CURRENT MEASUREMENTS: (week 10 - 3/18/18)
Weight: 190.4 lbs (⬇️18.8 overall, no change from last Sunday)
Waist: 34 inches (⬇️3 overall, no change from last)
Chest: 43.75 inches (⬇️1.5 overall, no change from last)
Right leg: 22.75 (⬇️2 overall for right, ⬇️0.50 for right from last)
Left leg: 22.75 (⬇️2 overall for left, no change from last)
Arms relaxed: 15 inches (⬇️0.5 overall, no change from last)
Arms flexed: 16.75 inches (no change overall, no change from last)
My legs are back to being the same size haha!
Not the best week for me. I’ll admit, staying under 1,800 calories is hard af. After doing it for several days it led to me having a huge binge eating Friday. No bueno. Very counterproductive to my goals. This is why I love doing experiments on myself though...You learn a lot about yourself. :::
BEGINNING MEASUREMENTS: (1/7/18)
Weight: 209.2 lbs
Waist: 37 inches
Chest: 45.25 inches
Legs: 24.75 inches
Arms relaxed: 15.5 inches
Arms flexed: 16.75 inches :::
If you’ve spent any amount of time on the internet, watching tv or really living in the modern world you have probably encountered your fair share of these. 📺
They bombard you from all angles, with their glossy promises and quick fixes.Yes, we are talking about weight loss and other Fitness scams. 💪🏼
And there are literally 1000s of them preying upon the millions of people who desperately want to lose some weight. 😩
As you could imagine, these scams are frustrating for those of us in the fitness industry that care about providing useful, actionable weight loss information. 😡
And we are certainly not so naive to think that these scams will ever disappear for good… So how can you avoid these pervasive and often fairly convincing weight loss scams? 🧐
The answer to that is simple: education.
This post will cover some of the reliable ways that we’ve found to determine whether a weight loss product is legit or if it’s simply trying to part you from your money. 📖
We would also recommend doing some research yourself before throwing down your money. 💰
Check reviews of the product, read the fine print and generally try to exercise your best judgement, not allowing yourself to be swayed by emotion. 😥
And if you’re ever in doubt, please just ask us and we’ll help point you in the right direction. 🤷
Also don't forget to tag a friend to educate them. 👥
Lettuce for breakfast with tomato and tuna 4 times a day with a potato every second day. The things I do to get that dream body, no one said this will be easy. #HardWork#CalorieRestriction . Last time I lost 16Kgs on this diet.
I’m cleaning out my pics on my phone and I found the pic on the left 😱 dudes. Truth-bomb right here. I was sooo obsessive at the time this photo was taken. I was stressed about food all the time, counted calories incessantly, felt anxious if I missed workouts, was constantly “body checking,” I didn’t feel at-home in my body and I also wasn’t having periods. I was binging on my “cheat day” and feeling so sick because I restricted so much, then I’d feel guilty AF after. My body is not meant to be that size.
On the right is present day. I eat what I want, when I want.. which ends up being balanced and micro-nutrient dense with tasty treats when I’m feelin’ em. I eat food that makes me feel GOOD and is satisfying, not strict paleo/gluten-free/enjoyment free or whatever I was having back then. I enjoy my movement practice and a lifting routine but I don’t feel chained to it and have zero anxiety if I don’t get exercise in. I don’t see food as numbers, I see it as something that nourishes my body and soul. I don’t have the urge to binge.
My thoughts are that your self-worth comes from how you show up in the world. Your relationships, your career, your hobbies and experiencing pleasure in life. Self-love comes from discovering passion and curiosity and giving to others. From exploring things you’re interested in and cultivating love with others. Self-worth and love does not come from a number on the scale or from shrinking into less. I wouldn’t trade this experience for the world because it’s shown me how to be compassionate to others currently going through the same thing. Honestly, at the time, I didn’t know there was any other way to live. Experiencing both ends of the spectrum has truly forced me to fall on my face and help myself back up again. DM me if you’re going through anything like this, I’m here for ya. Keep trying to practice self-love no matter how hard it is. It’s worth it and the other side is glorious 💕
EATING DISORDER RECOVERY & HOW TO GET OVER THE URGE TO RESTRICT CALORIES
I usually think I have a relaxed attitude towards food. I've recovered from anorexia, I don't desire to be thin/underweight, and I don't restrict myself.
