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Whilst the calories we consume relative to calories exerted ultimately define the composition we exist in, multiple factors define our adherence to such calorie balance. . Not least food type. Whilst it does not define our composition, nutritional differences within food can effect our food related behaviors after consumption. For example, regular consumption of 300 calories from relatively small amounts of food that lack prominent satiety traits such as protein and fibre, may result in requirement for further calories. Further calories may result in calorie excess. And calorie excess over time results in acquisition of body fat. . Of course, composition is ultimately a numbers game, delivering a balance of energy one way or another. Therefore, if one adheres to their caloric target for their goal by consuming mostly calorie dense, low volume foods that are less likely to fill them up, they will still succeed. Satiety is subjective after all. . But for those who find adherence to a calorie deficit problematic, basing oneโ€™s diet on high volume, calorie sparse foods may allow them to feel satiated and reduce need for further calories. Thus, adherence may be easier to sustain. . The concept of consuming one thousand spinach leaves is of course tongue and cheek. But nonetheless, it is a powerful representation of the caloric difference per food volume between certain foods. Although, perhaps one can source from a plethora of alternative combinations of high volume, calorie sparse foods, rather than turning green at the thought of force feeding themselves carrier bags of spinach leaves. . Any food should always be included if enjoyed. But if long term change is desired, adherence to change is fundamental. Informed, yet relaxed understanding between volume, satiety and caloric worth of any given food will allow you to manage a diet which is enjoyable, easily adhered to and which stays within the scientific realms of a designated energy balance for your success. ๐Ÿ”ฅ – Reposted @thefitnesschef_ -โฃ #caloriescount #caloriecounting #caloriedeficit #fatloss #nutritiontips #dieting #fatlosscoach #flexibledieting #veggies #mealprepideas #easymealprep #mealprep #andymeept

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๐—œ๐˜€ ๐—ฏ๐—ฟ๐—ฒ๐—ฎ๐—ฑ ๐—ฏ๐—ฎ๐—ฑ? Bread is hugely demonised when it comes to weight loss and for no logical reason. The average slice of bread is around 100 calories. When people cut out bread it usually results in them consuming less calories. They replace a sandwich with butter and other spreads with something considered far more "healthy" and lower in calories. Likely also being on a health kick at the same time results in energy balance being further enhanced through increasing exercise. Other highly caloric foods are also being cut out their diet. They then link the elimination of bread to the weight loss. The majority of the time what you put on the bread/toast is what contains a lot of calories. A study compared 2 groups of dieters: Both groups were put on 1500 calorie diets with exactly the same macronutrient contents. In one of the groups, the diet contained bread and the other didn't. There was no significant difference in weight loss or body composition changes. The non bread group actually also had a higher drop out rate from the study. If you like bread and you can consume it in your diet without over exceeding your calories then it will not negatively effect your body composition. Just be mindful of what you put on the bread. Post below what you usually put on or in your bread? @AndyMeePT ๐Ÿ“ธ #SaveTheSandwich #TransformationTuesday #dietcoach #dieting #Nutrition #weightloss #fatloss #Weightlosscoach #personaltrainer #Nutritionist #Diet #Diethelp #weightlosshelp #fatlosstips #bread #lunch #weightlossfood #mealplan #dietplan #Bread

