(via th3skinny)

Listen, I realize there are a lot of people that don’t understand what it means to fit foods into your macronutrients. They don’t get how you can eat poptarts and get in better shape. I am not one of those people. 

Don’t get me wrong, I don’t JUST eat poptarts. I eat ice cream too. 

Let’s be serious for a second. I could eat just poptarts and lose weight, but I don’t. Eating at a caloric deficit below your maintenance will let you lose weight, but if you aren’t getting an adequate amount of protein you will lose your muscle mass also. I am not willing to sacrifice what I have worked hard for, so I eat enough protein each day.

Besides poptarts I eat an ample amount of whole foods, vegetables, fruits and meats, but I also don’t deprive myself of the things that I love. I fit these extra things into my macronutrient intake when I want to and I enjoy them. This not only makes me happy, but it also satisfies any sort of urge I could ever have to cheat in any way. Eating at a caloric deficit to lose fat doesn’t have to be stagnant, boring or feel like deprivation when you are able to fit in a food that will make you happy.

You can disagree with me all you want, but you can’t disprove science and results. No one is saying you have to eat foods you don’t want to. You can be perfectly fine and achieve great results from being paleo, keto, vegetarian or just eating a regular balanced diet like I do.

What I am attempting to convey is that if you want a bowl of ice cream every once in awhile then make it fit your macronutrient intake for the day, enjoy it and get on with your life.

Imagine eating a diet consisting of the worst foods you can think of from McDonalds, but here and there you sneak in some vegetables or a healthy protein source. Will it effect your body composition in a good way? No, it won’t. Now let’s imagine that you have a superb diet consisting of good protein sources, whole foods, vegetables and fruits, but every once in awhile you eat a Big Mac. Is it going to effect your body composition in a bad way? No.

Don’t get upset because you don’t understand it.

Here’s some helpful links:

• Nutrition For Newbies
• Understanding Calories, Macronutrients, Intake And Diet
• How To Calculate Calories And Macronutrients
• Eat Whatever You Want: IIFYM - If It Fits Your Macros
• Diet Soda Is Not Bad For You

(via soon2befit)

fuckyeahmyhealth:

Grapesicles and Frozen Melon Balls

submission from littleladieswholunch

(via soon2befit)

health-heaven:

Banana - Peanut butter smoothie :)

(via wewillfloat-deactivated20111020)

Getting Fit: As promised, LOW CALORIE CINNAMON ROLLS!!!

oceanbreathesthin:

I also happen to love anything and everything breakfast related, including cinnamon rolls. They are little bits of happiness rolled into warm cinnamony-sugary love. Seriously, I missed them with restriction, so I made my own. Simple enough, eh? My version made about 13…

chelseaalysse:

Thank you lovely pbfingers :))) Repeat this circuit three times through for a great total body workout with a lot of ab focus!

(via soon2befit)

Tip of the day: get lots of calcium.

Calcium, it turns out, may play a part in how fat is broken down and stored. The more calcium in a fat cell, the more fat it burns. In a study of obese adults, one group ate three 175-gram (6-ounce) servings of fat-free yogurt containing 1,100 milligrams of calcium per day. The other group ate one serving of dairy food containing 400 to 500 milligrams of calcium per day. Both groups also reduced their daily calories by 500. The yogurt group lost an average of more than 6.3 kilograms (14 pounds) compared to an average loss of 5 kilograms (11 pounds) in the low-calcium group. The yogurt group also lost 81 percent more fat from their stomachs. Although studies have found low-fat dairy foods most effective, calcium from other sources, like broccoli or fortified orange juice, works, too. 

Despite the positive studies, the jury is still out on this issue. While we wait for final answers, though, eating three servings of low-fat dairy products a day remains a healthy choice.

Tip of the day: find protein in fish, chicken and beans.

I’m not advising a high-protein, low-carb diet (short-term studies of these diets do show improved weight loss, but the diets don’t seem to have any advantage over other diets in the long term), just that you make it a point to eat some protein with every meal (and every snack, too). 

Other studies have shown that people on high-protein diets that are also rich in “slow-burning” carbohydrates low on the glycemic index (such as fruits and vegetables, beans, and whole-wheat pasta) are less hungry and lose more weight than people on low-protein, high-carbohydrate diets. 

Getting enough protein when you’re dieting also helps you lose fat, not muscle. For instance, in a small 10-week study, one group of women ate 275 to 300 grams (9 to 10 ounces) of protein a day for 10 weeks and a reduced amount of carbohydrates. The control group ate about half that amount of protein and about a third more carbohydrates. Although both groups took in the same number of calories and lost about 7.7 kilograms (17 pounds), the women on the higher-protein diet lost 1 more kilogram (2 pounds) of fat and 450 grams (1 pound) less muscle than the control group. 

Don’t overdo protein, though. People with type 2 diabetes, which often affects the obese, are at greater risk for kidney disease, and overeating protein may increase the problem.

soon2befit:

fitmepretty:

No Back Graham Cracker Cheesecake

• Low Fat Graham Crackers
• 8 oz. fat free cream cheese (softened)
• 1 cup cold skim milk
• 2 Tblsp. lemon juice
• 1 small box instant vanilla pudding (sugar free)
• 8 oz. fat free Cool Whip
• 1 can lite cherry pie filling (or any flavor)

1. Line the bottom of a 9 x 13 pan with whole graham crackers.
2. Beat the cream cheese until smooth.
3. Add milk and lemon juice to the cream cheese and beat until smooth.
4. Stir in pudding mix, then fold in Cool Whip.
5. Spread 1/2 of cream cheese mixture over graham crackers.
6. Repeat with another layer of graham crackers and cream cheese mixture.
7. Spread pie filling over top.
8. Refrigerate overnight for graham crackers to soften.
   

Makes approx. 20 servings
Calories per servings:80

someone make this for me…asap.

Tip of the day: eat raw, leafy green veggies.

Head for the salad bar. Greens and raw vegetables like carrots, zucchini, and broccoli are remarkably low in calories but high in water and slow-digesting fiber, so they tend to fill you up. 

Squelching your appetite isn’t the only reason to frequent the produce section. In a study of almost 18,000 people, researchers found that those who ate salads often had higher levels of vitamins C and E, folate, and carotenoids, important for overall health, than people who had fewer salads. Researchers have also found that people who eat a vegetarian diet weigh an average of 3 to 20 percent less than meat eaters. And a study at George Washington University School of Medicine found that overweight women on a low-fat plant-based diet who were allowed to eat as much as they wanted lost an average of 5.4 kilograms (12 pounds) in 14 weeks compared with 3.6 kilograms (8 pounds) in the control group.