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Our bodies are not mostly composed of fat, they're mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat changes. A few reasons you see fluctuations on the scale: . ▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight. ▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks) ▪️Any soreness, injury or bruising (causes inflammation = local water retention) ▪️Illness (ditto) ▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning ▪️Single unusually large meal within past 5 days - large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion. ▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight) ▪️change in dietary fiber (affects “poop weight”) ▪️change in pooping frequency (obvious reasons) ▪️Recent exposure to heat (hot yoga, exercising in heat) ▪️ Menstrual cycle / birth control - about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation. ▪️increase in sodium intake . #spotreduction #losefat #fatloss #fatlosscoach#weightwatchers #weightmanagement #weightloss #protein#caloriecounting #caloriedeficit #intermittentfastingdiet#montrealfitness #fasting #dietplan #dietstartsmonday#dieter #fatburn #eatless #iifym #iifymgirls #armfat#bellyfat #bellyfatburner #thighfat #glutes #nutritiontips#intermittentfasting #keto #reducefat

Finally the cooked ham is back! 😂 This is my favorite mix for breakfast... with water.. 1 glass before, 1 glass between, 1 glass after. People says its good.. #boiledham #cookedham #thingsieatthesedays #ham #matblogg #healthyfood #water #good #matblog #godt #eatless #eatoften #avokado #avocado #avocado4life #nomnom #yummy #inspiration #motivation #drinkmorewater #nosugar #philadelphia #creamedcheese #nobutter

Making my self walk more I’m so unfit!! Also have done so badly at slimming world this week rather cross with myself!!! #slimmingworld #walkmore #eatless

Reposted from @roballenfitness - 💥HOW TO LOSE FAT💥 . I fully acknowledge how annoying this post is and I apologize for that. I get so many questions about losing fat in certain areas though. There are a ton of products, creams, drinks, exercises out there that claim to reduce fat in a specific area. THEY DO NOT WORK. Exercises that target an area will definitely burn calories and strengthen the muscles but won’t reduce the fat in that area. You just have to reduce your overall fat level and eventually it will disappear from where you want it to 👍🏼 . Now to reduce your overall fat level your main priority should be on your nutrition and consuming fewer calories than your body burns. This is a caloric deficit and is vital for fat loss 😊 . Exercising plays a major part in losing fat because you burn extra calories and build muscle which will help create your caloric deficit and ensure the fat you lose stays off 👊🏼 . Getting enough protein is also very important. I recommend between 0.8-1.2 grams per pound of bodyweight. This may seem like a lot but your body will absorb it all. It will help keep your muscle mass, keep you feeling full and actually burns a lot of calories in its own digestion 👌🏼 . Of course there are several other factors that are extremely important (Sleep, hydration, stress reduction etc) so make sure you work on those, as well 😎 . Let me know if you have any questions 🤗 . . . #spotreduction #losefat #fatloss #fatlosscoach #weightwatchers #weightmanagement #weightloss #protein #caloriecounting #caloriedeficit #intermittentfastingdiet #montrealfitness #fasting #dietplan #dietstartsmonday #dieter #fatburn #eatless #iifym #iifymgirls #armfat #bellyfat #bellyfatburner #thighfat #glutes #nutritiontips #intermittentfasting #keto #reducefat

Proud of myself! If i keep up this restraint, I'll get there, slowly and carefully. #eatless #diet #weightlossjourney

Intermittent fasting day 7... . So I have completed a week of 4:3 fasting. This was Tuesday nights dinner. Broccoli, boc choi and mushrooms in garlic, soy sauce and chilli. The thing I have noticed after a full 24 hours of fasting is the next day my appetite is not only suppressed, I am craving fresh greens and light meals that aren't going to bloat me. . So I started last Wednesday, eating only breakfast that day. Then Thursday ate as normal. Friday only had a protein smoothie for breakfast and then ate as normal over the weekend. I started the fasting routine again on Monday which was difficult because I had a few drinks Sunday night, which made not going for greasy foods all day a bit torturous. But I got through with just a hash brown for breakfast! Haha. I have been smashing the water. Tuesday I found my meal sizes are becoming smaller as I don't feel the need to stuff myself, and my stomach size is getting more to it's natural size. . I did take some before shots, which I'll upload with a two week comparison next week. Feeling strong and energetic still surprisingly. Making sure I keep my fluids up and I am drinking lots of tea and black coffee. . So far so good! . How long have you been fasting for? . . . . . . . . . . . . #vegan #fasting #nothungry #vegansofig #veganshare #vegans #veganism #vegangreens #43fasting #whatveganseat #feelinggood #vegans #vegano #plantbaseddiet #crueltyfree #veganism #vegansofinstagram #plantbased #govegan #veganfood #learn #veganlife #grow #vegancommunity #veganlifestyle #transform #veganlove #veganway #veganfasting #eatless