Today my husband went to buy milk for our coffee as I was eating my usual oatmeal. He then came back with croissants, jam and bacon because he thought why not make an impromptu brunch. ...
I'm all for balance and treating yourself but for a second I caught myself thinking: "What if I eat this ON TOP OF my usual breakfast? Should I skip my afternoon snack?" I knew I was going to a restaurant the same evening and I even started thinking that I could perhaps skip lunch entirely. I was a bit shocked. Am I still not recovered?
I ate only half of the croissant. But as I looked at it I realized what I was doing. This was disordered thinking at its best. Doing maths in your head, planning your entire day around food (around what not to eat to be exact) I was kind of shocked but also relieved that I caught myself so quickly. ...I don't need to skip meals if I eat extra because that's the attitude that caused my eating disorder in the first place. I don't need to walk extra miles or punish myself. Our bodies don't work that way.
What I also realized is that it is okay to have these thoughts from time to time. The important thing is you don't start to act according to them. They are not pleasant thoughts to have but the best thing you can do is to accept them - and then let them go. Live your life. Eat, rest, party, exercise, but only because you want to, not because you have done something "wrong" and you have to punish yourself. ...
Oh yeah, I ate the whole croissant, made a smoothie bowl, had lunch, ate delicious fish, a chocolate fondant and drank a glass of wine. That's the best weapon against disordered thoughts. Our bodies naturally strive for balance and we should encourage that. ❤
This quote resonates with me so much. I've been overweight my entire life. Through my teenage years I was strong and loved sport but I was always heavier.
My weight and health got worse and worse as I got older and had children. Below are some of the reasons I've given myself in the past to not lose weight and what I've done to combat those thoughts. ⏺️
1) "I have low blood pressure and normal blood sugar, I must be fine." - I am NOT fine. I cannot walk up the stairs without my heart racing and getting out of breath
2) "There's so much Body Positivity now, it must be okay to be this overweight and like my curves." - Whilst others may feel this way, this body positivity movement did not help me, it only made me more unhealthy. Some of these public figures are so grossly obese and they're truly happy and they may even be healthy enough to exercise, but I'm not happy or healthy.
3) "My fibromyalgia hurts too much to exercise, I'll always be overweight." - Fibromyalgia gets worse the heavier I get. Whilst I might not be able to exercise for 30 minutes a day, I CAN calorie restrict, reduce my sugar and carb intake and lose weight that way. Once I've lost a few stone I know I'll feel so much better and I'll be able to exercise again.
4) "My husband and children love me as I am, it's fine I'm this overweight" - Of course my family loves me unconditionally but I want to see my children grow up. I want to be able to run and play with them and live a full life, I can't do this whilst I'm this overweight.
Did I just put the diet industry on Blast!! ?? Yeah I think I did... well at least the diet companies that base everything on cutting calories and don’t give a second thought to health!! I just went live to rant about this!!! Catch it for my full opinion!
Speaking to people this week about joining my upcoming nutrition group, there are so many people who think they are eating well but in fact are damaging their health!! And all under the watchful eye of their diet club !! It upsets me that these companies are all about the money and not about helping their dedicated followers to a healthy life. They should be ashamed!
It’s time to the ditch the diets people!! Proper nutrition is what we all need!! Any weight you gave to lose will happen naturally when you are eating a diet full of the right foods in the right portions!! .
How to enjoy carbs and love yourself.
I have a long relationship with dieting and restrictions. Probably, that is why I can't even think of doing it again 😁 It all started when I was 16 and finished when I turned vegan. And realized that bananas and potatoes do not make you fat actually. Though let's start from the beginning.
It's my gratuate party next month and I'm desperately trying to squeze into that beautiful dress. That was the first time I thought that "I'm fat!" No, I was not. In fact, I was a very active and into sports for all my childhood. My diet was quite traditional - fried eggs, cheese sandwiches, pasta and lots of pastry and sweets.
There wasn't much information on TV at that time. But there was SHAPE magazine, that became my Bible for the next 2 years. Gradually I knew everything about how much water to drink, what fats to avoid, gow much protein I need, etc. By the way, information there was quite different from now.
I did literally everything from there in order to become more healthy and slim. And I succeeded, obviously. Though I was so excited with the process I didn't notice that. But everyone else around me did. Especially my poor mum, who never argued with me and tried to put it very mildly that I'm doing something wrong.
I realized that only when my periods stopped...
To be continued in the next posts...
