#7. MULTIVITAMIN

[ivnpetelur28]

CALL/WA:0821-2345-5940, Pakan Ayam Petelur Terbaik, Pakan Ayam Petelur Agar Cepat Bertelur, Premix Untuk Ayam, Pakan Ayam Petelur Herbal,Premix Pakan Ayam, Di Kesugihan Cilacap

MIX MASTER PREMIX LAYER PQ Premix yang mengandung multivitamin, mineral dan nanomeniran yang bermanfaat sebagai Feed Suplemen untuk Ayam Layer (Petelur). INDIKASI: Meningkatkan produksi telur. Meningkatkan berat telur. Kerabang lebih tebal dan cokelat. Memperbaiki kualitas pakan. Mengeringkan dan mengurangi bau kotoran.

KOMPOSISI :

ACIDIFER

METHIONIN

LYSINE

NANOMENIRAN

ENZIM FITASE

MAKRO & MIKRO MINERAL

MULTIVITAMIN DOSIS: 3 - 5 Kg/1 Ton Pakan Jadi

INDOTERNAK Jl. Melon, Gadungan Timur, Gadungan, Kec. Puncu, Kabupaten Kediri, Jawa Timur 64292

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[giantpeternakan28]

CALL/WA:0821-2345-5940, Suplemen Pakan Ayam Petelur, Premix Ayam Petelur Terbaik, Layer Vitamin Mineral Premix, Suplemen Agar Ayam Cepat Bertelur, Suplemen Untuk Ayam, Di Gunung Anyar Surabaya

MIX MASTER PREMIX LAYER PQ Premix yang mengandung multivitamin, mineral dan nanomeniran yang bermanfaat sebagai Feed Suplemen untuk Ayam Layer (Petelur). INDIKASI: Meningkatkan produksi telur. Meningkatkan berat telur. Kerabang lebih tebal dan cokelat. Memperbaiki kualitas pakan. Mengeringkan dan mengurangi bau kotoran.

KOMPOSISI :

ACIDIFER

METHIONIN

LYSINE

NANOMENIRAN

ENZIM FITASE

MAKRO & MIKRO MINERAL

MULTIVITAMIN DOSIS: 3 - 5 Kg/1 Ton Pakan Jadi

INDOTERNAK Jl. Melon, Gadungan Timur, Gadungan, Kec. Puncu, Kabupaten Kediri, Jawa Timur 64292

PremixUntukAyam#PakanAyamPetelur#PakanUntukAyamAgarCepatBertelur#SuplemenPenambahBeratTelurAyam#SuplemenPenambahNafsuMakanAyam

SuplemenUntukMeningkatkanProduksiTelur#SuplemenHerbalUntukAyamPetelur#ObatPenambahNafsuMakanAyam#ObatUntukMeningkatkanBeratTelur

ObatUntukAyamAgarCepatBertelur

[tenderdevils]

Everyone needs to lay off of Vincent’s waist - the man hasn’t eaten anything for 30ish years and probably cried the entirety of his body water out while grieving alone in that basement. Give him a second to peck at some dried toast and sip at a juice box, for the love of chaos.

[wellfine]

scrunt ass doctor

[ratsfanaccount]

Went to donate blood but my blood is so sucks they don't want it 😭

[cappiecat]

Disenerolled from my health insurance

[vskitty]

daily check-in: november 8th

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

abs: abs workout- at home total core routine 10 min

workout 4: 5km walk

posture & flexibility exercises:

lower back stretch: how to do a backbend fast! back flexibility stretches for beginners

step count: 11,058 steps

fasting:

stuck to my fasting window (12 pm - 6 pm): yes

notes: super easy to stick to my fasting today

water intake: 3 litres

weight: 56.7 kg (exam stress weight increase)

zone minutes: 20 minutes

supplements:

supplements taken today: b6, b12 and women's multivitamin

sleep quality:

hours of sleep: 7 hours + 40 mins

quality: fair

[pacakkucingmalang45]

[ribsonrepeat]

ana tips to stay as safe and healthy as possible <3

**important to note that I’m not encouraging this behavior in any way but if you’re going to persue unhealthy wl then harm reduction is important**

