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  • Ahh this past weekend was AMAZING! 💙
I celebrated 1 year in business with the people that made it all possible. My amazing clients and family!

Wish instagram would let me upload more pics in this swipe lol but here’s a few! More on my stories 🎉
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I appreciate you all more than I could ever put in words, I hope y’all know that! Thank you everyone that came out!
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I’m not going to make this a long caption but I’ll leave you with this, a year-ish ago I quit my job and started my business from scratch with ZERO clients, today I have a community of some of the most amazing humans that are not only my clients but people I truly consider my friends💙
This all happened because I didn’t give up every time things got hard, I stayed CONSISTENT and secondly I stayed true to who I am and in line with my morals.
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Chase your dreams people, your life could be a lot different a year from now, all you gotta do is start!
  • Ahh this past weekend was AMAZING! 💙
    I celebrated 1 year in business with the people that made it all possible. My amazing clients and family!

    Wish instagram would let me upload more pics in this swipe lol but here’s a few! More on my stories 🎉
    .
    .
    I appreciate you all more than I could ever put in words, I hope y’all know that! Thank you everyone that came out!
    .
    .
    I’m not going to make this a long caption but I’ll leave you with this, a year-ish ago I quit my job and started my business from scratch with ZERO clients, today I have a community of some of the most amazing humans that are not only my clients but people I truly consider my friends💙
    This all happened because I didn’t give up every time things got hard, I stayed CONSISTENT and secondly I stayed true to who I am and in line with my morals.
    .
    .
    Chase your dreams people, your life could be a lot different a year from now, all you gotta do is start!
  • 1,058 64 20 hours ago

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  • No amount of security is worth the suffering of a mediocre life chained to a routine that has killed your dreams.
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Dream it, work for it and real life that ish!
You deserve to live a life you’re in love with. It’s NEVER too late to start.
You got this ♥️ Happy Thursday!
  • No amount of security is worth the suffering of a mediocre life chained to a routine that has killed your dreams.
    .
    Dream it, work for it and real life that ish!
    You deserve to live a life you’re in love with. It’s NEVER too late to start.
    You got this ♥️ Happy Thursday!
  • 1,047 83 20 June, 2019
  • 2 REASONS YOU’RE NOT LOSING WEIGHT that you probably didn’t think of ‼️
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We all know a good diet and working out= lose weight/gain muscle but that’s really not ALL that determines how well you do on your fitness journey. There’s so many other reasons that many of us don’t consider and then get frustrated when we don’t see the results we want, these are 2 VERY important things to consider if you feel you’re doing everything right and still not seeing the results:

1️⃣ SLEEP😴
Lack of sleep not only (obviously) causes fatigue and leads to less efficient physical activity BUT it also effects your metabolism heavily.
Sleep deprivation causes increased levels of the ‘hunger hormone’ called ghrelin and decreased levels of ‘fullness hormone’ called leptin, which often leads to overeating and snacking more and so leads to weight gain.
.
2️⃣ WATER INTAKE 🥤
Your water in should always be more than water out and we all lose water just performing daily bodily functions and SPECIALLY when you’re working out and sweating that’s a lot of water leaving your body.
So when you don’t drink enough water and are dehydrated, your digestion and the rate at which your body processes food for energy is slowed down (your metabolism slows down).
Water is REQUIRED to break down food into energy. (Fats into fatty acids and proteins/glucose into amino acids).
So when you don’t have enough water in your body, it slows down these chemical reactions which affects the rate at which you burn your calories for energy and in the long run leads to difficulty losing weight.
.
There’s a lot more to it, of course but I did my best to explain it in a simple way, hope this helps!! If you’re struggling to see results while doing everything right try to get enough sleep and drink plenty of water and you’ll see the difference!
  • 2 REASONS YOU’RE NOT LOSING WEIGHT that you probably didn’t think of ‼️
    .
    We all know a good diet and working out= lose weight/gain muscle but that’s really not ALL that determines how well you do on your fitness journey. There’s so many other reasons that many of us don’t consider and then get frustrated when we don’t see the results we want, these are 2 VERY important things to consider if you feel you’re doing everything right and still not seeing the results:

