Tag Archives: macro tracking

Starvation Mode Doesn’t Exist

โฃ๐˜๐˜ฆ๐˜ณ๐˜ฆโ€™๐˜ด ๐˜ธ๐˜ฉ๐˜ข๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฃ๐˜ข๐˜ฃ๐˜ญ๐˜บ ๐˜ฉ๐˜ข๐˜ฑ๐˜ฑ๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ… โฃ
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You eat too little. โฃ
You get too hungry. โฃ
You splurge on the weekends. โฃ
You eat too little again. โฃ
You get frustrated youโ€™re not losing weight. โฃ
You splurge on a cheat meal. โฃ
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๐˜š๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ฎ๐˜ช๐˜ญ๐˜ช๐˜ข๐˜ณ? โฃ
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Eating too little is forcing you into a vicious cycle that is causing you to maintain or slowly gain weight. โฃ
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Stop the deprivation. โฃ
Find balance. โฃ
Make slow and steady progress. โฃ
๐‘๐ž๐ฉ๐ž๐š๐ญ ๐Ÿ๐จ๐ซ๐ž๐ฏ๐ž๐ซ. โฃ
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P.S. if youโ€™re a numbers person something to think about… you think youโ€™re eating 1400 calories a day, and you are Sunday through Thursday.
On the weekends you โ€œsplurgeโ€ and have a 2500 and 3500 calorie day (way easier to do than you think). Your weekly average is now 1857 calories, not a bad thing but likely the culprit of your slowing progress or lack thereof

Why the scale is up….

๐Œ๐จ๐ง๐๐š๐ฒ ๐‘๐ž๐ฆ๐ข๐ง๐๐ž๐ซ ๐ญ๐ก๐š๐ญ ๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ž๐ช๐ฎ๐š๐ฅ ๐…๐š๐ญ ๐†๐š๐ข๐งโ€ฆ โฃ
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๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฐ๐˜ฏ๐˜ด ๐˜ธ๐˜ฉ๐˜บ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ฎ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ถ๐˜ฑ: โฃ
*You drank more or less water โฃ
*You ate more carbs โฃ
*You had more or less sodium โฃ
*You had a tough workout or a rest day โฃ
*Youโ€™re stressed โฃ
*You ate your last meal earlier or later โฃ
*You weighed in earlier or later than usual โฃ
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Scale Fluctuations are normal. โฃ
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๐—ช๐ž๐ข๐ ๐ก๐ญ ๐†๐š๐ข๐ง ๐ข๐ฌ ๐ง๐จ๐ญ ๐…๐š๐ญ ๐†๐š๐ข๐ง ๐Ÿ’›

๐๐ซ๐ž๐š๐ญ๐ก๐ž ๐š๐ง๐ ๐ญ๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ โฃ๐Ÿ™Œ

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The Secret to Weight Loss…

๐˜Ž๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ข ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต. โฃ
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Unfortunately there is no magical tea, pill, or wrap to get you there, BUT there is some good newsโ€ฆ there are a lot of things you can do to make the weight loss process easier. โฃ
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๐’๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ: โฃ
๐Ÿƒโ€โ™€๏ธ Move more (๐˜ธ๐˜ข๐˜ญ๐˜ฌ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ฆ๐˜น๐˜ฆ๐˜ณ๐˜ค๐˜ช๐˜ด๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ, ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ ๐˜ต๐˜ณ๐˜ข๐˜ช๐˜ฏ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
๐Ÿ’ฆ Stay hydrated โฃ
๐Ÿซ Incorporate foods you enjoy & crave โฃ
๐Ÿณ Prioritize protein (๐Ÿท ๐˜จ๐˜ณ๐˜ข๐˜ฎ ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฐ๐˜ง ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ด ๐˜ข ๐˜จ๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฑ๐˜ฐ๐˜ช๐˜ฏ๐˜ต) โฃ
๐Ÿฅฆ Choose filling minimally processed foods โฃ
๐Ÿ‡ Increase your fiber intake โฃ
๐Ÿ˜ด Sleep well โฃ
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๐’๐ญ๐จ๐ฉ ๐ฅ๐จ๐จ๐ค๐ข๐ง๐  ๐Ÿ๐จ๐ซ ๐ช๐ฎ๐ข๐œ๐ค ๐Ÿ๐ข๐ฑ๐ž๐ฌ ๐š๐ง๐ ๐๐จ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ฐ๐š๐ฒ. ๐“๐ก๐ž ๐ซ๐ž๐ฌ๐ฎ๐ฅ๐ญ๐ฌ ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐š๐ฌ๐ญ. ๐Ÿ’ช๐Ÿ’•

