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natur-body · 3 years

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The Ultimate Guide On How To Use MyFitnessPal

Most of you I’m sure have heard of “MyFitnessPal”. It’s an amazing macro tracker app that helps you reach your goals, instead of guessing what you’re eating throughout your day. Before you read any further if you need more help with learning about macros I recommended you read “Understanding Macros” to get familiar with macro intake, how much men and women need per day etc.

There’s A LOT to learn, so start there then come back and read how to use this app to reach any goal you may have!

In order to track meals I suggest you buy a food scale first! You can’t estimate how much you’re eating all day! If you would love to learn tips and tricks to meal prepping read 10 Tips On How To Successfully Meal Prep.

report this adWhat are macros?

Macronutrients are what make up the calorie content of food. The 3 categories of macros are your protein, carbs, and fats. To reach your goals in an effective way it’s great to track how much protein, carbs and fats you’re eating every day! Every person needs a different amount. I do have a macro calculator that’s provided in my post here. “Understanding Macros”. Every calculator you find isn’t 100% correct, it’s just a rough estimate that will help you along the way.

Why is it important to track?

I believe you don’t need to track your food intake for the rest of your life, however I do recommend trying it and sticking with it for at least a couple of months. I think it’s important for us to get familiar with what we put into our bodies and exactly how much. Our body may only need 70 grams of fat per day, but you may be eating 110 grams or over, and that’s how you gain body fat. It can also be difficult to lose weight because you’re eating more fat or carbs then you really need. I don’t believe in cutting out any carbs or fats because we’re human and we need good fats and good carbs, and of course some treats here and there because LIFE! I know that since I started tracking my food intake, I’ve become more familiar and understand what it’s like to live a balanced lifestyle. It taught me I can have a slice of cake and eat it too, but to not go ham for the rest of the day. I really do truly believe it turned me into having a better relationship with food.

I haven’t tracked my food since COVID started happening. So it’s been 5 months. I’m sure I’ll get back to it again, but I promise you, you will see more results doing this just because you will be more on point with how much protein, carbs and fat you eat in a day. It’s not a lot of work if you start meal prepping ahead of time, that way your week is easy for you. Just grab and go with your meals that are already prepped and tracked!

Setting up My Fitness Pal

1. Download the app for free. You can upgrade and get more perks but free does the job.

2. Open the app and make an account or login from Facebook or email.

3. The app will ask you some questions before getting started. Goals, weight, age, etc. Enter everything to the best of your ability.

4. When you estimate your macros and get the numbers, add them directly into the app. Head to more > nutrition goals > calorie, carbs, protein, and fat goals. Here is where you will enter them manually with the percentages given. Just keep in mind that you will have to round to the nearest 5% increment unless you download the premium version. So your macros most likely won’t be correct 100%, so just make sure you memorize them and keep track that way. You will either have to eat more or less than what’s stated on the app, but no biggy!

5. You have the option of naming your meals. So the way it’s set up, is “Breakfast”, “lunch”, “dinner”, snacks”. You can name them differently, like meal 1, meal 2, pre and post workout snacks, ETC. For someone like me who is always trying to put on weight, breakfast, lunch, and dinner don’t really mean anything because I’m constantly eating, so I go off of meal 1 and so forth. Head to more > settings > diary settings > custom meal name.

6. Get familiar with the app and click around. You have the option of tracking your steps and water intake. Figure out how you like it and make it personal.

How To Start Tracking

Alright time to get tracking! 1. Click on the diary button at the bottom of the page! You will notice it will be organized with your saved settings. Woohoo, time for the fun part. 2. Click which meal you’re having and hit “add food” .

3. You can search for foods, scan them with products that have a barcode, or manually enter the code if the scanner doesn’t work.

3. Adjust the serving sizes. You have a couple different options like grams, ounces, 1 cup. etc. They sometimes will be different on each product. Most will have serving size per gram, but sometimes it won’t be there.

4. Complete the diary at the bottom when the day is done.This automatically saves your meal for the day, so you can go back and see what you ate on a particular day.

Keep Note:

– My Fitness Pal remembers foods you eat often, so you won’t have to scan in every single food item you eat on the daily because it will be entered already. You can adjust the serving size no problem if you eat less or more one day.

– Make sure when adding in stuff like pasta or rice, make sure it’s cooked and not dry. Serving sizes at the back of the product your scanning will usually have whether the serving size is cooked or dry. You can also type it in manually in the search button aka “cooked basmati rice”.