Time to get myself in to a 3 day #juicecleanse again with @juicasverige. This is my 3rd year doing this starting on Wednesday - I am hororfuly but positively, exited 😜😂.
(Cleansing = #detoxing = 💭😫🍕🍔🥓🍬🍩)
I am aware that this can be abit of a mental challenge at times as well.
It is worth it in the end though with the amazing feeling that comes from it.🙏🏼
This is a good way to help my body feel a little better, break bad habits and get insights about myself and My eating habits.
It helps my body to have a well-earned break. In my 3 days of juice cleancing (witch means; #fasting with #organic , #green , #coldpressed#juices ) I put my body on calorie restriction and let it rest from what i usually put in to my body.
Fasting is nothing new, it is something that has been done for a long time but now more and more studies are also showing how useful it is. (If its not Done for to long, in my opinion)👌🏼🌱
A regular Juice cleance is a good and easy way to boost your body with vitamins, antioxidants and lots of other healtyness and usefulness. A juice cleanse does not have to be extreme to do you good and the idea is that you will be able to live your life as usual while cleansing/fasting.
Most people feel easier / lighter and fresher after they have Done this cleance, i do, I normally feel more focused afterwards. I also always find My self Getting a new found feeling of respekt of what food i put into My mouth. 💚🥗🥦🍏🥕🥒🥑☘️🌱🍃
My Juice cleance schedule 👉🏼 swipe 👉🏼
Any questions, Dont hesitate to ask💋💚🍃🥦🌱
#Repost @craigbartonpt with @get_repost
Protein, fats and carbohydrates all act very differently in the body, instead of just counting calories or focusing solely on calorie restriction, first look at the amounts, ratios and timing of these macronutrients in your diet. The quality of the food you consume will always outweigh the quantity as well. I’ve had lots of clients come to me who were previously tracking there calorie intake, I’ve changed the timing and the quantities of the macros in their diet but not altered the overall calorie intake and seen substantial fat loss. Ive even had plenty of cases of clients who were previously on very low calorie diets and not losing any weight before seeing me and I’ve increased their caloric intake and they’ve lost both weight and body fat immediately.
If you’d like to learn how to design a fat loss nutrition plan for yourself or others then attend my seminar on Sunday the 22nd April @frontier_gym #nutrition#nutritionseminar#healthyfoodtips#fatloss#caloriecounting#calorierestriction#macros#personaltrainer#weightlosssupport#lincolnshire
This week saw the conclusion of my 6 week-long experiment.
> Saw the ability of my body being able to adapt to the increase in training volume (cardio specifically)
> Reduction in body weight, ~1.6kg (from 73kg down to 71.4kg)
> Visibly leaner, most likely a result of increased activity, and therefore increased fat oxidation
> Retention of most, if not all of my lean muscle mass; evidently through the next dot point
> Was able to get stronger, and consistently increase on all my key lifts with each session
> Improved recuperative capacity after training sessions
> Sleeping less, ~5.5 - 6.5 hrs a night
Now that the experiment is over per se, I will not deviate too much from confines of the experimental variables—it will be a continuous experiment with me tweaking different aspects to manipulate and achieve certain intended results, after all, my life has been a continuous experiment with the goal of continuous self-improvement and self growth.
“If I’m not continuously growing, I’m dying”
Here’s to being able to thrive, build muscle, naturally, drug-free, on a (minimal) plant-based diet. 🍷🌿
Intermittent Fasting and calorie restriction is not the same thing. If you are trying to loose weight, restricting your calories will not help you achieve your goal. Fasting on the other hand will. It is very easy to hit your macros in 2 or even a single meal. I have transited to OMAD (one meal a day) and I feel great! .
My typical food intake;
✅ 400ml of green protein shake (2 scope whey protein, 1/2 avocado, 1 cup kale, 1 cup spinach, 1/2 blueberry, 2tbs MCT oil, 300ml almond milk) = 520 kcal
✅ Dinner - 1/4 roast chicken with skin, 2 cups salad, handful mixed nuts (almond, Brazil nuts, pistachio) = 750 kcal .
My total calories in per day is around 1270-1300 kcal. My calorie deficit predominantly comes from the workout I do, not the food I restrict...
If you are new to intermittent fasting, I recommend you ditch your breakfast in the morning. Breakfast is NOT the most important meal of the day..! Breakfast is important for Kellogs, Danone, Kraft Food and the likes.
