FastingCHEATCODE

🍽Today’s CHEATCODE: (Why did I lose 10lbs the first week, now I’m ‘only’ losing 1b a week? (Water Weight)

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🍽When you eat the wrong foods, your body holds onto extra water and bloats up.

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🍽When you remove these foods from your diet, you lose a lot of this “water weight” and because of this, you will see the number on the scale go down quickly the first week.

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🍽Once your body gets rid of this excess water and starts adjusting to your new diet, the weight won’t shed off as fast, and this is NORMAL.

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🍽A pound a week of consistent weight loss is GREAT! A pound a week is a sign of success. If you keep going at that rate and consistently lose, you have high chances of losing all the weight you want, keeping it off and feeling fantastic.

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🍽So if you’re “only” losing 1 pound per week, it means you’re doing something right. And, if you stay consistent, that one pound will turn into 5, 10 or 20 pounds before you know it.

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🍽A safe weight loss goal and one that produces the longest lasting results is 1 to 2 lbs per week.

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🍽1lb of fat equals 3,500 calories

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🍽The key to speeding up weight loss, or at least ensuring it doesn’t slow up is to keep focusing on the physical activity side of things. If you can just squeeze in a little more movement that would be good!

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How’s your weight loss journey going?🤗

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Need a plan or a coach click here https://fastingcheatcode.contactin.bio/

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🍽Today’s CHEATCODE: Are you really ready to lose weight?

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🍽Ask yourself these 4 questions first:

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1️⃣Are you committed to making permanent lifestyle changes? 

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🍽Losing weight and keeping it off means making significant changes to how you live your life.

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🍽You’ll have to learn to think about food differently and find ways to incorporate exercise into your daily routine.

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🍽Take some time to think about the long-term commitment involved with permanent weight loss and make sure you’re ready for the challenge.

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2️⃣Have you addressed eating disorders or emotional issues? 

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🍽Often times, people struggle to lose weight because they use food to cope with negative emotions like stress, anxiety, or loneliness.

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🍽You’ll be much more successful in changing your eating habits if you have a better idea of why you eat in the first place.

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3️⃣Are you willing to be more active?

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🍽A combination of fasting/diet and exercise has been proven time and again to be the most successful way to lose weight.

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🍽Before taking on a new weight loss plan, you should understand that simply eating less will provide only short-term results at best.

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4️⃣Have you set realistic weight loss goals? 

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🍽People who set unrealistic goals that are difficult to achieve are more likely to fail and give up on their weight loss plans entirely.

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🍽Take the time to set clear, specific, and reasonable goals about how much weight you want to lose and how quickly you intend to lose it.

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🍽Experts recommend losing 1 to 2 pounds a week for healthy and long-lasting weight loss.

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🍽Losing weight can be a difficult undertaking. Take the time to prepare yourself mentally and emotionally to boost your chances of success.

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✴️Need a plan or a coach click link in bio✴️https://fastingcheatcode.contactin.bio/

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💪🏻Today’s CHEATCODE: Lose 1lb a week just walking.

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💪🏻The Academy of Nutrition and Dietetics recommends slow weight loss for lasting results—usually 1/2 pound to one pound per week. 

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💪🏻Completing 10,000 steps each day typically burns about 2000 to 3500 extra calories each week.

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💪🏻One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

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💪🏻This adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise—satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week. 

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💪🏻Track steps using your Apple Watch, Fitbit or a step tracking app on your smartphone .

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How many steps do you get a day?👇🏻 You’re in your phone anyway, track those steps!💪🏻

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✴️Need a plan or a coach click link in bio

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💊Today’s CHEATCODE: 5 Best natural supplements for weight loss that work!

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☕️Caffeine

helps you burn fat by boosting your metabolism and helping you burn more fat as fuel. You can get caffeine from natural sources like coffee and green tea.

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.🍵Green Tea Extract

Green tea and green tea extract can increase fat burning slightly, and may help you lose belly fat.

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.💪🏻Protein Powder

Protein supplements are a convenient way to increase your protein intake. A high protein intake can help you burn fat by boosting your metabolism and curbing your appetite.

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.🌱Soluble Fiber

help you burn fat by curbing your appetite and may reduce how many calories you absorb from food. Some great soluble fiber supplements include glucomannan and psyllium husk.

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.🪴Yohimbine

help you burn fat by keeping adrenaline levels high and blocking receptors that normally suppress fat-burning.

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⁉️Have you tried any of these supplements?

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✴️Need a plan or a coach click link in bio https://fastingcheatcode.contactin.bio/

Recommended products https://rantsonwellness.health.blog/2020/11/09/recommended-weight-loss-products-for-success-just-click-the-links-updated-regularly/

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✅Today’s CHEATCODE: Make a checklist!