– You can search fast foods as well and even some pubs! The app has come a long way, so they usually have everything on deck. If they don’t have something, you can either try to find the food and estimate, or not add it in as a treat meal, and forget about it.

– You can manually plug in a homemade recipe and have the macros for a certain dish. This part is time consuming because everything you put in the dish you have to weigh out and whatnot for the macros per serving of the dish, but it’s pretty neat. This way you can make clean healthy dishes at home, and know exactly what you are eating; macros and all!

Tracking Motivation And Questions You May Have:YOU HAVE YOUR OWN PERSONAL PLAN

You have your own plan that’s built right on your device that you use EVERY. SINGLE. DAY! And it costs 0 dollars, so no excuses! You have access to your calories, macros, steps and more. You have the ability to change goals like gaining weight, maintaining etc, no problem! You want to lose weight, change the settings, you want to now bulk up for the winter? Change the settings! It’s your own personal food diary.

THE POWER OF TRACKING

Tracking your macros isn’t a diet, but it’s a way to have balance in your life, but also beware of what you’re putting into your body. There’s nothing wrong with treating yourself, but some people are like “Pft I only had 5 Oreo cookies”, but you plug that into your app and you see how much sugar you just ate as well with the fats, carbs and calorie intake. This app isn’t for being obsessive over what you eat, but more of like “oh sh*t, I eat a 3/4 cups of ice cream per day and I’m putting that much sugar into my body.” It’s more about knowing how much food you’re consuming, it helps with your fitness goals, and it’s great to actually know how much sugar and junk you’re consuming per day.

IT GETS EASIER, SO DON’T SWEAT IT

Do you think that tracking will take up a lot of your time? Let me just tell you, maybe for the first week or 2 it will take some time getting used to and plugging in all your foods, but once you start plugging away at the things you eat on the regular basis; everything gets recognized and saved! So you won’t have to scan stuff every day, unless it’s a new meal or new snack that you haven’t already put into the app.

PLUG YOUR TREATS FIRST THING

This is my favourite tip that I use all the time and helps me stay on track better! If you’re serious about tracking take this tip! This app isn’t about not being able to enjoy life, because believe you me, I love my ice cream and chocolate bars. I don’t have a crazy unhealthy snack or dinner every day, but when you know you might have a bowl of some delicious Ben & Jerry’s ice cream that night, plug it into your app in the morning, so you can work your way around your macros for the rest of the day. This is a great way to stay on track and know you won’t be over your macros! Yes, you’ll most likely have more sugar that day than any other, but it’s fine. It’s a treat for a reason! Same goes for a treat meal! If you know you’re ordering in food for dinner and you know what you’re having, plug it into your app! That way you just work your day around the rest of your carbs and fats to stay on track.

Sometimes when you’re with friends and family having some delicious meals off plan, that’s totally fine. Don’t sweat about not being able to track every single thing or meal when you’re with your loved ones.

YOU’LL LEARN WHAT REAL SERVING SIZES ARE

This is basically what I said about the Oreo cookies. You see on the package that the serving size is really only 2 cookies, but you end up having 3 more … You end up seeing how much fat and sugar are in those tiny cookies. Example, I just plugged that into my app now. 5 Mint Oreo cookies are 350 cal, 50 grams carbs, 17 grams fat, 0 protein (obviously) and 32.5 grams of SUGAR! Yikes! You will realize that by doing this you end up only sticking to the serving size per package if you have a sweet tooth. 2 cookies is enough for me and it should be for you too!

DON’T GET OBSESSIVE, IT’S SUPPOSED TO BE FUN

Obviously you want to track every day to the best of your ability, but not every day is going to be perfect. There will be days you are out living life and for your last meal you couldn’t track it, that’s ok. Or there will be days you’ll be under or over your macros and that’s ok too! This journey should be fun trying to hit a certain amount of macros per day, but understand it’s NOT going to BE PERFECT!

SHOULD YOU TRACK CONDIMENTS AND SAUCES?

Look, I’m not the type of person that will weigh out ketchup and other condiments. Being mindful helps too! Ketchup does have sugar in it and if you’re a ketchup lover like myself, you need to be careful! If it’s an unhealthy pasta sauce I will try to estimate the grams. If it’s just salsa, small amount of ketchup, mustard, I will not track those. Mayo I do track loosely. Again, it’s not always perfect. Do track your oils to the best you can!

HOW DO I TRACK PASTA?

