FastingCHEATCODE

💥Today’s CHEATCODE: How do I know if I really need to lose weight?—If you’re health is at risk it’s time for a change!

.

1️⃣It’s painful to get from point A to point B.

.

🍽If it hurts to do daily activities like walking to your car or climbing stairs, that could be a sign that excess weight is taking a toll on your joints.

.

2️⃣Your snoring could wake the dead, and you always wake up groggy.

.

🍽You might have sleep apnea—a condition in which irregular breathing disrupts your sleep. Fat around your neck can narrow your airway and cause shallow or paused breathing.

.

3️⃣Your doctor says you have high blood pressure.

.

🍽If you have a high BMI, losing just 5lbs could help lower your blood pressure and help your heart.

.

4️⃣Your doctor says you have high cholesterol.

.

🍽Lowering cholesterol reduces your risk of developing heart problems.

.

5️⃣You’re pre-diabetic or have Type 2 diabetes.

.

🍽Symptoms include extreme thirst, having to pee more than usual and a high BMI for a couple of years.

.

6️⃣You’ve gained a significant amount of weight every year for, like, forever.

.

🍽Gaining a bit of weight as we age is totally normal, but if you’re putting on 5-10lbs every year, that’s going to add up over time.

.

7️⃣You have a family history of colorectal or breast cancer.

.

🍽colorectal and post-menopausal breast cancer have been linked to obesity. Also, excess fat can produce excess estrogen, which is linked to breast cancer.

.

❓If you said yes to any of these talk to your doctor and start a weight loss regimen!

.

▶️Need a free meal plan or ready to book coaching CLICK LINK IN BIO

.

.

.

#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #lchf #healthylifestyle #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #omad #ketoweightloss #if #ketotransformation #ketorecipes #healthy #ketofood #ketoaf #ketocommunity #ketomeals #ketofam #weightlosstransformation

💪🏻Today’s CHEATCODE: RUN for your life!

.

💪🏻What are you doing for you’re 30 min exercise today?

.

💪🏻30mins of cardio can make all the difference in your fat loss regimen.

.

💪🏻Burn 280-520 calories in a 30 min run! LETS GO!

.

💪🏻Whatever it you do, work up a sweat! Walk, run, dance, bike, skip, lift!🥵

.

.

.

#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #lchf #healthylifestyle #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #omad #ketoweightloss #runnersofinstagram #ketotransformation #ketorecipes #healthy #ketofood #ketoaf #ketocommunity #ketomeals #ketofam #weightlosstransformation

🥦To lose weight, you have to eat fewer calories.

.

🥦Other protein sources are lower in calories and fat than red meat.

.

🥦Red meat is energy-dense and provides a high amount of calories per gram.

.

🥦Red meat raises the risk for colorectal cancer, diabetes, and shortens life span.

.

🥦Plant-based diets are twice as effective in reducing body weight.

.

🥦Plant-based diet improves your metabolism and reduces muscle fat.

.

🥦When You Stop Eating Processed Food You lose weight faster, age slower, get less headaches and have better hair, skin and brain function!

.

🥦You eventually start to dislike processed foods due to less intake of its addictive chemicals.

.

🥦A diet is healthiest when foods are consumed in their most natural, recognizable state.

.

🥦Processing removes nutritious ingredients.

.

🥦White bread, pasta or rice, for example are “refined” meaning the bran and germ have been removed—also removing fiber, iron, and other nutrients.

.

🥦Processing may infuse unhealthy ingredients, like more sugar, sodium or trans fats.

.

🥦This increases risk of cardiovascular disease, diabetes, and weight gain.

.

🥦Read nutrition label! Check the ingredient lists to know exactly what is being added to your foods!

.

🥦Eliminating processed food can help your waistline! After removing those additional calories from unneeded ingredients like fats and sugars, you will see the scale dip!

.

🥦This lifestyle change can help you lose weight and prevent obesity!

.

🥦Drop your favorite protein, fruit or veggie below👇🏻

.

🥦BROCCOLI GANG🥦

.

😊Want a free plan or ready to book coaching CLICK LINK😊

.

.

.

#intermittentfasting #weightloss #lowcarb #weightlossjourney #fasting #vegetarian #fitness #vegan #plantbased #omad #healthylifestyle #diet #weightlosstransformation #healthy #wholefoodplantbased #veganfood #healthyfood #crueltyfree #glutenfree #organic #healthy #veganlife #govegan #vegansofig #veganrecipes #veganism #natural #veganfoodshare #health #dairyfree

💥Today’s CHEATCODE: STAND UP!