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๐—›๐—ฒ๐—ฎ๐—น๐˜๐—ต๐˜† ๐˜ƒ๐˜€ ๐˜‚๐—ป๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐˜† ๐—ฟ๐—ถ๐—ด๐—ต๐˜? The magical rice cake. The holy grail of bodybuilding snacks ๐Ÿคฆ๐Ÿผโ€โ™‚๏ธ Adding the lightest of chocolate layers makes these dull cardboard like snack bearable. ๐˜ฝ๐™ช๐™ฉ…. They arent filling and they have the same caloric value as most biscuits. Two rice cakes is around 60% more calories than many packets of crisps. The primary objective nutritionally for me transforming a clients body shape is to get them to make smarter choices they see as sustainable and no real sacrifice. Switching 2 biscuits with a cup of tea for an eat natural bar or packet of rice cakes is not a smart switch. It doesn't reduce calorie intake and only lowers the level of satisfaction ๐Ÿ‘Ž๐Ÿฝ We want results and this ultimately won't bring about results. I am not saying to avoid these rice cakes. I happen to eat them occasionally as it's an easy option from the gym cafe. Just be aware they aren't a a magic substitute. (Even if slimming world does tell you they are far less "syns" than a biscuit). ๐Ÿ“ธ @AndyMeePT Please tag a friend in the comments ๐Ÿ‘‡๐Ÿผ . . . . . . . . . . . _________________________________ #SnackHack #Snackinghell #MondayMotivation #Ricecakes #biscuits #Caloriecomparison #Snack #snacking #BodyTransformationCoach #Nutritionist #Healthysnacks #iifym #Fitness #Diet #fatlossfood #Fitspo #fatlosshelp #proteinup364 #slimmingworld #weightwatchers #Ww #weightwatchersuk #Swuk #slimmingworlduk #Syns #fatloss #weightloss #weightlossfood #andymee #Snacks

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๐—” ๐—ง๐—ฅ๐—”๐—ก๐—ฆ๐—™๐—ข๐—ฅ๐— ๐—”๐—ง๐—œ๐—ข๐—ก ๐—œ๐—ฆ ๐—™๐—ข๐—ฅ ๐—ง๐—›๐—˜ ๐— ๐—œ๐—ก๐—— ๐—”๐—ฆ๐—ช๐—˜๐—Ÿ๐—Ÿ ๐—”๐—ฆ ๐—ง๐—›๐—˜ ๐—•๐—ข๐——๐—ฌ ๐Ÿง  It's been amazing to see the progression mentally and physically from @meetssahni ๐Ÿ˜Š A very busy mum with a her own business life. Those in a similar position who work and have children know how hard it is to put time into yourself. We have been able to work an approach which fits around Meeta's very busy lifestyle and social calendar ๐Ÿ›๐Ÿฅ‚ If you want to do the same then coaching applications for January 2020 are open. You will be screened to see of we are a good fit to work together and if so you have the opportunity to work with me to create a tailored approach to learn how to lose fat, keep it off, get healthier, eat amazing food and save you from the Herbalife and JuicePlus leaches next year ๐Ÿคฆ๐Ÿผโ€โ™‚๏ธ ๐—ข๐˜ƒ๐—ฒ๐—ฟ ๐Ÿฏ๐Ÿฒ๐Ÿฌ ๐—ฟ๐—ฒ๐—ฐ๐—ถ๐—ฝ๐—ฒ๐˜€ ๐—”๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ ๐Ÿฑ๐Ÿฌ ๐—ฒ๐—ฎ๐˜๐—ถ๐—ป๐—ด ๐—ผ๐˜‚๐˜ ๐—ด๐˜‚๐—ถ๐—ฑ๐—ฒ๐˜€ ๐—ฌ๐—ผ๐˜‚๐—ฟ ๐—ผ๐˜„๐—ป ๐—ฝ๐—ฒ๐—ฟ๐˜€๐—ผ๐—ป๐—ฎ๐—น ๐—ฐ๐—ผ๐—ฎ๐—ฐ๐—ต ๐˜€๐˜‚๐—ฝ๐—ฝ๐—ผ๐—ฟ๐˜๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚ ๐—ฎ๐—น๐—ผ๐—ป๐—ด ๐˜๐—ต๐—ฒ ๐˜„๐—ฎ๐˜† ๐—™๐˜‚๐—น๐—น ๐—ป๐˜‚๐˜๐—ฟ๐—ถ๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น ๐—ฎ๐—ป๐—ฎ๐—น๐˜†๐˜€๐—ถ๐˜€ ๐—ง๐—ฎ๐—ถ๐—น๐—ผ๐—ฟ๐—ถ๐—ฒ๐—ฑ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ ๐—”๐—ป ๐—ฎ๐—ฝ๐—ฝ ๐˜๐—ผ ๐˜€๐˜๐—ผ๐—ฟ๐—ฒ ๐—ฎ๐—น๐—น ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฑ๐—ฎ๐˜๐—ฎ ๐—ฉ๐—ถ๐—ฑ๐—ฒ๐—ผ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐—ฑ๐—ฒ๐—บ๐—ผ๐˜€ ๐—–๐—ผ๐—บ๐—บ๐˜‚๐—ป๐—ถ๐˜๐˜† ๐—ฅ๐—ฒ๐˜€๐˜‚๐—น๐˜๐˜€ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ต๐—ผ๐˜€๐—ฒ ๐˜„๐—ต๐—ผ ๐—ถ๐—ป๐˜ƒ๐—ฒ๐˜€๐˜ ๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐—ฝ๐—ฟ๐—ผ๐—ฐ๐—ฒ๐˜€๐˜€ @AndyMeePT #OnlineCoaching #Bodytransformations #BodyTransformationCoach #fatlossforever #Weightloss #Fatloss #fatlossfood #Newyear #Fitness #Busymum #onlinepersonaltraining #onlinepersonaltrainer #Lifestyle #Fitspiration #Fatlossforever #Dieting #Nutritioncoach #eatsmart #weeked #flexibledieting #Fatlossfood #rayleigh #Essex #Nutritionist