One of the non tracking dieting strategies I mentioned in my previous post was using your hand to dictate portion sizes at each meal. Bear in mind this is simply one strategy you can use to introduce a calorie deficit OR to learn what a maintenance portion looks like for you. It is flexible enough that you can also modify it to create a surplus if you’re looking to gain weight or muscle mass. This method is a reasonable way to visually assess a good portion size and therefore, a calorie controlled meal, without counting or weighing. A calorie controlled meal can be controlled for loss, maintenance or gain. Hand portions work better when you choose simple one-ingredient foods - for example you will be able to portion out grilled chicken breast more accurately than breaded chicken which contains significant amounts of all macronutrients - but this can also be seen as another way in which this technique controls calorie intake for you. It requires a basic understanding of where macronutrients come from as well - you need to be able to identify your fats, carb sources and proteins and make sensible decisions accordingly - but it also means you don’t need to tally up numbers or be overly rigid. This technique also gives you a good way to progress when transitioning out of a stricter dieting phase. Giving yourself a bit more flexibility if you’re used to weighing foods or counting constantly can help mentally transition you towards maintenance of a weight loss, or just a more relaxed attitude towards food in general. Not an ideal technique for people requiring a high degree of dietary control or people who need a very high intake (performance or endurance athletes) but otherwise well worth considering 👍🏼☺️ #dieting#fatloss#portioncontrol#balancedmeal#nontrackingdiets#calorierestriction#learningportioncontrol#macnutritionuni#nutrition#girlswholift#healthyliving
Supposed to be spring but it’s thick snow in the UK! ❄️ ❄️ ❄️❄️ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ DO WE NEED MORE CALORIES ?!!! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Snow and cold weather brings out your inner cave man! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cold weather triggers our biological survival impulses from a earlier time when our bodies would try to store up all the energy and calories they could to help us survive the winter. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ it explains why we crave foods rich in carbs fats and sugars when it gets chilly outside (to see us through the winter 😂🙏) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ technically though yes your body does burn extra calories shivering to keep itself warm..... but when most of us spend 90% of our time in winter in heated spaces then it’s probably not necessary to eat more calories 🙈🤯 (sorry😢) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ #debunk#snow#foodmyth#calories#coldweather#weightloss#weightmanagment#obesitysurvivor#weightlossjourney#caloriecounting#caloriesburned#caloriedeficit#calorierestriction#calorieburn
Here’s the thing; if you are constantly obsessing about every detail of your food, how your body will react to it, how you look before/after eating etc... you are literally going to start feeling every single one of those thoughts. Despite the “control” or satisfaction you perceive around constantly counting, measuring, tracking, planning, or reading the food you eat, you are in all actuality losing control of your health AND happiness. I don’t know one woman who lives in this mindset that is truly “happy”. I know I wasn’t! In fact, most of my clients who struggle with this mindset email me begging me to teach them how to stop and just want to be “normal” around food again. Hear me say this: there is nothing superior about being held prisoner by your deepest insecurities.
Uploading a new video this week about my experience with food anxiety and letting go of control. Plus a massive Trader Joes haul! Stay tuned-YT link in bio.☝🏼
Do you know what the number one risk factor is for developing cancer, cardiovascular disease, and many more? AGING 🧓🏼
Metformin is one of the most prescribed drugs to treat type 2 diabetes. Anti-aging researchers got interested in this medicine as a potential drug to slow the aging process after they found people with diabetes who took the pill outlived some of their peers who didn't have type 2 diabetes by 15%
Some of the mechanisms of metformin are relevant to glucose metabolism. But to slow the aging process, these may not be the most important ones. •
Metformin leads to an inhibition of mTOR (mammalian target of rapamycin) which is linked to a decreased insulin and IGF-1 signaling. Both are important for cell growth and proliferation.
AMPK (5′ AMP-activated protein kinase) is an enzyme that plays a crucial role in energy balance. All creatures from yeast to humans have this enzyme. AMPK can detect the level of energy (number of ATP molecules) in a cell and helps regulate responses when it gets too low or high. Metformin also reduces the production of reactive oxygen species, which will contribute to less oxidative damage. Decreased oxidative stress is an essential aspect of the free-radical theory of aging.
Those are just a few of the mechanism behind the life extension aspects of metformin. Like almost everything that has any effects on aging, it isn't through only one pathway.🤔💪🏼