Tag Archives: my fitness pal

60 Days of Scale Progress

What 1๏ธโƒฃ ๐ฆ๐จ๐ง๐ญ๐ก ๐จ๐Ÿ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐จ๐ง ๐ญ๐ก๐ž ๐ฌ๐œ๐š๐ฅ๐ž ๐ฅ๐จ๐จ๐ค๐ฌ ๐ฅ๐ข๐ค๐ž ๐Ÿ’•
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Itโ€™s been an eye-opening past 60 days of logging my weight daily. โฃ
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If thereโ€™s one thing Iโ€™ve learned, itโ€™s that there is absolutely ๐๐Ž ๐๐‘๐„๐ƒ๐ˆ๐‚๐“๐ˆ๐๐† the scale. โฃ
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๐˜–๐˜ฏ ๐˜ฅ๐˜ข๐˜บ ๐Ÿท๐Ÿฟ, ๐˜ ๐˜ธ๐˜ข๐˜ด ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ถ๐˜ฑ ๐˜ต๐˜ฐ ๐˜ฎ๐˜บ ๐˜ฉ๐˜ช๐˜จ๐˜ฉ๐˜ฆ๐˜ด๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ ๐˜ฉ๐˜ข๐˜ฅ ๐˜ญ๐˜ฐ๐˜จ๐˜จ๐˜ฆ๐˜ฅ. โฃ
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๐˜–๐˜ฏ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐Ÿน ๐˜ ๐˜จ๐˜ข๐˜ช๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ข๐˜ค๐˜ณ๐˜ฐ๐˜ด๐˜ด ๐˜ฎ๐˜บ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ญ๐˜บ ๐˜ข๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜จ๐˜ฆ. โฃ
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๐˜–๐˜ฏ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐Ÿป, ๐Ÿผ, ๐˜ข๐˜ฏ๐˜ฅ ๐Ÿฝ, ๐˜ฎ๐˜บ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ญ๐˜บ ๐˜ข๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜จ๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ด๐˜ต๐˜ข๐˜บ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜น๐˜ข๐˜ค๐˜ต ๐˜ด๐˜ข๐˜ฎ๐˜ฆ. โฃ
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Over the past 60 days I lost a total of 5 lbs (๐˜ฐ๐˜ณ ๐˜ฐ๐˜ฏ ๐˜ข๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜จ๐˜ฆ ยฝ ๐˜ฑ๐˜ฐ๐˜ถ๐˜ฏ๐˜ฅ ๐˜ฆ๐˜ข๐˜ค๐˜ฉ ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ). โฃ
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This a great example that slow progress or even โ€œ๐˜ฑ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ข๐˜ถ๐˜ฆ๐˜ฅโ€ progress will still add up to change over time. โฃ
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If youโ€™re anything like me in the past, you probably wouldโ€™ve given up after that day 19 weigh in. โฃ
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Youโ€™d probably be doubting if youโ€™re doing the right thing during week 3.โฃ
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And you better believe youโ€™d be ready to throw your scale out the window by week 7. โฃ