There’s no easy way of tracking pasta. You will have to weigh things separately. Jamie and I usually do simple beef pastas with some sort of a yummy tomato sauce that we just add extra flavour ourselves. We weigh out the beef on its own, cooked pasta on it’s own and then mix our own separate pasta in a bowl to mix with the sauce. I don’t track the sauce, since it’s a simple healthy sauce.

HOW DO I TRACK WHEN EATING OUT?

Like I said before it’s easy to find McDonalds, Subway etc on MFP app, sometimes you can even find a certain pub on there when you search the name, however if you CAN’T find the restaurant you’re at and you do want to track, estimating is fine. If you’re eating a chicken wrap with a side of fries, just search chicken wrap and there will be a ton of options, don’t choose the highest calorie or the lowest calorie one, choose one in between and for the fries just guess that one too! It’s better you try then not at all.

Restaurants these days do have the calories on the menu too, so that is also helpful! Try to track your booze intake too!

TRACK YOUR DRINKS TOO

I do enjoy a few sips of juice here and there, but I don’t go out of my way to buy it. Juice can have loads of sugar in them, so if you are a person who loves their juices, do track them too! Sometimes when you don’t see results in the gym, it may because you’re sugar intake is too high!

Track your booze too! There’s nothing wrong with taking a day off to enjoy life because we all know I preach about balance, but if you’re a person who drinks every single day, you may want to see how much your calories add up by every drink you have.

BE HONEST WITH YOURSELF

For someone who wants to see any type of results you need to be honest when you plug things into your app. For your treat meal, if you have more than you should and you know you’ve overdone it, still track it, but next day it’s back to the grind! You won’t see results if you half a$$ your tracking! Either you’re in it for bigger results, or not!

I hope you guys found this helpful! If you have any questions, I’d love to help to the best of my ability! If you’re serious about losing weight or gaining muscle mass this is a great place to start with tracking your food! I’ve only stopped tracking for now, because I’m just living life during COVID and just maintaining my figure. When I do want to bulk up I use the app because it’s so helpful! Like if you’re suppose to eat 2600 calories for the day with a certain amount of protein, carbs and fats, how are you supposed to guess? You honestly can’t! You could be way under one day and way over the other day and everything when it comes to results in the gym involves CONSISTENCY! You have to be consistent when wanting to see any changes!

#fitness

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healthandfitnessrecipes-blog · 6 years

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6 fitness models reveal their diet secrets

https://healthandfitnessrecipes.com/?p=1670

We asked 6 fitness models to share their diet secrets. Prepare to be pleasantly surprised.

Andrea Albright's diet secrets

My number one weight loss secret is my trademarked phrase, Count Chemicals, Not Calories!™.This will the stop calorie-counting obsession that the diet industry has brainwashed us into believing.

One of the biggest changes in my diet, and subsequently my body, was changing from a low-fat to a relatively high-fat diet. I trained my body to be a fat-burning rather than a sugar-burning machine. I eat carbs at night! (Gasp!) That’s actually the best time to do it. I also eat a lot of food for a tiny girl. I don’t know how many calories, but I eat six meals a day, each with 20 to 25 grams of protein, and a heap of green vegies, along with natural fats, coconut oil, olive oil, and nuts here and there. Water, water everywhere! I never eat sugar; it’s toxic for me, and for a lot of other women.

On treats

I never leave the house hungry, and I always leave with healthy food packed and ready. The outside world is a war zone when it comes to bad food! When I do ‘cheat’, and it’s actually not cheating but calorie-spiking to keep my metabolic rate elevated, it’s Thai food. Just planning it here and there keeps me away from any bingeing, as I know I’m only a few days away all the time from a treat. And honestly, I love the taste of the foods I eat every day. It sounds like common sense, but you should never eat something that you don’t love to eat.

What to avoid

I cut out all alcohol, decrease my salt intake, and of course, no sugar. Sugar is directly related to cellulite and a host of other problems. I do unique yoga postures that help to eliminate cellulite and increase fat burning.

Meaghan Terzis' diet secrets

On food: I never like to say I am on a diet; for me it’s a lifestyle. In terms of aesthetics and performance, I believe the kitchen plays a huge role. A healthy diet full of fruits, vegetables, healthy fats and lean sources of protein is helpful, as is eating every two to three hours to keep your metabolism revving and averting hunger that could lead to overeating or poor choices.

On cravings: Once in a while I have that craving for something salty and crunchy so I open up a can of chick peas and place them in an oven safe dish, drizzle a little bit of olive oil and add a dash of sea salt and roast them in the oven for one hour.

