#dietingtips

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#Repost @calorie_hacks
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What do you eat before bed? By @smurray_32
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The myth of late night eating & it’s negative impacts on fat loss arises from those still believing in the “broscience” that a) The body reduces its metabolism at night thus more likely to store nutrients as fat & b) Being less insulin sensitive at night thus more likely to partition nutrients towards fat cells than muscle.
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1️⃣Metabolic rate has shown to decrease as you sleep (Katoyose et al 2009) however, is highly dependant on the various sleep cycle stages with it dropping during NREM but then INCREASING during REM (Katayose et al 2009) thus overall, Seale & Conway (1999) & Zhang et al (2002) report TOTAL metabolic rate to ulitimitely level out over the entire evening to that of RMR.
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2️⃣Whilst it is true that blood insulin remains elevated for longer after an evening meal vs a morning one (Van Cauter et al 1992) this isn’t due to a DECREASE in insulin sensitivity at night but that morning insulin sensitivity is INCREASED vs the evening purely from the positive effects which an overnight fast (or any period of fasting) has on improving insulin sensitivity (Longo 2014). Thus, when compared to a MID DAY meal (not fasted), night time insulin sensitivity & glucose tolerance are very similar (Biston et al 1996).
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Studies: Sofer et al (2011) split subjects into 2 groups, both in the same energy deficit. Group A ate 80% of their carbs at dinner vs Group B who ate throughout the day. Results showed Group A to experience greater weight & body fat loss along with feeling more satiated vs group B. Sensi & Capani, 1987 showed similar in their study with no differences in weight loss when eating a hypocaloric diet at night vs morning. Furthermore, Keim et al (1997) showed evening meals to aid in preserving LBM when in a calorie deficit.
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Conclusion: Meal timing doesn’t determine CHRONIC weight loss, total energy balance does (Hall et al 2012). Sure I don’t avocate eating ALL of your calories for night (for obvious reasons) however, there’s no reason you should cut out carbs/calories after a certain hr of the day.

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If you're like me and always on-the-go, you probably need your fridge stocked with a bunch of grab-n-go healthy snacks for you and your kiddos. My favorite quick snacks are pre-cut fruits or veggies for the kids. Sometimes, if I know I'm going to have an extra busy week I will meal prep salads and other healthy meals that I can pull out of the fridge instead of taking time out of my day to prepare a whole meal. What's your favorite on-the-go trick?

I added the @1upnutrition women’s daily fat burner to my supplement routine and since then I’ve made so many improvements in leaning out! Especially in my abbies 🤗 man I missed you, abs! Thanks for making an appearance again 🙆🏻‍♀️ let’s keep it goin 🔥🔪😈
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@1upnutrition discount code—> KATIE20
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Ps! Comment below if you want me to do a physique update/fitness goals update video. From competing, to powerlifting, to lifestyle... some of you might be wondering “what’s next?”... 😏🙏🏼 hehehe...
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#womenshealth #womensfitness #dietingtips #fatloss

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What a typical lunch looks like for me: a giant bowl of protein and veggies because #volume
I like to have a pretty voluminous meal for lunch because my breakfasts and dinners are typically my largest meals and take up the majority of my macros. So I want something that’s not super macro-dense, but will also fill me up! Plus it helps me get in a ton of veggies at once AND IT DELISH!
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☝🏽this bowl has
1 4oz frozen turkey patty (I like to keep these in my freezer for a quick protein source when I don’t have thawed meat or left overs to work with)
1C cauliflower rice (the steamable cauli rice medley that I shared on my stories)
~1/3C chopped sweet peppers
~1/3C baby Bella mushrooms
1/3C corn
Handful of spinach
1/4C dairy free cheese
2tbsp salsa
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Just cook the patty in a sprayed pan. Once soft enough, chop it up and throw in your veggies and season with salt, pepper, cumin, and chili powder. Cook until veggies are soft and burger is cooked. Add it to the bowl of warm cauli rice and top with cheese and salsa!
Quick. Easy. Healthy. Delish.💃🏼