.

🪑Modern society is designed for sitting—people spend more time in a seated position than ever before. 🪑The typical office worker may spend up to a whopping 15 hours per day sitting. 

.

🪑Sedentary behavior, including sitting and lying down, involves very little energy expenditure and limits the number of calories you burn.

.

🪑Sitting increases your risk of weight gain. The fewer calories you burn, the more likely you are to gain weight.

.

🪑sedentary behavior is closely linked to obesity. research shows that people with obesity sit for an average of 2 hours longer each day.

.

🪑Sitting is linked to early death. Research reveals that the more sedentary you are, the more likely you are to die early. 🪑the most sedentary people had a 22–49% greater risk of early death. 

.

🪑Sedentary behavior is consistently linked to more than 30 chronic diseases and conditions, including increased type 2 diabetes and heart disease risk.

.

🪑Exercise doesn’t completely eliminate your risk. While regular exercise is always recommended, it doesn’t completely offset all the health risks of sitting too much.

.

🪑studies show 1 hour of intense exercise did not make up for the negative effects of inactivity when other hours were spent sitting.🪑sitting is linked to negative health outcomes, regardless of exercise levels.

.

🪑Too much sitting slows down your metabolism‼️

.

🪑If you have a desk job, one solution is to get a standing desk or go for a few short walks during your workday. 

.

🪑Turn on the STAND feature on your smart watch to remind you to stand briefly every hour!

.

🪑Minimizing sedentary time is just as important for health as a nutritious diet and regular exercise.

.

❌Are you sitting right now? STAND UP!

.

😊Need a free plan or ready to book coaching CLICK LINK IN BIO

.

.

.

#intermittentfasting #keto #weightloss #weightlossjourney #lowcarb #fasting #ketodiet #lchf #healthylifestyle #fitness #ketosis #ketolifestyle #ketogenic #healthyfood #diet #ketolife #ketogenicdiet #omad #ketoweightloss #if #ketotransformation #ketorecipes #healthy #ketofood #ketoaf #ketocommunity #ketomeals #ketofam #weightlosstransformation

💥TODAYS CHEATCODE: Fasted Cardio

.

🏃🏽‍♀️In the fasted state you stop processing and breaking down food, your insulin levels are low and there’s no fuel (glycogen) circulating in your blood. As a result, your source of energy is fat to power you through the workout.

.

💪🏻Bodybuilders have been using fasted cardio as a fat-loss technique for years. Technically, any time you head straight to an early-morning workout without eating first, you’re doing a fasted workout.

.

🌞If your primary goal is to lower your body fat percentage and your go-to workout is low- to moderate- intensity cardio, fasted cardio offers some perks.

.

👩🏽‍⚕️Research supports that you’ll burn more fat when you run in the fasted state than when your body does not have circulating nutrients to use for energy. Studies find that you burn 20% more fat running compared to those who had eaten breakfast.

.

💪🏻Fasted cardio may be effective in getting the body to help burn stubborn fat for someone that has been working out regularly for a while.

.

🏃🏽‍♀️While running on empty may make you feel sluggish at first, over time, your body will adapt to burning fat. Research shows those who consistently trained in a fasted state showed more improvement in their endurance exercise performance compared to those who ate before training.

.

👩🏽‍⚕️Stay between 50-60% of your target heart rate,which you can do during a walk, slow run, elliptical jaunt, or yoga class. The easier the workout, the more likely your body will use fat.

.

💥If you’re a morning exerciser, intermittent faster or don’t like eating before your sweat session—try fasted cardio! (And make sure to eat after your workout)

.

❓Have you tried fasted cardio?

.

🆓Need a FREE plan or Coach? Click link in bio

.

.

.

