Transcript One 8 Oz Glass Everyday Changes Everythingweight Loss Belly Fat And SkinTo support our channel and level up your health, check out: Our Fast Weight Loss Course: http://thehealthnerds.com/the-science-of-fast-weight-loss-course Our Better Health Basics Course: http://thehealthnerds.com/food-health-happiness Today we’re going to answer the question of how to lose weight counting calories and I'm going to show you 2 effective online calorie calculators. Calorie Calculator #1. https://rippedbody.com/how-to-calculate-leangains-macros/ Calorie Calculator #2. https://authoritynutrition.com/how-many-calories-per-day/ Food Scale on Amazon (affiliate link): https://amzn.to/3HArkyv First, let’s talk about the advantages of this model. #1. You can be a little looser on your diet By knowing the exact quantity of food you’re eating every day, it makes it easier to fit in treats and rewards into your diet. Knowing you have an extra 500 calories at the end of the day can allow you to squeeze in some dark chocolate guilt-free or whatever you’re into. #2. Counting calories gets you accustomed to proper portion sizes Most people have no clue how many calories are in the meals they eat. By tracking you start to understand why it’s so easy to overeat processed foods, trans fats, and sugars. #3. Technology is making counting easier Apps on your phone like My Fitness Pal make tracking your calorie intake simpler. The data on these apps is not always perfect as it is user submitted, but it’s definitely a good place to start. It should be said that as our technology continues to advance, our ability to track will advance with it. In the near future there will likely be scanners on your phone where you will be able to quickly estimate the calories in each food you eat and store that data. So now let’s move on to getting the number of calories you should eating in order to lose weight. In order to get the right number of calories for weight loss you need to calculate your BMR, adjust for activity, and then put yourself in a calorie deficit. I could teach you how to do this by hand, but that seems kind of silly since there are two trusted calculators you can use online. The first one is by Andy Morgan at Ripped Body.com The second one is by Authority Nutrition.com Both will be linked in the description below. You can also use this shorthand model. The truth is that trying to get your exact number, even using online calculators, is like trying to shoot at an apple off a tree while blindfolded. You can guess at it and get pretty close, but it would be incredibly lucky if you got the number exactly right. That’s why you can also feel confident using this shorthand method to get close enough and then adjust calories based on how you feel. Simply multiple 10-11x your goal body weight for your weight loss calories. So if you want to weigh 130 pounds you would eat 1300 - 1430 calories a day for steady and consistent weight loss. Here are some other tips for how to count calories to lose weight: #1. Understand the Macros There are 3 major macronutrients: Proteins, Fats, and Carbohydrates. These are measured by grams on the nutrition labels in the US. For every 1 gram of protein, there are 4 calories For every 1 gram of carbohydrates, there are 4 calories For every 1 gram of fat, there are 9 calories So keep an eye on those fats because even healthy ones do have lots of calories. #2. Make sure to buy a food scale Portion sizes, especially in the US, have gotten a little out of hand. Using a food scale is the best way to start seeing the numbers behind the food you eat and get accurate data. I will link a good cheap scale in the description below. You can also make a game out of it. See how good you can get at estimating before you weight your food because this ability will help for our next point. #3. Try to keep yourself out of unplanned scenarios Calculating food you eat at home and buy from the grocery store is immensely easier than tracking the food you eat at a restaurant. Especially when you start to learn that the secret to how every fancy restaurant makes their food taste amazing is by using copious amounts of butter. Plan to eat at home for a while and use your scale until you get the hang of things. #4. Listen to your body Especially if doing the shorthand approach, pay attention to how you feel. If you’re going to bed famished every night and this is leading you to overeat, consider upping the calorie intake a bit. 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Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use. DISCLAIMER: This Channel DOES NOT Promote or encourage Any illegal activities , all contents provided by This Channel is meant for ENTERTAINMENT PURPOSE only . There is no copyright infringement intended for the song or picture. "Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permit5 Signs You Are Losing Fat Not Muscles Fitness Fatloss Fitnessmotivation Leangains WeightlossAre you thinking about trying a GLP 1 drug? Watch this video first!Friday 1025 140pound Weight Loss Autistic Hate Letter Cancer Drug Denial Show PromoA new study suggests people taking popular injected medications for weight loss may be at higher risk for serious digestive problems. 