Better Fit Life

We all sometimes struggle for motivation, when I look where I was starting and remember how much work it actually takes makes me wanna do more.

I've come this far not to only come this far 😈

Losing weight is not the hardest bit, anyone can lose weight just stop eating so much and move ur ass a little bit 🤓

It took me around 8months to actually lose weight from 105kg to 67kg. I was maintaining that for a year staying at ridiculously low calories I'm talking around 1000 calories and I was literally stuck skinny fat wasn't losing anymore fat while training every single day, wasn't gaining muscle either, was always tired and grumpy.

Last year in May I have started reverse dieting trying to build more muscle mass. That was the best decision ever 😊😊😊 Yeah I have gained some fat with it but it was sooooo worth it. My maintenance calories are around 2500 calories now, so I imagine my cut will be much more fun this time 🤓🤓🤓Just not sure when this is happening.

Daily Overcoming 🏋️‍♂️ ✔ Comment and Tag a Friend 👥👤 To be Overweight Winner 🥇

Make your weight loss easier - Focus on Volume!

By focusing on foods that are lower calorie and higher volume, you’re going to fill up on fewer calories. Instead of eating less food, you’re actually eating MORE food with fewer calories in order to help you reach that deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀

These are just a few examples, but there are hundreds of other changes you can make. Instead of having a handful of granola in the morning, start enjoying a bowl of oatmeal for the same calories. Instead of a side of cooked spinach that shrivels down to virtually nothing, enjoy a side salad of spinach for a ton more volume. Instead of snacking on pretzels, enjoy a shitload of popcorn.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀

By focusing on foods that are high in volume (and that you still enjoy), you’ll be able to achieve a deficit without making yourself miserable.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀

6 Types of Meals That Support Fat Loss

Eating for fat loss doesn't have to be complicated, time consuming, or unenjoyable.

In fact, it can be quite the opposite if you know how to do it right.

The reason these types of meals make it easy is because they're high in 4 things:

✅ Protein

✅ Fiber

✅ Water

✅ Volume

Making them filling while still being low in calories.⁣ And by using low calorie sauces and seasonings, you can make them flavorful and delicious.

And they aren’t hyper palatable, so you won’t feel the desire to keep eating once you’re done, like you would with a slice of pizza.⁣

If you’re struggling to come up with fat loss friendly meals that are simple to prepare, keep this framework in mind.

Pick your protein, decide what veggies you want to go along with it, then use one of the 6 S's to turn into what you want.

To feel even more satisfied, you can add a starch to go along with it. A little bit of fat is ok for flavor but careful not to go overboard cause those calories can add up quick.

Stick to this template for your 3 main meals while and you really can't go wrong.

credit: @marcinevin

The Best Workout For Flatter Belly?

Our belly is the most difficult area to shred fat off. But with the right workout plan and the right way of completing them, that flatter belly is possible. 💪🏼.Follow us for everyday very useful Weight loss and Nutrition Tips.

Credit: Thesquatchallenge.

It is vital to have awareness of the most healthful foods to ensure a wide a range of nutrients in the diet. A balanced diet is the secret to healthful eating.⁣.

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5 STEPS TO MAKE WEIGHT LOSS EASIER.

Weight loss can be difficult, but that is mostly because there is so much information about it out there. The key is to keep it simple and basic for yourself. ⠀💪🏼⠀-⠀⠀There is absolutly no benefit to making things harder and more complicated than they have to be, these 6 tips will help you:⠀👇🏼⠀⠀⠀

1. Know how much you need to eat to be in a deficit. This might sound simple and obvious but the most obvious things are often forgotten. If you don't know how to do this you can send me a DM, and I'll help you! ⠀⠀⠀⠀

2. Eat your veggetables, they are not only really healthy. They're also packed with fiber which will keep you satiated for a long time! Add them to every meal where possible. ⠀⠀⠀⠀

3. Drink enough water, not only food is important for weight loss. Your hydration is as well. Make sure you drink enough water troughout the day!⠀⠀⠀⠀

4. Find activities you like. It is way easier to sustain something when you actually like it!⠀⠀⠀⠀

5. Be patient. The most important and also the hardest one!⠀⠀⠀⠀

6. Learn to love the progress. Sometimes you’ll fall back, learn something new or different!

Something to think about ...

PERFECTION GUARANTEES FAILURE. Perfection is not a target, it's an excuse we tell ourselves to stay the way we are. By making the choice to eat perfectly or poorly, you'll always choose poorly because you know you can't hit perfection. Perfection is not a real standard, it's setting you up for failure. And then you make one bad choice during the day and you think the day is ruined and you may as well start again tomorrow because today wasn't perfect.

PROGRESS OVER PERFECTION. Focus on making small improvements. Make the goal one step ahead of where you are now, and then when you hit that move it one step further again. You'll start to build momentum and soon enough you'll be living the life that you dream of...

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Do you agree? :D

❤️ Follow us to get daily Health & Fittness advices..

Never stop trying. Never stop believing. Never give up. 

Your day will come. 

-Weight is just a number, it's important for size !!! It's not easy but it's worth changing!-Don't wait for the opportunity, start right away.

What is the Worlds Healthiest food?