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Itโ€™s 100% normal to feel those emotions, I did too. โฃ
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๐๐ฎ๐ญ ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐ž๐ซ๐ž ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ฆ๐š๐ค๐ž ๐š ๐๐ข๐Ÿ๐Ÿ๐ž๐ซ๐ž๐ง๐œ๐ž: stop letting your emotions dictate your actions. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ฅ๐˜ช๐˜ฅ๐˜ฏโ€™๐˜ต ๐˜จ๐˜ช๐˜ท๐˜ฆ ๐˜ถ๐˜ฑ ๐˜ฐ๐˜ฏ ๐˜ฅ๐˜ข๐˜บ ๐Ÿท๐Ÿฟ. โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ข๐˜ง๐˜ต๐˜ฆ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ช๐˜ฏ๐˜จ ๐˜ถ๐˜ฑ๐˜ด๐˜ฆ๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐Ÿน ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ ๐˜ช๐˜ฏ, ๐˜บ๐˜ฐ๐˜ถ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ฌ๐˜ฆ๐˜ฑ๐˜ต ๐˜จ๐˜ฐ๐˜ช๐˜ฏ๐˜จ. โฃ
๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ข๐˜บ๐˜ฆ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ ๐˜ข๐˜ฏ๐˜ฅ ๐˜ณ๐˜ฆ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ต๐˜ฉ๐˜ข๐˜ต ๐˜ข๐˜ง๐˜ต๐˜ฆ๐˜ณ ๐˜ต๐˜ฉ๐˜ฐ๐˜ด๐˜ฆ ๐Ÿน ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ๐˜ด ๐˜ฐ๐˜ง ๐˜ด๐˜ต๐˜ข๐˜จ๐˜ฏ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ, ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ฅ ๐˜ด๐˜ต๐˜ช๐˜ญ๐˜ญ ๐˜ฃ๐˜ฆ ๐˜ข๐˜ท๐˜ฆ๐˜ณ๐˜ข๐˜จ๐˜ช๐˜ฏ๐˜จ ยฝ ๐˜ญ๐˜ฃ ๐˜ข ๐˜ธ๐˜ฆ๐˜ฆ๐˜ฌ ๐˜ฅ๐˜ฐ๐˜ธ๐˜ฏ. โฃ
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Just keep taking action. โฃ
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๐๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ, ๐ž๐ฏ๐ž๐ง ๐ฌ๐ฆ๐š๐ฅ๐ฅ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ ๐ข๐ฌ ๐š๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ฉ๐ซ๐จ๐ ๐ซ๐ž๐ฌ๐ฌ. โฃ
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Keep Going

โฃ๐ˆ๐Ÿ ๐ฒ๐จ๐ฎ ๐ช๐ฎ๐ข๐ญ ๐ง๐จ๐ฐ, ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ž๐ง๐ ๐ฎ๐ฉ ๐ซ๐ข๐ ๐ก๐ญ ๐›๐š๐œ๐ค ๐ฐ๐ก๐ž๐ซ๐ž ๐ฒ๐จ๐ฎ ๐›๐ž๐ ๐š๐ง. ๐€๐ง๐ ๐ฐ๐ก๐ž๐ง ๐ฒ๐จ๐ฎ ๐Ÿ๐ข๐ซ๐ฌ๐ญ ๐›๐ž๐ ๐š๐ง, ๐ฒ๐จ๐ฎ ๐ฐ๐ž๐ซ๐ž ๐๐ž๐ฌ๐ฉ๐ž๐ซ๐š๐ญ๐ž ๐ญ๐จ ๐›๐ž ๐ฐ๐ก๐ž๐ซ๐ž ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ซ๐ข๐ ๐ก๐ญ ๐ง๐จ๐ฐ. ๐Š๐ž๐ž๐ฉ ๐ ๐จ๐ข๐ง๐ . โฃ
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Iโ€™ve been sharing my daily weigh-ins on my stories, and for the past couple of weeks, I started to get frustrated. I watched as my weight ๐˜ฑ๐˜ญ๐˜ข๐˜ต๐˜ฆ๐˜ข๐˜ถ๐˜ฆ๐˜ฅ even though I was being consistent with my nutrition. โฃ