(@not2hotnot2cold)

12 Hours Ago

I've had lots of ups and downs since I started my fitness journey 5 years ago. This may be my lowest low since then, so I've got my work cut out for me. No exercise and horrible diet eventually catches up with me everytime. As you can see, I'm bigger EVERYWHERE (especially my stomach, no way I'm posting that)😢 I do still have a little of the tone in my butt, hips, and thighs tho. I didn't totally bottom out, but the snapback will take time and it won't be easy. I'll claw my way back somehow, I always do. #fitfam #gameon #getmylifeback #reboot #cardio #core #weights #run #walk #jog #eatless #exercisemore #justdoit #onedayatatime #diet #exercise #regimen #results #consistency

[Researchers found evidence that fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against aging-associated diseases.  #### The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment.  #### "Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation." #### The research was conducted using mice, which were subjected to 24-hour periods of fasting. #### While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans. #### "Fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against aging-associated diseases."] ♡ #awareness #awarenessisfreedom #humanrights #eatwell #fasting #fastingtips #eatless #weightlossjourney #weightlosstransformation #wellbeing #preventdisease #wellness #obese #overweight #losingweight #fastingforhealth #keto #ketodiet #eathealthy #hearthealthy #diabetes #diabetic #sugar #paleo #protein #healthyme #healthybody #mindfulness #aging

To transition to healthier 🥗 eating habits, I'll be participating in a 30 day #sliquechallenge. 👍Excited to get started. The tea is tasty! . . #youngliving #yl600k #tea #slique #healthy #lifestyle #2019goals #30days #pray #eatless #betterchoices #movemore #hopetheshakesareyummy

A
(@back_to_me_2020)

16 Hours Ago

Fajitas tonight. Really proud of myself for only having two wraps, when I’d usually have 3. #eatless ——————— Tuesday evenings is exercise bike time. Have to really push myself tonight as I need to do extra to make up for not doing the school run today. I need to do at least 8km 😫 #shreddingforthewedding #eatlessmovemore #weightlosssupport #weightlossjourney #icandoit #jellylegs #exercisebike #pedalpedal

Anyone else ALWAYS leave a bite? I just can’t figure out why I do it. A sip, a bite, one cracker, a tiny bit of cheese, whatever. I never finish anything.... #lastbite #keto #eatless #annoyinghabits #wastenot

Happy Makarsakranti 🤗 Makar Sakranti is celebrated to celebrate harvest festival of farmers.When new grains are cultivated farmers celebrate this day as tilkranti day. Tilgul ghay goad goad bola eat sweet and speak sweet -proverb in Marathi. #tilkut #pohe #chiwda #sugar #curd #dalkhichdi #chokha #smashpotatoes #chips #kheeraraita #cucumbersalad #foodporn #food #footfetishnation #foodie #foodgasm #instagrammer #tilgasm #heat #eatless #milk #travelphotography #travel #travelgram #earthpix #gharkahaana #simplesakrantiofitprofessional Location:-Pune Photo courtesy:@buddhiyatmak_charitra Follow @WAY2HEARTFOOD4ALL for more updates. Follow my food journey on @Zomato! — https://zoma.to/u/67700834

NYSDOH
(@nysdoh)

23 Hours Ago

Is it Takeout Tuesday at your house? Get tips for how to make it healthier. [link in bio and below] #takeouttuesday #dailyeatingouttips #ichoose600 #ichoose #ichoosehealth #ichoosehealthier #caloriepostings #menulabelingworks #eatless #feelbetter #diningouttips www.facebook.com/ichoose600

Having my lunch while I'm waiting for my opticians appointment. Just grabbed the lowest calorie and easiest things to eat while I'm sat in a waiting area 😑 . . . #weightloss #exercise #healthkick #healthyeating #lifestylechange #eatinghealthy  #weightlosssupport #positivethinking #weightlossjourney #foodoptimising #countdown #missionfitmummy #diet #caloriecounting #mummy #eatless #movemore

