Tag Archives: transformation

𝐈’𝐯𝐞 𝐥𝐨𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐚𝐭𝐢𝐧𝐠 𝐩𝐨𝐩𝐜𝐨𝐫𝐧 𝐛𝐞𝐟𝐨𝐫𝐞 𝐛𝐞𝐝 𝐞𝐯𝐞𝐫𝐲 𝐧𝐢𝐠𝐡𝐭. 🍿⁣⁣ ⁣⁣

Leave a reply

𝐈’𝐯𝐞 𝐥𝐨𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐚𝐭𝐢𝐧𝐠 𝐩𝐨𝐩𝐜𝐨𝐫𝐧 𝐛𝐞𝐟𝐨𝐫𝐞 𝐛𝐞𝐝 𝐞𝐯𝐞𝐫𝐲 𝐧𝐢𝐠𝐡𝐭.

⁣⁣

𝘐 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘵𝘳𝘺 𝘴𝘰 𝘩𝘢𝘳𝘥 𝘵𝘰 𝘴𝘵𝘰𝘱 𝘦𝘢𝘵𝘪𝘯𝘨 𝘣𝘺 𝟽𝘱𝘮. ⁣⁣

𝘐 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘧𝘰𝘳𝘤𝘦 𝘮𝘺𝘴𝘦𝘭𝘧 𝘵𝘰 𝘰𝘯𝘭𝘺 𝘦𝘢𝘵 “𝘤𝘭𝘦𝘢𝘯 𝘧𝘰𝘰𝘥𝘴”. ⁣⁣

𝘐 𝘶𝘴𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘦𝘮𝘣𝘢𝘳𝘳𝘢𝘴𝘴𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘧𝘢𝘤𝘵 𝘵𝘩𝘢𝘵 𝘴𝘶𝘨𝘢𝘳 𝘧𝘳𝘦𝘦 𝘧𝘰𝘰𝘥𝘴 𝘩𝘦𝘭𝘱𝘦𝘥 𝘮𝘦 𝘴𝘵𝘪𝘤𝘬 𝘵𝘰 𝘮𝘺 𝘨𝘰𝘢𝘭𝘴. ⁣⁣

⁣⁣

If there’s one thing I wished I learned sooner on my journey, it’s that most food ‘𝘳𝘶𝘭𝘦𝘴’ are arbitrary. ⁣⁣

⁣⁣

Just because it worked for one person doesn’t mean it will work for you. ⁣⁣

⁣⁣

𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐢𝐧 𝐚 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭 𝐲𝐨𝐮 𝐰𝐢𝐥𝐥 𝐥𝐨𝐬𝐞 𝐟𝐚𝐭 𝐨𝐯𝐞𝐫 𝐭𝐢𝐦𝐞. ⁣⁣

⁣⁣

How you choose to get there safely & easily for you is going to vary person to person. ⁣⁣

⁣⁣

And the only way to know is to try and see what works for you. ⁣⁣

⁣⁣

So next time, before you beat yourself for that nighttime snack, ask yourself: 𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘮𝘢𝘬𝘦 𝘵𝘩𝘪𝘴 𝘸𝘰𝘳𝘬 𝘢𝘯𝘥 𝘴𝘵𝘪𝘭𝘭 𝘳𝘦𝘢𝘤𝘩 𝘮𝘺 𝘨𝘰𝘢𝘭𝘴? ⁣⁣

⁣⁣

Stop with the silly food rules. ⁣⁣

Stay in a calorie deficit. ⁣⁣

⁣⁣

Choose foods that will keep you full, make you feel your best, and keep your body healthy, 80% of the time. ⁣⁣

Choose foods that you enjoy and will keep you mentally sane 20% of the time. ⁣⁣

⁣⁣

The perfect diet for everyone doesn’t exist. ⁣⁣

𝐓𝐡𝐞 𝐝𝐢𝐞𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐬𝐮𝐬𝐭𝐚𝐢𝐧 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐥𝐨𝐧𝐠 𝐭𝐞𝐫𝐦 𝐢𝐬 𝐭𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐝𝐢𝐞𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮. ⁣⁣

⁣⁣

Trust the process and eat your carbs at night if you want them. ⁣⁣

⁣⁣

Sincerely,⁣⁣

The girl who lost 15 lbs eating popcorn every night after 8pm.

