- FIT BITCH -

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Posts tagged fitspo

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So I’m going back on protein shakes.

This means I can’t label myself as a vegan anymore. I’ll still eat meals and snacks like a vegan, but these particular shakes contain a certain percentage of whey. Yes, I could go for vegan shakes, but the truth is that I have, and they did nothing for me [tasted awful], and gave me no energy for the day.
Sculpt is the brand I used before when I hit my best weight, so I’ll be on it again. They taste soooooooo good, it’s very affordable, and gives me so much energy. Not sure if they sell it internationally, but for all y’all Aussie girls, I recommend it!

xx

Filed under health fitspo weight loss diet

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THE 5 RULES OF LEAN EATING

Your guide to melting fat for good!

RULE#1
EAT FIVE MEALS A DAY
That’s three square meals and two snacks. In the study published in the American Journal of Epidemiology, researchers found that people who ate four or more times a day had half as much risk of being overweight as those who ate three times or fewer. But don’t take that as an invitation to eat three feasts and two 900 calorie “snacks”

RULE#2
FILL UP ON FIBER
"Fibre is the best food you can eat when you’re trying to lose weight", says Jose Antonio, Ph.D., the director of the International Society of Sports and Nutrition. Here’s why: it slows your rate of digestion, which keeps you feeling full longer and reduces sugar cravings. And because it binds to other foods, fiber helps hustle calories out of the body. In fact, a study determined that people who consume 24 grams of fiber daily earn a 90-calorie free pass. Your goal: 5g fiber at each of your 5 meals.

RULE #3
PUT A LIMIT ON STARCH
You can learn alot from history. Since 1980, the average person’s calorie intake has grown by 500 calories a day, nearly 80% of which can be attributed to carbohydrates. Simultaneously, the prevalence of obesity has increased by 80%. The lesson: cap your intake of the most carb-dense foods- starches such as grains and potatoes- at a total of two to three servings a day. [One serving is the equivalent to one slice of bread, 1/2 cup cooked pasta or rice, or one potato] And, as a rule, empathize the highest-fiber, least-processed versions of these foods- breads, pastas and cereals that are made with “100% whole wheat”; brown rice instead of white; and whole potatoes, including the skin.

RULE#4
DON’T OBSESS OVER CALORIES
A good diet is effortless, calorie counting is not. See the disconnect?
By frequently eating the right foods- like those rich in fiber- you’ll eliminate hunger and simultaneously control your calorie intake, without having to track your diet to the tiniest detail. The result is simplicity, which increases the likelihood that you’ll stick to the plan. [Note: if you’ve followed all the rules and still can’tlose weight, then start counting them] Keeping with that, here’s how to round your diet- and lose your excess baggage with ease.
- Never restrict your produce intake. Regardless of how many fruits and vegetables you consume to meet your fiber quota, you simply can’t get enough of these foods. With the exception of potatoes, they contain very few calories, very little starch, and a wealth of fiber. Consider them a nutritional freebie.
- Have some protein with every meal. At each meal, try to to get a serving or two of high-quality protein- yoghurt, cheese, milk, meat, eggs, nuts, tofu, etc.
- Don’t be afraid of fats. Fats can make yu thin. By replacing some starches with fat- which takes longer to digest than carbohydrates- you’ll stay full longer. Get a serving of nuts, seeds and avocado in your meals to reep all the benefits.

RULE #5
RISE AND DINE
Never-mind what you’ve seen at Denny’s- overweight people skip breakfast. University of Massachusetts researchers recently discovered that people who don’t eat in the a.m are significantly more likely to be obese than those who make breakfast an everyday habit. Try to make a habit of always eating your first meal of the day within an hour and a half of waking.

Filed under health fitspo thinspo weight loss tips Women's Health

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Took this shot last week. I wanna tone up my legs a bit more, but today I&#8217;m pretty happy with my progress. Just a few more weeks and I&#8217;ll be my old self again XD

Took this shot last week. I wanna tone up my legs a bit more, but today I’m pretty happy with my progress. Just a few more weeks and I’ll be my old self again XD

Filed under me health fitspo

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DAILY INTAKE 11-10-11

BREAKFAST: 1 pink lady apple [was meant to have a mango, too, but it was unripe] [300kj], rye cruskit with peanut butter [500kj]
SNACK 1: edamame [400kj]
LUNCH: berrie smoothie [1000kj] and a couple of falafels [300kj]
SNACK 2: falafels with hommus [500kj]
DINNER: paprika bean dish [1000kj]
SNACK3: dried fruit and nuts, dried cereal [700kj?]
DRINKS: x2 english breakfast teas [100kj], x1 green tea [0kj], water
TOTAL: 5800kj [Wth, why is it so low?! It felt like I ate a shitload!]

EXERCISE: x2 15 minute brisk walks in the city [300+ cal/ 1500kj], 20 min jog + stretches [300 cal?/ 1500kj]
TOTAL BURNED: apx 3000kj

I really thought I ate alot of food today, so it’s shocking to see my calorie intake’s so low. The fuck…

Filed under health fitspo daily intake food