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✳️FREE CHECKLIST LINK IN BIO✳️https://fastingcheatcode.contactin.bio/

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✅Benefits to using a checklist:

Organization, Motivation, Productivity, Creativity, Excellence

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Where to start:

✅Fast one full meal a day

✅Keep Cut up veggies and fruit in the front of the fridge for smart snacks.

✅Write down your reasons for wanting to lose weight. Post them where you’ll see them every day.

✅Use myfitnesspal app to track and manage what you eat.

✅Keep moving! Get up and move around for a few seconds every hour

✅Put your fork down between bites.

✅Eat only when you’re really hungry!

✅Work your way up to 30 minutes of exercise on most days.

✅Serve your meals on smaller plates.

✅Don’t eat snacks out of the bag or box.

✅Drink water instead of high-calorie, sugary drinks.

✅Eating out? Box up half your food as soon as you get it.

✅Track your steps to motivate you to walk more.

✅If you’re actually hungry have a proper meal not a snack

✅Pack a healthy lunch for work or school to help you avoid temptation.

✅Weigh yourself daily to track your weight loss. Celebrate your progress!

✅Plan meals ahead of time, so you know they’ll be healthy.

✅Get a knowledgeable coach to help with every step in your weight loss journey‼️

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👇🏻What does your checklist look like?👇🏻

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✴️FREE CHECKLIST LINK IN BIO✴️ https://fastingcheatcode.contactin.bio/

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💥Today’s CHEATCODE: Plan for Success! (+Calorie Deficit)

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📌Planning ahead is critical to changing, maintaining and meeting a weight loss or health goal.

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💭Why my Fasting for Weight Loss plan?:

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1️⃣Fasting has reasonable weight loss expectations. Aim to lose at least 3lbs of pure fat per week—this is healthy, safe and sustainable long term!
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2️⃣Fasting fits with your preferences. Choose a fasting length and eating window that is convenient to your schedule.
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3️⃣Fasting let’s you keep your favorite foods. You can still enjoy many of your favorites meals during you’re preferred eating window in smaller servings.
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4️⃣Focus on improving eating and increasing activity.
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4️⃣Track your meals/water/exercise/weight/measurements/photos for accountability.

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❓Are you following a structured plan or winging it?

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💥OK now how do I eat? In a Calorie Deficit!

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🥗A 1,300-calorie diet is a way of eating that limits the number of daily calories that you consume to 1,300.

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🥑This diet is considered a low calorie diet because it provides significantly fewer calories than most average adults need to maintain their weight (resulting in weight loss).

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🥦A common recommendation to spark weight loss is to decrease calorie intake by 500–750 calories per day. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men.

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🍅These diets are typically followed for short periods of weeks to months to promote rapid weight loss.

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🍉Many studies have shown that calorie reduction, in general, can benefit health by promoting weight loss, reducing heart disease risk factors like LDL (bad) cholesterol, and decreasing blood sugar levels and inflammation.

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🆕Get the Plan now $7 Click link https://fastingcheatcode.contactin.bio/

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👏🏻Today’s CHEATCODE: I’m fasting but the scales not moving!

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👏🏻It’s always frustrating when the scale is stuck on the same number despite your best efforts.👏🏻If you’ve been fasting and haven’t seen results, it’s a good time to analyze your strategy:

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1️⃣You’re eating too many calories

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👏🏻start a food journal: it is helpful to monitor your intake and understand what your baseline is (👏🏻App: MyFitnessPal)👏🏻determine how many calories your body needs to maintain its current weight. 👏🏻Calorie requirements=Your weight x 10 (eat 20% less than this for weight loss)👏🏻It goes without saying that you won’t lose weight—regardless of fasting—if you consume too many calories. 

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2️⃣You underestimate portions

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👏🏻If you’re not losing weight—despite staying within your calorie needs—then it’s time to look at serving sizes. 👏🏻It’s common to miscalculate how much you’re actually eating, which leads to consuming more calories than you think. 👏🏻This is particularly true with calorie-dense foods such as cheese. 👏🏻Stick to the serving size on the label! 

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👏🏻What else?:

3️⃣You’re Not Fasting Long Enough

4️⃣You’re Not Being Consistent With Your Fasting Schedule

5️⃣You’re Still Eating Too Many Calories

6️⃣You’re Cheating

7️⃣You’re Drinking Too Much Alcohol

8️⃣You’re Not Tracking All Your Metrics (take pics, measurements, Check how your clothes fit)

9️⃣You Might Need Some (Or More) Exercise

🔟You May Have Unrealistic Expectations

*️⃣You May Need To Give It More Time

*️⃣Underlying Medical Condition

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✴️Need a plan or Coach CLICK LINK https://fastingcheatcode.contactin.bio/

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😴Today’s CHEATCODE: Go sleep!