116807147_10100141754017566_4183301092401275076_n

𝟔 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐋𝐞𝐚𝐫𝐧𝐞𝐝 𝐟𝐫𝐨𝐦 𝗪𝐞𝐢𝐠𝐡𝐢𝐧𝐠 𝐌𝐲𝐬𝐞𝐥𝐟 𝐃𝐚𝐢𝐥𝐲 ⁣

Leave a reply

𝘍𝘰𝘳 𝘺𝘦𝘢𝘳𝘴, 𝘦𝘷𝘦𝘳𝘺 𝘮𝘰𝘳𝘯𝘪𝘯𝘨 𝘐 𝘸𝘰𝘶𝘭𝘥 𝘮𝘢𝘬𝘦 𝘮𝘺 𝘸𝘢𝘺 𝘥𝘰𝘸𝘯 𝘵𝘰 𝘵𝘩𝘦 𝘣𝘢𝘴𝘦𝘮𝘦𝘯𝘵 𝘸𝘪𝘵𝘩 𝘢 𝘳𝘢𝘤𝘪𝘯𝘨 𝘩𝘦𝘢𝘳𝘵. ⁣

⁣

I would hold my breath, say a prayer and step on the scale. ⁣

⁣

The numbers glaring back at me would then determine the entire course of my day. ⁣

⁣

After years of battling with this, I made a very conscious decision to break up with my scale, and at that time, it was exactly what I needed. ⁣

⁣

So when I made the decision to start stepping on the scale daily, I knew it was going to be a challenge, BUT I also knew it was also something I was ready for. ⁣

⁣

𝟔 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐋𝐞𝐚𝐫𝐧𝐞𝐝 𝐟𝐫𝐨𝐦 𝗪𝐞𝐢𝐠𝐡𝐢𝐧𝐠 𝐌𝐲𝐬𝐞𝐥𝐟 𝐃𝐚𝐢𝐥𝐲 ⁣

⁣

If something gives you anxiety, you should probably do it more often. The more days in a row I stepped on the scale, the easier it got for me.

⁣ Fat loss is a whole lot slower than we’d like for it to be, but if you’re patient & consistent enough, the scale will go down with time. ⁣

⁣

It can be really easy to bump yourself into maintenance over the course of one day or one weekend. I found my “sweet spot” with calorie needs and also learned how easy it was to bump myself out of that deficit.

⁣

That being said, one higher calorie day will not undo all of your progress, it’s those higher days consistently over time that will.⁣

⁣

You will go through periods of time where you’re being “perfect” with fitness & nutrition and the scale won’t move. ⁣That being said, you just need to keep going during the days and weeks & you will make progress. ⁣

⁣

You cannot compare your weight day to day or even week to week to measure progress. Give it a full 30 days and compare month to month. Then you’ll be able to start measuring effectiveness & making changes where needed. ⁣

⁣

Over the course of the month, I lost an average of about 2 lbs. ⁣

⁣

To most people that would be a frustrating number, but to me ½ lb of weight loss a week is a realistic & reasonable pace that allows me to still live my life, fuel my workouts, and thrive, while slowly inching towards my goals. ⁣

⁣

𝐅𝐨𝐫𝐞𝐯𝐞𝐫 𝐥𝐞𝐚𝐫𝐧𝐢𝐧𝐠 𝐨𝐧 𝐦𝐲 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 & 𝐈 𝐰𝐨𝐮𝐥𝐝𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐢𝐭 𝐚𝐧𝐲 𝐨𝐭𝐡𝐞𝐫 𝐰𝐚𝐲. 𝘐’𝘮 𝘤𝘶𝘳𝘪𝘰𝘶𝘴 𝘩𝘰𝘸 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰 𝘺𝘰𝘶 𝘸𝘦𝘪𝘨𝘩 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧? ⁣

109526071_10100139152446136_3768005309204052619_n

𝐈𝐟 𝐲𝐨𝐮 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠 𝐛𝐚𝐜𝐤 𝐭𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐢𝐬 𝐢𝐭 𝐫𝐞𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐢𝐧𝐠? ⁣

