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BASIC FAT LOSS PYRAMID. . CALORIES. They determine whether you lose, maintain or gain weight, simple as. If you’re looking to lose weight you need to be sitting in an appropriate calorie deficit. . MACRO/MICRONUTRIENTS. Protein being the most important here, it helps you feel fuller as well as helping to maintain as much muscle as possible when losing weight. . EXERCISE AND REST (Sleep). Exercise and activity can help us burn calories as well as maintain muscle. SLEEP is as important, not getting enough of it can lead to an increase in cravings and hunger levels. Make sure you’re getting adequate sleep. . MEAL FREQUENCY AND SUPPLEMENTS. Not overly important but something you may want to consider. Some people may like to eat small and regular meals whilst others may like to eat larger, less frequent meals, whichever helps you stick to your calorie balance. SUPPLEMENTS, can help you hit your protein targets as well amongst other things like adequate vitamin intake. . ADHERENCE. Most importantly it’s key that you find a way to stick to your plan and targets otherwise all the points above are completely useless. . #fitness #personaltrainer #coach #health #diet #exercise #fatloss #weightloss #bodyfat #transformation #workout #workoutplan #Training #nutrition #exercise #calories #calorietracking #caloriecounting #caloriedeficit #fatlossplan #Macros #macronutrients #protein #Sleep #mealfrequency #supplements

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Do you struggle with rustling up some good calorie friendly, high protein meals? ⁣ ⁣ Hit the save button and try these out this week.⁣ ⁣⁣ ⁣⁣ If you want a copy of the full recipe book with 30 nutrient packed meal ideas, click the link in my bio and download.⁣ ⁣⁣ ⁣⁣ #calories #macronutrients #macros #protein #carbohydrates #fats #recipes #highproteinrecipes #caloriecontrolled #nutrients #nutrientdense #homecooked #homecookedmeals #mealideas #nutrition #diet #health #weightloss #fatloss #bodycomposition #performance

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Post leg workout meal and you may think this a #cheatmeal or a dirty bulking meal however if you have some education and you know about #macronutrients this is just food . . Seeing a food as bad or dirty is wrong everything in moderation enjoy your food . . #healthyprotein #bodybuildingfood #protein #macros #eatwell #livewell #trainhard #healthyeating #nutrition #bodybuilding #love #life #food

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traininglikexena. Do you even lift? Hell yes I do!
First day of a new routine that I att

Do you even lift? Hell yes I do! First day of a new routine that I attempted to start last week is complete. The majority of it is super sets, which I am down with. It's my first time using a tabata timer, though. I'm loving that burst of heartrate bumping cardio! --- I've been feeling sluggish and thick (not in a good way) the past few weeks. Yesterday I finally said enough is enough and looked at my daily intake of rest, water, and nutrients. Turns out MY MACROS ARE SEVERELY LACKING BALANCE and I'm NOT EATING ENOUGH healthy food or in general. 🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️🤦🏻‍♀️ It all makes sense now: my loss of definition, strength, and energy. I wasn't feeding my body what it needed and continued to put it under stress with nutrient deficiencies. After using IIFYM.com to calculate what I should be consuming, I was shocked to see I was barely meeting HALF of the required levels in order to LOSE WEIGHT. (In macros AND calorically) Jesus christ. It's no wonder the scale hasn't moved in weeks. That changes today. I have a nutrient packed day ahead of me. Although the amount that I have to eat is daunting, I need to refuel my body and give it what it needs. Moral of story: eat enough. Make sure you're feeding yourself properly, hydrating, and resting. Love your body and treat it right. Have a great morning! 🧡💚💙 #traininglikexena #doyouevenlift #gymlife #gym #newroutine #macros #macronutrients #eating #body #feedyourself #iifym #weightloss #enoughisenough #youcandoit #supersets #tabata #balance

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soulsustenance. N U T R I T I O N & S P O R T
As the saying goes “you can’t outr