    1️⃣ SLEEP😴
    Lack of sleep not only (obviously) causes fatigue and leads to less efficient physical activity BUT it also effects your metabolism heavily.
    Sleep deprivation causes increased levels of the ‘hunger hormone’ called ghrelin and decreased levels of ‘fullness hormone’ called leptin, which often leads to overeating and snacking more and so leads to weight gain.
    .
    2️⃣ WATER INTAKE 🥤
    Your water in should always be more than water out and we all lose water just performing daily bodily functions and SPECIALLY when you’re working out and sweating that’s a lot of water leaving your body.
    So when you don’t drink enough water and are dehydrated, your digestion and the rate at which your body processes food for energy is slowed down (your metabolism slows down).
    Water is REQUIRED to break down food into energy. (Fats into fatty acids and proteins/glucose into amino acids).
    So when you don’t have enough water in your body, it slows down these chemical reactions which affects the rate at which you burn your calories for energy and in the long run leads to difficulty losing weight.
    .
    There’s a lot more to it, of course but I did my best to explain it in a simple way, hope this helps!! If you’re struggling to see results while doing everything right try to get enough sleep and drink plenty of water and you’ll see the difference!
  • 2,243 96 19 June, 2019

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  • So I’ve been at work today on a 12 hour shift and I have to admit it has been a challenge to change my bad habits, when I was driving home I was contemplating going to maccies because it was easier however I stuck to my guns and remember how much I wanted the victory and made gammon, Veg and mash👍🏼 #slimmingworld #slimmer #beachbody #goal #loseweightfast #gammon #vegetables
  • So I’ve been at work today on a 12 hour shift and I have to admit it has been a challenge to change my bad habits, when I was driving home I was contemplating going to maccies because it was easier however I stuck to my guns and remember how much I wanted the victory and made gammon, Veg and mash👍🏼 #slimmingworld #slimmer #beachbody #goal #loseweightfast #gammon #vegetables
  • 4 0 29 minutes ago
  • Posted @withrepost • @only_nutrition How much protein do YOU eat per day?
➖
On a bulk: When in a surplus or at maintenance, intakes as low as 1.2g/kg have shown to be suffice to still allow for adaptations from training (Phillips 2006) however higher intakes (>1.6g) are usually still advised (Herda et al 2013, Morton et al 2017). Why? Studies have shown that a dose of ~3g leucine/meal is required to fully saturate the mTOR signalling pathway & trigger MPS (Norton & Wilson 2009). Therefore, as kcals are much higher when bulking than when cutting, trace proteins found in carbs and/or fats will start contributing sig. more to your daily protein total. PROBLEM, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with a high CALORIE intake, you may struggle to stimulate MPS effectively at each meal & hence higher intakes may be more practical. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, you may already have 10+g protein coming from leucine deficient sources (trace proteins) thus having to limit the amount of your QUALITY protein source used  at that meal just to stay on track in achieving your DAILY total.
➖
When cutting: Studies have shown that requirements vary depending on energy availability ie. increase in a deficit & vice versa (Mero et al 2010). Therefore, when cutting, intakes of 1.2g are not advised as studies have shown that MINIMUM intakes of 2-3g/kg are required to preserve muscle mass (Helms et al 2013). Furthermore, requirements are higher for leaner individuals vs those with higher bf% (Elia 1999) thus the leaner you get during your cut, the higher your protein requirements will be.
——————-
#weightloss #lose #weight #fit #slim #gettingslimnow #getslim #gettingslim #fat #loss #excercise #muscle #health #healthy #healthyfood #healthylifestyle #healthyeating #loseweightfast #weightlossjourney #weightlossjourney #sweat #mass #activity #energy #reduce #food #fitness #fitnessmotivation #coach #coaching #coachingonline #muscle
  • Posted @withrepost@only_nutrition How much protein do YOU eat per day?

