FastingCHEATCODE

✴️Today’s CHEATCODE: Focus on Process Goals

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✳️Many people trying to lose weight only set outcome goals—goals they want to accomplish at the end. 

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✴️An outcome goal will be your final target weight.

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✳️However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed:

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📌Instead, you should set process goals—what actions you’re going to take to reach your desired outcome.

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✴️Some examples of process goals include:

☑️I will fast 16 hours everyday this week

☑️I will walk for 30 minutes five days next week

☑️I will eat 4 servings of vegetables every day this week

☑️I will drink 2L of water this week

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✳️Setting process goals will help you stay motivated, every time you achieve a process goal you get closer to your final results—Enjoy the process!

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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

✴️Today’s CHEATCODE: Have Realistic Expectations

Medical practitioners recommend only losing 1–2lbs per week.

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✳️Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment. 

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✴️Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term

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✳️Losing 5–10% of your body weight can:

1️⃣Improve blood sugar control

2️⃣Reduce the risk of heart disease

3️⃣Lower cholesterol levels

4️⃣Reduce joint pain

5️⃣Reduce the risk of certain cancers

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✴️Set realistic weight loss expectations to boost feelings of achievement and prevent burn out.

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➡️Download my free intermittent fasting guide https://amzn.to/3qIYi7n

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

✳️Today’s CHEATCODE: Why do You Want to Lose Weight?

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✴️Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

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✳️Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.

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✴️Your reasons could include preventing diabetes, keeping up with children, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans. 

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✳️Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within.

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✴️Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.

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❓Why do you want to lose weight?

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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

🍎Today’s CHEATCODE: Breakfast is NOT the most important meal of the day!

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📌Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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

😴Today’s CHEATCODE: Why sleep is important for weight loss

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💤restricted sleep and poor sleep quality lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.

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😴Lack of sleep is associated with dysregulation in neurotransmitters ghrelin and leptin leading to increased appetite and diminished feelings of fullness in people who are sleep deprived.

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💤sleep deprivation affects food preferences. individuals tend to choose foods that are high in calories and carbohydrates.
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😴sleep deprivation leads to metabolic dysregulation.

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💤Extra time spent awake may increase the opportunities to eat

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😴Losing sleep can result in having less energy for exercise and physical activity. 

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💤Getting adequate, quality sleep is an important part of a healthy weight loss program.

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😴losing sleep while dieting can reduce the amount of weight lost and encourage overeating

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📌Tips for Quality Sleep During Weight Loss:

💤Keep a regular sleep schedule

💤Sleep in a dark room

💤Don’t eat right before bed

💤Reduce Stress

💤Be an Early Bird

✴️Aim for 8 hours of sleep per night

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➡️Download my free guide to Intermittent fasting https://amzn.to/3qIYi7n

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

🔥Today’s CHEATCODE: Fasting/diet Vs Exercise.

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🔥When it comes to calories, clearly it is a lot easier and faster to consume them than it is to burn them off. That is why you won’t be able to outrun a bad diet.

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🔥While it is possible to “exercise off” our bad food choices, it is not very practical. Most of us don’t have the time. It may take 4 minutes to eat a 350-calorie piece of cake, but you need to walk for an hour and a half to burn it all off.

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🔥The best approach is to aim for balance: Fast, eat healthy meals, be aware of portion sizes, sitting less and aiming for 30-60 minutes a day of physical activity.

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📌Hard fact: If we eat more than we burn, we gain weight.

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💪🏻Both diet and exercise are extremely important when it comes to losing weight.

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🔥Cutting out excess calories by fasting and making dietary changes is the best way to promote weight loss.

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🔥For most people, it’s easier to lower the number of calories eaten by fasting than it is to spend long amounts of time exercising. 💪🏻But doing both can help you lose even more weight quicker and maintain weight loss.

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💪🏻Exercise also has lots of other benefits like helping you sleep better, reducing stress, increasing muscle mass, decreased body fat, increased confidence and self- image. 

