Category Archives: Food

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When it comes to eating, you actually have to like the way you eat. I have seen multiple posts in the new year, of people posting chicken and broccoli, plain salads, and odd looking green, brown juice concoctions, with comments of how they have to stick with it miserably, until a certain date or until they reach a certain goal.

Here is where the problem lies. If you do not enjoy the way you eat, you will not stick with it long term, and you will not get sustainable results. You may drop a few quick pounds short term, but long term they will come back on quickly, which turns into a constant yo-yo diet cycle, of on again, off again eating. How much you restrict yourself right now will determine how much you indulge in a few days, weeks, or months.

It IS possible to maintain lose fat or maintain your physique and like the way you eat. Now I like chicken and broccoli, but I also like chocolate and peanut butter too. I like pizza and ice cream as well. But I also know I can’t have everything all the time and maintain my weight. More so than what I eat, my mindset has shifted about how I think about food.
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I have developed a simple palate. Over the years I have experimented with different types of eating and did go through a phase where I did not want to put a sprinkle of salt or a hint of salad dressing on my food. Healthy? Not so much. But what I did learn during that time, is that I don’t need food to be as salty or as sweet as it is usually prepared. Steamed brown rice and veggies. Love ’em. Peppered chicken breast. Love that too. A starbucks with one pump of syrup. Perfect amount of sweetness. Uber salty and sweet food doesn’t taste good to me in large amounts. I love my sample bites, which you can read more aboutwhere to buy dapoxetine in usa, but I find that I feel better with less salt and sugar, and still really enjoy my food!

I don’t eat a cheat/treat meal unless I feel like it. And I don’t even call it a cheat/treat meal. I call it eating.  A friend told me that she had a treat meal, not because she craved it, but because she deserved it. I have even experienced this myself. I would eat perfect all week long and then get to eat a cookie on Sunday night because I had earned it. Even if I did not feel like it, I would still eat it.

One of the biggest misconceptions we have about food is the way we think about it. We think we earn food. We think we train so we can eat. No, we eat so we can train. We eat so we can move. We eat to be social. We eat to survive. Justifying our food choices is one of the biggest sabotages we can make, because no matter the situation we can always make it seem ok to overindulge, and ok to eat too little or too much. When you are justifying your choices, you can never be wrong. You never have to take responsibility You can get away with anything you claim to be right in your own head.

On your birthday do you deserve birthday cake? No, you make to choice to have it because you want it.

6-8 meals is not all that it is cracked up to be. Eating multiple times throughout the day CAN be good for the metabolism, if it works for you. But don’t automatically assume that it’s your key to success. Eating that often can be stressful. Prepping Tupperware can be stressful. Sometimes we eat, even if we are not hungry, just because we are “suppose” too. And what if you go out to dinner? Are you suppose to cut that meal into a 4th because it is too big to be a normal meal and you have already eaten 7 times today? I really try to eat when I am hungry, and always eat within a couple hours of waking. Sometimes I eat often throughout the day and other times I eat less. It often depends on how I am feeling that day.

I think that is the ultimate key to our success and that is why I can’t wait to share YOUR Meal Design (your, own, unique, rules) which is 30+ pages of strategies, recipes and information on how YOU can create your own meal design suited specifically for your needs.

Sign up buy dapoxetine in uk to get on the list so you are alerted when I release it! And in the meantime enjoy the way you eat. 😉

 

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From experience, I will say that I know what it feels like to “feel” like you are doing everything right but not getting the results you want. Many times I have had to own it, take responsibility and dig deep to find what was in the way of my goals. Here are a few things that seem “right” but can hinder results.

Exercising too much. The trouble with too much exercise is the more you do, the more you need to do to maintain and get results.  I am all about the least effective does when it comes to exercise. What do I need to do to get results with the least work/time possible? Can I condense more work into less time rather than exercising for hours on end? I can! Exercising TOO much, with eating TOO little also sets us up for hormonal imbalance. When was the last time you decided to get strict, exercise more, eat less and it actually worked and lasted? I train in the weight room 3-4 days a week with a short metabolic bout at the end (6 minutes or less). Everything else I do is “fun” for me. Yoga, pilates, swim or hike to name a few. I find these activities to be more relaxing and restorative than consider exercise.

