FastingCHEATCODE

💥Today’s CHEATCODE: Gratitude!

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🥰Gratitude is a mental state of mind: you’re consciously grateful for things and people in your life.

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😊Gratitude is also acts of acknowledging what and for whom you’re grateful.

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😍Gratotide is the cornerstone of living a mindful life, and a tool to achieve happiness, peace, and wellbeing.

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❤️Grateful people give thanks for everything in their life, even on the days when it feels like nothing is going right.

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🌞So why is gratitude important?

👩🏽‍⚕️According to psychology research, gratitude is strongly correlated with greater happiness and joy. 📚Studies show that if you express gratitude, it raises your happiness by 25%.

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👩🏽‍⚕️Mental health closely ties in with physical health. 🤩When we’re mentally and emotionally in a good place, our physical health follows: 💪🏻we have more energy, we sleep better, we make better dietary choices, we breathe easier.

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😢Likewise, when we’re deep in negativity, our mental health suffers. 😳We’re more prone to weight gain, depression and anxiety, high blood pressure, insomnia, body aches and pain. 💗Practicing gratitude is a tool by which we ensure our wholesome, optimal health.

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✴️How to Practice Gratitude:

1️⃣Express Your Gratitude-say thank you!

2️⃣Start a Gratitude Journal-write it down!

3️⃣Celebrate the Small Things!

4️⃣Meditate on Gratitude-PRAY!🙏🏻

5️⃣Make a Gratitude Jar-read a slip everyday

6️⃣Write a Letter to someone you’re grateful for

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😃It’s never too late to start cultivating an attitude of gratitude.

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🙏🏻What are you grateful for? I’m grateful for you, thank you for sharing in my weight loss and wellness journey with me😊

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😛Give thanks for whatever that is every single day. Life is beautiful. Take the time to stop and appreciate it. Gratitude has the power to transform your entire life.

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⭐️If you like my posts or have benefited from my plan or coaching please leave me a 5 star google review. ▶️Link in Bio.

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#intermittentfasting #keto #weightloss #lowcarb #weightlossjourney #ketodiet #fasting #lchf #ketosis #fitness #ketogenic #ketogenicdiet #ketolife #ketolifestyle #blackownedbusiness #blackfitness #omad #ketoweightloss #ketotransformation #healthylife

💥Today’s CHEATCODE: Accountability is Key for Weight Loss!

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🆕24/7 Text Accountability Now Available! (Click Link in Bio)

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❇️When trying to achieve weight loss goals willpower alone is not always enough to keep you on track.

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✴️To lose weight and keep it off for good, accountability is key!

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📛Why my 24/7 text accountability option works?:

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1️⃣Create a Contract! 📖We will summarize your goals and decide on a fasting plan to meet these goals. We will also discuss your diet and exercise regimen. ✳️When you agree on a plan with your coach, you are more likely to hold yourself accountable and meet your weight loss goals!

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2️⃣Record Your Progress! 📝By providing detailed records of your progress to your coach, you will stay motivated and be aware of any mistakes you’ve made.

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3️⃣A fasting Partner! 📛Fasting with another dedicated, trustworthy individual can help you stay consistent with your weight loss plans, and it’s fun!

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4️⃣Your Coach is positive, realistic, and optimistic about reaching a healthy weight and staying fit for life💕. Your coach is committed , never shames or belittles, and always responds with encouragement to foster your weight loss goals❤️.

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5️⃣Time goes by faster when you fast with a coach and you are less likely to quit when your coach is depending on you💪🏻

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6️⃣Celebrating progress and success is also more fun with a coach!🎉

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*️⃣Weight loss is not possible without accountability‼️

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

💥Today’s CHEATCODE: 10lbs matters!

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💃10lbs/month makes all the difference for healthy weight loss and starts you on your weight loss journey.

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⚠️Evidence shows the first 10lbs matter the most!—Setting an initial goal of 10-20lbs can give dramatic and beneficial results, as well as the motivation to continue.

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💢10lbs can also make a difference in your health. 👩🏽‍⚕️Scientific evidence shows that losing just 10lbs can improve conditions such as hypertension and high cholesterol and call also improve your mental health by boosting your confidence and self-esteem.

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⬇️10 reasons to lose 10 pounds⬇️

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1️⃣Lower blood pressure

2️⃣A better sex life!

3️⃣Healthier joints

4️⃣Fewer breathing problems

5️⃣Reduced risk of type 2 diabetes

6️⃣Improved cholesterol levels

7️⃣Better heart health

8️⃣Improved mood and mental health

9️⃣Quality sleep every night

🔟Reduced inflammation and cancer risk

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❇️Health experts say that losing between 1-2lbs of excess weight/week is realistic and a good average weight-loss rate. 

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💪🏻Also keep in mind that muscle is denser than fat. This means your weight could stay the same, but you may actually be replacing pounds of fat with lean muscle!

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❓Do you need to get started with 10-20lbs off? Have you thought of the health benefits in addition to a slimmer body?

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✳️Need a weight loss plan LINK IN BIO!

