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🔥 JOURNEY, NOT A RACE 🔥 #TransformationTuesday
Struggling to find the right diet plan to lose weight or hit a plateau? Read below for recommendations from my personal weight loss journey. If you find the post useful, make sure you tag a friend and spread the message 👇🏽🙏🏽
🔥 LOSE FAT
First of all, you will not lose weight or burn fat unless you’re in a caloric deficit. As a general rule of thumb, eat 10-12 calories per pound of body weight. If I take the example of an individual who weights 200lbs, they should be eating within the region of 2000-2400 calories. However, this number is influenced by your daily activity. If you’re very active (hit the gym 4-5x a week + 10k steps everyday), you can probably eat in the region of 3k calories and still burn fat. 🥩 I cannot stress the importance of focusing on your protein intake, especially when you’re in a caloric deficit to preserve muscle mass. Eat around 0.8-1g per pound of body weight.
🍼 Protein shakes aren’t a necessity, but are convenient and will NOT magically build muscle 😭
🥚 Recommended Dietary Reference Intake (DRI) for fat in adults is about 20-30% of your total calorie intake
🍚 Remainder of your calories should be achieved through carbs. If you need to cut down, I would recommend eating your daily intake around your workouts to fuel and recover
VEGETARIAN PROTEIN SOURCES 🌱
Quinoa, tofu, lentils, chickpea, hempseed, beans, cottage cheese, greek yogurt, ezekiel bread, oats, nuts 🥜 etc.
⚡️comfort zone 😈
Are you guilty of being in your comfort zone?
I am often to be honest. Because how do you know or you leave it? In order to conquer the comfort zone you have to constantly ask yourself if You are in it.
Being uncomfortable is scary and hard, but that's where the magic happens 🙏🏼 CHANGE! And you know what's scary? Exactly that; changes. #comfortzone