Overdoing healthy foods.  For me foods like peanut butter, eggs, turkey chili and sweet potatoes are all great choices but eating them in high consumption will not help me reach my goals just because they are healthy. Do I eat these things often? Absolutely! This fabulous egg and bacon dish below is fine in moderation but probably not best to eat the whole thing. Also foods like gluten free cookies, low fat yogurt, and paleo bars all give us a sense of being healthy but can negatively affect the results you are seeking.

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Feeling successful if you are starving. I heard this comment from 3 clients over the course of a week awhile back and just said. “You what?” (Like rachel from friends. 2:10  in to the clip cheap priligy dapoxetine , or watch the whole thing for a good laugh). Anyways, I have learned that people associate feeling really hungry/starving with being successful in weight/fat loss mode. A couple things here. This can set you up for binging later, increase your stress levels (if you experience chronic stress in life this is especially NOT a good idea) and can potentially slow your metabolism depending on certain factors. I am not a huge advocate against skipping meals…if it works for you. If you have fat to lose and goals to reach and skip meals on a regular basis, the proof is there that is does not work for you. If you skip means, have high energy and have great results, go for it. But if you are really hungry or starving, you body is truly requesting fuel. Please eat.

Justifying your choices. This is referred to as the health halo. For some reason we feel better when we justify our food choices. You ate a salad for dinner so it is ok you had dessert. You didn’t eat all day so it is ok that you had 4 drinks at dinner. You worked out so you deserve that burger. Now there is nothing wrong with dessert, drinks or burgers. It is the association we put with them. So lets rephrase them. You are eating dessert because you want it, you had 4 drinks because you decide to, and you didn’t earn that burger you are just eating it.

 You are too impatient. But I want it now! ( You can look up that Willy Wonka video on your own. Phrases just keep coming to me to day as I want it to sound as you are reading it). Doing a quick detox or super strict diet gives us results sooner, it does. The problem is, it doesn’t last and most of us want lasting results. Envision yourself in 3 months, knowing that you stressed out for 21 days to lose weight  and you did and now you gained it all back. I would rather look back over the course of the year with results instead of a glimpse of them coming and going. A year is really not that long when you compare it to a lifetime.

You do not trust the process. You dont trust your workouts will get you to wear you want to be because you do not see results now. You do not think a month of eating healthy and moderately and a 3 lb weight loss will eventually lead to a 20 lb weight loss. Think of weight loss like a child learning to walk. They don’t go from laying on their back to running around the house in a matter of weeks, though it may seem like that. It is a slow, consistent, deliberate process filled with trial and error. Do kids never not learn how to walk? Rare cases I am sure, but they use their limitless mindset, to keep going and keep trying until they get to where they want to be.

The point being that small, consistent habits, day in, day out, with a little bit of failing, learning and sticking with it, go along way!

Can you learn to trust the process?

Can you implement patience?

Are you justifying food in certain situations?

Are you using food as reward or punishment?

Can you find ways to exercises less but more intensely?

These are great questions to ask yourself! Take an inventory about what is and isn’t working for you and please eat when you are hungry! 🙂

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Exactly one year ago this month I launched my website and blog, The Fit Life with Adele, knowing one thing for sure! I wanted to share my knowledge and love of health and fitness with others and help people along the way.  Coming off one of the most emotional years of my life, I intended many of my posts to be fitness related only, but couldn’t help but share my personal struggles and challenges as well. The strength in independence, importance of self acceptance and lessons in trusting the timing of my life were equally as important as my beloved squats and simple recipes. Hence the mindset focus of many of my posts. 🙂

With all my blogs this year, I do not think I created one saying exactly what The Fit Life means to me! And exactly what I want to convey to my readers about my philosophy of food, fitness and life. And at the end of all this I promise, I do have my Healthier, Blueberry, Cobbler, Crisp recipe for you!

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Why do I encourage training with heavier weights?

It is pure empowerment in life.

I believe in being strong. And I believe physical strength begets mental strength. It builds confidence. It increases motivation. It creates freedom in your life now and in years to come. There is really no way to describe leaving a challenging workout, feeling you are on top of the world and can conquer anything. We NEED that kind of limitless feeling in our everyday lives to help us realize our full potential. I truly believe that fitness and wellness lead to empowerment, self actualization and each person has their own unique formula to achieve a fit and healthy lifestyle.

What is this eat simply business all about?

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It is my eating philosophy. It is kind of boring and it may or may not have grabbed your attention. It is not as enticing or interesting as Paleo, IIFYM, gluten free, whole foods only, and in the past couple years I even threw my clean eating title out the window.

