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๐Ÿ”ฅHOW TO STAY LEAN ON VACATION ๐Ÿ”ฅโ € -โ € Staying in shape while on vacation can be difficult you don't want to spent all of your time eating healthy and working out. ๐Ÿ’ช๐Ÿผโ € -โ € Here you see 6 tips that make sure you stay in shape while having enough time to relax and enjoy your vacation! ๐Ÿ–๏ธโ € -โ € 1. Drink mostly water, there is a big chance that most of you will enjoy some alcohol while on vacation and that is fine (in moderation of course) but make sure that for the rest of the time you stick to water and zero calorie drinks. โ € โ € 2. Keep eating your veggies. This will make sure you get in all the necessary nutrients that your body needs to function. โ € โ € 3. Try intermittent fasting, this can be a great tool to minimize your calorie intake. โ € โ € 4. Stay active, this is a great way to keep your body moving while burning some additional calories. โ € โ € 5. Prioritize protein, it can be hard to hit your protein intake when on vacation so focus on this. โ € โ € 6. But most importantly enjoy!โ € -โ € Picture by @fitnessft_

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๐Ÿ”ฅ SURPRISINGLY LOW CALORIE FILLING FOODS ๐Ÿ”ฅโ € -โ € When you are dieting it can be hard to stay satiated, especially deeper in your diet. These foods can help you a lot since they are very filling. ๐Ÿ™Œ๐Ÿฝโ € -โ € In general there are a few things that make a food satiating, this is either protein, volume or fiber. ๐Ÿฅ—โ € -โ € Protein is very filling since it is the hardest macro nutrient to break down in our bodies. ๐Ÿ–โ € -โ € Volume is when a food is low calorie like melons or berries so you can eat a lot of them for very little calories. Almost all fruits and veggies have this. ๐Ÿ‰โ € -โ € Lastly you have fiber. This is not digestible at all so it takes a longer time to leave your body and you'll feel full for longer. ๐Ÿฅ’โ € -โ € Any questions? Leave them in the comments down below! ๐Ÿ‘‡๐Ÿผโ € -โ € Picture by @FitnessFT_

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๐Ÿ”ฅ THE 6 BENEFITS OF A MEAL PLAN ๐Ÿ”ฅโ € -โ € All diet approaches have their pros and cons just like this one, I never suggest to always stick to a meal plan. ๐Ÿ—’๏ธโ € -โ € However I do think that it is a great way to learn what and how much to eat for beginners. ๐Ÿ‘๐Ÿฝโ € -โ € Here are 6 benefits of following a meal plan!โ € โ € 1. Learn about nutrition, especially when you purchase a meal plan that also offers you coaching. You can learn so much about nutrition and how much you should eat. โ € โ € 2. Prepare your meals in advance, if you already know what you're going to eat you can meal prep to save some time!โ € โ € 3. Have a good example, you don't always have to follow it 100% but having a perfect example can really help you out. โ € โ € 4. Not only will a meal plan help you figure out your meals it is also a grocery list that tells you what to buy. โ € โ € 5. Saves you time. Not having to think about what you're going to eat and how much can save you so much time. โ € โ € 6. Takes out the guessing. I often hear people around me saying, 'I think I need so much'. Or that they're not sure. This takes out all the guessing. โ € -โ € If you think that this is perfect for you, check the link in my bio!โ € -โ € Picture by @FitnessFT_

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๐Ÿ”ฅ LEAN PROTEIN SOURCES ๐Ÿ”ฅ - You probably have hard someone say that you need to eat lean protein sources, but what are those exactly? ๐Ÿฅ˜ - With lean protein sources we mean protein sources that have little to know fat, the leaner the less fat there is. ๐Ÿฝ๏ธ - Some of the leanest sources are chicken breast, protein powder and fat free yogurt. ๐Ÿ– - Then you have decently lean sources like fish, beef, and beans. These are still lean but have a little more fat or carbs! ๐ŸŸ - Than you have protein sources like eggs, salmon and lamb. These still have a lot of protein but also a decent amount of fat. ๐Ÿฅš - These can still be in your diet, but be careful because the calories add up quickly! ๐Ÿค” - #leanprotein #proteinsources #dieting #protein #proteinshake #proteinpowder #fitnessbeginner #eggs #meat #weightloss #diet #highprotein #highproteindiet #lean

