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🚨SOMETIMES MEASURING IS IMPORTANT🚨

👨‍⚕️Generally I’m not a big fan of measuring but if you fit into the category of someone who has a fat loss goal and you have plateaued, then measuring is critical.

💰Too often the people that struggle to reduce body fat (or lose ‘weight’) think that they are consuming X amount of calories daily, but once they really start to track with accuracy, the case more often than not is they are consuming about 30% more calories than first thought. Take for example this info graphic, two bananas slightly different in size, one small, one large. Looking at the calorie content, the 2 are drastically different. Most people would assume a banana is a banana is a banana. Most people would log all bananas as the same (about 80-90cals). As you can see, this is not correct.

💡This is just one example of one food. The point that I’m making is, yes there are errors that are made in tracking, and yes it is not an exact science, and yes thermogenesis and blah blah, but the fact of the matter is, if your goal is fat loss and you are stuck right now, then you need to start being more precise to get a better idea of what’s going on because I guarantee you, your intake is not as low as you think.
Monday I very much forgot to take photos so here’s today’s pics! I forgot to photo lunch which was cous cous, Chicken and potato salad with veggies
⭐️ B - 40g oats with skimmed milk and fruit with a drizzle of honey ⭐️ D - speed packed stir fry with noodles and encona sweet chilli sauce ⭐️ S - lemon and blueberry cake ------------------------------------------------- #caloriecounting #unistudent #uniliving #unilife #foodoptimising #womanonamission #weightlossjourney #slimmingworldmeals #slimmingworldUK #slimmingworldmafia #slimmingworldfamily #slimmingworldinstagram #slimingworldmotivation #slimmingworldjourney #swinsta #slimmersofinstagram #healthyeating #healthylifestyle #losefatgainmuscle #healthcareworker #greentealover #ginlover
@warburtonsuk toastie fileld with poached egg, salmon, @lovemyphilly soft cheese, tomatoes and greens for breakfast 😍😍😍❤
I type less, but im here, i do my best to eat healthy. Yesterday we had an amazing night out, you must have seen my stories, loved every bit of it. Proud not being on diet. Proud of my lifestyle and that am able to allow myself anything i want.
322 calories 11.9g fat

Хлебный кармашек наполненный яйцом; лососем; сыром филадельфия, помидорками и зеленью на завтрак 😍😍😍❤
Я пишу меньше; но я тут, я стараюсь кушать правильно. Вчера мы были ужинать в ресторане, вы наверное видели мои сторис, понравилось очень очень. Я так горжусь что я не на диете; что это мой образ жизни. Горжусь тем что могу позволить себе всё что захочу.
КБЖУ: 322/22.4/11.9/29.2