1) take multivitamins EVERYDAY and stay hydrated

2) if you’re down with the flu or any other sickness please increase your cal intake to aid in the recovery process

3) if you notice negative side effects like hair loss, excessive bruising, joint pain, etc take more vitamins i.e. hair, skin, and nails, joint vitamins, iron supplements

4) if you’re feeling faint/dizzy/nauseous constantly please eat something and maybe consider raising your cal intake for at least a few days

5) avoid hot temperatures, hot showers, working out, etc if you think you may faint to avoid any injuries, embarrassment, etc

6) don’t stay at a super low cal intake for extended periods of time (under 500 cals)

7) if you’re fasting and start to experience heart palpitations, dizziness, nausea, spotted vision break your fast immediately it’s not worth it

8) never NEVER dry fast!!!!!

9) avoid excessive caffeine intake it can cause headaches, nausea, heart palpitations, etc and it doesn’t curb your appetite enough to risk that

10) if you’re feeling dehydrated but feel like you cant drink more water try a hydration multiplier like liquid iv

11) make sure you’re using your cals for healthy choices at least try to eat a fruit or vegetable once a day

12) make sure you’re getting enough protein it will aid in wl while also keeping you healthy

13) don’t excessively purge or avoid it all together the health problems it causes are nothing to play around with

14) don’t abuse laxatives it fucks up your stomach badddd

15) don’t push yourself too hard the goal is to lose weight not death 😘

[csuitebitches]

Ways to Feel Like a Powerful Woman

1. Buy lingerie when you’re single.

2. Read about finance and news.

3. Take care of your physical body.

4. Meditate.

5. Stay in touch with your friends - host every now and then if you can.

6. Set small goals everyday and accomplish them.

7. Be disciplined in whatever you do.

8. Work on your emotions. It’s important to be aware of what you’re feeling, and not brush them away.

9. Be good at math. Bonus points if you can calculate discounts, sales and tips in your head.

10. Stick to one sport of any kind. It’ll create a sense of self.

11. Aim to always be educated, without your ego of knowing everything getting in the way.

12. Cut off people - especially men- when they aren’t worth your time. Do it politely, cordially and quickly.

13. Be able to say no.

14. Dedicate one day a week to beauty and care. Masks, hair removal (if you choose to), exfoliation, blackhead removal, body brushing, nails - take care of your body.

15. Enjoy things without developing an attachment to them.

16. Know the best happening places in your city/ the city you know you’re going to eventually live in/ your dream city. Events, people (even if you don’t know them personally), establishments - keep yourself up to date.

17. Iron your clothes before you wear them.

18. Never prioritise anyone over your well being.

19. Drink stuff that isn’t alcohol or soda. Water, soups, cold pressed juices, smoothies, teas.

20. Multivitamins and collagen.

[wonnieaura]

THE ULTIMATE SUMMER GLOW UP GUIDE

Wanna glow up this summer? Here are some few tips I’ve put down for y’all to help everyone of y’all have the best summer ever. You’re welcome girlies 🥹💗🫶🏻

Skincare

1. Hydration

- Drink plenty of water.

- Use hydrating serums and moisturizers.

- Apply a hydrating mask weekly.

2. Sun Protection

- Use broad-spectrum SPF 30+ daily.

- Reapply sunscreen every 2 hours.

- Wear protective clothing and hats.

3. Cleansing

- Double cleanse at night.

- Use a gentle, hydrating cleanser.

- Exfoliate 1-2 times a week.

4. Targeted Treatments

- Use vitamin C serum in the morning.

- Apply retinoids at night (if not too sensitive).

- Incorporate a hyaluronic acid serum.

Haircare

1. Hydration and Protection

- Use a leave-in conditioner.

- Apply a heat protectant before styling.

- Wear hats or use UV protection sprays.

2. Styling

- Embrace natural textures.

- Avoid excessive heat styling.

- Use lightweight, non-greasy products.

3. Maintenance

- Get regular trims.

- Deep condition weekly.

- Use a clarifying shampoo once a month.

Nutrition

1. Hydration

- Drink at least 8 glasses of water a day.

- Consume water-rich foods (fruits and vegetables).

- Limit caffeine and alcohol intake.

