#rosentrain

[spiritanimal88]

https://www.rosentrain.com/blog/feel-full-calorie-deficit#:~:text=Eating%20at%20a%20calorie%20deficit,have%20to%20be%20that%20way.

This was an extremely helpful article about how to make being in a calorie deficit way way easier!

#caloriedefecit #calories #weightloss #thinspo #healthy #healthychoices

[skynews4ever]

‏‎Also check @lossmorewighet . Here’s EVERYTHING you need for weight loss... - The more of this you implement into your life, the closer you’ll get to your weight loss goals. - - NUTRITION - ✅ Calorie deficit. This is NON-negotiable. Take your target weight in lb and multiply by 12. Eat that many calories per day. - ✅ 80% nutritious, 20% less nutritious food. The 80% fuels exercise, fuels recovery, and makes you feel “healthy”. The 20% keeps you sane and lets you be social. - ✅ Protein with every meal. Protein reduces appetite and preserves lean muscle. Aim for 1g protein per lb of your target bodyweight. - - TRAINING - ✅ Strength train, 2-4x per week. During this pandemic, basic bodyweight workouts are fine. It’ll ensure you don’t lose muscle while losing weight - basically, you keep your shape and don’t end up looking skinny-fat. - ✅ Cardio, 1-2x per week for 30-60 minutes. DON’T track the calories burned; just work hard. DO NOT RELY ON CARDIO FOR WEIGHT LOSS RESULTS. - - N.E.A.T. - Do more of the following 6-7x a week to burn a few more calories: - ✅ go on walks, aiming for 7K+ steps per day - ✅ take the stairs - ✅ leave your car at home - ✅ do yard work - ✅ get a standing desk - ✅ go hiking - - RECOVERY - ✅ 7+ hours’ sleep nightly. Adequate sleep balances out hunger hormones and allows you to recover from exercise. - ✅ 2-4L water daily. For better gym performance and hunger control. - ✅ Massage: 1-2x per month. - ✅ Yoga (or stretching) 1+ per week. - ✅ Meditate. 1+ minutes daily. - ✅ Foam roll. Daily is fine. This is a very budget-friendly form of massage. - - Please feel free to SHARE this post if you found it helpful. - #rosentrain #weightlossguide #fatlossguide #weightloss101 #howtoloseweight #cheatsheet #caloriedeficit #exerciserecovery #recoveryprotocol #fatlosstip #fatlosstips #howtolosefat #workoutforweightloss #weightlosscommunity #proteinintake #flexibleeating #flexiblediet #flexibledieter #strengthtrainingforfatloss #weightlosshelp #weightlossadvice #fatlosshelp #fatlossadvice #weightlosscheatsheet #weightlosstip #weightlosstips #nonexerciseactivitythermogenesis #nutritiontip‎‏ https://www.instagram.com/p/CGzuUwRAHqZ/?igshid=1garlr8w1kj79

[weightlossmotivation99]

Daily Vs Weekly Checklists For Weight Loss Never miss any update from me. Follow @weightlossmotivation66 You’ve set a weight-loss goal. “Get down to X lbs”. Cool. Now focus on the daily and weekly habits you need to put in place if you want to achieve that goal. Become a slave to those habits. And you’ll achieve that goal. In this image, I’ve given you ALL the daily and weekly habits you need to form for weight loss. The most important ones: “My calorie intake is [target bodyweight in lbs] x12” Because without a calorie deficit - which the above formula will put you in - there’s no weight loss. And... “I strength train 2-4 times per week”. Which helps preserve lean muscle while eating at a calorie deficit. . . . Tag a friend who could use this information! . . . Credit @rosentrain . . . #weightlossnz #weightlosscalendar #weightlosscentre #weightlosswithus #weightlosssurgerycommunity #weightlossjourneyonpause #weightlosssolutions #WeightLossSurgeryUK #weightlosssurgerysupport #weightlossthatworks #weightlossnutrition #weightlossvlog #WeightLossExercises #weightlossplateau #weightlossfail #weightlossfam #weightlossplans #weightlosssafe #weightlossfooddiary #weightlossforhealth #weightlossforwomen #weightlossgoals2020 #weightlossguide #WeightLossMadeEasy #weightlosshacks #weightlossking #weightlossidea #weightlosskarachi #weightlosstranaformation #weightlossinsipriation https://www.instagram.com/p/CD1SDeWA-7C/?igshid=1wbia8vqfb1uo

[weightlossmotivation99]

Lose Weight Without Counting Calories Never miss any update from me. Follow @weightlossmotivation66 I believe counting calories is a very efficient way of getting into a calorie deficit and losing weight. But it isn’t the only way. And a lot of people have straight up told me that they’re NEVER gonna count calories. So this is for them. Eat 3 meals per day. Each meal should consist of 50% veggies, 25% protein (meat, fish etc.), 20% carbs (potatoes, bread, rice etc.) and 5% added fats (dressing, cooking oil etc.). The fat % might look low, but bear in mind that most meat and fish contains plenty of fat anyway. Don’t worry about not getting enough healthy fat. Drink 2-4L water. You can also drink black coffee, herbal tea, and zero-calorie soda as needed. Snacks and alcohol are allowed, but take it easy. You can have 2 from this list (and yes, 2 of the same is cool). Fruit, beef jerky, 1 square dark chocolate, 1 hard boiled egg, raw veggies (eg carrots), 1 small glass of wine, 1 shot liquor with zero-calorie mixer. When in restaurants, ask for sauces and dressings on the side. When in doubt, ask for a salad. Skip dessert, unless you REALLY want it, in which case you need to forego your snacks and drinks for the day. And DON’T feel obligated to “get your money’s worth” and clear your plate. If you’re not hungry, stop eating. . . . Tag a friend who could use this information! . . . Credit: @rosentrain . . . . #caloriecontrol #caloriecontrolled #caloriecontrolleddiet #caloriecontrolledmeals #loseweightnowaskmehow #loseweightnaturally #loseweighthealthy #loseweightaskmehow #loseweightnowaskmenow #loseweightinthekitchen #loseweightjacksonms #loseweightwithme #loseweightandmakemoney #loseweightgetfit #LoseWeightBuildMuscle #loseweightlookgreat #loseweighttoday #loseweighttobefitnotskinny #loseweighthealthyway #loseweightin2020 #loseweightsafe #loseweightsafely #loseweightwhyousleep #loseweighttheeasyway #loseweightwithbella #loseweightchallenge #loseweightwithcambridge #loseweightasap #loseweightandearnincome #loseweightwithterri https://www.instagram.com/p/CDtnG2IAP4W/?igshid=hkvsoluymwdd