💥HOW TO LOSE FAT💥 . Follow @workouttutor for more fitness/nutrition info 😊 . By @roballenfitness I fully acknowledge how annoying this post is and I apologize for that. I get so many questions about losing fat in certain areas though. There are a ton of products, creams, drinks, exercises out there that claim to reduce fat in a specific area. THEY DO NOT WORK. Exercises that target an area will definitely burn calories and strengthen the muscles but won’t reduce the fat in that area. You just have to reduce your overall fat level and eventually it will disappear from where you want it to 👍🏼 . Now to reduce your overall fat level your main priority should be on your nutrition and consuming fewer calories than your body burns. This is a caloric deficit and is vital for fat loss 😊 . Exercising plays a major part in losing fat because you burn extra calories and build muscle which will help create your caloric deficit and ensure the fat you lose stays off 👊🏼 . Getting enough protein is also very important. I recommend between 0.8-1.2 grams per pound of bodyweight. This may seem like a lot but your body will absorb it all. It will help keep your muscle mass, keep you feeling full and actually burns a lot of calories in its own digestion 👌🏼 . Of course there are several other factors that are extremely important (Sleep, hydration, stress reduction etc) so make sure you work on those, as well 😎 . Let me know if you have any questions 🤗 . . . #dietplan #dietstartsmonday #dieter #fatburn #eatless #iifym #iifymgirls #armfat #bellyfat #bellyfatburner #thighfat #glutes #nutritiontips #intermittentfasting #keto #reducefat #spotreduction #losefat #fatloss #fatlosscoach #weightwatchers #weightmanagement #weightloss #protein #caloriecounting #caloriedeficit #intermittentfastingdiet #montrealfitness #fasting

🔥 HOW TO LOSE FAT 🔥⠀ -⠀ A question I wish I had the answer to, how can I lose fat in area X? The thing is that you can't target a certain area to lose fat. 🤔⠀ -⠀ This can be confusing because you CAN target a specific area to gain muscle, but with fat loss it isn't the case. 🏋🏼⠀ -⠀ To lose fat you need to be in an overall calorie deficit, this means that you consume fewer calories than you burn on a daily basis. 🔥⠀ -⠀ This number is different for everyone, and can even change on a daily basis depending on your activity level. 🏃🏾⠀ -⠀ Next to being in a calorie deficit is a high protein diet really important as well. This makes you feel more satiated and helps you burn a little more calories! 🍽️⠀ -⠀ The last thing you can do to start losing fat is strength training, this is not only a good way to burn calories. But it also builds a lot of muscle! 💪🏼⠀ by @Roballenfitness⠀ #spotreduction #losefat #fatloss #fatlosscoach #weightwatchers #weightmanagement #weightloss #protein #caloriecounting #caloriedeficit #intermittentfastingdiet #montrealfitness #fasting #dietplan #dietstartsmonday #dieter #fatburn #eatless #iifym #iifymgirls #armfat #bellyfat #bellyfatburner #thighfat #glutes #nutritiontips #intermittentfasting #keto #reducefat

🔥 HOW TO LOSE FAT 🔥⠀ -⠀ A question I wish I had the answer to, how can I lose fat in area X? The thing is that you can't target a certain area to lose fat. 🤔⠀ -⠀ This can be confusing because you CAN target a specific area to gain muscle, but with fat loss it isn't the case. 🏋🏼⠀ -⠀ To lose fat you need to be in an overall calorie deficit, this means that you consume fewer calories than you burn on a daily basis. 🔥⠀ -⠀ This number is different for everyone, and can even change on a daily basis depending on your activity level. 🏃🏾⠀ -⠀ Next to being in a calorie deficit is a high protein diet really important as well. This makes you feel more satiated and helps you burn a little more calories! 🍽️⠀ -⠀ The last thing you can do to start losing fat is strength training, this is not only a good way to burn calories. But it also builds a lot of muscle! 💪🏼⠀ -⠀ Picture by @Roballenfitness⠀ #spotreduction #losefat #fatloss #fatlosscoach #weightwatchers #weightmanagement #weightloss #protein #caloriecounting #caloriedeficit #intermittentfastingdiet #montrealfitness #fasting #dietplan #dietstartsmonday #dieter #fatburn #eatless #iifym #iifymgirls #armfat #bellyfat #bellyfatburner #thighfat #glutes #nutritiontips #intermittentfasting #keto #reducefat

Want to lose weight? Then salt is your enemy: research shows it makes you eat more! #weight #salt #enemy #eat #healthy #weightloss #tip #diet #food #health #body #hungry #appetites #research #eatless #healthyfood #wellness #wellbeing