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▶️Need a coach CLICK BOOK NOW!

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

💥Today’s CHEATCODE: Plan for Success!

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📌Planning ahead is critical to changing, maintaining and meeting a weight loss or health goal. By planning ahead each week, choosing a fasting window, picking out healthy recipes, setting aside time to exercise and tracking your efforts for accountability–you will find it much easier to stay on track!

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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. Learn how to not eat over long periods of time without getting “hangry”. 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 changing eating and activity patterns. Weight loss is primarily driven by dietary changes but exercise is a major driver of weight maintenance. You will learn how to be active to prevent you from regaining the weight!
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4️⃣Track your meals/water/exercise/weight/measurements/photos for accountability. I need that information to be able to adjust your regimen for success!

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6️⃣Track your meal and water intake. I track your diet to know where you can trim calories with the least amount of pain.

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 7️⃣Accountability and support over the long-term! Choose a phone-based or completely virtual option. This accountability leads to larger weight loss and the flexibility can be helpful for those with challenging or unpredictable schedules—this is essential to maintain your initial success!

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While there is no perfect plan, my plan can be tailored to fit best with your lifestyle, encourages and help you successfully meet your long-term weight loss goals.

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❓Are you following a structured plan or winging it? Are you holding yourself accountable?

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#intermittentfasting #keto #weightloss #lowcarb #weightlossjourney #ketodiet #fasting #lchf #ketosis #fitness #ketogenic #ketogenicdiet #ketolife #ketolifestyle #blackownedbusiness #blackfitness #omad #ketoweightloss #ketotransformation

💥Today’s CHEATCODE: Break the Mental Barriers to Weight Loss!

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🙇🏼‍♀️If you’ve tried every diet and exercise plan and can’t slim down, there may be a psychological block in your way!

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💪🏻Weight loss is an uphill battle for anyone, but those dealing with emotional struggles may have a harder time reaching their goal.

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👩🏽‍⚕️Common Psychological Blocks:

1️⃣All-or-Nothing Thinking

2️⃣Negative Body Image

3️⃣Stress

4️⃣Depression

5️⃣Personal or Childhood Trauma

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⬇️Tips to Overcome Barriers:⬇️

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📒Keep a Journal: A journal can help you to identify those emotional circumstances so that you can limit your exposure or avoid them completely.

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🔂Make Small Changes: Remind yourself that perfection is not the goal, but, rather, any attempt to nudge yourself in the right direction is progress that you should be proud of!

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🔕Listen to Self-Talk: Take a week to listen to your inner dialogue. Identify messages that may be encouraging a negative self-image. ❤️Replace these messages with a powerful mantra such as “my body is strong,” “I am enough” or “I have come a long way” to boost confidence!

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🙏🏻Learn Relaxation Techniques: It takes some time to master, but guided imagery may be the most effective technique for weight loss if your emotions are causing you to eat during stressful times.

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😴Prioritize Sleep: Try to go to bed at the same time each night and rise at the same time each morning.

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💕Seek Help: find a behavioral health specialist who is skilled at treating the underlying emotional causes of overeating and weight gain.

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❇️What mental barriers are holding you back?

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🆒Need a COACH click BOOK NOW!

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🆕Need a PLAN click LINK IN BIO!

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

💥Today’s CHEATCODE: How to start a new habit and make it stick!

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❓People always ask me–how do you fast, you must be so discipline? My reply—ITS A HABIT! ♻️Once you make fasting a part of your routine your body does it on autopilot.

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💪🏻With a small amount of initial discipline, you can create a new healthy habit that requires little effort to maintain, with huge benefits. 📛Here are 5 tips!:

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1️⃣Commit to 30 Days: Research shows, 3-4 weeks is all the time you need to make a habit automatic🔂. If you can make it through the initial conditioning phase, fasting becomes much easier to sustain.

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2️⃣Make it Daily: Consistency is key if you want to make fasting a habit. 🔄Fast every day for your first thirty days.

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3️⃣Start Simple: Don’t try to completely change your life in one day. ☑️If you wanted to fast 16 hours a day, first make the habit to fast for 12 hours and build on that.

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4️⃣Remind Yourself: Around 2 weeks into your commitment it can be easy to forget. 🔔Create an alarm or note in your phone, download a fasting app or get a Fasting Coach to keep you on track!

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5️⃣Stay Consistent: The more consistent your habit the easier it will be to stick. ♾Try fasting at the same times with same go-to-meals for your thirty days.

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*️⃣BONUS: Get a Buddy: Find someone who will fast along with you, who’s knowledgeable and will keep you motivated if you feel like quitting.

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🆕Need a Fasting Coach? CLICK BOOK NOW!

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❓What healthy habit do you want to start today?

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

💥Today’s CHEATCODE: Kill Emotional Eating!

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🙇🏼‍♀️What we eat affects how we feel. Food should make us feel good, taste good and nourish our bodies.

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🙏🏻We have to learning how to make healthier and more mindful food choices to control compulsive eating, binging and weight gain.