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๐Ÿ”ฅ FOODS THAT CAN BE SURPRISINGLY HEALTHY ๐Ÿ”ฅโ € -โ € We often classify foods as healthy or unhealthy, but this is often not really fair. It is all about the way it is prepared, when it is eaten and who is eating it. ๐Ÿค”โ € -โ € For example: protein is good for muscle mass, weight loss and is really satiating. Sounds good right? But for some with kidney problems it is recommended to avoid protein. ๐Ÿฝ๏ธโ € -โ € Also the way you prepare your food is really important, when you are eating out it if often not as healthy as home made! ๐Ÿณโ € -โ € Here are some foods that can be great for your health: ๐Ÿ‘‡๐Ÿฝโ € โ € 1. Pasta, when you use whole wheat it is a great source of carbs!โ € โ € 2. Honey, some quick carbs good for pre workout for example!โ € โ € 3. Peanut butter, a good source of fats. Go for 100% natural!โ € โ € 4. Pork meat. Try to go for the leanest source you can find. โ € โ € 5. Eggs, they are demonized by the media. But eggs are really nutritious. โ € โ € 6. Red meat. Again go for some lean sources that are full of protein!โ € โ € 7. Popcorn. Best home made!โ € โ € 8. Chocolate, did you know that dark chocolate is good for you? Full of antioxidants. โ € โ € 9. Coffee. Another source of antioxidants! Enjoy it black!โ € -โ € Picture by @FitnessFT_โ € #calories #caloriecounting #caloriesincaloriesout #fatlossjourney #caloriedeficit #myfitnesspal #protien #nutrtion #carbohydrates #health #healthy #healthyeating #thebodycoach #weightlossjourney #countingcalories #weightloss #weightlossdiet

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๐Ÿ”ฅPROTEIN AND CALORIES CHEAT SHEET ๐Ÿ”ฅโ € -โ € Protein is the best macro when it comes to fat loss and muscle building. You've heard this before but not all protein is the same! ๐Ÿค”โ € -โ € There are a lot of different protein sources out there, some with more fats and some with more carbs. This can really change the amount of calories you consume. ๐Ÿ“Šโ € -โ € It is really important to understand how many calories you are actually consuming with your protein sources. ๐Ÿ–โ € -โ € Otherwise you might be eating in a calorie surplus without even knowing it! ๐Ÿ˜ฑโ € -โ € I am very curious what your favorite type of protein is, let me know down in the comments below! Mine is probably skyr with some protein powder, or a protein bar! ๐Ÿฝ๏ธโ € -โ € Picture by @Realjaredhamiltonโ €

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๐Ÿ”ฅ 9 REASONS WHY YOU'RE NOT LOSING WEIGHT ๐Ÿ”ฅโ € -โ € Losing weight is a lot of work, and there are a lot of things that can go wrong. Here are 9 reasons why you're not losing weight. ๐Ÿ‘‡๐Ÿผโ € -โ € 1. Not getting enough sleep, something most people don't associate with weight loss but it is! Make sure you get enough sleep. โ € โ € 2. You are getting older, the older you get the harder it will be to lose weight. This is because your body's metabolism will slow down. โ € โ € 3. You're magnesium defficient, this can also be one of the causes of not losing weight. โ € โ € 4. Only focussing on eating healthy, you need to be in a calorie deficit to lose fat. Eating heatlhy is great but you also need to be in a deficit. โ € โ € 5. You quit smoking, โ € โ € 6. You have an underactive thyroid, this is a big one. โ € โ € 7. Taking certain medication, certain medication can make it harder to lose weight. You can always talk to your doctor to figure out what you can do about this. โ € โ € 8. Water retention, this can make your weight go up but it doesn't say anything about your fat loss. โ € โ € 9. Using steroids, this makes you gain a lot of muscle and therefor weight. That's why you won't notice fat loss on the scale. โ € โ € -โ € Picture by @FitnessFT_

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๐Ÿ”ฅBEST EXERCISES FOR FEMALES AND MALES ๐Ÿ”ฅโ € -โ € Often I get asked what is the best exercise to lose fat? Or what are the best exercises for woman? ๐Ÿค”โ € -โ € Here you see the perfect answer, exercises are not gender or goal specific. Your gender does not play a role in which exercises you should perform in the gym. ๐Ÿ’ช๐Ÿผโ € -โ € If you want to lose or gain weight it is important to focus on your nutrition. This will get you the results you are looking for. ๐Ÿฝ๏ธโ € -โ € When it comes to exercise selecition, choose a few compound movements (squats, deadlifts, rows, presses) depending on your training day (upper, full body, push, pull, etc..) ๐Ÿ‹๐Ÿฝโ € -โ € Then add some isolation exercises for muscles that you want to work on! โค๏ธโ € -โ € Picture by @Roballenfitnessโ € #fatloss #fatlosstips #weightloss #strengthtraining #hypertrophy #muscle #leanmuscle #losefat #buildabooty #buildmuscles #exercise #exercisetips #montrealfitness #personaltrainer #training #losebellyfat #booty๐Ÿ‘ #bestworkout #bestexercise #funworkout #fatburn #burnfat #shredded #summerbody #iifymgirls #onlinecoach #exercising #weighttraining

