fancy, organic, expensive, or complicated to be a healthier choice. Small changes count for a lot. So if you've been holding off on making a positive change because you're afraid you can't afford it, I hope this helps.
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🍫 As a side note, this plate cost less to make than the price of your average protein bar. Not that there's anything wrong with protein bars either. (I appreciate the portability and convenience of bars, and adore Birthday Cake Oh Yeah! One bars.) Still, I thought it was interesting that something I'd usually think of as small and inexpensive, such as a bar, can actually cost more than a whole plate of food

‼️ Sneaky Sauce Calories Can SABOTAGE Your Diet ‼️
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There are lots n' lots of ways calories can *sneak* their way into our dietπŸ•΅οΈβ€β™€οΈ. Yesterday, I shared a post about sneaky liquid calories, but another common calorie culprit come from the sauces/condiments we add to our foods...
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It's RI-DONCULOUS how easy it is to discredit (or straight up forget) the extra calorie content of sauces and condiments. But trust me.. If you're not careful, them suckers can add up faster than you'd think β€ΌοΈπŸš€
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Sure, it might only be an additional ~50-100 calories per meal πŸ€·β€β™€οΈ, but do that 3-4x a day and you're looking at enough extra calories to easily offset a large chunk of deficit πŸ™€
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HERE'S WHAT I RECOMMEND βœ…: try to avoid, as much as possible, using sauces and condiments that come with extra calories. Instead, stick to things like hot sauce, mustard, most salsas, and other sauces that have ~5 or less calories per serving.
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A general rule of thumb πŸ‘ --> the thicker the sauce, the more calorie-dense it usually is πŸ‘Œ
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Know someone this could help? Tag 'em down below! ⬇️⬇️⬇️
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#envisionbeingthin #weightloss #weightlossfood #weightlosstips #weightlosshelp #weightlosscoach #weightlosssupport #weightlossstruggle #calories #caloriecount #caloriecounting #ifitfitsyourmacros #flexiblediet #flexibledieting #iifym #sauce #hotsauce #fitnesstips #fitnesshelp #fatloss #fatlosshelp #fatlosstips #fatlosscoach #dieting #diethelp #dietplan #dietcoach #diettips

Something funny I've noticed with trail mix...
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I feel like most people wouldn't purposely measure out an entire cups-worth of just mixed nuts, just raisins, or just dark chocolate pieces for a "snack."
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But heck! Mix 'em all together in a big ol' bag of organic fun, and all of a sudden it's no big thang to pour a cup (or two) down the hatchet πŸ˜‹
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Which is why, in my opinion, trail mix is one of the BIGGEST weight loss calorie culprits causing folks to struggle with their weight. I mean. It's organic & comes from the Earth 🌏, right? Can't be too bad...πŸ™„
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Well, I don't care how "organic" or "natural" the labels say it isβ€”trail mix is chock-full of calorie dense foods like dried fruit, mixed nuts, and dark chocolate that'll get you fat regardless of their "healthiness"
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Here's what I would do βœ…: if you're wanting a satisfying and weight loss friendly snack, I recommend sticking to a piece of WHOLE fruit and/or a protein source (like greek yogurt of beef jerky).
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Those foods are going to do a MUCH better job of curbing you hunger for a fraction of the calories in trail mix πŸ‘Œ
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#envisionbeingthin #weightloss #weightlosshelp #weightlosstips #weightlossfood #weightlosscoach #weightlosssupport #weightlossstruggle #dieting #dietfood #diethelp #dietplan #dietcoach #losingweight #fatloss #fatlosstips #fatlosshelp #calories #caloriecount #caloriecounting #caloriedeficit #iifym #ifitfitsyourmacros #flexiblediet #flexibledieting #healthydiet #healthysnacks #fatlossjourney #fatloss

πŸ”₯The Right & Wrong Way To Boost Your MetsbolismπŸ”₯
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Before getting to far into this post, I feel it's important to quickly outline what exactly determines your metabolic rate.
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When you get right down to it, the three big players are:
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1️⃣ Basal Metabolic Rate or BMR (calories burned at rest & about 60% of calories burned each day)
2️⃣ Physical Activity (planned and non-planned exercise, making up roughly 30% of your daily caloric burn)
3️⃣ Thermic Effect of Food (calories burned digesting food & makes up 10% of daily calories burned)
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Anything beyond those three things claiming to "boost" your metabolism are totally unnecessary. In fact, they're likely total doggy doo-doo πŸ’©
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Cause there's no pill, tea, beverage, food, or product that's going to significantly increase your metabolism πŸ™…β€β™‚οΈ
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Now, what you CAN do is take steps towards increasing the amount of calories you're burning from those three things mentioned above.
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One way is by lifting weights and building muscle πŸ‹οΈβ€β™€οΈπŸ’ͺ. Not only does lifting burn calories, but the muscle you build will lead to a higher BMRβ€”meaning you'll burn more calories from doing nothing!
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Another is eating a high-protein diet πŸ–. Of the three macronutrients. Protein required the most calories to digest, so more of it will lead to a higher TEF.
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Finally, start being more active in your daily life πŸšΆπŸ€Έβ€β™€οΈ. Most of us are sedentary - we sit at work, to and from on our commute, and finish the evening on the couch πŸ›‹πŸ‘Ž
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It's not always easy to stay active, but one thing that's helped me and many of my clients is setting a daily step goal. A good total to shoot for is around 10,000 steps per day πŸ‘£πŸ‘Œ
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If you feel like your metabolism is less than spectacular, give those three things a try! If you know someone who this could help, give 'me a tag in the comments ⬇️⬇️⬇️
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#envisionbeingthin #weightloss #weightlifting #weightlossfood #weightlosstips #weightlosshelp #weightlosssupport #weightlossstruggle #weightlosscoach #fatloss #fatlosshelp #fatlosstips #fatlossgoals #fatlossjourney #metabolismbooster #metabolism #metabolismboost #calories #caloriesburned #exercises #losingweight #burningfat