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You are not obligated in any way to use them. ) RECIPES PB&J Oatmeal Bites - https://t.ly/ENU99 Strawberry Protein Fluff (Makes 4 servings) 24oz Non-Fat Cottage Cheese 0.3oz Sugar-free Strawberry Jello 1lb Strawberries 4oz Fat-Free Cool Whip 1oz Chopped Pistachios My Favorite Recipe Sites / IG accounts: @elyseaellis @makayla_thomas_fit @the_plant_slant @iheartmacros @theflexibledietinglifestyle @_aussiefitness @laurenfitfoodie @stealth_health_life www.skinnytaste.com www.ohsnapmacros.com www.lillieeatsandtells.com www.masonfit.com www.macrostax.com www.laurenfitfoodie.com www.jordosworld.com www.stayfitmom.comDay 2 Weightloss 53008 Embracing Change: Witney Carson’s Journey Post-Baby Witney Carson, a shining star in the world of dance, has always impressed audiences with her remarkable performances and vibrant personality. Known for her role as a professional dancer on the popular television series “Dancing with the Stars,” she has become a household name not just for her talent but also for her authentic approach to life. The journey of motherhood brought an exciting new chapter in her life, and with it, a fresh perspective on body image and fitness. Recent months have seen Carson navigating the challenges of postpartum recovery while also showcasing her commitment to fitness. With the arrival of her baby, she embarked on a transformative 90-day journey to reclaim her best shape. This undertaking involved not just physical changes, but also mental and emotional growth as she adapted to the realities of being a new mom. In the weeks following childbirth, many new mothers experience significant shifts in their bodies, and Witney was no exception. As a performer accustomed to rigorous training, the transitions brought forth unique challenges. She provided a candid look into her post-baby body journey, using social media platforms to share her experiences, motivations, and the reality of postpartum life. The road to her best shape was not merely about shedding pounds or toning muscles; it encompassed wellness, self-love, and the importance of patience in the recovery process. The public watched as she highlighted the highs and lows of her experience, emphasizing the significance of staying grounded and focused amid the whirlwind of motherhood. This article will delve into the various aspects of Witney Carson’s post-baby journey, breaking down her approach to fitness, nutrition, mental health, and the influence of community support. Many followers and fans were eager to learn how she navigated this personal terrain, and through her story, she has inspired countless women to embrace their bodies and celebrate their journeys, regardless of societal pressures or expectations. By reflecting on her path, Carson has not only transformed physically but also empowered a broader conversation around body positivity and the realities new mothers face. Join us as we explore the remarkable themes and insights presented during Witney Carson’s 90 days to her best shape. Setting Realistic Goals: The Foundation of Success One of the first steps in Witney Carson’s 90-day journey involved setting realistic and achievable goals. Understanding the importance of these objectives was crucial for her motivation and progress. After giving birth, the physical and emotional shifts can be overwhelming, and establishing a clear framework provided a sense of direction. Instead of succumbing to external pressures, Carson focused on personal goals tailored to her lifestyle and circumstances. Rather than aiming for the elusive ‘ideal’ body type, she embraced the concept of functionality and health as the primary targets of her fitness journey. Witney’s approach involved breaking down her overarching goals into smaller, manageable milestones. This methodology allowed her to celebrate each victory along the way, whether it was returning to a favorite workout, achieving a specific fitness level, or simply feeling more energetic and vibrant. By recognizing the incremental progress instead of fixating solely on the final outcome, she effectively created a positive feedback loop that kept her engaged and motivated. Additionally, this strategic approach helped foster a sense of accomplishment that transcended physical changes and contributed to her overall well-being. Moreover, Carson’s journey was characterized by a thoughtful reflection on her goals as they evolved with her postpartum experience. As time passed, she realized that flexibility in her ambitions became crucial. Learning to adapt her targets in response to her body’s needs and her responsibilities as a new mother highlighted the importance of self-forgiveness and understanding. This process reinforced her belief that fitness is about more than looking a certain way; it’s about cultivating a lifestyle that nurtures oneself holistically. Consequently, setting realistic goals became not just an early step but a lasting mindset that propelled her journey forward. The Role of Nutrition: Fueling the Body for Success Nutrition emerged as a significant pillar in Witney Carson’s post-baby transformation, illustrating how food plays a vital role in recovery and overall wellness. Postpartum nutritional needs can differ, as mothers require ample energy and specific nutrients to support both their own health and breastfeeding, if applicable. Carson took a proactive approach to her diet, making mindful choices that aligned with her fitness goals and paid homage to the joy of cooking and eating. Understanding the importance of nourishment, she collaborated with nutritionists to design a well-balanced meal plan tailored to her needs. A significant aspect of her nutritional journey involved embracing