On festive season excesses: When it comes to the holidays and the festive season, one thing seems to come to mind: food, and lots of it. To manage social events anchored by high-calorie drinks, lollies, canapés and desserts, I suggest drinking lots of water and either skipping alcohol or having one glass. To keep a check on portions, serve what you plan to eat on a plate rather than choosing as you go; it’s easy to lose track!

Jessica Sicoly's diet secrets

On eating well I concentrate on eating whole, unprocessed, real foods. My diet staples are fresh berries (I love blueberries and raspberries), large flake oats, eggs, chicken, quinoa, and loads and loads of fresh vegies of all kinds, shapes and sizes (I love squash and pumpkin).

I stay disciplined with my nutrition and fitness by cooking! I love trying new recipes and creating things my fiancé and I enjoy. When you enjoy the food you eat, you don’t have the desire to ‘stray’ and binge on terrible food. As soon as you label food as a ‘diet’ food, I feel that sense of ‘cheating’ becomes automatic.

On treat meals I definitely do allow myself to enjoy some time off from training, taking adequate rest when needed and allowing myself to enjoy foods that aren’t ‘clean’. I don’t like being super restrictive with my diet, because then I’m more prone to crave those sugary salty foods.

I find that making sure my meals consist of healthy proteins (meat, eggs, legumes), healthy fats, and complex carbohydrates (including fruit, veggies and whole grains) usually does the trick to get me back on plan. My favourite treat food is ice cream!

Amanda Adams' diet secrets

My approach to food is much healthier and realistic than it was in the past. If I have a photo shoot coming up, I don’t ever do anything drastic. I will decrease my carbs just a little, increase the intensity of my workouts and focus on getting enough water and sleep.

In the past my diet was more focused on my outward appearance and had nothing to do with how I felt on the inside, my energy level, what my organs and brain needed, etc. I would have days where I felt weak and dizzy, but since I still had a six-pack, I didn’t care. I finally crashed. I’ve found a happy balance with everything, which has resulted in more energy, happier social life, and just an overall positive outlook on life. My diet staples are lean ground beef tacos, Greek yoghurt with walnuts and fruit, and spicy egg white omelettes.

On cheat meals I honestly believe that you can have your cake and eat it too; my favourite treats would have to be ice cream, pizza, cheeseburgers, and margaritas! In the past I would limit myself to one cheat meal but that didn’t work for me as I would want treats even more and would want to binge on the weekend. In my #aabikinibody program, we help women get off the harmful, restrictive binge cycle and find a balance with eating. It’s freeing.

Holly Barker's diet secrets

Diet secrets

My diet staples are egg whites, oats, fish, chicken, green anything, squash, coconut oil and nut butter, because you can do a lot with these staples.

I usually stick to the same foods, but will change up the way I prepare them. I add natural herbs and spices to make anything sweet or savoury and never find I am bored with my plan. This is what works for me, but I know it is not for everyone. It is easier for me to stick to my plan and stick to whole foods rather than have wiggle room or follow a macro breakdown. I enjoy the taste of fresh foods and find that not consuming artificial sweeteners or sugar substitutes helps me keep cravings at bay.

The final word

The keys to your healthiest lifestyle are consistency and time. It is a process and will pay major dividends as long as you stay the course. Keep it simple and get the basics down on eating healthy before getting too fancy.

It is important to eat real, whole foods with the least processing. Once you find out how your body reacts to certain foods and how you function best with certain amounts of fats, proteins and carbs, you can use these fundamentals to build a plan with a lot of variety and tasty meals and treats.

Theresa Jenn Lopetrone's diet secrets

On treat meals

I think it’s important to eat treats mindfully and really be present with what you are eating so you can fully enjoy it and feel satisfied. I take great pleasure in mindfully eating chocolate and cake. You can’t eat these items on a daily basis, but there is no reason you can’t have one serving on the weekend if you have been consistent with eating clean and being active all week long. The key is to plan what treat you want and what day you will eat your treat. On eating clean

After learning from health and fitness magazines how to tweak my diet, I thought it was time to focus on eating food for my health and not for losing weight.

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thepointofnotexisting · 7 years

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Quality (b)eats quantity: fuel your engine

Let’s begin with a disclaimer. I’m not a dietician. Nor am I a nutritionist or personal trainer or doctor or ANY kind of health-care professional. But I am sick to death of hearing the same conversations, over and over, with my friends and colleagues and loved ones. “Bad food.” “Being naughty.” “Don’t eat at nighttime.” “Weight watchers.” I’m sure that I’m not alone in the world being surrounded by people obsessed with their weight. And it hurts me how much they think about this, how much pain is caused by this. They’re all running in circles like a hampsters in an exercise wheel. So I’m going to make something clear, to all of you. You can either eat ‘junk food’ OR be lean.