I ❀️ me a good egg omelet πŸ³πŸ˜‹
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Whole eggs are an incredibly nutritious, filling, and quick to cook up on a busy morning β°πŸ‘Œ
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But... it doesn't change the fact that WHOLE eggs omelets come packed with a hefty helping of calorie-dense dietary fat...
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For example, this Garden Veggie & Avocado Omelet (with just a TINY bit of harmless cheese πŸ˜‰) from IHOP would seem to be weight loss friendly at first glance πŸ‘€. After further investigation πŸ•΅οΈβ€β™€οΈ, though, you'd find that the "healthy fats" and ingredient cause this omelet to go well over 800 calories‼️...
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Then there's the OJ which, regardless of whether you think it's healthy or not, is going to tag on an additional 100-200 calories to your meal easy.
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The whole fruit is solid πŸ’ͺ. You never have to worry about eating whole fruit β˜ΊοΈπŸŽπŸπŸ‡πŸ“πŸŒ...
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With ALL of my comparisons, neither choice here is right or wrong. (Though, them pancakes do look scrumptious πŸ˜›)
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Instead, it illustrates how even "healthy" foods can come with a lot of calories, and if you eat too many caloriesβ€”knowingly or unknowinglyβ€”you won't lose weight, period πŸ™…β€β™‚οΈ
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Want the best of both worlds 🍳πŸ₯ž? I'd recommend going with a smaller whole egg/egg white omelet mix with light cheese, water or BLACK coffee β˜•οΈ , and a couple of pancakes with some syrupy goodness on the side! (Not too much, though πŸ˜‰)
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#envisionbeingthin #weightloss #weightlossfood #weightlosshelp #weightlosstips #calories #caloriecounting #caloriecount #diet #dietplan #diethelp #dieting #dietfood #iifym #ifitfitsyourmacros #flexiblediet #flexibledieting #weightlosssupport #weightlossstruggle #weightlosscoach #fatloss #fatlosstips #fatlosshelp #fatlossjourney #losingweight #nutritionist #nutritionable #healthydiet #fitness

🚨How Liquid Calories Can Sabotage Your Diet!🚨
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Unknowingly consuming liquid calories is a super common mistake I see sabotaging dieters left and right...
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That's because it's not always obvious... there are LOADS of sneaky liquid calorie in things people don't always think about such as coffee creamers, flavored waters (some brands, like Vitamin Water, have calorie and calorie-free versions that look identical!), green juices, and more πŸ‘Ž...
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So if you're curently struggling to lose weight, one of the first things I'd do is make sure you're NOT unknowingly taking in sneaky calories from liquids πŸ’¦βŒ
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If you discover that you ARE drinking calories, either eliminate them or make sure you're accounting for it in your daily log πŸ“
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Personally, I think drinking calories while dieting is straight silly 🀑. You're much better off eating your calories from filling foods (like fruits, meats, and veggies) and drinking water/zero-calorie alternatives.
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(PS. these foods and calorie amounts are just examples. YOUR calorie needs will depend on your current height, weight, activity level, and goals)
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#envisionbeingthin #weightloss #weightlosstips #weightlosshelp #weightlossfood #weightlossfoods #calories #caloriecounting #iifym #ifitfitsyourmacros #flexiblediet #flexibledieting #weightlosssupport #weightlossstruggle #fatloss #fatlosshelp #fatlosstips #fatlossgoals #losingweight #fitness #fitnessblog #fitnesshelp #fitnesstips #dieting #diethelp #dietplan #diettips

🚨 Build Your Starter Home Gym In 3 Easy Steps! 🚨
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Nowadays, it seems everyone and their grand momma πŸ‘΅ is talk about the "optimal" way to exercise and diet for fat loss...
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While I'm all for improving our collective knowledge of health and fitness πŸ“š, it's important to recognize there's a HUGE difference between what's shown as optimal in a research study and what's optimal for YOU!
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See, you could follow the "most optimal" workout routine ever created, but if you can't stick with it, then it won't matter muchπŸ‘ŽβŒ...
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Likewise, you could follow a semi-optimal routine β€” one you actually enjoy and have time for β€” and still get amazing results if you're consistent πŸ‘βœ…
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That's why☝️, when it comes to working out from home, I'm TOTALLY on board and support it to the fullest!
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Sure, you may not have access to all the different exercise doohickeys and cable thingamajigs you'd find in a commercial gym, but it doesn't mean you can't get an effective workout from the comfort of your home 🏑 ...
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Plus, you only need a few things to build a stellar home gym:
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1️⃣ Dumbbells & Kettlebells - for building strength & muscle πŸ’ͺ
2️⃣ Resistance Bands - for mobility, stretching, and higher rep muscle-building exercises
3️⃣ Adjustable Bench & Pull-Up Bar - for exercise variety
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... and that's it!
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With those three things, you can build yourself a home gym perfectly suited for anyone looking to build lean muscle and lose more fat on their weight loss journey.
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More importantly, it might be what you need to stay consistent πŸ‘‰ which is the MOST IMPORTANT aspect of any type of exercise you're doing πŸ’ͺπŸ˜πŸ‘Œ
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Know someone this could help? Tag 'em below! ⬇️⬇️⬇️
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