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Signs you need a diet break…

โฃโฃOver the past 3 months, Iโ€™ve been sharing my daily weigh ins on my stories. โฃโฃ
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As Iโ€™ve been getting closer to my goal, my progress has started to slow and this past week my energy took a nose dive. I knew it was time to do something I donโ€™t think we talk about enoughโ€ฆ โฃ
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๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ข ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ. โฃโฃ
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Many of us have spent the majority of our lives trying to lose weight, but the reality is, ๐ฒ๐จ๐ฎ๐ซ ๐ฅ๐ข๐Ÿ๐ž ๐ฌ๐ก๐จ๐ฎ๐ฅ๐๐งโ€™๐ญ ๐›๐ž ๐ฌ๐ฉ๐ž๐ง๐ญ ๐จ๐ง ๐š ๐๐ข๐ž๐ญ. โฃโฃ
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This is something super intimidating for me (honestly more scary than losing weight), but I know that itโ€™s necessary. โฃโฃ
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๐˜›๐˜ฉ๐˜ฆ ๐˜ด๐˜ค๐˜ข๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜จ๐˜ฐ ๐˜ถ๐˜ฑ ๐˜ข ๐˜ฃ๐˜ช๐˜ต. โฃโฃ
๐˜โ€™๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฅ๐˜ฐ๐˜ถ๐˜ฃ๐˜ต ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ค๐˜ฆ๐˜ด๐˜ด. โฃโฃ
๐˜’๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฑ๐˜ข๐˜ฏ๐˜ช๐˜ค & ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜จ๐˜ฐ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ต๐˜ฐ ๐˜ข ๐˜ง๐˜ข๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ฑ๐˜ฉ๐˜ข๐˜ด๐˜ฆ. โฃโฃ
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I’ve decided to share the full process with you, to not only hold myself accountable, but to also hopefully help you understand how to tackle your own journey. โฃ
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๐’๐ญ๐ž๐ฉ ๐Ž๐ง๐ž – โฃHow do you know it’s time for a diet break? โฃ
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Here are some of the signs: โฃโฃ
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*๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ช๐˜ด ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ๐˜ฏ’๐˜ต ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ ๐˜ธ๐˜ฆ๐˜ญ๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ช๐˜ฏ๐˜ค๐˜ณ๐˜ฆ๐˜ข๐˜ด๐˜ฆ๐˜ฅ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด & ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ (๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆโ€ฆ ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฑ๐˜ณ๐˜ฆ๐˜ต๐˜ต๐˜บ ๐˜ต๐˜บ๐˜ฑ๐˜ช๐˜ค๐˜ข๐˜ญ ๐˜ต๐˜ฐ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ข ๐˜ฃ๐˜ช๐˜ต ๐˜ฉ๐˜ถ๐˜ฏ๐˜จ๐˜ณ๐˜บ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ช๐˜ฏ ๐˜ข ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต) โฃโฃ
*๐˜ ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜จ๐˜ฆ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ค๐˜ญ๐˜ฐ๐˜ด๐˜ฆ๐˜ณ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ช๐˜ด๐˜ฏโ€™๐˜ต ๐˜ฎ๐˜ฐ๐˜ท๐˜ช๐˜ฏ๐˜จ (๐˜ง๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฏ๐˜จ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ข ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฐ๐˜ณ ๐˜ต๐˜ธ๐˜ฐ)โฃโฃ
*๐˜”๐˜ฐ๐˜ต๐˜ช๐˜ท๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ช๐˜ด ๐˜ญ๐˜ฐ๐˜ธ๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ข๐˜ฏ ๐˜ฏ๐˜ฐ๐˜ณ๐˜ฎ๐˜ข๐˜ญ โฃโฃ
*๐˜ ๐˜ฐ๐˜ถ ๐˜ฏ๐˜ฐ๐˜ต๐˜ช๐˜ค๐˜ฆ ๐˜ข ๐˜ญ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ง ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ฏ๐˜จ๐˜ต๐˜ฉ & ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฐ๐˜ณ๐˜ฌ๐˜ฐ๐˜ถ๐˜ต๐˜ด โฃโฃ
*๐˜ ๐˜ฐ๐˜ถโ€™๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ฐ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ง๐˜ฐ๐˜ณ ๐˜ข ๐˜ด๐˜ช๐˜จ๐˜ฏ๐˜ช๐˜ง๐˜ช๐˜ค๐˜ข๐˜ฏ๐˜ต ๐˜ข๐˜ฎ๐˜ฐ๐˜ถ๐˜ฏ๐˜ต ๐˜ฐ๐˜ง ๐˜ต๐˜ช๐˜ฎ๐˜ฆ (๐Ÿผ-๐Ÿพ ๐˜ฎ๐˜ฐ๐˜ฏ๐˜ต๐˜ฉ๐˜ด) โฃโฃ
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This doesnโ€™t have to be permanent. โฃโฃ
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Something to always remember is there is no deadline to your journey and there is no rush to the finish line. โฃโฃ
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You will forever be evolving and growing so learn to love the process.
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๐ˆโ€™๐ฆ ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ ๐ก๐š๐ฏ๐ž ๐ฒ๐จ๐ฎ ๐ž๐ฏ๐ž๐ซ ๐ญ๐š๐ค๐ž๐ง ๐š ๐๐ข๐ž๐ญ ๐›๐ซ๐ž๐š๐ค? ๐—ช๐ก๐š๐ญ ๐ช๐ฎ๐ž๐ฌ๐ญ๐ข๐จ๐ง๐ฌ ๐๐จ ๐ฒ๐จ๐ฎ ๐ก๐š๐ฏ๐ž? โฃโฃ
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Just keep going…