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✳️Download my free guide to Intermittent fasting➡️https://amzn.to/3qIYi7n

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

🔥Today’s CHEATCODE: How to sit less at work and lose weight.

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🔥Break up long periods of sitting and reduce the time you spend sitting all day.

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🔥When you stand, you burn anywhere from 100 to 200 calories an hour.

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🔥Learn how to work activity into your workday while working from home, and lose weight!

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1️⃣Get Up for Lunch and Coffee Breaks

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2️⃣Short Activity Break Ideas:

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🔥Get up and move for 1-5 minutes every half hour to break up sitting time and reduce your health risks of sitting.

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🔥Stand up every time you read or write a text or make calls.

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🔥Stand up every time you press send for an outgoing email.

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3️⃣Time to Move!

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🔥Use an app or activity monitor to signal you to move then in place!—this gets your major leg and hip muscles moving and the blood flowing.

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Have you gained weight while working from home?

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✳️Download my free guide to Intermittent fasting now! https://amzn.to/3qIYi7n

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

💪🏻Today’s CHEATCODE: Eating poorly than trying to “work it off” doesn’t work and is a waste of time😃

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💪🏻How much time to walk it off?

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🍔 1hour 19 mins

🍟 1hour 17 mins

🥤 43 mins

🍗 1hour 14 mins

🍪 34 mins

🍫 38 mins

🍦 46 mins

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💪🏻There is not enough time in the day to work off a bad diet!

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💪🏻You want to burn off stored up fat to lose weight—instead of burning off the same junkfoods over and over, your weight won’t change.

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💪🏻So what should you do? FAST! and aim for 80% of your meals being healthy and unprocessed—fasting will make doing this a lot easier!

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💪🏻Enjoy your fun meals and don’t punish yourself with exercise after, it won’t work.

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📌Pro Tips:

1️⃣Stick to serving size on treats

2️⃣Calculate your calorie deficit and include your daily treats.

3️⃣Try healthier alternatives to your treats

4️⃣Make these changes gradually, don’t expect perfection—some days will be better than others.

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✴️Download my free guide to Intermittent fasting: https://amzn.to/3qIYi7n

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

📌Here are some tips that help me get the most Intermittent Fasting:

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🍽Drink plenty of fluids, including water, lemon water, unsweetened teas, and black coffee

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🍴Eat plenty of vegetables during eating hours

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🍽Choose healthy and whole foods

Avoid sugar and all processed foods

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🍴Keep busy during fasts

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I love IF as it has truly been one of the biggest game-changers for me personally in maintaining my weight and minimizing the sugar intake.

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❤️What other tips would you add?

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✴️Download my free complete guide to Intermittent fasting NOW https://amzn.to/3qIYi7n

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

🍺Today’s CHEATCODE: Can I drink alcohol while fasting? (what drinks are best)

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🍺Alcohol intake may slow fat burning by blocking fat metabolism.

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🍺Excessive drinking can stimulate overeating and increase your body fat percentage.

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🍺Alcohol is calorie-dense (1 drink can contribute 100+ calories to your daily intake).

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🍺Excessive heavy drinking (3-4+ drinks per day) is linked to increased risk of weight gain and obesity.

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🍺Excessive alcohol intake can cause widespread inflammation in your body, counteracting the effects of intermittent fasting and potentially leading to diseases.

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🍺Drinking alcohol can break your fast

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👍🏻It is perfectly acceptable to drink in moderation during your eating periods.

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🍺Alcohol may prevent cellular repair

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🍺Chronic alcohol intake can inhibit autophagy in liver and fat tissue. 

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👍🏻Healthier alcohol options include dry wine and hard spirits, as they’re lower in calories (on ice or with soda water).

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👍🏻Limit sugar and calorie intake by avoiding mixed drinks and sweeter wines.

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📌Download my free guide to Intermittent fasting: https://amzn.to/3qIYi7n

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