Just some fun rope climbing going down at 5am today with @ksbvlb
.... Keep reaching for the top until you get there.
Playing Barbies outside today ❤️
Keep going guys and gals! You're on your way 🤗
Weight loss plateaus can occur for a lot of reasons.
Many of these reasons involve noncompliance, which means you've stopped losing weight because you've (sometimes unknowingly) stopped being in a consistent caloric deficit.
Other times, you'll be losing fat just fine BUT simultaneously gaining some other form of weight (usually water) that makes it *seem* like a plateau is taking place.
However, when it's neither of these reasons, it means a plateau is taking place because the numbers in your "calories in vs calories out" equation have changed, and you're no longer in a deficit. Rather, you've reached your new maintenance level.
This happens mostly due to a combination of 2 things:
1️⃣You've successfully lost weight, and a smaller body burns fewer calories than a larger body. So, as you gradually lose weight, your body gradually burns fewer calories both at rest (i.e. your BMR decreases) and during activity (i.e your Thermic Effect Of Activity decreases). This is the biggest factor contributing to weight loss plateaus.
2️⃣A much smaller adaptive component called adaptive thermogenesis, which is basically your body adapting to weight loss by doing whatever it can to slow down your metabolic rate for the purpose of keeping you alive (your body doesn't know the difference between you eating less to lose some fat, or you eating less because you're about to starve to death).
There's nothing evil or mysterious about any of this. You're simply burning fewer calories than you previously were, and a deficit no longer exists.
How do you "break through?" Simple. Eat a little less, burn a little more, or some combination of the two so a deficit exists once again.
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Try Herbalife before committing to the weight loss plan!
Check out this awesome transformation! Follow @jona038_
to get inspired and give him some props! (Disclaimer, this is not one of our transformations, this is a shoutout to an inspiring transformation)
Today’s lunch!! Chicken and cucumber salad. It was pretty darn yummy! And quick to make which, is always important to me since my biggest excuse for eating out is time 😌 What quick lunches do y’all like?
Today did not go as planned... but does it ever?
I had a request to sub a class earlier today. I wasn’t supposed to go anywhere until this evening. I was planning on getting some work and cleaning done today. Instead, we were off to the gym. Since we were out, we went to the grocery store, got a donut and some coffee, stopped to pick up a form from the pediatrician for kindergarten, went to Walmart to buy some swords and then came home and watched Smurfs. Now, I’m getting ready to heard back to the gym for another class and training client.
So yes, today did not go as planned. However, my boss is pretty awesome and let me reschedule my whole day to make it work. That’s why I love this life 💕
Day 80 ✔️ Meals were Philadelphia Courgetti, which I only managed 3/4 of, as I got so full but still counting the full plates calories, as it’s easier. Dinner was Pizza Fillets! 😍 For under 200 calories, that was one filling meal! I made jelly & ice cream/truffle kind of pudding, which was basically just Mix-a-Mousse Raspberry & Elderflower Jelly & Soya Yoghurt. Think I actually really like Soya yoghurt now, I bought 3 more tubs of it today! 🙈 My taste buds have clearly changed since being on plan. Finishing the day on 510 cals (I used more yoghurt to make up the extra calories compared to the daily dairy allowance, otherwise the meals alone were just 459cals) plus 2 products & 3.5L of water. 40 mins at gym 💪🏼 @cambridgeweightplan
Helpful post by @susanniebergallfitness
! If you’re interested in trying out IF, read & save this post! Super simple explanation. Tag a friend who may like IF, too 👇👇
💥INTERMITTENT FASTING MADE SIMPLE💥
➡️Ever wondered what Intermittent Fasting (IF) is?
🐙It’s basically a way to time your meals. IF has an “eating” window, and a “fasting” window. During the eating window, you eat , during the fasting window you don’t. Pretty simple.
🐟A sample IF set up could be: -
✅10 am-7pm Eating window - consume all of your calories that day between 10 am and 8pm. ✅7pm - 10am Fasting Window - only non calorie drinks are consumed during this time.
🎩Because you are limiting your entire day of eating to a certain block of time, your meals are generally larger than if they were spread out over an entire day .
🐵What IF is not: A magical way of eating that allows you to eat whatever you want within a certain time frame.
🦁There is nothing magical about IF. Like any other way of dieting, it works because you are in a calorie deficit. So sticking to your calorie numbers is still king. IF works for many people because:
✅It works better with their schedule
✅They aren’t “breakfast” people ✅They enjoy “bigger" meals -
🦄IF tends to be really helpful for those who don’t like to eat breakfast. And if you are someone who would sometimes binge on foods later in the day, the larger meals that are occurring later in the day will keep you full and less likely to binge. -
🦖 You can even shift the hours around so you don’t eat anything until noon. If you are not a breakfast eater, and would rather eat at night, IF could be something that works well for you. -
🧤What is the most important part about IF is keeping your calories and protein in check just like you would otherwise.