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Too good not to share, especially as I’ve had this very conversation multiple times this week.
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Happy Friday people ❤️
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#Repost @thefitnesschef_
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Imagine this. You’re on the force and you’re on a stakeout. You have split screen vision. Two individuals sit down on their respective sofas to watch TV. Individual 1 unwraps and consumes a magnum classic with consummate joy. Individual 2 reveals 4 twisters before your eyes prior to unceremoniously gorging blissfully on 3.25 of them. Wrappers are flying everywhere and you’re feeling uneasy as you watch the chaotic events unfold. -
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If you were asked in the investigation room: ‘which individual consumed more calories’, you would be forgiven for assuming that individual 2 (the twister eater) did. But the reality is that 1 magnum classic is equivalent in calories to 3 & 1/4 twisters. -
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This post isn’t a license to consume multiple ice lolly’s. It’s more a demonstration that; if one was trying to lose fat and enjoyed iced lolly’s, the same portion of a lower calorie item (which is still enjoyable) may aid an individual’s fat loss goal more. 1 magnum = 244 calories. 1 twister = 76 calories. Of course if that individual adored magnums, then they must eat magnums. But whilst they do, awareness of their calorie consumption of each magnum will probably be a good idea. This way they can make the numbers stack up and still achieve their goal. -
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This example is specific to magnum’s and twister’s. But the theory applies to all food. Whether it’s a nutrient dense food or a food lacking in beneficial ingredients, finding small, easy solutions which can have a large and positive impact on your goal is always going to be a smart move 🍫🍡🤜🤛. -
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#thefitnesschef #dietingtips #magnumicecream #icecreamlover #icecream #fatloss #fatlosstips #caloriecounting #myfitnesspal #calories #nutritiontips #nutritioncoach #caloriedeficit #fatlosscoach #eatsmart #snackideas #losingweight #enjoyfood #caloriescount

Stacking these Ws like a URL (I am THOROUGHLY aware of how corny I am).
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Shoutout to @diginn for making this the easiest and best #CalorieCelebrations post yet!! 🌊🌊🌊🙏🏿🙏🏿🙏🏿
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Please like to support the boy and send me a DM if you would like a free template to start doing your own #CalorieCelebrations.
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#dieting #fitness #dietingtips #weightloss #losingweight #effort #commitment #discipline #health #wellness #eatingright #eatinghealthy #diginn #universityofgood

#physique check!
Up about 2lbs and feeling good about it.
I learned my lesson a while back that the dirty bulk is not the way to go. Just don’t, haha.
Yes I had a plethora of information already telling me that the dirty bulking strategy is not a good strategy, but I always have to try everything myself.
I figured if I was going to talk about it and coach other on their fitness and nutrition, I need to experience as much as I can, not simply tout around my certification (plug😉)

So I’m educated quite well, qualified, certified, and rather experienced in many facets of this realm as well, and still in action ✊🏻👋🏻🔥

#bulkingup - the body can really only utilize 250-300 excess calories on average per day for building additional lean mass for physical growth.
Anything more will highly likely simply be stored as fat.
Your body is going to store some extra fat either way, is it is fighting your prior leanness, which it detects as a famine like state and wants to protect you against.
Either way, I’m feeling really great carb cycling for this bulk and keeping calories at a manageable and scientifically optimal surplus!
The dirty bulk also entails eating junk and dirty foods, even if you are hitting your 250-300 calorie surplus.

Here we still have a problem, as the effects of such a poor and nutritionally disastrous diet will leave you feeling pretty shitty, which will transfer to your motivation in the gym, and to even get out of bed. Training will suffer and typically you’ll end up missing more days than intended, thus storing all those extra calories that aren’t being used for muscle repair.
Additionally, cramming in excess calories from junk foods is made possible by the high amounts of fat that take up the bulk of the calories, and extra simple sugars that will burn up and store as fat if muscle and liver glycogen are full.
The problem we get here, is by utilizing these poor food choices to get in your calories, you won’t be left with room for enough protein to aid in your muscle building journey without going even further over your calorie goal!
Be sure you’re driven to meet your training requirements by staying healthy, and keep that surplus controlled!

☕High To Low Starbucks☕
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A little visual on the calories in your Starbucks coffee.
Stuckbucks have been ordered by judge in California to put cancer warnings on there coffee ☕
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if you think this could help a friend please share and tag away 😊
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#fatlossblog #fatlosshelp #fatlosstips#fatlosscoach #fatlossgoals #dietblog #dietcoach#dietblogger #fitfam #fitfamilylife #dietingtips#mealplanning #mealprep #fitmom #fitnessblogger #dieting#exercise #healthyhabits #healthymom #workout#gym #fitlife #iifym #calories #fitchick#flexibledieting #Starbucks #coffee #carbs #protein