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I had mornings where I wanted to throw my scale out the window, literally. โฃ
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But I kept sharing, trusting the process, and not making changes. โฃ
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A week ago, I had finally had it and knew something had to give. I emailed a coach who I love and respect and she told me exactly what I would tell a client. โฃ
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๐ˆ๐ญโ€™๐ฌ ๐จ๐ง๐ฅ๐ฒ ๐›๐ž๐ž๐ง ๐Ÿ ๐ฐ๐ž๐ž๐ค๐ฌ. โฃ
๐‘๐ž๐ฅ๐š๐ฑ ๐š๐ง๐ ๐ญ๐ซ๐ฎ๐ฌ๐ญ ๐ญ๐ก๐ž ๐ฉ๐ซ๐จ๐œ๐ž๐ฌ๐ฌ. โฃ
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So I didโ€ฆ โฃ
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This past week, the scale is back down and Iโ€™ve been getting closer and closer to my maintenance goal. โฃ
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๐ˆ ๐ฐ๐š๐ง๐ญ๐ž๐ ๐ญ๐จ ๐ฌ๐ก๐š๐ซ๐ž ๐Ÿ๐จ๐ซ ๐ญ๐ฐ๐จ ๐ซ๐ž๐š๐ฌ๐จ๐ง๐ฌ: โฃ
1๏ธโƒฃ Itโ€™s totally normal to get frustrated and doubt the process. Please donโ€™t ever be afraid to reach out and ask for help, because quite honestly sometimes we all just need a little reassurance that weโ€™re doing the right thing. โฃ
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2๏ธโƒฃ If you are doubting the process and feeling frustrated, just keep going. I could have easily said screw it and made a ton of changes – but they would have likely been unrealistic and eventually thrown me further off track OR I could have thrown my hands up in the air, ate everything in sight, and proceeded to gain weight, putting me even further away from my goal. โฃ
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Instead, I continued to keep doing what I was doing, and it worked. ๐˜ž๐˜ฉ๐˜ฐ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅโ€™๐˜ท๐˜ฆ ๐˜ต๐˜ฉ๐˜ฐ๐˜ถ๐˜จ๐˜ฉ๐˜ต?! โฃ
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๐—ช๐ž๐ž๐ค๐ฅ๐ฒ ๐ซ๐ž๐ฆ๐ข๐ง๐๐ž๐ซ ๐ญ๐จ ๐ค๐ž๐ž๐ฉ ๐ ๐จ๐ข๐ง๐  ๐Ÿ˜‰ โฃ
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Anything specific you’re struggling with or feeling frustrated about currently? โฌ‡๏ธโฃ
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Willpower

๐˜š๐˜ฐ๐˜ฎ๐˜ฆ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ ๐˜ธ๐˜ช๐˜ด๐˜ฉ ๐˜ ๐˜ญ๐˜ฆ๐˜ข๐˜ณ๐˜ฏ๐˜ฆ๐˜ฅ ๐˜ด๐˜ฐ๐˜ฐ๐˜ฏ๐˜ฆ๐˜ณ: ๐ˆ๐ญ ๐ข๐ฌ ๐ญ๐จ๐ญ๐š๐ฅ๐ฅ๐ฒ ๐ง๐จ๐ซ๐ฆ๐š๐ฅ ๐ญ๐จ ๐ฅ๐š๐œ๐ค โ€œ๐ฐ๐ข๐ฅ๐ฅ๐ฉ๐จ๐ฐ๐ž๐ซโ€ ๐š๐ซ๐จ๐ฎ๐ง๐ ๐œ๐ž๐ซ๐ญ๐š๐ข๐ง ๐Ÿ๐จ๐จ๐๐ฌ. โฃโฃ