    On a bulk: When in a surplus or at maintenance, intakes as low as 1.2g/kg have shown to be suffice to still allow for adaptations from training (Phillips 2006) however higher intakes (>1.6g) are usually still advised (Herda et al 2013, Morton et al 2017). Why? Studies have shown that a dose of ~3g leucine/meal is required to fully saturate the mTOR signalling pathway & trigger MPS (Norton & Wilson 2009). Therefore, as kcals are much higher when bulking than when cutting, trace proteins found in carbs and/or fats will start contributing sig. more to your daily protein total. PROBLEM, these sources are often low in leucine thus by having a low PROTEIN intake of 1.2g/kg along with a high CALORIE intake, you may struggle to stimulate MPS effectively at each meal & hence higher intakes may be more practical. Example: Studies show a dose of ~30–40g QUALITY protein/meal be required to supply the aforementioned 3g leucine (Phillips & Van Loon 2011). However, if bulking on high carbs/fats, when consuming a meal, you may already have 10+g protein coming from leucine deficient sources (trace proteins) thus having to limit the amount of your QUALITY protein source used  at that meal just to stay on track in achieving your DAILY total.

    When cutting: Studies have shown that requirements vary depending on energy availability ie. increase in a deficit & vice versa (Mero et al 2010). Therefore, when cutting, intakes of 1.2g are not advised as studies have shown that MINIMUM intakes of 2-3g/kg are required to preserve muscle mass (Helms et al 2013). Furthermore, requirements are higher for leaner individuals vs those with higher bf% (Elia 1999) thus the leaner you get during your cut, the higher your protein requirements will be.
    ——————-
    #weightloss #lose #weight #fit #slim #gettingslimnow #getslim #gettingslim #fat #loss #excercise #muscle #health #healthy #healthyfood #healthylifestyle #healthyeating #loseweightfast #weightlossjourney #weightlossjourney #sweat #mass #activity #energy #reduce #food #fitness #fitnessmotivation #coach #coaching #coachingonline #muscle
  • 26 0 36 minutes ago
  • It’s human nature to look for something (or someone) to blame whenever we’re faced with a crisis. That “thing” in regards to the current epidemic of obesity, type 2 diabetes, and metabolic syndrome is sugar (more specifically, refined sugar and high-fructose corn syrup).
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Why is sugar in the crosshairs?
.

Well, it tastes sweet, is void of fiber (as well as any other micronutrient), and it’s crammed into just about any and every processed food you’ll buy at the store -- which is the main type of food the average American eats these days.
.

Note: These foods are also generally low in fiber and micronutrients, too.
.

As a result, we tend to consume a lot of sugar as a population, but interestingly sugar consumption has actually been trending downward over the past few years.
.

So, why is it then that we’re still faced with climbing numbers of people who are getting sick, fat, and doomed to a life of prescription medications?
.

Well, it’s not entirely sugar’s fault. You don’t get fat from simply eating sugar.
.

You get sick, fat, and nearly dead from consuming an excessive amount of calories, which usually contain lots of sugar, fat, and salt, along with a severe lack of physical activity.
.

The next question is why are these foods so easy to eat in excess?
.

Well, the simple answer is that they’ve been engineered to have the perfect ratio of sugar, fat, salt, and in some instances crunch, that tickle our taste buds and neurological pleasure receptors to keep us coming back for more.
.

And, for the average person, that answer is good enough.
.

But, I’m not the average person, and I like to dig deep... Real deep.
.

I want to know what it is about each of these compounds (sugar, fat, and salt) that make them so highly craveable and keep us eating, and eating, and eating, even though we’ve had way past our fill by calorie need standards.
.

Today, we’re going to focus on the role (if any) that sugar plays in hunger, more specifically, a particular type of sugar -- fructose.
.
Link to full article in bio or copy and paste:
.
https://www.tigerfitness.com/blogs/diet-weight-loss/fructose-atp-trapping-obesity
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@tigerfitness @marclobliner @bendthebarman @tigerfi
  • It’s human nature to look for something (or someone) to blame whenever we’re faced with a crisis. That “thing” in regards to the current epidemic of obesity, type 2 diabetes, and metabolic syndrome is sugar (more specifically, refined sugar and high-fructose corn syrup).
    .
    Why is sugar in the crosshairs?
    .