You can either eat ‘junk food’ OR be lean.

There’s no way around it. You can’t expect for the twinkie diet to work for you when you’ve proven time and time again that you do NOT have the willpower for that kind of calorie counting. You are left with TWO, and only two choices. Option one: say “fuck you society,” and learn to love your gorgeous, imperfect bodies. Option two: say “fuck you society” and make a LIFEstyle change that’s gonna give you a leanER bod. And by the by, there is absoludle NO WAY that you’re gonna look skinny like them girls in magazines unless you’re actively starving yourself. DO NOT DO THIS. You’re also not going to get rid of those “pesky” fat pockets on your body unless you turn into a strict body builder. There are some gorgeous girls at my crossfit gym who are currently 1) eating clean 2) bulking (eating MORE!) and 3) they all still have tubby tummies and fat pockets on their arms and they still look FABULOUS! When I got my measurements done at my leanest, I was 18/19% body fat and I still had the chubbs! Dieting in the hopes of looking cut is NOT worth it and it makes you MISERABLE! I will never condemn someone who embraces the way of the twinkie and loves themselves and eats all the delicious foods that life has to offer. That takes serious courage and general amazingness. For those of you unwilling to love yourselves on that level, it’s time to do a Michael Jackson; ‘take a look at yourself and make a change.’ You are going to have to learn how to eat healthy, NUTRITIOUS food 80% of the time. And to do this, you’re going to need to: 1) quit all processed sugars 2) eat more protein and more fats 3) cut anything processed and “low fat” out of your diet 4) eat three regular meals a day 5) buy smaller plates 6) learn how to snack when you’re hungry 7) drink more water 8) commit to one cheat meal every week If that sounds like too much, I’m telling you right now that you’re going to fail the next diet you chose. A diet is a fad. It quits the moment you stop pursuing it. You have to make healthy choices for LIFE, and cook and eat your way to freedom and self love. When you put the fat and whole foods back on your plate, there’s never a boring meal. Every. Single. Time. You sit down at the dinner table you should be near drooling over the plate in front of you. First point, my dudes. =>Your body has a SUPER limited capacity for processing carbohydrates. Carbs bond super easy to water, so by eating lotsa carbs you’re getting some super handy insulation layers through your water weight! Also, our lovely human engines have a LIMITED CAPACITY for carbohydrate macro-nutrients. After we reach that upper limit, our body can’t process any more carbs and turns ‘em into fat storage! There is NO SUCH THING as an essential carbohydrate. However, your bod’ DOES need to eat fats and proteins! They’re an excellent source of energy, and will give your body higher quality fuel for your thought processes and physical activities. But.... carbs are amazing! And tasty! And they do pack an awesome energy PUNCH! For now, try to 1) cook all your own meals. 2) balance each meal out into “rough” thirds. Try splitting your plate into one third fat, one third proteins, and one third low GI/ “whole” carbs, like vegetables! For example, for breakfast I have three eggs cooked in coconut oil, and one up of porridge cooked in water with whole fat milk. Balanced, filling, I’m getting whole carbs PLUS my fats PLUS my proteins. Recipe for success, and it only takes me five minutes to bang together. The morning is when your metabolism is strongest, even if you may not feel hungry just after waking up from your “fast” period of sleep. This is why you MUST eat breakfast, and I encourage you to go hard and enjoy that first meal! Throughout the rest of the day your metabolism drops: that “don’t eat before bed” stuff is bogus: your metabolism functions the same way at lunch or midnight as it did at lunchtime! This shouldn’t worry you, if anything it should boost your confidence that having dinner despite it being 8:30pm is the right thing to do for yo’ bod’. This is where point 5) comes in. BUY SMALLER PLATES! We’re naturally inclined not to leave leftovers from our caveman times when food was scarce. But at the end of the day, even though by eating better foods you’re increasing your weight loss and overall health, the ye olde rule of calories in/calories out still applies. If you’re eating more than your body can burn off, then you are more likely to put on weight. It doesn’t matter what time of day it is, that rule is always going to hold true. So buy smaller plates! If you - like me - cook in bulk, then serve yourself dinner and tupperware that shiz, yo’! Leftovers make the best meals! Don’t go serving yourself off a saucer, but get something that is going to make portion control naturally easier for YOU. It is much easier to go back to heat up seconds than it is to stop yourself eating something already on your