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I used to feel like there was something wrong with me because I couldnโ€™t keep chocolate in my house. โฃโฃ
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I felt flawed, shameful, and insecure that I just couldnโ€™t find โ€œcontrolโ€. โฃโฃ
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๐˜ ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฅ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ถ๐˜ช๐˜ต๐˜ช๐˜ท๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ข๐˜ฑ๐˜ฑ๐˜ณ๐˜ฐ๐˜ข๐˜ค๐˜ฉ. โฃโฃ
๐˜ ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฅ ๐˜ข๐˜ญ๐˜ญ๐˜ฐ๐˜ธ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ต๐˜ฐ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ด ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ ๐˜ข๐˜ด ๐˜ ๐˜ธ๐˜ข๐˜ฏ๐˜ต๐˜ฆ๐˜ฅ. โฃโฃ
๐˜ ๐˜ต๐˜ณ๐˜ช๐˜ฆ๐˜ฅ ๐˜ด๐˜ต๐˜ข๐˜ด๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ณ๐˜ฆ๐˜ฆ๐˜ป๐˜ฆ๐˜ณ, ๐˜ฑ๐˜ฐ๐˜ณ๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต ๐˜ฐ๐˜ถ๐˜ต ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ด๐˜ช๐˜ฏ๐˜จ๐˜ญ๐˜ฆ ๐˜ด๐˜ฆ๐˜ณ๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด, ๐˜ข๐˜ฏ๐˜ฅ ๐˜ฃ๐˜ถ๐˜บ๐˜ช๐˜ฏ๐˜จ โ€˜๐Ÿท๐Ÿถ๐Ÿถ ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฑ๐˜ข๐˜ค๐˜ฌ๐˜ดโ€™. โฃโฃ
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๐†๐ฎ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐š๐ญ? Chocolate tastes pretty good frozen and you can eat more of those 100 calorie packs in one sitting. โฃโฃ
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With time, I learned that for me, the best approach was to simply keep those foods out of the house. โฃโฃ
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And this is something that comes up a lot with my clients too. โฃโฃ
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Oftentimes thereโ€™s a whole lot of shame and judgement over why they just canโ€™t find their โ€˜willpowerโ€. โฃโฃ
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And one of the first things we focus on is simply accepting that itโ€™s okay to struggle with self control over certain foods. โฃโฃ
Maybe you just donโ€™t buy them. โฃโฃ
Maybe with time you learn balance and control and can bring them back into the houseโ€ฆ โฃโฃ
Or maybe you donโ€™t. โฃโฃ