Imagine this. You’re on the force and you’re on a stakeout. You have split screen vision. Two individuals sit down on their respective sofas to watch TV. Individual 1 unwraps and consumes a magnum classic with consummate joy. Individual 2 reveals 4 twisters before your eyes prior to unceremoniously gorging blissfully on 3.25 of them. Wrappers are flying everywhere and you’re feeling uneasy as you watch the chaotic events unfold. -
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If you were asked in the investigation room: ‘which individual consumed more calories’, you would be forgiven for assuming that individual 2 (the twister eater) did. But the reality is that 1 magnum classic is equivalent in calories to 3 & 1/4 twisters. -
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This post isn’t a license to consume multiple ice lolly’s. It’s more a demonstration that; if one was trying to lose fat and enjoyed iced lolly’s, the same portion of a lower calorie item (which is still enjoyable) may aid an individual’s fat loss goal more. 1 magnum = 244 calories. 1 twister = 76 calories. Of course if that individual adored magnums, then they must eat magnums. But whilst they do, awareness of their calorie consumption of each magnum will probably be a good idea. This way they can make the numbers stack up and still achieve their goal. -
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This example is specific to magnum’s and twister’s. But the theory applies to all food. Whether it’s a nutrient dense food or a food lacking in beneficial ingredients, finding small, easy solutions which can have a large and positive impact on your goal is always going to be a smart move 🍫🍡🤜🤛. -
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Credit: @thefitnesschef_
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#dietingtips #magnumicecream #icecreamlover #icecream #fatloss #fatlosstips #caloriecounting #myfitnesspal #calories #nutritiontips #nutritioncoach #caloriedeficit #fatlosscoach #eatsmart #snackideas #losingweight #enjoyfood #caloriescount

Follow- @caloriecomparing for more like this.
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🌟Easy Summer Fat Loss Desserts!🌟

Do you have a sweet tooth?! I do 😬 especially during the summer and hot weather. If you’re looking for some refreshing low calorie snacks, I gotcha covered! ☀️

🔥When it’s hot, I usually crave cold or frozen sweets at night. I used to opt for ice cream, but over the course of my fatloss journey, I’ve found some tasty alternatives that won’t break my calorie bank!

💩If you don’t want to sabotage your fat loss efforts, I recommend trying one of these desserts to satisfy your sweet tooth and still keep calories in check! ⠀
🧠As you know, the only way to lose fat is through a calorie deficit, so as long as you’re doing that, eating dessert, fruit, or anything else will NOT cause you to gain fat, no matter what time you consume them.

🌟Here’s my top 6 low calorie desserts! ⠀
✅ 1 cup nonfat unsweetened yogurt: add a dash of stevia for sweetness or top w berries
✅ watermelon: you can eat a POUND of this for under 150 calories. I freeze chunks of it and eat it like sorbet cubes.
✅ 1/2 pint of low calorie ice cream of choice. easy, pre-made option.
✅ chocolate PB mousse: mix powdered peanut butter with sugar free jello mix and dash of almond milk to make a voluminous low calorie mousse! you can also add a bit of yogurt for a more creamy texture.
✅ strawberries: you can eat an entire pint of these for 150 calories!
✅ homemade nice cream: blend frozen bananas, that’s it!

Tag a friend with a sweet tooth who wants to keep losing fat and stay on track! 😎
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Credit- @saltylifts
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#icecream #desserts #lowcalorie #caloriecounting #caloriedeficit #countingcalories #fatlosshelp #fatlosstips #fatlossjourney #flexibledieting #dessertlover #knowyourfood #nutritiontips #nutritionfacts #foodforthought #fruitporn #fruit #nicecream #healthyswaps #healthysnacks #snackfood #lowcarbrecipes #highprotein #onlinefitnesscoach #bostonfoodies #dieting #dietingtips #weightlosstips #weightlosssupport ⚠️Free download ebook 2 week diet⚠️
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Burn 8 kilos of fat in 2 week ? You can definitely can ! click link on bio !
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follow @diet.daily.share ⚠️
follow @diet.daily.share ⚠️
follow @diet.daily.share ⚠️

Imagine this. You’re on the force and you’re on a stakeout. You have split screen vision. Two individuals sit down on their respective sofas to watch TV. Individual 1 unwraps and consumes a magnum classic with consummate joy. Individual 2 reveals 4 twisters before your eyes prior to unceremoniously gorging blissfully on 3.25 of them. Wrappers are flying everywhere and you’re feeling uneasy as you watch the chaotic events unfold. -
-

If you were asked in the investigation room: ‘which individual consumed more calories’, you would be forgiven for assuming that individual 2 (the twister eater) did. But the reality is that 1 magnum classic is equivalent in calories to 3 & 1/4 twisters. -
-

This post isn’t a license to consume multiple ice lolly’s. It’s more a demonstration that; if one was trying to lose fat and enjoyed iced lolly’s, the same portion of a lower calorie item (which is still enjoyable) may aid an individual’s fat loss goal more. 1 magnum = 244 calories. 1 twister = 76 calories. Of course if that individual adored magnums, then they must eat magnums. But whilst they do, awareness of their calorie consumption of each magnum will probably be a good idea. This way they can make the numbers stack up and still achieve their goal. -
-

This example is specific to magnum’s and twister’s. But the theory applies to all food. Whether it’s a nutrient dense food or a food lacking in beneficial ingredients, finding small, easy solutions which can have a large and positive impact on your goal is always going to be a smart move 🍫🍡🤜🤛. -
-
#thefitnesschef #dietingtips #magnumicecream #icecreamlover #icecream #fatloss #fatlosstips #caloriecounting #myfitnesspal #calories #nutritiontips #nutritioncoach #caloriedeficit #fatlosscoach #eatsmart #snackideas #losingweight #enjoyfood #caloriescount