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๐—Ÿ๐—ผ๐˜€๐—ฒ ๐Ÿญ๐Ÿฐ๐—น๐—ฏ๐˜€ ๐—ผ๐—ณ ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐˜„๐—ถ๐˜๐—ต ๐—ผ๐—ป๐—ฒ ๐˜€๐—ถ๐—บ๐—ฝ๐—น๐—ฒ ๐˜€๐˜„๐—ถ๐˜๐—ฐ๐—ต ๐˜๐—ผ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฑ๐—ถ๐—ฒ๐˜ How thick your smere your spreads, how much sauce you splat on your plate or those few extra mouthfuls add up. It's not debatable that if you are not happy with the amount of bodyfat you have, you need to address your calorie intake. It may be from calorie saving switches, reducing portion sizes & many other ways. This example shows you 2 slices of peanut butter on toast I made the other day. One I smeared with as much as I usually do (51g) & the other I was more sparing to see the difference (28g). I ate both & really did not notice the difference like I thought I would. As you can see, it makes quite a calorie saving. I run the math & this simple saving daily over the course of 1 year equates to…… 50,005 kcals. The amount of calories in 1 pound of body fat is 3,500. 50,005 รท 3500 = 14.28 14.28lbs = 1 stone of weight. If all else remained the same then mathematically you could have created a deficit which would result in 1 stone / 14lbs / 6.5kgs of weightloss over a year period. Might sound like a long time to lose 14 lbs but I bet 99.9% of you aren't 14 lbs lighter this time next year so you probably should be happy with that & for such a minor adjustment to your food consumption. Imagine the power of doing this for the majority of your meals & becoming more aware of your consumption. This could then be 14lbs over 12 weeks. How awesome would that be? Fat loss comes down to making little trade offs. With fat loss clients, the trades they can make the easiest without noticing the difference are the ones I want them to make. These will be the ones which keep the weight off. Giving up carbs for 2 weeks won't make you leaner for long. Nor will "Detoxing" for 2 weeks & drinking a shake instead of a meal! Be realistic with what you can do. You just need make small calorie saving choices & be consistent and patient. It's these little switches which are making my clients drop a shed load of weight this year. If you want to fast track your fat loss results & drop between 7-14lbs in the next 12 weeks then drop me a DM. Tag a peanut butter lover!

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