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But what I want you to know is that it is ๐๐Ž๐‘๐Œ๐€๐‹ to not always have willpower. โฃโฃ
It is ๐๐Ž๐‘๐Œ๐€๐‹ to struggle with food. โฃโฃ
It is ๐๐Ž๐‘๐Œ๐€๐‹ to eat emotionally. โฃโฃ
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When you can finally accept and own that fact, then you can start making a game plan for how to best set yourself up for success – lack of willpower and all. โฃโฃ
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So letโ€™s stop with the judgement, and waiting for that willpower to magically appear – letโ€™s focus on ACTION. โฃโฃ
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๐˜๐จ๐ฎ ๐ข๐ง?! ๐˜ˆ๐˜ฏ๐˜ฅ ๐˜—.๐˜š. ๐˜ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฎ๐˜ช๐˜ด๐˜ฆ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ณ๐˜ฆ ๐˜ฏ๐˜ฆ๐˜ท๐˜ฆ๐˜ณ ๐˜ข๐˜ญ๐˜ฐ๐˜ฏ๐˜ฆ, ๐˜ฅ๐˜ณ๐˜ฐ๐˜ฑ ๐˜ข ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ค๐˜ฐ๐˜ฎ๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต๐˜ด ๐˜ฃ๐˜ฆ๐˜ญ๐˜ฐ๐˜ธ โฃโฌ‡๏ธ๐Ÿฅจ๐Ÿฉ
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Food Tracking Tips

๐ˆ๐Ÿ ๐ฒ๐จ๐ฎโ€™๐ซ๐ž ๐ฎ๐ฌ๐ข๐ง๐  ๐Œ๐ฒ๐…๐ข๐ญ๐ง๐ž๐ฌ๐ฌ๐๐š๐ฅ ๐ญ๐จ ๐ญ๐ซ๐š๐œ๐ค ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐, ๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ค๐ง๐จ๐ฐโ€ฆ โฃ
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Whenever a client comes to me for help with nutrition, one of the first things I always have them do is simply log everything theyโ€™re eating and drinking a week. โฃ
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Not only does it give us better insight into the small (or big) things that are sneaking into their day to day habits. It also ends up being amazing accountability without even realizing it… You tend to think twice about that cookie if you know you have to log it. โฃ
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For me personally, I use MyFitnessPal regularly to track my food and I know a ton of you do as well. Whether youโ€™re using that or a similar app, there are a couple things I want you to knowโ€ฆ โฃ