#intermittentfasting #weightloss #lowcarb #weightlossjourney #fasting #vegetarian #fitness #vegan #plantbased #omad #healthylifestyle #diet #weightlosstransformation #healthy #wholefoodplantbased #veganfood #healthyfood #crueltyfree #glutenfree #organic #healthy #veganlife #govegan #vegansofig #veganrecipes #veganism #natural #veganfoodshare #health #cardio

Caffeine appetite suppressant: https://amzn.to/35FX1pK

Green tea extract https://amzn.to/2Yf5cos

Protein powder https://amzn.to/3sWyZAh

Vegan protein powder https://amzn.to/3iXKzGV

Soluble fiber https://amzn.to/3c5KmQq

Yohimbine https://amzn.to/3oiO0sv

Sweatbands:

Arms https://amzn.to/34ws5aA

Waist https://amzn.to/2HECYi4

Thighs https://amzn.to/35BSmnu

Water bottle https://amzn.to/3mRZym8

Hydro flask https://alnk.to/dLa5WWk

Supplements:

-vitamin c https://amzn.to/36eV2HO

-garlic https://amzn.to/3581YHn

-tumeric https://amzn.to/38wfPcu

-fish oil https://amzn.to/3na7XBP

Blender https://amzn.to/3lfJ0V4

Headband https://amzn.to/3eEgvxG

Fitbit https://amzn.to/3eEgvxG

Leg weights https://amzn.to/3ldgHXh

5lb weights https://amzn.to/3k5iI6s

Skip rope https://amzn.to/2IhGhvX

Brita filter https://amzn.to/3nXdltj

Portion control plate https://amzn.to/36wYjTd

💥Today’s CHEATCODE: Calorie Deficit!

.

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

.

🥑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).

.

🍓Many healthcare providers, including doctors and dietitians, prescribe low calorie diets as a go-to strategy for weight loss.

.

🥦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.

.

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

.

🍌Fueling your body with the right number of calories is essential for the preservation of good overall health. 

.

🍉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.

.

💕My low calorie meal plan helps you to forget about the numbers and enjoy delicious nutrient-dense meals with no fuss!

.

👩🏽‍⚕️This plan follows evidence-based, healthy weight loss recommendations such as:

1️⃣Eat whole foods. 

2️⃣Cut out added sugar and fats.

3️⃣Cook more meals at home.

4️⃣Increase daily activity. 

5️⃣Work with a knowledgeable healthcare provider. 

.

🆕Get the Plan now! Click link in bio!

.

.

.

#weightloss #weightlossjourney #fitness #healthylifestyle #motivation #healthy #health #workout #diet #fitnessmotivation #healthyfood #fit #weightlosstransformation #gym #exercise #fitfam #nutrition #slimmingworld #healthyeating #fatloss #vegan #weightlossmotivation #transformation #bodybuilding #healthyliving #personaltrainer #lifestyle #gymlife #training #intermittentfasting

💥TODAYS CHEATCODE: Scientific benefits of fasting.

.

💥When you fast, insulin levels drop and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.

.

💥Intermittent fasting helps you eat fewer calories, while boosting metabolism slightly. It is a very effective tool to lose weight and belly fat.

.

💥Intermittent fasting can reduce insulin resistance and lower blood sugar levels, at least in men.

.

💥Studies show that intermittent fasting can reduce oxidative damage and inflammation in the body. This should have benefits against aging and development of numerous diseases.

.

💥Studies show that intermittent fasting can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.

.

💥Fasting triggers a metabolic pathway called autophagy, which removes waste material from cells.

.

💥Intermittent fasting has been shown to help prevent cancer in animal studies.

.

💥Intermittent fasting may have important benefits for brain health. It may increase growth of new neurons and protect the brain from damage.

Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases like Alzheimer’s disease.

.

💥One of the most exciting applications of intermittent fasting may be its ability to extend lifespan.

.

💥Need a coach or plan CLICK LINK IN BIO!

.

.

.

#intermittentfasting #keto #weightloss #lowcarb #weightlossjourney #ketodiet #fasting #vegetarian #ketosis #fitness #ketogenic #ketogenicdiet #ketolife #ketolifestyle #vegan #plantbased #omad #ketoweightloss #ketotransformation #healthylifestyle #diet #healthyfood #if #ketofood #ketorecipes #ketocommunity #ketofam #weightlosstransformation #healthy #wholefoodplantbased

💥Today’s CHEATCODE: Everything you need to know about Intermittent Fasting for Weight Loss in my COMPLETE eGUIDE now available! ▶️LINK: https://fastingcheatcode.square.site/product/fasting-for-weight-loss-complete-guide/7?cs=true

.

✳️So what’s included?:✳️

.

1️⃣Chapter– What is Intermittent Fasting?

-How is Intermittent Fasting Different from Other Diets?

-The Origins of Intermittent Fasting

-The Most Popular Types of Intermittent Fasting

-Why do People Prefer Intermittent Fasting?