I don’t eat strictly organic or only whole foods (though I believe they should be eaten more often). The thing is I really truly love veggies, fruits, omelets, chicken, peanut butter, coffee and chocolate. I do use artificial sweeteners on occasion,  I like to chew gum, and have protein shakes and bars weekly. I am not a sugar or salt fanatic and have acquired a taste for foods that are more on the bland side. Don’t get me wrong, when I have a piece of pizza or chow down on some ice cream it is ah-ma-zing, but I love plain brown rice and steamed vegetables more often and it makes me feel better too.

I turn down dessert and drinks when I don’t feel like it and say yes when I do. I don’t fast or do detoxes or juice cleanses, but I have found a way of eating that I enjoy, and while sometimes I struggle with food, I never feel deprived! Fitness and food does not have to be complicated. It should enhance your life, not be a burden on your life.

What up with all this mindset stuff floating around on your posts and blogs?

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Because honestly, its not really about food and fitness. Everyday I find myself in conversation with someone who is not enough.   I often experience not feeling enough. Yet in this world we all strive for love, purpose and belonging. How do we achieve these things without a full sense of self?

Brene Brown says it best. “If we want to fully experience love and belonging, we must believe that we are worthy of love and belonging.” When we worry less about what other people think we can focus more on our own worthiness, our own process and be content right in this very moment, not when we have achieved some lofty goal. Not when we have more money, are more successful, own a home, lose weight or go on vacation. When we can have compassion for ourselves and find gratitude in every situation, we realize that we have enough and more! Compassion and gratitude are underrated. It is not something we automatically achieve either, it is something you have to be intentional about every single day.

Where is my blueberry cobbler crisp you promised me?

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Okay here it is! 🙂

Filling Ingredients:

  • 3 cups of frozen blueberries (or fresh)
  • 1/2 heaping tsp of cinnamon
  • 6 packets of truvia
  • 1 tsp of lemon zest
  • 2 tsp of constarch

Topping Ingredients:

  • 1 cup quick cooking oats
  • 1/2 cup of gluten free flour (regular flour can be used too)
  • 1/3 -1/2 cup of coconut sugar
  • 1 heaping tsp of cinnamon
  • 1/4-1/3 cup of butter melted

Directions:

1. Preheat oven to 375.

2.Mix all the dry toppings together in a large bowl. Drizzle the melted butter in and rub the mixture together until the butter is evenly dispersed.

3. In a separate bowl, mix the cinnamon, cornstarch, blueberries, lemon zest and truvia and toss until the berries are coated.

4.Spray a 9×9 dish with cooking spray and pour the blueberry mixture in the dish. Sprinkle the topping evening over.

5. Bake for 40 minutes.

6. Remove and cool.

7. Ice cream is a great pair, or if you are a health nut like me you can eat it as a snack with greek yogurt or cottage cheese.

The leftovers were just as good, if not better!

Thank you for being a part of my journey! Here is to 2015!

 

 

 

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I guess you could say I am a clean eater in recovery.

Clean eating used to seem so inline with goals. Eat foods as close to a minimally processed state as possible, eat 5-6 meals a day, drink 2 liters of water, avoid products with sodium or sugar, only eat ingredients you can pronounce, give yourself one treat meal a week. It sounded so streamlined and ideal, but what I found is that instead of eating with ease, it actually created a lot of stress with eating, creating a dynamic that food was either good or bad, on or off plan.

In the past year or so I really have turned from labeling myself as a “clean eater” to more of an intuitive eater. Eating based on what is in line with my goals, making me look, feel and perform my best.If I want dessert I have it, if I decline I feel ok with it. I might make paleo cookies but that doesn’t mean I won’t eat my greek yogurt later. I might try a gluten free recipe but that does not mean I will not eat pasta the next day.

While I realize I have complete control on how I choose to view food here are a few ways why I think the concept of clean eating, and other forms of set, standardized eating, sets us up for failure and a few ways I have learned to shift my mindset, and how you can too.

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1. It gives food a good or bad name. Chicken and steamed vegetables = good. Cookies and pizza = bad. If you have chicken you are on plan, if you have cookies you are off plan. I do not want to be on or off a eating plan. I may have moments where I want to get back on track, if I eat too much and notice my jeans a bit tighter or my energy levels suffering, but ultimately I want food to be food.