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1๏ธโƒฃ ๐”๐ฌ๐ž ๐ข๐ญ ๐š๐ฌ ๐š ๐“๐Ž๐Ž๐‹ ๐ญ๐จ ๐ฅ๐จ๐  ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐, ๐ง๐จ๐ญ ๐š๐ฌ ๐š ๐œ๐จ๐š๐œ๐ก. ๐˜”๐˜ฐ๐˜ด๐˜ต ๐˜ข๐˜ฑ๐˜ฑ๐˜ด ๐˜ฅ๐˜ฐ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ต๐˜ข๐˜ฌ๐˜ฆ ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ข๐˜ค๐˜ค๐˜ฐ๐˜ถ๐˜ฏ๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ช๐˜ฏ๐˜ฅ๐˜ช๐˜ท๐˜ช๐˜ฅ๐˜ถ๐˜ข๐˜ญ๐˜ช๐˜ป๐˜ฆ๐˜ฅ ๐˜ฏ๐˜ฆ๐˜ฆ๐˜ฅ๐˜ด, ๐˜ฃ๐˜ช๐˜ฐ๐˜ง๐˜ฆ๐˜ฆ๐˜ฅ๐˜ฃ๐˜ข๐˜ค๐˜ฌ (๐˜ฉ๐˜ฐ๐˜ธ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ณ๐˜ฆ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ๐˜ช๐˜ฏ๐˜จ, ๐˜ฆ๐˜ฏ๐˜ฆ๐˜ณ๐˜จ๐˜บ ๐˜ญ๐˜ฆ๐˜ท๐˜ฆ๐˜ญ๐˜ด, ๐˜ด๐˜ต๐˜ณ๐˜ฆ๐˜ด๐˜ด ๐˜ฆ๐˜ต๐˜คโ€ฆ), ๐˜ฅ๐˜ฐ๐˜ฏโ€™๐˜ต ๐˜ต๐˜ณ๐˜ถ๐˜ด๐˜ต ๐˜ช๐˜ต ๐˜ต๐˜ฐ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ค๐˜ฉ๐˜ข๐˜ฏ๐˜จ๐˜ฆ๐˜ด ๐˜ฐ๐˜ณ ๐˜ง๐˜ถ๐˜ญ๐˜ญ๐˜บ ๐˜ถ๐˜ฏ๐˜ฅ๐˜ฆ๐˜ณ๐˜ด๐˜ต๐˜ข๐˜ฏ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ. โฃ
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2๏ธโƒฃ ๐ˆ๐ญ ๐ฐ๐ข๐ฅ๐ฅ ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ฎ๐ง๐๐ž๐ซ๐ž๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ž ๐ญ๐ก๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐ญ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฌ๐จ ๐ญ๐ซ๐ฒ ๐ญ๐จ ๐ฌ๐ž๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐จ๐ฐ๐ง ๐ญ๐š๐ซ๐ ๐ž๐ญ๐ฌ. ๐˜ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ฒ๐˜ถ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ฐ๐˜ง ๐˜จ๐˜ฐ๐˜ข๐˜ญ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜น ๐Ÿท๐Ÿธ ๐˜ข๐˜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
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3๏ธโƒฃ ๐ƒ๐จ ๐ง๐จ๐ญ ๐ฌ๐ž๐ญ ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ฎ๐ฉ ๐Ÿ๐จ๐ซ ๐š๐ง ๐ฎ๐ง๐ซ๐ž๐š๐ฅ๐ข๐ฌ๐ญ๐ข๐œ ๐ซ๐š๐ญ๐ž ๐จ๐Ÿ ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฅ๐จ๐ฌ๐ฌ. ๐˜๐˜ตโ€™๐˜ด ๐˜ฐ๐˜ฏ๐˜ญ๐˜บ ๐˜ฏ๐˜ข๐˜ต๐˜ถ๐˜ณ๐˜ข๐˜ญ ๐˜ต๐˜ฐ ๐˜ธ๐˜ข๐˜ฏ๐˜ต ๐˜ต๐˜ฐ ๐˜ค๐˜ฉ๐˜ฆ๐˜ค๐˜ฌ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ญ๐˜ฐ๐˜ด๐˜ฆ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ข๐˜ด ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ข๐˜ด ๐˜ฑ๐˜ฐ๐˜ด๐˜ด๐˜ช๐˜ฃ๐˜ญ๐˜ฆ ๐˜ฃ๐˜ฐ๐˜น (๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ ๐Ÿธ๐˜ญ๐˜ฃ๐˜ด ๐˜ค๐˜ข๐˜ฏ ๐˜ฃ๐˜ฆ ๐˜ข๐˜จ๐˜จ๐˜ณ๐˜ฆ๐˜ด๐˜ด๐˜ช๐˜ท๐˜ฆ), ๐˜ฃ๐˜ถ๐˜ต ๐˜ฌ๐˜ฆ๐˜ฆ๐˜ฑ ๐˜ช๐˜ฏ ๐˜ฎ๐˜ช๐˜ฏ๐˜ฅ ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ฎ๐˜ข๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ฃ๐˜ฆ ๐˜ด๐˜ถ๐˜ด๐˜ต๐˜ข๐˜ช๐˜ฏ๐˜ข๐˜ฃ๐˜ญ๐˜ฆ. ๐˜š๐˜ญ๐˜ฐ๐˜ธ ๐˜ฅ๐˜ฐ๐˜ธ๐˜ฏ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ฐ๐˜ง ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด ๐˜ต๐˜ฐ ๐˜ข ๐˜ค๐˜ข๐˜ญ๐˜ฐ๐˜ณ๐˜ช๐˜ฆ ๐˜ฏ๐˜ถ๐˜ฎ๐˜ฃ๐˜ฆ๐˜ณ ๐˜บ๐˜ฐ๐˜ถ ๐˜ค๐˜ข๐˜ฏ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฃ๐˜ฆ ๐˜ค๐˜ฐ๐˜ฏ๐˜ด๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ๐˜ต ๐˜ธ๐˜ช๐˜ต๐˜ฉ. โฃ