_LEMON / LIMES🍋Contain Vitamin C, B6, potassium, folate, flavonoids. SWEET POTATOES🍠Vitamin A, C, B6, manganese, copper, pantothenic acid. GARLIC🧄Has potent medicinal properties... SPINACH 🥬Folate, vitamin A, iron, potassium, calcium, zinc, & selenium. DATES🍁Calcium, iron, phosphorus, sodium, potassium, magnesium & zinc. GINGER🌱Treats Nausea, Reduces Muscle Pain & Soreness. CUCUMBER🥒Multiple B vitamins, helps ease feelings of anxiety… ONIONS🧅Fight Cancer. Improve Heart Health. Lower Blood Sugar Levels. Healthy Digestion. Maintain Bone Health. SPROUTS🌿Vitamins C, A, & K, B6, fibre, manganese, riboflavin, copper, protein, thiamin, niacin, iron, magnesium, phosphorus, and potassium. BLACK CHERRY🍒Heart health. Antioxidants. Treats Gout. Reduces Inflammation. Potassium. TUMERIC🌱Powerful medicinal properties. Anti-Inflammatory. Turmeric Dramatically increases the antioxidant capacity of the body. SOURSOP🍀Reduce Eye Disease & infections. Anti-Inflammatory. POMEGRANATE🍅Vitamin C, Digestion, Anti-inflammatory, arthritis. AVOCADO🥑20 essential health-boosting nutrients fibre, vitamins E, B-& folic acid. COCONUT🥥Helps convert the LDL “bad” cholesterol into good cholesterols. BROCCOLI🥦Vitamins K, C, a source of folate potassium, fibre. MORINGA☘️Antioxidants & anti-inflammatory. Slows effects of ageing. BLUEBERRIES🌑Reduces DNA damage, Helps protect against ageing & cancer. CHICKPEAS🧆Diabetes prevention. Improved digestion. heart health. Protein boost. Antioxidant properties. Strong bones. Prevent genetic defects. PUMPKIN SEEDS🌻Contain magnesium & manganese to copper, protein & zinc. HEMP SEEDS🌱Vitamin E, phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron & zinc..

Health Foods that Taste Better than Junk Foods!

-🍓Strawberries. Eating strawberries has been linked to improved heart health, better blood sugar control and cancer prevention according to a study published in the Journal of Food Science and Nutrition.-🍫Dark Chocolate. Dark chocolate contains high amounts of fiber, antioxidants and minerals. It may reduce the risk of heart disease, improve brain function and protect the skin from the sun.-🧀Cheese. It contains high-quality protein and fat, both of which are linked with several health benefits.-🍿Popcorn. Popcorn is a whole-grain food that is high in fiber and relatively low in calories. It may improve digestion and reduce the risk of heart disease and type 2 diabetes.-🍠Sweet Potatoes. They are very nutritious, high in fiber and have a deliciously sweet taste.-🥑Quacamole. Avocaco is packed with amazing healthy fatty acids and a lot of fiber. Unsaturated fats contained in avocadoe keep you satiated for a longer time.-🥜Peanut Butter. Peanut butter is rich in healthy fats, vitamins, minerals and antioxidants. It is very filling and may help to prevent weight gain when eaten in moderation.-🍉Watermelon. Because of their water and fiber content, they should not cause major spikes in blood sugar levels.-🍧Yogurt. Probiotic in yogurt helps enhance the immune system and promote better digestive system.-Did I leave out some of your favorite health foods!?🤔🤔.

Credits @phetfit ✨

🌈 WEIGHT LOSS SWAPS If you’re trying to lose weight you need to be in a calorie deficit - You need to burn more calories than you consume from the foods you eat. I know it can get quite frustrating 😤 at times as it seems when you start a diet, you start craving all the foods that you should limit…I feel like when someone says you ✘ can’t have this or that, you start focusing 🙇🏻‍♀️ more on what you cant have, and it makes you want it more. You don’t need to cut out all your favorite foods you just need to be wise 🤓 in how you use your calories… If someone gave you 💰 $1000 you wouldn’t spend it on something you didn’t really like or want 😏. You would spend it wisely 🤓 - (well I hope you would). Look at your calories the same way. Make little tweaks that will save you calories so you can get a bang for your buck. Here are some of my favorite swaps that helped 🙋🏻‍♀️ me along the way on my journey - ➡️ swipe for more.. Hope you found this helpful 🌸 and are have a fab day 😎.Tag And Share 💚 😊 ..

💤 WHAT HAPPENS WHEN YOU DON’T SLEEP AND HOW TO SLEEP BETTER! by: corylrodriguez

  👉 Swipe to see what you can also do to make your sleep better! 🛌 Raise your hand if you know you don’t get enough sleep or your sleep quality is just not great! 🌿 If you are looking for CBD oil, check out my new line @onehealthycbd 📅 Now some people physically cannot sleep more due to their schedule , kids etc. In this case, since we can’t change sleep duration, we can simply focus on how to make your sleep quality better! 👀I also know there are quite a few people who could get more sleep if it were a priority, but they do not put it at the top of the list unfortunately! 📺 I want this to remind you to get more sleep when you have the opportunity vs watching another hour of Netflix at night. 🧠 Reduced Brain Function- Lack of sleep can lead to an increased development of a toxic protein in the brain that is called beta-amyloid which is associated with Alzheimer's disease and dementia. 🦠 Weakened Immune System- After just 1 night of missed sleep, there is a 70% reduction in critical cancer fighting immune cells called natural killer cells. ❤️ Pressure- When you sleep, your body naturally lowers blood pressure, so chronic lack of sleep can lead to a 200%  increased risk of having a fatal heart attack or stroke in your lifetime. 😩 Weakened Gut- There is a strong link between lack of sleep and your gut microbiome health. The gut bacteria starts to shift into a negative direction. 🤯 Smaller Testicle Size- Men who get 4-5 hours of sleep vs 7, have been shown to have reduced testicle size and much lower testosterone levels for their age. ⚖️ Disrupted Hormones- Lack of sleep throws off melatonin levels, cortisol levels and hunger signals. 📝 The recommendation would be 7-9 hours..

A balance of everything is key.