2. It is impossible to have a social life. How many times have you stressed about having to go to an event where you know it will be difficult to make good food choices or any food choices at all because they are “off” plan.  You may fear that one night of food that is off plan, you will ruin your diet all together. That may even be the reason you choose to follow a certain way of eating because you don’t trust yourself that you will be able to stop at one cookie or one glass of wine.  You may fear you must have a plan or else you whole way of eating will go down the drain. You are not alone, I have been there.  But I have also learned that being super strict leads to less enjoyment with food and the social joy that goes into celebration with food.  The good news is you can still make healthy food choices where you go, or a bring a dish yourself. And this is the perfect time of year to practice TRUST in yourself and your eating choices. That you can go out and enjoy food and drink without going overboard.

3. It can develop a poor relationship with food or how you think about food. Sometimes eating turns into defining who we are. When we eat “good” food, we are in turn good. When we eat “bad” food, it defines our worth as bad. When we cannot stay on plan we feel guilt and anxiety and when we do stay on plan we are worthy. Here’s the best thing you can learn to do. Eat in a way that is in line with your goals, and when you have that cookie (because you can still have that cookie) do not stress over it.

4. It is not sustainable. It doesn’t matter what type of eating you choose to follow, clean eating, zone, paleo?  The question is, can you stick with it day in, day out, without anything “off” plan. Why? Because dictated types of eating do not align with our lives and our desires. Birthday parties, vacations, drinks with friends, holidays etc., are all a part of life. And I can’t think of ANYONE who follows a certain way of eating exactly to a “T” every single day of the year. How do you know if your diet is working for you? You can sustain it 365 days a year! If you can good for you, you are one step ahead of the game.

So what do I do to counter what I have been practicing for so long?

If you have followed me for some times you know I talk about my AES (Automatic Eating Strategies) quite a bit. My Wine and Cupcakes newsletter was probably the best way I could possibly explain to you how I think about food and my day ahead, and while it may have seemed complicated, it really is effortless to me. These tools I have developed help me eat in line with my goals, while not feeling deprived. Super strict is not the answer but eating with reckless abandon is not either. I know if I eat that way I will not feel well either.

1. Use my Automatic Eating Strategies. Some include thinking about my day ahead and making my choices in advance, always taking an apple or protein bar with me wherever I go, so if I am in a bind and need something to hold me over, I am covered. I eat lean protein and vegetables often throughout the day and something with protein and carbohydrates post intense workout. I always have something chocolate every single day.

2. Sample bites. I love taking bites of other people’s foods and this usually works best with people I am super close with, ha! I think sampling my boyfriends foods has been one of the best things that have happened to my eating habits because I get to taste everything but binge on nothing. My boyfriend is also pretty good with moderation when it comes to sweets. He can make a pint of ice cream last two weeks. Just a bite a day. For other tips on eating out click where to buy dapoxetine in nigeria

3. Do not give food a name. Sometimes I still have a hard time with this one. I really try not to label food as good or bad, on or off plan. When it comes down to it, it is just food. It is food that is used as energy for our body. It is food that we use to enjoy social gatherings and it is is food that allows us to live our daily lives, and yet so much stress surrounds food now a days. Our food choices can keep us healthy or not, but they surely do not define us.

 

 

 

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I use to fear eating out. I mean, I liked it and all, but I feared the lack of control around delicious food and large portions. For a long time I associated eating out with being unhealthy.

While typically, yes, cooking at home for yourself is a better way to know exactly what you put in your food and to control exactly what you want to eat, eating out does not have to be the enemy.

In fact, I know many fit and healthy people who eat out often.  And depending on your schedule it could actually benefit you from time to time. Maybe you are a busy mom, a grad student, work 60 hours a week, or  hate cooking.

You can still have a healthy fit body and eat out. You shouldn’t have to utilize every ounce of willpower but you do have to have some strategies in place to help you make better choices because the reality is you can not just simply eat what you want all the time.

Today I have you covered with my top 5 tips and tools.

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And you guessed it, my first tip, has nothing to do with food itself, simply the mindset.

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I first read this in a book encouraging love and self acceptance, Daring Greatly, by Brene Brown (a must read by the way). While this thought was intended more for self compassion, I couldn’t help but immediately apply it to eating and working out. Just because you do not have access to exactly what you want to eat does not mean you still cannot make good choices! 

Just because you cannot eat in accordance to whatever way you choose to eat when eating out does not mean you have to throw it out the window altogether. You can still be “good” without having to be “perfect.”