.

2️⃣Chapter– The Benefits of Intermittent Fasting

-Weight Loss

-Repairing Cells

-Insulin Sensitivity

-Enhanced Brain Function

-Decreased Inflammation

.

3️⃣ Chapter– Why Does Intermittent Fasting Help to Promote Weight Loss?

-Reduced Calorie Intake

-Hormonal Changes Boost Metabolism

-Reduced Insulin Levels Speed Fat Burning

.

4️⃣ Chapter– Is Intermittent Fasting Safe?

-Who Should Avoid Intermittent Fasting?

.

5️⃣ Chapter– A Protocol for 16:8 Intermittent Fasting

-Choosing an Eating Window

-Planning Healthy Foods

-Choosing Calorie-Free Beverages

-A Weekly Timetable

.

6️⃣ Chapter– A Protocol for 24-Hour Intermittent Fasting

-Introduction to the Eat-Stop-Eat Method

-Choosing Your Fasting Days

-A Weekly Timetable

.

7️⃣ Chapter– Other Types of Intermittent Fasting

-20:4 Fasting

-5:2 Fasting

-36 Hour Fasting

-Alternate Day Fasting

-Extended Fasts

.

8️⃣ Chapter– How to Maximize Your Intermittent Fasting Results

-Exercise and Intermittent Fasting

-Choosing the Right Regime for You

-Adding in Keto

.

9️⃣ Chapter– How to get Started with Intermittent Fasting

-Starting with a less Rigorous Regime

-Staying Hydrated

-Try Experimenting with Different Eating Patterns

.

🔟 Chapter– Addressing Common Questions

-Exercise and Fasting

-What Should you eat During your Eating Window?

-What can you Have in Your Fasting Period?

.

.

.

#intermittentfasting #keto #weightloss #lowcarb #weightlossjourney #ketodiet #fasting #vegetarian #ketosis #fitness #ketogenic #ketogenicdiet #ketolife #ketolifestyle #vegan #plantbased #omad #ketoweightloss #ketotransformation #healthylifestyle #diet #healthyfood #if #ketofood #ketorecipes #ketocommunity #ketofam #weightlosstransformation #healthy #wholefoodplantbased

💥Today’s CHEATCODE: Processed foods are addictive!

.

👩🏽‍⚕️20% of people exhibit addictive-like eating, especially people with obesity.

.

🤯They are unable to control their consumption of certain—Mostly processed foods—which are high in sugar and/or fat.

.

⚠️Top most addictive foods: pizza, chocolate, chips, cookies, ice cream, french fries, cheeseburgers, soda, cake, cheese, bacon, fried chicken, popcorn, cereal, gummy candy, steak.

.

😁The least addictive foods are mostly whole, unprocessed, plant-based foods. ❤️DO EAT: cucumbers, carrots, beans, apples, brown rice, broccoli, bananas, corn, strawberries, granola, water, crackers, pretzels, salmon, chicken breast, eggs, nuts.

.

👩🏽‍🔬Processed foods are engineered to be hyper-palatable so that they taste really good! 🍕They contain high amounts of calories and cause significant blood sugar imbalances that cause food cravings.

.

🧠Your brain has a reward center that secretes dopamine and other feel-good chemicals when you eat.

This is why people enjoy eating!

.

🧟‍♀️Eating processed junk food releases massive amounts of feel-good chemicals, compared with unprocessed foods, yielding a much more powerful reward in the brain. 🧟‍♀️The brain then seeks more reward by causing cravings, it’s a vicious cycle.

.

✴️Eating a diet that mostly comprises whole, single-ingredient plant-based foods to reduce addiction and overeating❤️

.

🙇🏽‍♀️It’s not your willpower, it’s what you’re eating! Change how you eat and change your mind!

.

🍭Whats your favorite addictive food?😭I was on hooked pizza!🍕

.

▶️Need a plan or Coach CLICK LINK IN BIO

.

.

.

#intermittentfasting #keto #weightloss #lowcarb #weightlossjourney #ketodiet #fasting #vegetarian #ketosis #fitness #ketogenic #ketogenicdiet #ketolife #ketolifestyle #vegan #plantbased #omad #ketoweightloss #ketotransformation #healthylifestyle #diet #healthyfood #if #ketofood #ketorecipes #ketocommunity #ketofam #weightlosstransformation #healthy #wholefoodplantbased