✖️BE MINDFUL✖️
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It is important to be mindful in the food choices (and the portion sizes) we make each day. Whatever your goal may be, your nutrition is going to play a LARGE role in helping you get there.
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On top of that, these same food choices will determine how we will FEEL. Eat the Big Mac on the right? Probably feel like garbage for a while. The meal on the right? Going to feel satiated and not like crap 🙂
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Not only is this post intended to show you how much more quantity of food you can have when keeping it clean, but it is also intended to show you the quality you are able to consume and STILL be lower in calories than a common fast food choice.
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Just a quick reminder to you:
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Each gram of protein contains 4 calories
Each gram of carb contains 4 calories
Each gram of fat contains 9 calories
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(Sometimes nutrition labels will be off a few calories. Truthfully, I might be off a couple calories as well on the right example. Just remembering macros off the top of my head 😁)
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So, although it is okay to have “junk” food in moderation, majority of your food should be clean, whole food.
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What meal would you choose? 👇🏼
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Thank you! Enjoy your weekend everyone :)
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#fatlosshelp #weightlosshelp #weightlosssuccess #weightlosscommunity #weightlossgoal #weightlossstruggle #weightlossideas #weightlossrecipes #weightlossinspo #workoutjourney #earlyworkout #nutritionhelp #dietingtips #healthyeating #workoutinspo #bigmac #cleanfood

💕🌱💫 Why not ‘diet’? 💫🌱💕
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Yesterday I launched my 6 week ‘Chocolate and Prosecco Plan’ 😍💃🏼🍫🍾 which is is so called because I want to show you that it is possible to lose body fat, be healthy and actually live and enjoy your life! The word ‘diet’ has been misconstrued over the years to mean something people often associate very negative emotion towards and I don’t want anyone to feel like that. Ever. .
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We all ‘have’ a diet in whatever shape or form that takes and to be ‘on a diet’ is something that is very confusing to me. By on a diet do we mean Atkins, paleo, Mediterranean, vegan or are these just styles of eating? Or do we mean we are trying to lose weight, whatever that looks like? I feel like the word DIET creates an on or off mentality and whilst I agree ‘dieting’ to lose fat should be temporary, it makes me sad that people jump on and off diets like buses and it’s either all or nothing! We’re either eating salad and quinoa (or maybe not if we’re cutting carbs 🤷🏼‍♀️) or we’re chowing down bowls of pasta and tubs of Ben and Jerry’s saying FUCK the diet, I’ll start again on Monday! 🤦🏼‍♀️
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My mission is to show people that they can have a balance of both, still get the results they want and achieve their goals. It’s not a diet, it’s a lifestyle and it can be applied to all aspects of your life including holidays, Christmas parties, meals out and generally living your best life 💕🤟✨
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I’m not going to tell you WHAT to eat but HOW to eat. I want you to FEEL good not BE good! 🌱🦋😇
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We’re going to eat carbs, fats, delicious food, nutritious food, non nutritious food and have a bloody drink if we want one! But most of all, be the best version of ourselves! ☺️👭💃🏼
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If you’re ready to go rouge and leave the slimming industry behind there’s 4 days left to message me and start your journey. It’s going to be a blast! I promise! 😘😉
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FULL DETAILS IN MY GROUP - LINK IN BIO ❤️

💥 FRUITS AND VEGETABLES HIGH IN FIBER💥
-follow @women.weight.loss 🍗When trying to lose fat we always talk about protein and how it keeps you feeling fuller longer etc etc -
🥒 But one thing that is not mentioned quite as much is fiber and it’s role in satiety. Not to mention it’s affect on keeping you all regular and stuff 💩🙄
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🍐Foods that are high in fiber take longer to digest, keeping you feeling fuller longer like protein.
- 🍌And the best part is that many foods that are higher in fiber are also lower in calories so you can add volume to your meals which will also keep you feeling full for fewer calories 🙌🏻.
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🐻 Vegetables and fruit top the list of higher fiber foods with lower calorie counts. There are others that could be added, but this list is a great place to start.
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🥕What is your favorite vegetable or fruit?
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#diet #dieting #dietplan #dietingtips #fatloss #fatlossjourney #fatlosshelp #fatlossgoals #fatlosscoach #fatlossdiet #fruit #veggies #weightloss #weightlossmotivation #weightlossstory #calorie #lowcalorie #countingcalories #weightlosstransformation #fiber #healthcoach, #healthyfood, #healthyhabits #fitoverforty #fitoverfifty #fitover55 #fitat40 #fitat50 #susanniebergallfitness

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