[weightlossmotivation99]

Weight Loss A One-Page Summary The more of this you implement into your life, the closer you’ll get to your weight loss goals. Never miss any update from me. Follow @weightlossmotivation66 NUTRITION Calorie deficit. This is NON-negotiable. Take your target weight in lb and multiply by 12. Eat that many calories per day. 80% nutritious, 20% less nutritious food. The 80% fuels exercise, fuels recovery, and makes you feel “healthy”. The 20% keeps you sane and lets you be social. Protein with every meal. Protein reduces appetite and preserves lean muscle. Aim for 1g protein per lb of your target bodyweight. TRAINING Strength train, 2-4x per week. During this pandemic, basic bodyweight workouts are fine. It’ll ensure you don’t lose muscle while losing weight - basically, you keep your shape and don’t end up looking skinny-fat. Cardio, 1-2x per week for 30-60 minutes. DON’T track the calories burned; just work hard. DO NOT RELY ON CARDIO FOR WEIGHT LOSS RESULTS. N.E.A.T. Do more of the following 6-7x a week to burn a few more calories: go for walks take the stairs leave your car at home do yard work get a standing desk go hiking RECOVERY 7+ hours’ sleep nightly. Adequate sleep balances out hunger hormones and allows you to recover from exercise. 2-4L water daily. For better gym performance and hunger control. Massage: 1-2x per month. Yoga (or stretching) 1+ per week. Meditate. 1+ minutes daily. Foam roll. Daily is fine. This is a very budget-friendly form of massage. . . . Tag a friend who could use this information! . . . Credit @rosentrain . . . #weightlossstartsinthekitchen #weightlossmiami #weightlossmotiva #weightlossinsta #weightlossupport #weightlosses #weightlosswarrior #weightlossgirl #weightlossjourny #weightlossindia #weightlosssupplements #weightlossbeforeafter #WeightlossMotivatio #weightlossbuddy #weightlossover40 #weightlosschart #weightlossover30 #weightlossclinic #weightlossdedication #weightlossdiaries #weightlossdrops #weightlossroutines #weightlossforher #weightlossSupplement #weightlossjournery #weightlossmaintenance #weightlossig #weightlossinspirations #weightlossshake #weightlossreward https://www.instagram.com/p/CDgy1jtAYoT/?igshid=7ie3ct0nxfxn

[weightlossmotivation99]

Calorie Cycling For Weight Loss One goal of calorie cycling is to make eating at a calorie deficit a little easier. Never miss any update from me. Follow @weightlossmotivation66 Because on active days you’ll be a little hungrier, and on less active days you won’t be as hungry.⠀ ⠀ Here’s how to do it...⠀ ⠀ First, establish how many calories you need per day to be in a moderate deficit.⠀ ⠀ A simple formula: target weight in lb x12.⠀ ⠀ Want to drop to 125 lb? 125 x 12 = 1500 calories per day.⠀ ⠀ This also assumes you’re working out 3-5x per week: 3ish strength training sessions and 2ish cardio sessions.⠀ ⠀ If you DON’T currently work out 3-5x per week, here’s what to do:⠀ ⠀ Start working out 3-5x per week.⠀ ⠀ (And if you don’t think the above formula is accurate - you’re probably thinking it’s too many calories - here’s what to do:⠀ ⠀ Try it for 3 weeks. What do you have to lose?)⠀ ⠀ On days you strength train, eat a little more, around 1600 calories. You'll want the extra calories to help you preserve your lean muscle and deal with the hunger that strength training can sometimes cause. But stay at a deficit.⠀ ⠀ On days you do some cardio, eat around that 1500 figure we calculated earlier.⠀ ⠀ Then on your days off - days you're just sitting around not doing much - eat a little less: as low as 1300 calories.⠀ . . . Tag a friend who could use this information! . . . Credit @rosentrain . . . #weightlossinstagram #weightlossproject #weightlossstories #weightlosstransformationinprogress #weightlossbullies #weightlossjoirney #weightlosspictures #weightlossyjourney #weightlossconsultant #weightlossnigeria #weightlosstoronto #WeightLossDietPlan #weightlossdrink #Weightlossplanner #weightlosspost #weightlossquote #weightlossfollowers #weightlossschallenge #weightlossjourneycontinues #weightlossmeme #weightlossmeal #WeightLossHouston #weightlosstraining #weightlossvideo #WeightLossJournalUK #weightlossthenandnow #weightlossafterbabynumber3 #weightlossvideos #weightlossbooks #weightlosslifestyle https://www.instagram.com/p/CDZRmL-gKpy/?igshid=1fljhwd7vkvty