OK now lets get to the food….

Be Aware of Nutrient Content.

Restaurants have nutritional information now (if it is not on the menu, you can ask) so you at least have a better idea of what you are really eating. At restaurants I try to make my choices as close to 600 calories or less as possible, seems like a lot but not when most meal have 1000 or over!  If you are hungry and you knew that a grande, Starbucks Frappacino had more calories than an In N Out burger (bun and cheese included) wouldn’t you go get that burger?

I often hear people complain that they do not want to know the nutrient value of what they are eating, because they are eating out and it ruins the thought of what they are about to eat, it’s simply another tool for us to have at our fingertips. If you don’t care than ignore it, but I personally appreciate the added information.

(Check out my latest blog in case you missed it with my food choices during my weekend of eating out, buy dapoxetine in south africa .)

Choose Wisely.

Get use to the idea that you CAN have whatever you want but not in the quantities you want. It doesn’t mean you are depriving yourself, it is just reality. If you want to feel good, look good and have the proper energy for daily activities and workouts avoid overeating food that makes you feel crappy.

So rather than having a drink, the bread basket, dinner, and dessert, I choose strategically.  I am going to have my protein, veggie based dinner and a drink or I am doing to have a small serving of pasta but no bread or no drink. I am going to eat that delicious burger but skip the fries completely. Is it the best choices to get fantastic results, no, but you could do so much worse!

Ask for what you want.

Most places will take specific recommendations. Sometimes, not always, I ask for no oil or butter on my veggies or for my chicken to be grilled not fried. Most places will do this, no question, no problem.

Also this is my favorite salad ordering tip: When I order a salad, I almost always  ask to remove ONE thing, not everything (crispy onions, cheese or bacon). I take away that one thing, which is usually high in calories and fat, and still get to enjoy all the other goodies.

 Sample bites. 

In the listed blog above, I also talk about how I sample bites of other people’s foods. This of course works only with people who you are close with, but can also work at buffets, family gathering, anyplace where there is an abundance of typically “off-limit” foods.

Food doesn’t have to be off limits and this allows you to taste everything without going overboard. I get the satisfaction and really do not feel deprived or the need to eat those more indulgent foods in their entirety.

After reading this, it may seem a bit overwhelming, or complicated but really once you start to practice these things it becomes effortless.  I could end up at a Mexican, Italian, Chinese restaurant, a college sporting event, a friends birthday party and I will STILL make choices that support feeling good and supporting the energy my body needs.

Here’s to effortless eating!

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Overnight oats can be made so many different ways ( and make for a very simple, ready to-go breakfast) but I saw my apple pie spice in the cupboard and new exactly what I was going to use it for!

Apple Pie Overnight Oats

Ingredients:

1/2 cup dry oats

1/3 cup of almond milk

2 spoonfulls of no sugar added applesauce

Cinnamon to taste

Apple pie seasoning to taste

1/2 cup 2% greek yogurt (I use Fage)

1 tbsp of truvia/stevia or honey to sweeten (optoinal)

1 small red apple

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Combine everything in a bowl (except the apple, though it would probably be good), cover in the fridge and let set overnight. In the morning dice an apple on top, sprinkle with cinnamon and you are good to go.

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If there is one thing every single one of my clients have in common it is that they are working towards changing or improving their body in someway. They want to move better, feel better and  look better. Do you fall into any of these categories?

While exercise and movement are essential I want to talk food today and the common mistakes people are making in terms of eating and nutrition that are halting fat/weight loss.

Mistake #1 – Not Changing What Isn’t Working

One of the main problems I see is that individuals are not changing what isn’t working. If you do not see some decent progress within, let’s say a months time,  maybe it is time to change what you are doing. Don’t get me wrong, huge change can take years, but if you are doing the same thing now as you were a few months ago, and you have not noticed any change, progress or improvement, something you are doing simply is not working.

Progress can come in all forms, in strength, in feeling better, in weight lost, in inches lost, in higher energy, but what I want you to ask yourself one question right now. Is what I am doing working? It’s a simple yes or no.

Mistake #2 – Following A Meal Plan

I have been there, done that and followed a meal plan to a T! But the truth is most people do not get LASTING results on a specific meal plan written out or the latest sugar detox, low carb or even clean eating plan.  Wanna know a secret? In college I did the slim-fast diet for about 3 months. Shake for breakfast, shake for lunch, meal for dinner, fruit in between. You know what happened? I got really skinny (probably skinny fat) and one day I had a realization! How am I going to go back to eating real meals? I will gain all my weight back. I can’t drink shakes for the rest of my life.