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4๏ธโƒฃ๐ƒ๐จ๐ฎ๐›๐ฅ๐ž ๐œ๐ก๐ž๐œ๐ค ๐ญ๐ก๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ & ๐ฆ๐š๐œ๐ซ๐จ๐ฌ ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐ ๐œ๐ก๐จ๐ข๐œ๐ž๐ฌ. ๐˜ˆ๐˜ฏ๐˜บ๐˜ฐ๐˜ฏ๐˜ฆ ๐˜ค๐˜ข๐˜ฏ ๐˜ฆ๐˜ฏ๐˜ต๐˜ฆ๐˜ณ ๐˜ข ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ ๐˜ช๐˜ฏ๐˜ต๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฅ๐˜ข๐˜ต๐˜ข๐˜ฃ๐˜ข๐˜ด๐˜ฆ, ๐˜ด๐˜ฐ ๐˜ต๐˜ฉ๐˜ฆ๐˜บ ๐˜ฎ๐˜ข๐˜บ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ข๐˜ญ๐˜ธ๐˜ข๐˜บ๐˜ด ๐˜ฃ๐˜ฆ ๐˜ข๐˜ค๐˜ค๐˜ถ๐˜ณ๐˜ข๐˜ต๐˜ฆ. ๐˜ ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฃ๐˜ฆ๐˜ด๐˜ต ๐˜ฃ๐˜ฆ๐˜ต ๐˜ช๐˜ด ๐˜ต๐˜ฐ ๐˜ฆ๐˜ช๐˜ต๐˜ฉ๐˜ฆ๐˜ณ ๐˜ด๐˜ค๐˜ข๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ข๐˜ณ๐˜ค๐˜ฐ๐˜ฅ๐˜ฆ ๐˜ฐ๐˜ง ๐˜ธ๐˜ฉ๐˜ข๐˜ต ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ณ ๐˜ญ๐˜ฐ๐˜ฐ๐˜ฌ ๐˜ง๐˜ฐ๐˜ณ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ท๐˜ฆ๐˜ณ๐˜ช๐˜ง๐˜ช๐˜ฆ๐˜ฅ ๐˜ค๐˜ฉ๐˜ฆ๐˜ค๐˜ฌ ๐˜ฎ๐˜ข๐˜ณ๐˜ฌ ๐˜ฏ๐˜ฆ๐˜น๐˜ต ๐˜ต๐˜ฐ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด. โฃ
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5๏ธโƒฃ๐˜๐จ๐ฎ ๐๐จ ๐ง๐จ๐ญ ๐ง๐ž๐ž๐ ๐ญ๐จ ๐ž๐š๐ญ ๐›๐š๐œ๐ค ๐ญ๐ก๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ ๐ฒ๐จ๐ฎ ๐›๐ฎ๐ซ๐ง ๐ญ๐ก๐ซ๐จ๐ฎ๐ ๐ก ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐š๐ง๐ ๐ช๐ฎ๐ข๐ญ๐ž ๐ก๐จ๐ง๐ž๐ฌ๐ญ๐ฅ๐ฒ, ๐ˆ ๐ฐ๐จ๐ฎ๐ฅ๐๐งโ€™๐ญ ๐ž๐ฏ๐ž๐ง ๐ฅ๐จ๐  ๐ž๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ. ๐˜›๐˜ฉ๐˜ฆ๐˜บ’๐˜ณ๐˜ฆ ๐˜ถ๐˜ด๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ด๐˜ถ๐˜ฑ๐˜ฆ๐˜ณ ๐˜ช๐˜ฏ๐˜ข๐˜ค๐˜ค๐˜ถ๐˜ณ๐˜ข๐˜ต๐˜ฆ ๐˜ฆ๐˜ด๐˜ต๐˜ช๐˜ฎ๐˜ข๐˜ต๐˜ฆ๐˜ด ๐˜ข๐˜ฏ๐˜ฅ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ด๐˜ฆ๐˜ต ๐˜บ๐˜ฐ๐˜ถ ๐˜ถ๐˜ฑ ๐˜ง๐˜ฐ๐˜ณ ๐˜ข๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜บ ๐˜ณ๐˜ฆ๐˜ญ๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด๐˜ฉ๐˜ช๐˜ฑ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ฃ๐˜ถ๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ฐ๐˜ง๐˜ง ๐˜ต๐˜ฉ๐˜ฆ ๐˜ง๐˜ฐ๐˜ฐ๐˜ฅ๐˜ด ๐˜บ๐˜ฐ๐˜ถ ๐˜ฆ๐˜ข๐˜ต. โฃ
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๐‡๐ž๐ฅ๐ฉ๐Ÿ๐ฎ๐ฅ?! ๐ˆโ€™๐ฆ ๐œ๐ฎ๐ซ๐ข๐จ๐ฎ๐ฌ, ๐๐จ ๐ฒ๐จ๐ฎ ๐ฅ๐จ๐  ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐จ๐จ๐? ๐—ช๐ก๐š๐ญ ๐๐จ ๐ฒ๐จ๐ฎ ๐ฎ๐ฌ๐ž ๐ญ๐จ ๐ญ๐ซ๐š๐œ๐ค? โฃ
How to eat more protein (3)