๐ˆ๐ง๐ฌ๐ญ๐ž๐š๐ ๐จ๐Ÿ ๐ฌ๐ญ๐š๐ซ๐ญ๐ข๐ง๐  ๐จ๐ฏ๐ž๐ซ, ๐ฃ๐ฎ๐ฌ๐ญ ๐ค๐ž๐ž๐ฉ ๐ ๐จ๐ข๐ง๐ …โฃ
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I hear this a lot:โฃ
“๐˜ ๐˜ง๐˜ข๐˜ช๐˜ญ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฉ๐˜ช๐˜ด ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ, ๐˜’๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ณ๐˜ฆ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฐ๐˜ฏ ๐˜”๐˜ฐ๐˜ฏ๐˜ฅ๐˜ข๐˜บ.”โฃ
“๐˜ ๐˜ง๐˜ฆ๐˜ญ๐˜ญ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ณ๐˜ข๐˜ค๐˜ฌ, ๐˜ด๐˜ฉ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ?”โฃ
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or my personal favorite…โฃ
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“๐˜ ๐˜ข๐˜ญ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ๐˜บ ๐˜ฎ๐˜ฆ๐˜ด๐˜ด๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ, ๐˜’๐˜ฎ ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ต๐˜ณ๐˜บ (๐˜ช๐˜ฏ๐˜ด๐˜ฆ๐˜ณ๐˜ต ๐˜ง๐˜ข๐˜ฅ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต ๐˜ฉ๐˜ฆ๐˜ณ๐˜ฆ) ๐˜ฐ๐˜ฏ ๐˜”๐˜ฐ๐˜ฏ๐˜ฅ๐˜ข๐˜บ.”โฃ
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But what if instead of seeing it as a failure or a mistake, you simply viewed it as part of the process, and just kept going.โฃ
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Reality is, each time you fail you learn something about what does and does not work for you.โฃ
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You can always apply it and use it to make you stronger.โฃ
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And when you let go of the expectation that your journey will have a start date and end date, you’ll be able to free yourself of the expectation to be perfect.โฃ
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Because reality is you will never be perfect. โฃ
And there really is no finish line. โฃ
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You simply have to learn to live in the process. โฃ
๐Ž๐ง๐ž ๐๐š๐ฒ ๐š๐ญ ๐š ๐ญ๐ข๐ฆ๐ž. โฃ
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