plate. I promise. Now that you’ve stopped looking at me like a crazy person, it’s time to 7) DRINK MOAR WATER! Your metabolism naturally drops when you’re dehydrated, as well as dehydration impacting your athletic performance and thought processes. I recommend buying a pretty water bottle and keeping it close at hand to sip throughout the day. Tea also counts towards hydrating yo’ self (not coffee and energy-drinks; sorry folks!) Keep sipping that shizz until your pee, YES YOUR PEE, is a light yellow in colour. Almost clear, but not. If it looks like you’re peeing water YOU HAVE GONE TOO FAR: PUT THE WATER BOTTLE DOWN, MAN!?! 8) You’re not going to make the change if you can never eat another doughnut. Period. So once a week, for one MEAL (not the whole day!), treat yo’ self! It can be spontaneous or it can be something you’ve spent the previous six days drooling over. Mark it off on the calendar and then eagerly await next week’s! It doesn’t have to be the same day each week, but ONLY once a week barring special circumstances. If willpower is something you struggle with, then make it ONLY twice a week. It can be any time of day, any size of meal (I don’t recommend eating thirty cheeseburgers, though!), but enjoy it and use it to reward yourself for being so badass and nutritious the other 80% of your life! Now. You may have noticed that I haven’t mentioned exercise in any of the above. This is because the “diet and exercise” solution for weight loss is a MYTH. Repeat after me: you can’t outrun a bad diet. You can’t outrun a bad diet. In multiple tests where there was a only diet/exercise/nothing comparison between groups, the weight loss (and lack thereof) was ALMOST IDENTICAL between the first two groups! Not all calories are created equal. As I’ve briefly touched on above; refined carbs are not easily processed by your body and at a certain point have to be converted to fat stores to save your poor liver. You are going to need to 1) boost your fat and protein intake (replacing SOME of your daily carbs) 2) restrict your refined carbs (bread, pasta, rice, etc...) 3) increase your complex carbs (veggies, whole grains!) 4) follow the 80/20 rule every day. 80/20 rule? What’s that? That my friends, is what kept me from getting fat in Canada. 80% of the time I ate clean! And then 20% of the time I threw my old favourites into my daily nutrition: potatoes, bread, rice, cornmeal.... This is what’s going to keep you sane, and keep you sticking to this for LIFE (or, at least a long time.) It’s only hard for the first month. After that it gets easier and easier, until you don’t even have to think about that battle of “cheeseburger vs homemade chilli.” Carbs are not “the devil.” They’re an awesome, energy packet food source. But human overdo it. To the point where it makes us overweight, diabetic, malnourished and diseased. If I wasn’t a fighter I would eat way more carbs than I do now. I don’t want any of you getting an eating-disorder or carb phobia on my account. I just want y’all to STOP with the fad diets and calorie restriction and counting and hating yourselves! It’s NOT helping; if anything it’s wearing you down. Being fat isn’t the issue here. The issue is I see so many of y’all wrecking your bodies with a shitty diet while you try to be thin! Dudes, your size is beautiful no matter what. But eating a few biscuits with a cup of tea for dinner is NOT going to help you lose weight! Please, for the love of god, cook a meal and enjoy it guilt free! Take back control of your life, eat healthy and DELICIOUS food! Final note before I bugger off. SUGAR is NOT essential to your diet. You have to cut it out. Poof. Gone. Except for cheat meals you should NOT be getting more than six teaspoons (24g) of sugar each day. This means no pre-made sauces, no store-bought salad dressings, no sugar in your tea and coffee, no mochacinos. You can cheat meal that stuff but you can’t keep it in your diet and see results. At the end of this, you’ll be naturally leaner and feeling much better. You won’t be shredded and skinny like those models in magazines or like an Olympic athlete. THAT requires much stricter dieting PLUS long-term programmed exercise. I’m not going to source any of this, so feel free to call me crazy. The reason I know bits about nutrition and the human body is because I’m a female fighter from an overweight family. To make my weight cuts I have to diet SMART as well as hard: I go overboard with hitting the books to better educate myself on the best way to fuel my body for insane short-term weight loss. If you have more questions or want to bug me about any of it, PM’ me. This is just a frustrated draft because I love y’all and hate the way the dieting industry is affecting many of yous. Peace. Love. Steak. ‘m out. xx *I’m following up with a STOP HATING YOUR BODY post in the future. Not that anyone reads these, but yo! Just be healthy, not hungry!

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