That is EXACTLY the problem with meal plans. They are not sustainable. What happens when you go off it? Will you be able to maintain it? What if you go to a BBQ? What if you have dinner at a friends house? What if it’s your birthday? You can find all kinds of meal plans online, in magazines and I could write you one right now that will look exactly like those. But truth is will you follow it? For life? No, you won’t and I don’t blame you because I wouldn’t either and life is to unpredictable and you want a way of eating that works ongoing.

Mistake #3 – You Are Eating Too Little And Exercising Too Much….And It’s Actually Ruining Your Metabolism And Messing With Your Hormones

I know, I know you are sick of hearing this and think there is no way that is the problem in changing your body and losing fat. I hear from many people that they do not feel they are on their way to fat/weight loss unless they are hungry all the time. But there is potential that you are just driving your metabolism down a deeper hole that will be hard to get out of. Check out this video by Metabolic Effect who explain their model on how to change your body while not destroying your metabolism.

Mistake #4 – Not Eating Enough Protein, Carbs or Fats Or The Wrong Combination 

Why is this important? Lets keep it simple. I am going to throw some numbers at you but I want you to just keep them in your mind as a general guideline.

Protein – Protein helps build lean muscle and keeps muscle which will help your body burn fat efficiently. Repeat that, more muscle will help your body burn fat more efficiently. A good guideline is to eat .08- 1 gram per pound of bodyweight.

Fats – While it is still important to be aware of your intake, fats are not the enemy we have made them out to be. Fat is also a major fuel source for your body and variety of fats help reduce inflammation, regulate hormones and actually assist in fat loss. A general guide is to eat .5 grams per pound of bodyweight. If you weigh 150, that would be about 75 grams of fat. Really? Yes I’m serious. 🙂

Carbs- The rest of your diet is carbs. Especially if you are active carbs provide energy to the cells in the body. They are stored glycogen in your muscle and give your body useable water and energy. Often when diets are low in carbs, people overcompensate with fat and cannot find a balance between the two. A high carb and high fat diet is the worst combination.

Solution: Ok, I don’t want you counting calories or macronutrients for life but finding the unique formula that fits you, does take some work in the beginning. Because everyone is individual I cannot give one piece of advice to everyone who is reading. I will continue to research until I find the magic formula that works for everyone but until then here is what I have for you. 😉

Now keep in mind you can try simply eating and exercising moderately and monitor your hunger and craving levels to make sure you have a proper amount of energy for the day. It can be that simple for some people but if you need some numbers and you need some tracking and accountability, this is what I suggest. It may require a little tracking in the beginning but will hopefully become effortless over time. That is my goal for you! To have your way of eating become effortless for you while maintaining the body you want. If you have no idea where to start I suggest the following.

Week 1- Become Aware.

Use the myfitnesspal app and set your calories and macronutrients at 40/30/30 (40% carbs, 30% protein, 30% fats).  This is a basic percentage to the numbers above, but the point is that you need to start somewhere and alter it to what works for you! Track it for a couple days just to see where you are. You may find you are eating way to little or too many calories or way too little or too much fat.  Find the 40/30/30 balance. Try to adjust your diet to get close to these numbers for a few days.

Week 2&3 – Track and be patient.

Once you are there you can try to eat to meet these numbers for 2 weeks. Evaluate your progress and see how you feel. Do you have energy? Are you seeing any results?  Are you starving all the time? Sometimes you might need less calories, sometimes you may need more. Sometimes you may need more carbs, sometimes you may need less.  Then adjust. Myfitnesspal has a little chart that will show you exactly where you are.

Week 4- Adjust. 

Low on energy? Perhaps add more carbohydrates and reduce fat. Not seeing any physical changes? Perhaps lessen carbs. You know your body better than anyone. Use your instinct but if you have no clue where to go shoot me an email and I will help you. 🙂 You must find YOUR individual plan however I do want to give you once last piece, ok a few pieces of advice.

Trust yourself. And the process.

Be gentle with yourself.

You are more than your body and how you look but you do want a healthy body.

You are doing your best and you know more than you think you do.

If this does not work try again.  Be persistent.

Remember if you have any questions you can contact me via email here: buy brand dapoxetine. I love talking health and fitness and I love to help.