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๐Ÿ”ฅ 11 GREAT FOODS FOR A KETO DIET ๐Ÿ”ฅโ € -โ € The keto diet is a diet that is contains very little carbs (often only coming from vegetables and fruits) this means that you need to choose your foods wisely to avoid carbs. ๐Ÿžโ € -โ € These are all great options when you are following the keto diet. They are super low in carbs! ๐Ÿ“‰โ € -โ € Personally I don't follow the keto diet, and I definitely don't think it is for everyone. Only those who talked about it with their doctor and there is some medical need for it. ๐Ÿ’Š โ € -โ € This is because there are lots of important nutrients in carb sources especially fruits and veggies. ๐ŸŒโ € -โ € The biggest key to health is a balanced diet and for weight loss it is a calorie deficit, a specific diet is only a way to achieve this. ๐Ÿฝ๏ธโ € -โ € Picture by @FitnessFT_

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๐Ÿ”ฅ 6 THINGS THAT WON'T WORK FOR FAT LOSS ๐Ÿ”ฅโ € -โ € Fat loss isn't easy, it is hard to find out what works and what doesn't here I'll give you 6 tips that will let you know what doesn't work so you can avoid this! ๐Ÿ™Œ๐Ÿฝโ € -โ € Here are 6 things to avoid when you're trying to lose fat: ๐Ÿ‘‡๐Ÿผโ € โ € 1. Avoiding all carbs, this can help but this is only because you are creating a calorie deficit. Which you can also do while eating carbs. โ € โ € 2. Drinking bulletproof coffee, this is a great way to increase your calorie intake which is something you don't want to do when dieting. โ € โ € 3. Detox tea's. It might sound appealing to just drink some tea and lose weight. Sadly this is just marketing and it won't help you get the results you want. โ € โ € 4. Only doing cardio, this is a great way to burn some additional calories but you can't outtrain a bad diet. โ € โ € 5. Fat burners, these are just like the detox teas just marketing and no results. โ € โ € 6. Only eating clean, this is good for your health without a doubt. But you still need a calorie deficit. โ € -โ € Picture by @FitnessFT_ โ € #fatloss #fatlossjourney #fatlosstips #FatLossVegan #fatlosshelp #fatlossgoals #fatlosscoach #fatlossmotivation #fatlossfood #fatlossprogress #fatlosstransformation #fatlossblog #fatlossprogram #fatlossinspiration #fatlossplan #fatlossworkout #fatlossmurah #fatlosstraining #fatlossnotweightloss

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๐Ÿ”ฅLOSE FAT ON A BUDGET ๐Ÿ”ฅโ € -โ € Often I hear people say that they don't have the money to eat heatlhy or lose weight. This is just (98% of the time) an excuse! You can definitely work around this! ๐Ÿ’ธโ € -โ € There are so many things you can do to save money on your groceries, here are 6 tips that will help you out! ๐Ÿ‘‡๐Ÿผโ € โ € 1. Go for the cheapest options, not just your food but also the grocery store where you shop! The best option of course depends on where you live. โ € โ € 2. Bulk, this is a great one. Especially for foods that don't spoil easily.โ € โ € 3. Frozen fruits and veggies are just as nutritious as the fresh ones. And a lot cheaper!โ € โ € 4. Eggs, these are often portrayed as unhealthy in the media which is b*llshit! They are super nutritious when eaten in moderation. And worth the money. โ € โ € 5. Oats, rice and potatoes, some super cheap and healthy carb sources that you should add to your diet. โ € โ € 6. Spinach, one of the foods that is most nutritious and reasonably priced. A great leafy green that you can use for any dish!โ € -โ € Picture by @kurtrawlinsfitnessโ € #wholefoods #health #healthy #cheap #aldi #fatloss #fatlosstips #losingfat #burningfat #fatburning #burnfat #food #nutritiontips #weightlosstips #weightlosshelp #fatlosshelp

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๐Ÿ”ฅFOODS THAT ARE ACTUAL SUPERFOODS ๐Ÿ”ฅโ € -โ € Lately there has been a hype around superfoods, and you'll find the weirdest shit labeled as such. ๐Ÿท๏ธโ € -โ € This is a great way to let people think they're buying something heatlhy while they're not. ๐Ÿค”โ € -โ € Those foods are not necessarily bad for you, but it most often doesn't live up to the hype. These 'normal' foods do! ๐Ÿ™Œ๐Ÿฝโ € -โ € The foods you see listed here are just normal foods that you can find in any grocery store, but they are packed with all the good stuff that your body needs. ๐Ÿ‘Œ๐Ÿฝโ € -โ € Do you buy stuff that is labeled as a superfood? And which of these foods listed here is your favorite (mine is salmon ๐Ÿ˜„) let me know in the comments!โ € -โ € Picture by @FitnessFT_โ € #health #healthy #superfood #superfoods #eatingclean #cleaneating

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