#balancedcherry_breakfast
#health #nutrition #fitness #fitspo #instablogger #foodinsta #foodblog #foodinspo #cleaneating #ппеда #foodblogger #sw #weightloss #caloriecounting  #nutracheck #fitfam #eatclean #foodgram #пп #емихудею #fitmom #momgetsfit #eathealthy #foodlover #macros #ппдневник #правильноепитание #ешьихудей
Meal 1➡️ vanilla lavender tea with 3oz cashew milk with a pepper spinach wrap with go veggie cheese *TW⚠️*
(105cal)
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UPDATE: good evening guys. So this was hard getting myself to eat this because it's not my dinner. Let me know if I should do a post sharing some facts about me!
Question: what is your favorite wrap filling? -
#bodypositivity #positivity #recoveryquotes #eat #edfam #edquotes #edfamily #edwarrior #eatingdisorder #eatingdisorderrecovery #anaorexia #anarecovery #anorexiaquotes #anorexiarecovery #anorexianerovsarecovery #cleanfood #caloriecounting #teaguys #tryingtorecover #triggerwarning #recoveryisworthit #recoveryisworthit #beatingana #edfighter #goveggie #depression #anxiety #dietplan #disorderedeating #fat
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Another great day!!! 🙌🙌🙌
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Does anyone else jog on the spot when they don't reach their step goal? 😂😂 I also stuck within results with lucy but did have 3 slices of pizza because one of the boys were leaving BUT I've managed to fit this within my calories so no guilty feeling here 💁
#rwl #rwlfitties #resultswithlucy #resultswithcecilia #rwlcommunity #rwlco2017 #balance #restday #pizza #80/20 #healthylifestyle #healthyeating #healthymind #wellbeing #caloriecounting #myfitnesspal #fitbit #dailysteps #goals @resultswithlucy @resultswithcecilia
Tonight is my husbands @wannabripped only night off this week so went our to eat at a local sports bar, I got the Grilled Chicken bacon ranch wrap with seasoned fries, counting it as 879 calories (just looked up wraps and fries on mfp and guessed. It was delicious!!!! #myfitnesspal #millzpizza #tuesdaydinner #supportlocal #yum #food #myjourney #countingcalories #caloriecounting #foodie #chickenbaconranch #goals #splurgemeal #instagood
I've had a few clients ask me about how to track the amount of calories you burn in a day. While there are some formulas to give you *estimates*, these are extremely unreliable to use as a method of tracking.
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As you can see in the pic, your body weight (and body composition) is regulated by tons of factors and those listed are VERY simplified explanations.
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What many people will do is pay attention to their Fitbit or iPhone and think that's all the calories they are allowed to eat for the day, or they assume they can add on those extra calories to their normal consumption. Both of these are slippery slopes and can lead to minimal, if any, progress.
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So, what should you track instead?
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Better options would be:
🔹Total daily calories eaten
🔹Weekly calories eaten
🔹Morning body weight
🔹Weekly average of body weight
🔹Total steps in a day
🔹Waist/Body Measurements
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These are better because these are data points we can control and are much more precise than trying to guess how many calories we're burning.
Control what you can control — forget the rest.
💥I recently got a very good question regarding calorie counting and why people of the same weight might be consuming similar amounts of calories. So I thought I'd put together a little something to make things a bit easier to understand.
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💥Without getting into all the nitty gritty, there are lots of factors that go into determining the 'proper' amount of calories you want to be eating. And, the most important thing to keep in mind when using online calorie calculators and such, is that these tools are simply going to provide you with *estimates* of where your calories ought to be for your specific goals.
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💥They in no way, shape, or form, will tell you the precise, down to the kcal, amount you should be eating. So, when you start plugging and chugging to get a ballpark idea, keep in mind that the figures you see are simply estimates.
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💥They can be a good place to start calorie wise. But you might often need to adjust up or down depending on things like lean muscle mass, activity level, TDEE (total daily energy expenditure), age, etc.
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💥Just because someone is heavier or leaner than you doesn't mean they automatically should consume a different calorie amount. Don't worry about those things. Instead, get your calorie estimate and just start there. Then, you can adjust along the way.
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💥Please let me know if you have any questions as I know this can be a confusing topic for many people. Feel free to shoot me a message if you need help. -
#caloriecounting #calories #caloriedeficit #iifym #iifymdiet #flexiblediet #flexibledieter #flexibledieting #macros #caloriecalculator #weightlosstips #weightlosstransformation #weightlosshelp #fatlossdiet #bodyfat #fatlosshelp #fatlosstips #nutritiontips #nutritionfacts #diettips #fitnesshelp #tdee #dietingmadeeasy #simplediet #fatlossjourney #strengthtraining #workoutflow #ryanwoodtraining
Comment below if coffee is life! 🙋🏼☕️- And if it is, this is a must try! 👆*I am not affiliated with Optimum Nutrition - there are other supplement companies that have cafe flavored products, I just use and love @optimumnutrition's Amino Energy Cafe BCAAs but have also tried and really liked @slapnutrition's Salted Carmel BCAA's to make my morning latte!
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You guys it is so simple and a really REALLY yummy alternative to Starbucks iced latte's for a fraction of the calories! In fact, I honestly like it more than any iced drink coffee drink I have tried
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Here's the recipe🥛☕️Mix and pour over ice:
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✅2 scoops of the Optimum Nutrition Vanilla Latte Amino Energy (or similar product)
✅1.5 cup unsweetened vanilla (or regular flavored) almond milk (or cashew milk)
✅1/2 - 1 cup coffee
✅Stevia to sweeten
✅Macros: 4F/5C/1.5P - 62 calories!
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Save yourself some extra cals & some extra 💸 follow @fittrainers for more inspiration.
Credit- @jessijeanfitness .
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#coffeetogo #coffeelife #coffeelove #calories #caloriecounting #fittrainers
Tonight’s dinner. I made buffalo chicken cups for the first time. Been wanting to try them for ages. So good! #lowcarb #healhtyfood #yum #caloriecounting #dinner #buffalochickencups

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