Leave a reply

This holds true for so many different things in life but I hear this a lot when it comes to nutrition… ⁣
⁣
𝘐 𝘢𝘭𝘸𝘢𝘺𝘴 𝘨𝘰 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘟𝘠𝘡 𝘱𝘭𝘢𝘯 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘪𝘵 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘮𝘦. ⁣
⁣
But I want to ask you this, if it’s really working for you, why are you having to go back? ⁣
⁣
Truth is, one of the first things I look for when I’m deciding if something is a good plan, is whether or not it’s sustainable for the long term. ⁣
⁣
𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘨𝘰𝘪𝘯𝘨 𝘣𝘢𝘤𝘬 𝘵𝘰 𝘢 𝘱𝘭𝘢𝘯 𝘪𝘯 𝘰𝘳𝘥𝘦𝘳 𝘵𝘰 𝘭𝘰𝘴𝘦 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝟷𝟶 𝘭𝘣𝘴 𝘺𝘰𝘶 𝘬𝘦𝘦𝘱 𝘳𝘦𝘨𝘢𝘪𝘯𝘪𝘯𝘨, 𝘪𝘴 𝘪𝘵 𝘳𝘦𝘢𝘭𝘭𝘺 𝘢𝘴 𝘦𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘢𝘴 𝘺𝘰𝘶 𝘵𝘩𝘪𝘯𝘬? ⁣
⁣
Instead, I’d challenge you to look at what about it isn’t working for you. ⁣
⁣
𝘔𝘢𝘺𝘣𝘦 𝘪𝘵’𝘴 𝘵𝘰𝘰 𝘴𝘵𝘳𝘶𝘤𝘵𝘶𝘳𝘦𝘥. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘪𝘵’𝘴 𝘶𝘯𝘳𝘦𝘢𝘭𝘪𝘴𝘵𝘪𝘤 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶𝘳 𝘣𝘶𝘴𝘺 𝘴𝘤𝘩𝘦𝘥𝘶𝘭𝘦. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘪𝘵’𝘴 𝘯𝘰𝘵 𝘦𝘯𝘰𝘶𝘨𝘩 𝘧𝘰𝘰𝘥. ⁣
𝘔𝘢𝘺𝘣𝘦 𝘺𝘰𝘶 𝘫𝘶𝘴𝘵 𝘬𝘯𝘰𝘸 𝘺𝘰𝘶 𝘭𝘰𝘷𝘦 𝘥𝘰𝘯𝘶𝘵𝘴 𝘢𝘯𝘥 𝘸𝘪𝘭𝘭 𝘦𝘷𝘦𝘯𝘵𝘶𝘢𝘭𝘭𝘺 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘩𝘢𝘷𝘦 𝘰𝘯𝘦. ⁣
⁣
Can you do that on your plan? ⁣
⁣
When we start addressing the reason why you “𝘧𝘢𝘭𝘭 𝘰𝘧𝘧 𝘵𝘳𝘢𝘤𝘬” in the first place, we can figure out the pieces that you can put into place to reach your goals for good. ⁣
⁣
Because quite honestly, I’m not impressed by how much weight you lose, or how quickly you lose it. ⁣
⁣
I’m impressed by how long you’re able to sustain it. ⁣
Ditch the timeline and learn from the process. ⁣
⁣
𝐒𝐮𝐬𝐭𝐚𝐢𝐧𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐢𝐬 𝐤𝐞𝐲. ⁣
⁣

𝟷𝟶 𝘤𝘶𝘱𝘴 𝘰𝘧 𝘤𝘢𝘶𝘭𝘪𝘧𝘭𝘰𝘸𝘦𝘳 𝘳𝘪𝘤𝘦 𝘪𝘴 𝘵𝘩𝘦 𝘦𝘲𝘶𝘪𝘷𝘢𝘭𝘦𝘯𝘵 𝘵𝘰 𝟷 𝘤𝘶𝘱 𝘰𝘧 𝘸𝘩𝘪𝘵𝘦 𝘳𝘪𝘤𝘦.⁣

Leave a reply

𝐁𝐮𝐭 𝐠𝐮𝐞𝐬𝐬 𝐰𝐡𝐚𝐭?⁣

⁣

It is also perfectly healthy and reasonable to enjoy 1 cup of white rice. ⁣

⁣

Now that being said, if 10 cups of cauliflower rice will keep you full, satisfied, and happily adhering to your plan, do it up.⁣

⁣

But there are also going to be days where it makes more sense to enjoy your white rice because you want the CARBS, and that’s okay too.⁣