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✴️Benefits to changing unhealthy eating habits include increased energy, a more positive relationship with food, improved health, improved body image and weight loss.

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🤔Many people use food as a coping mechanism to deal with such feelings as stress, boredom or anxiety, or even to prolong feelings of joy. This often leads to regret and guilt and can increase negative feelings since you aren’t actually coping with the stress.

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☑️To lose weight, change your thinking! Weight management is about making a lifestyle change.

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😊To be successful, be aware of the role that eating plays in your life.

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📌Tips to stop emotional eating:

🍎plan meals and snacks ahead of time

🍎Keep a food diary

🍎limit night eating

🍎drink water

🍎distract yourself when craving

🍎exercise instead of eating

🍎Don’t eat while watching TV, working, driving or standing

🍎watch your portion sizes

🍎give yourself encouragement

✅look for a support person to help you stay motivated and accountable

🍎be gentle with yourself!

🍎make healthy food choices

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🆘Need a Fasting Coach? CLICK BOOK NOW! Lose 10lbs in 4 weeks fasting.

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

💥Today’s CHEATCODE: Fast 12+ hours for weight loss!

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❓I get questions a lot about how long to fast and it all depends on WHY you are fasting.

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📛If you are fasting for weight loss you need to fast for atleast 12+ hours a day until you meet your weight loss goal.

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⏳I lost 80lbs fasting 20+ hours daily.

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⏰If you are fasting less than 12 hours that’s fine for detox, gut rest and other benefits of fasting but you won’t really lose weight.

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⁉️Why 12+ hours. Without going into physiology or chemistry details…

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⚠️It takes your body 12-16+ hours to get into peak fat burning phase.

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🧘🏻‍♀️So if you’re fasting less than 12 hours your body may never get a chance to burn stored fat for fuel because it’s still burning off what you previously ate and using glycogen as fuel. This isn’t going to result in any real weight loss.

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‼️So if your fasting a couple hours a day and wondering why you’re not losing weight, guess what? You need to extend your fasting window and give you body a chance to really burn off that stubborn fat.

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🆗If you’re a beginner start with fasting 12 hours than gradually increase to 16 hours than 18 hours as you get used to fasting. The more you fast the easier it is to fast consistently.

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🕰Give your body a chance! Fast for 21+ days consistently. It takes time for your body to get used to fasting and make the necessary chemical and hormonal adjustments.

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*️⃣If you only fasted a few days or a few weeks you can’t say it didn’t work because you didn’t give it a chance to work!

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🤷🏼‍♀️Other reasons why you’re fasting and not losing weight? You’re ingesting calories while fasting or eating bad when not fasting😭

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❓What are your fasting goals? What fasting window works best for you?

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🥑Who else loves to break a fast with avocado toast? If you watched that whole video let me know, we’re best friends now😂

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✴️Need a Fasting Coach, click BOOK NOW!

💥Today’s CHEATCODE!: Keep it fun and healthy!

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🥗I wanted to share a fun filling veggie meal with you guys.

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📝Ingredients:

onions, peppers, Fresh chopped tomatoes, lettuce, black beans, Brown whole wheat rice, corn, Pre-made dough.

⬇️Under 300 calories per taco🌮

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🔄Switch it up, you don’t always have to eat a salad to eat healthy!

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📛During my 20 hour fast I had 2 liters of water and a large black coffee☕️

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😁During my 4 hour eating window (2-6p) I had eggs and tomato for brunch🍅🍳

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I had cantaloupe and strawberry for a snack 🍓🍈 and finally tacos🌮 for dinner.

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☺️I’m happy, full and still at a calorie deficit for weight loss🥰

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❓What’s your fun go-to healthy meal?

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♨️Try recreating your favorite fast food meal at home with a healthy twist😊

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My family loves chipotle bowls, burritos and tacos so I make them at home☺️

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🆕Need a fasting coach? CLICK BOOK NOW!

💥Today’s CHEATCODE: What you can do NOW to lose weight!

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1️⃣Fast 12-18 hours everyday!

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2️⃣Cut back on carbs!🥔Your hunger levels go down, you eat fewer calories and your body starts burning stored fat for energy.

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3️⃣Fill your plate with protein and vegetables!🥦This boosts calorie expenditure by 80–100 calories per day, reduce cravings by 60%, reduce snacking by half, and makes you feel full. 🐟Healthy protein sources include: Chicken, Fish and seafood, Eggs and Plant-based proteins like beans, legumes, and soy. 🥬Load your plate with low carb vegetable including: broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, lettuce and cucumber.

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4️⃣Jog three times per week! Jogging burns lots of calories and prevents your metabolism from slowing down. Jog 3-4 times a week.

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5️⃣Drink water a half hour before meals! This increases weight loss by 44% over 3 months.

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*️⃣BONUS: Drink coffee or tea! Caffeine boosts your metabolism by 3–11% and cuts your appetite.

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✴️Monday is a great day to work on your weight loss and health goals, let’s get started NOW!

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❓Who else is getting back on track on Monday?

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🆕Need a Fasting Coach CLICK BOOK NOW!

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