2. Balanced Diet

- Eat plenty of fresh fruits and vegetables.

- Incorporate lean proteins and whole grains.

- Limit processed foods and sugars.

3. Supplements

- Consider taking a multivitamin.

- Use omega-3 supplements.

- Incorporate probiotics for gut health.

Fitness

1. Cardio

- Engage in at least 150 minutes of moderate-intensity cardio per week.

- Try activities like swimming, running, or cycling.

- Include interval training for variety.

2. Strength Training

- Do strength training exercises 2-3 times a week.

- Focus on all major muscle groups.

- Incorporate bodyweight exercises like squats and push-ups.

3. Flexibility

- Stretch daily or after workouts.

- Consider yoga or Pilates classes.

- Focus on full-body stretches.

Mental Wellbeing

1. Mindfulness

- Practice meditation or deep breathing exercises.

- Keep a journal for reflection.

- Spend time in nature.

2. Stress Management

- Engage in hobbies or activities you enjoy.

- Set aside time for relaxation.

- Connect with friends and family.

3. Sleep

- Aim for 7-9 hours of sleep per night.

- Establish a regular sleep schedule.

- Create a calming bedtime routine.

Fashion

1. Wardrobe Essentials

- Invest in versatile summer pieces (e.g., sundresses, shorts).

- Choose breathable fabrics like cotton and linen.

- Opt for light and bright colors.

2. Accessories

- Use statement sunglasses and hats.

- Incorporate light scarves and jewelry.

- Carry a stylish yet functional bag.

3. Footwear

- Wear comfortable yet stylish sandals.

- Opt for breathable sneakers.

- Ensure proper foot care with pedicures.

[ivnpetelur28]

CALL/WA:0821-2345-5940,Obat Untuk Ayam Agar Cepat Bertelur, Premix Ayam Petelur Terbaik, Premix Ayam, Premix Ayam Petelur, Premix Untuk Ayam Petelur, Di Kalibagor Banyumas

MIX MASTER PREMIX LAYER PQ Premix yang mengandung multivitamin, mineral dan nanomeniran yang bermanfaat sebagai Feed Suplemen untuk Ayam Layer (Petelur). INDIKASI: Meningkatkan produksi telur. Meningkatkan berat telur. Kerabang lebih tebal dan cokelat. Memperbaiki kualitas pakan. Mengeringkan dan mengurangi bau kotoran.

KOMPOSISI :

ACIDIFER

METHIONIN

LYSINE

NANOMENIRAN

ENZIM FITASE

MAKRO & MIKRO MINERAL

MULTIVITAMIN DOSIS: 3 - 5 Kg/1 Ton Pakan Jadi

INDOTERNAK Jl. Melon, Gadungan Timur, Gadungan, Kec. Puncu, Kabupaten Kediri, Jawa Timur 64292

PremixAyamPetelur#PremixUntukAyam#PakanAyamPetelur#PakanUntukAyamAgarCepatBertelur#SuplemenPenambahBeratTelurAyam

SuplemenPenambahNafsuMakanAyam#SuplemenUntukMeningkatkanProduksiTelur#SuplemenHerbalUntukAyamPetelur#ObatPenambahNafsuMakanAyam

ObatUntukMeningkatkanBeratTelur

[giantpeternakan28]

CALL/WA:0821-2345-5940, Obat Penambah Nafsu Makan Ayam, Obat Ayam Agar Cepat Bertelur, Obat Herbal Agar Ayam Cepat Bertelur, Obat Ayam Petelur Agar Cepat Bertelur, Obat Ayam Cepat Bertelur, Di Karang Jati Ngawi

MIX MASTER PREMIX LAYER PQ Premix yang mengandung multivitamin, mineral dan nanomeniran yang bermanfaat sebagai Feed Suplemen untuk Ayam Layer (Petelur). INDIKASI: Meningkatkan produksi telur. Meningkatkan berat telur. Kerabang lebih tebal dan cokelat. Memperbaiki kualitas pakan. Mengeringkan dan mengurangi bau kotoran.