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😴If you’re trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise. 

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😴Unfortunately, many people aren’t getting enough sleep. In fact, about 30% of adults are sleeping fewer than six hours most nights

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😴evidence shows that sleep may be the missing factor for many people who are struggling to lose weight.

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1️⃣Poor Sleep Is a Major Risk Factor for Weight Gain and Obesity

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😴Studies have found that poor sleep is associated with weight gain and a higher likelihood of obesity in both adults and children.

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2️⃣Poor Sleep Can Increase Your Appetite

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😴Poor sleep can increase appetite, likely due to its effect on hormones that signal hunger and fullness.

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3️⃣Sleep Helps You Fight Cravings and Make Healthy Choices

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👏🏻Poor sleep can decrease your self-control and decision-making abilities and can increase the brain’s reaction to food.

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😴Poor sleep has also been linked to increased intake of foods high in calories, fats and carbs.

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4️⃣Poor Sleep Can Increase Your Calorie Intake

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😴Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes and the time available to eat.

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5️⃣Poor Sleep May Decrease Your Resting Metabolism

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6️⃣Poor sleep may decrease your resting metabolic rate.

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😴One contributing factor seems to be that poor sleep may cause muscle loss.

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7️⃣Sleep Can Enhance Physical Activity

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😴Lack of sleep may decrease your exercise motivation, quantity and intensity.

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😴Getting more sleep may even help improve performance.

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8️⃣It Helps Prevent Insulin Resistance

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😴Just a few days of poor sleep can cause insulin resistance that is a precursor to both weight gain and type 2 diabetes.

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😴Do you get 8.5 hours of restful sleep a night⁉️

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✴️Need a plan or Coach CLICK LINK https://fastingcheatcode.contactin.bio/

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🙇🏽‍♀️Today’s CHEATCODE: How stress makes you gain weight

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🙇🏽‍♀️The Link Between Stress and Cortisol:

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🙇🏽‍♀️Researchers have proven the rise in stress hormone cortisol can lead to weight gain.

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🙇🏽‍♀️Every time you’re stressed, your adrenal glands release adrenaline and cortisol, causing glucose release.

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🙇🏽‍♀️Cortisol and Sugar Cravings: 

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🙇🏽‍♀️Cue the sugar cravings—sugar supplies your body with the quick energy so it’s often the first thing you reach for when you’re stressed.

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🙇🏽‍♀️your body tends to store sugar mainly in the form of belly fat, which can be very hard to lose. 

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🙇🏽‍♀️Cortisol and Metabolism:

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🙇🏽‍♀️Even if you aren’t eating foods high in fat and sugar, cortisol also slows down your metabolism, making it difficult to lose weight.

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🙇🏽‍♀️Stress-Induced Unhealthy Habits:

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🙇🏽‍♀️Emotional eating

🙇🏽‍♀️Eating “accessible” or fast food

🙇🏽‍♀️Exercising less

🙇🏽‍♀️Sleeping less

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🙇🏽‍♀️How to Break the Cycle of Stress and Weight Gain:

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🙇🏽‍♀️FAST‼️

🙇🏽‍♀️exercise
🙇🏽‍♀️Eat healthier comfort foods

🙇🏽‍♀️Practice mindful eating

🙇🏽‍♀️Keep a food journal

🙇🏽‍♀️Drink more water.

🙇🏽‍♀️De-Stress‼️Incorporate stress-relief strategies into your daily life.

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👇🏻what Do you stress eat?👇🏻

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✴️need a plan or a coach CLICK LINK https://fastingcheatcode.contactin.bio/

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💧Today’s CHEATCODE: water fasting

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💧Water fasting is a type of fast during which you only consume water.

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💧Drink At least 1 gallon of water a day.

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💧A water fast usually lasts 24–72 hours and is followed by a post-fast phase.

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💧If you’re new to water fasting, you might want to spend 3–4 days preparing your body to be without food by reducing your portion sizes or fasting for part of the day.

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💧benefits of water fasting:

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💧promote autophagy

💧help lower blood pressure

💧improve insulin and leptin sensitivity

💧lower the risk of several chronic diseases

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💧Although water fasting may have some health benefits, it comes with its risks, do your own research, only attempt longer than 3 day water fasts with medical supervision

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💧A water fast can also help you lose weight‼️

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✴️Need a plan or a coach CLICK LINK IN BIO✴️https://fastingcheatcode.contactin.bio/

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