N U T R I T I O N & S P O R T 🏃‍♀️ As the saying goes “you can’t outrun a poor diet”. At some point you will feel the effects of poor nutrition choices in either your performance, the time it takes to recover from a workout or competition, little niggles, aches or pains that don’t seem to get better, lethargy and motivation depletion and also enjoyment of your chosen sport. All sports require different nutrition applications. For endurance sports (and for clarity here I’m talking anything above and beyond 2 hours) fuelling during the activity will generally need consideration. However, for a 5k run or gym session adequate nutrition to fuel those sessions can be maintained throughout your meal plan for the day/week. 🍳 Balancing your macronutrients is key to providing enough energy, strength and health to complete your training – here we’re thinking Fats, Carbohydrates and Proteins. Getting the correct balance is key and each person will have different needs depending on their weight, sex, exercise type, routines and schedules, whether you’re wanting to build muscle or reduce body fat etc. 🥦 For me, sports nutrition should always start with nutrition for health. Nutrition for your chosen sport should then be built on top of this health platform. Both are highly individual. 🤗 Photo by Victor Freitas on Unsplash #soulsustenance #nottingham #balance #health #energy #natural #food #nutritionaltherapy #functionalmedicine #nutrition #sportsperformance #sportsnutrition #sport #exercise #movement #planning #macronutrients #protein #carbohydrates #fat #healthyfat

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elukfood. Post workout lunch
Cheese and ham baked seeded wrap.
Carrots and mange

Post workout lunch Cheese and ham baked seeded wrap. Carrots and mange tout Hummus and sweet chili dip. Easy. 🤸🏼‍♀️ #lunch #postworkout #goodfood #embracelifeuk #wrap #simplefood #macros #macronutrients #rawveg #simplefood

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Most of my travel is over and I’m back in the office for the majority of the week. Which means meal prep was a priority this weekend. I bought myself a mini fridge for my office because I like to keep a weeks worth of work meals stocked in there. 😅 On the menu for breakfast/lunch/dinner this week: - Shrimp and beef stir fry (pictured) - Pork sausage from @butcher_box w/jasmine rice and roasted veggies - Chicken thighs and salad - Protein Yogurt - Oatmeal It takes a little bit of time away from the weekend to prep, but saves me so much more time during the week. Who preps some of their meals or at least plans them out?🙋🏼‍♀️

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igennushealthcarenutrition. Are you confused about what to eat? If so, you are not alone.


Are you confused about what to eat? If so, you are not alone. Research conducted by the British Nutrition Foundation last year suggests that 43% of people don’t know where to turn for advice on healthy eating. Eating healthily shouldn’t be confusing or difficult. In our latest wellbeing series webinar, Dr Danielle Crida, our trained medical doctor and nutritionist, will be cutting through the confusion and discussing how to build the foundations of your meals with macronutrients. This free 30-minute webinar will also provide tips on how to ensure you are meeting your requirements for vitamins and minerals. Link in bio to register > #nutritioncoach #healthandwellbeing #health #Igennus #healthcoach #nutrition #healthinspiration #webinar #free #diet #healthy #food #macronutrients #micronutrients #BeKindToYourHealth

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kikicompetes. I was given a meal plan once. 
Long before I understood how to count a

I was given a meal plan once. Long before I understood how to count and track my own macros and calories. I lasted about a week before I got the shits with eating the same damn food everyday and gave up on the whole idea. Then- over a unnecessarily long period of time- I did start to learn how to count and measure calories and macros myself. (And am still learning this) And thus my ability to utilize flexible dieting was born. Heres the thing though.. There are those people that are happy to eat the same shit every day for results and couldnt be bothered tracking themselves daily. Then there are those who cant stand the mindnumbing boringness and restrictions around a meal plan and would rather track food themselves for a bit of freedom. I am neither. And both. I am the ultimate lazy person that's still trying to get fitter and do better in life. So.. while i DO track my calories and macros. For now I've decided to do it only once a week. And create my own "meal plans" that i create myself and switch up every time I get bored. If I really want to be flexible I can. But otherwise. I can switch my brain off most days and just follow my own created meal plan. then when i get sick of it and/or crave different foods, i can create another one (when i feel like it) that hits the same macros and calories to switch it up and get me through another week. Seems fair. Seems easy. Seems lazy but also a little bit organized. Also I'm starting and ending my day this week with cacao and chocolates. Bc clean eating can go and drink some bleach.