KOMPOSISI :

ACIDIFER

METHIONIN

LYSINE

NANOMENIRAN

ENZIM FITASE

MAKRO & MIKRO MINERAL

MULTIVITAMIN DOSIS: 3 - 5 Kg/1 Ton Pakan Jadi

INDOTERNAK Jl. Melon, Gadungan Timur, Gadungan, Kec. Puncu, Kabupaten Kediri, Jawa Timur 64292

PakanAyamLayer#PakanAyamPetelur#PakanAyamPetelurMurah#PakanYangBagusUntukAyamPetelur#PakanAyamAgarCepatBertelur#PakanHerbalAgarAyamCepatBertelur#PakanUntukAyamPetelur#SuplemenAyam Petelur#SuplemenPenambahNafsuMakanAyam

VitaminPenambahNafsuMakanAyam

[blissfullyecho]

how to study + become a better college student

*i’m in nursing school for reference*

before classes/school:

#1. eat a good, hearty breakfast. i cannot concentrate when i’m hungry because i think about lunch or having a snack. i like to carb up for breakfast (carbs give you energy) and have things like pancakes, french toast, bagels, etc., as well as protein (because that keeps you full) like eggs, turkey bacon, yogurt, etc. i like to take a green powder or a multivitamin during this time to give my body what it needs so that i can function for the rest of the day too.

#2. i always bring water with me to class so that i can concentrate and not think about how thirsty i am. it’s super important to stay hydrated so come prepared.

#3. i know the lesson plan and what’s going to be talked about each day, and if your classes are run like that too, read the chapter or look over whatever it is you’re going to look over today in class to give you a general idea of what you’re going to learn today. this will help you feel like you’re one step ahead (which you are).

#4. wake up early enough to be relaxed in the morning. every time i didn’t perform my best in school was when i woke up and immediately rushed to get ready for class and not took the time to allow myself to ‘wake up’. your mornings should be chill, not a race against the clock.

during classes/school:

#1. actually jot down notes— do not rely on just using your phone to take pictures of the board/powerpoint. when you write your notes down, you get a chance to get that information stuck in your head. what i do if my instructor goes too fast on the powerpoints is: i take a picture of the powerpoint, then i write down what she/he says, then when i get home i rewrite what i took a picture of and the notes that i took in class (i’ll talk about this later).

#2. ask questions— who cares if you’re shy or whatever. asking questions will allow you to be more engaged and it shows your professors/instructors/teachers that you actually care (and they might even bump some grades up for you if you show you’ve taken initiative and tried). every question you ask, write your question down and their response in your notes. i’m telling you, this has helped so much and it gives you such a good look.

#3. use your lunch break for what it is— a break. 30 minutes isn’t a lot of time for an 8 hour day so actually rest and enjoy your lunch during this time. you need a chance to reset.

#4. if you can, always ask to review your tests with your professors/instructors. see what you got wrong and talk it through with them. in nursing school, we generally aren’t able to see what we got wrong on our exams and tests without our professor being there to review them with us. please do this.

#5. use a 1 subject notebook for each class and have pens/pencils that you only use for class. your notes in class should be legible but not super pretty. make your notes pretty at home, not in class.

#6. when taking a test, go over the questions and answers before turning in. there have been so many times i read a question too quickly and changed my answer and i ended up being correct when i looked it over again. don’t make those dumb mistakes.

#7. befriend the other students who do really well in the class. seriously, this will save you.

after classes/school:

#1. when you get home from school, unwind for an hour. take a shower, go to the gym, do whatever you want to do to allow yourself to relax and unwind. you need to take another break after school to regroup and to find a little bit of balance.

#2. review the notes you took in class that day and the pictures you took of the board, and rewrite your notes in a different notebook. so i suggest 2 notebooks for each class— one for your sloppy in-class notes and another for your pretty and organized notes. rewriting your notes will allow your brain to help retain that information.

#3. spend some time each day after rewriting your notes to watch a few videos on youtube about that topic. for nursing school, i like to look at 1-3 videos about what we’re learning to get a wider understanding.

#4. on the weekends, i like to spend 1-2, sometimes 3 hours each day reviewing everything i learned that week. i will watch more videos, i will read over my notes, and i will also create flashcards with my own practice questions in regards to the notes i take and quiz myself with those cards.

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!