⁣

𝘕𝘦𝘪𝘵𝘩𝘦𝘳 𝘧𝘰𝘰𝘥 𝘪𝘴 𝘪𝘯𝘩𝘦𝘳𝘦𝘯𝘵𝘭𝘺 𝘣𝘦𝘵𝘵𝘦𝘳 𝘵𝘩𝘢𝘯 𝘵𝘩𝘦 𝘰𝘵𝘩𝘦𝘳 𝘢𝘯𝘥 𝘰𝘧𝘵𝘦𝘯𝘵𝘪𝘮𝘦𝘴, 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘧𝘰𝘰𝘥 𝘤𝘩𝘰𝘪𝘤𝘦 𝘪𝘴 𝘨𝘰𝘪𝘯𝘨 𝘵𝘰 𝘣𝘦 𝘵𝘩𝘦 𝘰𝘯𝘦 𝘵𝘩𝘢𝘵 𝘴𝘢𝘵𝘪𝘴𝘧𝘪𝘦𝘴 𝘺𝘰𝘶 𝘮𝘰𝘴𝘵 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱𝘴 𝘺𝘰𝘶 𝘴𝘢𝘯𝘦 𝘮𝘦𝘯𝘵𝘢𝘭𝘭𝘺. ⁣

⁣

Some people do better eating more of the higher volume foods for less calories.⁣

⁣

While others would rather have small amounts of the foods they love.⁣

⁣

So long as you’re in a calorie deficit, both approaches will be successful on your journey.⁣

⁣

𝐒𝐨 𝐥𝐞𝐭’𝐬 𝐬𝐭𝐨𝐩 𝐣𝐮𝐝𝐠𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐞𝐥𝐬𝐞, 𝐚𝐧𝐝 𝐟𝐢𝐧𝐝 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮. ⁣

⁣

& the only way to know what that is, is to try it on your own.⁣

And fail. ⁣

And make mistakes. ⁣

And realize that some days it may work, while other days it may lead to a rice binge. ⁣

And that’s okay too. ⁣

⁣

So long as you can enjoy and sustain what it is that you’re doing, the results will come with time. ⁣

⁣

There is no right or wrong way to tackle nutrition.⁣

⁣

𝐋𝐞𝐭’𝐬 𝐟𝐢𝐧𝐝 𝐰𝐡𝐚𝐭 𝐰𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮. ⁣

116204733_10100140215735296_6225722026187909909_n

The number one thing you need to do if you’re not seeing progress… ⁣ ⁣

Leave a reply

⁣𝐁𝐞 𝐦𝐨𝐫𝐞 𝐏𝐀𝐓𝐈𝐄𝐍𝐓. ⁣
⁣
If there’s one thing I’m getting a friendly reminder on from weighing in daily (𝘧𝘰𝘭𝘭𝘰𝘸 𝘢𝘭𝘰𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘦 𝘰𝘯 𝘮𝘺 𝘴𝘵𝘰𝘳𝘪𝘦𝘴, 𝘐’𝘮 𝘭𝘦𝘢𝘳𝘯𝘪𝘯𝘨 𝘴𝘰 𝘮𝘶𝘤𝘩) it’s that progress is often inconsistent, slow, and an overall mindf*ck most of the times. ⁣
⁣
𝐓𝐡𝐞 𝐫𝐞𝐚𝐥𝐢𝐭𝐲 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐰𝐢𝐥𝐥 𝐧𝐞𝐯𝐞𝐫 𝐛𝐞 𝐚𝐬 𝐪𝐮𝐢𝐜𝐤 𝐚𝐬 𝐲𝐨𝐮’𝐝 𝐥𝐢𝐤𝐞. ⁣
⁣
You’ll often feel like things aren’t working. ⁣
You’ll want to change things sooner than you need to. ⁣
You’ll start to doubt if you’re capable of doing this. ⁣
You’ll want to jump at the next quick fix and promise of losing 20lbs in 20 days. ⁣
⁣
𝘉𝘶𝘵 𝘩𝘦𝘳𝘦’𝘴 𝘵𝘩𝘦 𝘰𝘯𝘦 𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥: ⁣
⁣
You are not going to make progress every single day, or even every week or month, but so long as you’re patient… ⁣
⁣
So long as you’re consistent… ⁣
So long as you trust the process…⁣
So long as you stop jumping ship at the sight of shiny objects or a minor frustration… ⁣
⁣
𝐘𝐨𝐮 𝗪𝐈𝐋𝐋 𝐦𝐚𝐤𝐞 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬. ⁣
⁣
Stay patient & consistent. You got this. ⁣