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tinaxfilz. The first thing you loose on a diet is your sense of humor 🤷🏼‍♀️ Did

The first thing you loose on a diet is your sense of humor 🤷🏼‍♀️ Did you know that undereating may lead to increased feelings of anxiety and irritability? 🤭 Eat a lot & combine wisely (FATS, CARBS, PROTEIN, VEGGIES) Food is medicine on psychological AND physical basis! Bon Appetit 💯 #calorietracking

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koresh___143. The best things in life are the people you love, the places you’ve see

The best things in life are the people you love, the places you’ve seen, and the memories you’ve made along the way.,..💓💥💝💕 #captionplus #macrophotographylovers #macrophotographyworld #macrophotographyinhyderabad #macrophotographyphone #macrobiotic #MacroClique #macrolife #macrolove #macrolovers #macromob #macros #macrolens #macrooftheday #macrophotographyforus #macro #macroflower #macronutrients View all 210 comments

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mrs.jackedonplants. 🤜🏼CRUSH THE PROTEIN MYTH🤛🏼⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅You CAN get a

🤜🏼CRUSH THE PROTEIN MYTH🤛🏼⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅You CAN get all 9 essential amino acids in their proper proportions from a variety of plant foods and as a result, high quality protein.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❎You DO NOT need to combine protein at meals to make them "complete;" our bodies do the combining for us.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ A complete protein must meet two criteria. One, it must contain all 9 essential amino acids and two, it must also possess the proper ratio of each to be suitable for optimal human physiology. As it turns out, the plant kingdom is abundant in all essential amino acids.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Regardless of the ratios within individual foods, you do not have to eat complete sources of protein in one sitting because our bodies take digested proteins consumed throughout the day, break them down and store them in an amino acid recycling pool. Individual amino acids are then taken from this pool throughout the day and assembled into complete, usable proteins for various metabolic needs [1].⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Overall, eating a wide variety of whole, plant-based foods will provide you with all the essential amino acids your body needs for optimal growth, repair, and health. Getting protein in a vegan diet is versatile and easy. As a foundation try to fit the following foods into your daily diet:⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Potatoes⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Pumpkin⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Peas⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Seeds (sunflower, chia & hemp)⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Avocados⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Brown rice⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Leafy greens⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Legumes⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Nuts ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸Oats⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein should not be the focus for anyone trying to put on muscle - a balanced diet and enough calories is the key. Protein takes care of itself despite what all that flashy marketing and the gym bros might have you believe.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ To your healthy gains💪🏼💚⁣⁣ Sambo✌🏻⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reference: [1] H N Munro. CHAPTER 34 – Free Amino Acid Pools and Their Role in Regulation. Mammalian Protein Metabolism. 1970. 299–386.⁣

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На инфографиката може да видите списък с някои от най-популярните храни и съотвените категории макронутриенти, в които попадат. Повечето храни съдържат 2 или 3 макронутриента. Не мислим, че всеки човек се нуждае от диплома за диетолог. Но все пак е полезно да имаме основни познания за храните, които консумираме. Важно е лесно да идентифицираме какви преобладаващи макроелементи има те. 🍠🥩🧀🥝

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The main thing we all need is a plan... Otherwise we become busy being busy but going around in circles. Decide your why, your when, your what for and you are well on your way to making positive changes. Tips: ❤️ Draw emotion. 📔 Plan ahead. 🧗‍♂️ Create enjoyment. 🤝 Accept help. 👥 Build connections. 🗣 Be accountable. Happy Monday Mission:FITTERS 🦁

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