    Well, it tastes sweet, is void of fiber (as well as any other micronutrient), and it’s crammed into just about any and every processed food you’ll buy at the store -- which is the main type of food the average American eats these days.
    .

    Note: These foods are also generally low in fiber and micronutrients, too.
    .

    As a result, we tend to consume a lot of sugar as a population, but interestingly sugar consumption has actually been trending downward over the past few years.
    .

    So, why is it then that we’re still faced with climbing numbers of people who are getting sick, fat, and doomed to a life of prescription medications?
    .

    Well, it’s not entirely sugar’s fault. You don’t get fat from simply eating sugar.
    .

    You get sick, fat, and nearly dead from consuming an excessive amount of calories, which usually contain lots of sugar, fat, and salt, along with a severe lack of physical activity.
    .

    The next question is why are these foods so easy to eat in excess?
    .

    Well, the simple answer is that they’ve been engineered to have the perfect ratio of sugar, fat, salt, and in some instances crunch, that tickle our taste buds and neurological pleasure receptors to keep us coming back for more.
    .

    And, for the average person, that answer is good enough.
    .

    But, I’m not the average person, and I like to dig deep... Real deep.
    .

    I want to know what it is about each of these compounds (sugar, fat, and salt) that make them so highly craveable and keep us eating, and eating, and eating, even though we’ve had way past our fill by calorie need standards.
    .

    Today, we’re going to focus on the role (if any) that sugar plays in hunger, more specifically, a particular type of sugar -- fructose.
    .
    Link to full article in bio or copy and paste:
    .
    https://www.tigerfitness.com/blogs/diet-weight-loss/fructose-atp-trapping-obesity
    .
    @tigerfitness @marclobliner @bendthebarman @tigerfi
  • 19 1 53 minutes ago

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  • I’ve been on some ridiculous diets in my lifetime, I’ve tried the infamous cabbage soup diet 🤢, detox tea, juice diet, fat metabolisers, slim fast shakes, 1200kcal diet, apples only🙄, potatoes only, raw food only, 5 bite diet 🤯 (only lasted 5 bites lol), grapefruit before each meal, not eating after 5pm 😏, only whole foods, superfoods, only liquid foods, no sugar diet, elimination diet, let me know if I missed anything 😅
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. 👉Diets treat symptoms not the root cause of overeating... overrating generates money/profits and so does the treatment aka diets.. profitable all around, the only losers in this merry go round are us. .
.
. 🖕Adopting #intermittentfasting into your everyday life basically sticks the middle finger up to the mainstream diet industry. .
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📌Stay tuned for my next post about diets vs #fasting .
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#fastingforweightloss #dieting #fastingtips #weightlossproblems #onemealaday #omad #omaddiet #losingweight #weightlosstips #fastingnotstarving #waterfasting #loseweightfast #diettips
  • I’ve been on some ridiculous diets in my lifetime, I’ve tried the infamous cabbage soup diet 🤢, detox tea, juice diet, fat metabolisers, slim fast shakes, 1200kcal diet, apples only🙄, potatoes only, raw food only, 5 bite diet 🤯 (only lasted 5 bites lol), grapefruit before each meal, not eating after 5pm 😏, only whole foods, superfoods, only liquid foods, no sugar diet, elimination diet, let me know if I missed anything 😅
    .
    .
    . 👉Diets treat symptoms not the root cause of overeating... overrating generates money/profits and so does the treatment aka diets.. profitable all around, the only losers in this merry go round are us. .
    .
    . 🖕Adopting #intermittentfasting into your everyday life basically sticks the middle finger up to the mainstream diet industry. .
    .
    .
    .
    📌Stay tuned for my next post about diets vs #fasting .
    .
    .
    .
    .
    .
    .
    #fastingforweightloss #dieting #fastingtips #weightlossproblems #onemealaday #omad #omaddiet #losingweight #weightlosstips #fastingnotstarving #waterfasting #loseweightfast #diettips
  • 7 2 59 minutes ago

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  • one of my favorite sandwiches of all time, a hummus wrap!
  • one of my favorite sandwiches of all time, a hummus wrap!
  • 4 3 1 hour ago