whole, nutritious foods while also allowing for indulgences. The concept of balance proved essential as she navigated motherhood’s chaotic routines. Carson opted for a variety of vibrant fruits, vegetables, whole grains, and lean proteins, recognizing that these foods would provide her body with the fuel it required for intense workouts and recovery. She learned to appreciate meal prepping as a tool for convenience, allowing her to stay on track with her dietary goals even during busy days filled with parenting tasks. Furthermore, Witney often shared her favorite recipes and meal inspiration on social media, engaging her followers in the process. This transparency demystified her journey and demonstrated her commitment to healthy eating without sacrificing enjoyment. She frequently communicated the significance of nourishing the body within the context of mental well-being, asserting that food should be a source of joy rather than a means of guilt. By promoting a positive relationship with food, she fostered an environment where sustainable habits could flourish, ultimately aiding her fitness journey and overall self-acceptance. The Power of Exercise: Finding the Right Balance In tandem with her nutritional changes, Witney Carson prioritized exercise as a vital component of her post-baby body transformation. Understanding the unique demands of motherhood, she crafted a workout regimen that was flexible yet effective, allowing her to fit exercise into her new lifestyle without feeling overwhelmed. Carson explored various forms of physical activity, from traditional gym workouts to at-home routines, discovering a blend that worked for her personally. Dance, naturally, played a role in her fitness program, allowing her to channel her passion while incorporating movement into her daily life. One of the most empowering aspects of Carson’s exercise journey was her commitment to listening to her body. After childbirth, she recognized the importance of easing back into fitness and respecting her body’s signals. Instead of forcing herself into high-intensity training too soon, she gradually reintroduced more challenging workouts, focusing on building strength, endurance, and flexibility over time. This mindful approach contributed to preventing injury and ensured that she was prioritizing her overall health above all else. As she progressed, Carson also sought to connect with others in her fitness journey. Engaging with a community of fellow new mothers seeking fitness solutions allowed her to share experiences while offering mutual encouragement. This sense of camaraderie and support bolstered her motivation, transforming exercise into a shared endeavor rather than a solitary task. The combination of finding a workout routine that suited her needs and involving others in her journey culminated in a sustainable and joyful approach to fitness that continued to resonate throughout her 90-day transformation. Mindset Matters: Cultivating a Positive Outlook Beyond physical changes, Witney Carson emphasized the significance of cultivating a positive mindset throughout her 90-day journey. The pressures of motherhood can often take a toll on one’s self-image, and Carson was mindful of this reality as she navigated her new responsibilities. Early on, she recognized the importance of nurturing her mental health and self-compassion. Rather than succumbing to feelings of inadequacy, she actively worked on changing the narrative surrounding her postpartum experience, choosing to celebrate her body and its capabilities. A fundamental piece of this mindset shift involved practicing gratitude. Carson routinely focused on expressing appreciation for her body, acknowledging how it had nourished her baby and adapted to new changes. Keeping a gratitude journal became a helpful tool, allowing her to reflect on the small victories and moments of joy, ultimately fostering a sense of fulfillment. By concentrating on what her body was capable of, rather than its appearance alone, she cultivated a deeper sense of motivation and inner strength. Furthermore, the power of positive affirmations played a crucial role in her journey. Carson actively shared her own affirmations on social media, encouraging her followers to adopt similar practices. By maintaining a dialogue centered around positivity, she not only uplifted herself but also inspired others to embrace the beauty of their individual experiences. This collective empowerment led to a thriving community where self-love and acceptance became the focus. By promoting a healthy mindset, Witney Carson demonstrated that the journey to wellness extends far beyond physical transformation; it encompasses an embrace of oneself, flaws and all. Community Support: The Importance of Connection Witney Carson’s post-baby body transformation highlighted the vital importance of community support in navigating the challenges of motherhood and personal growth. Throughout her 90-day journey, she remained vocal about the impact of her connections, from fellow parents to fitness enthusiasts. Building a network of support allowed her to share experiences, seek advice, and gain motivation from those who understood the unique journey she was on. This sense of connection was instrumental in fostering resilience and accountability in pursuing her fitness goals. In sharing her postpartum experience, Carson fostered a space where open dialogue and honesty flourished. She encouraged women to speak about their struggles and triumphs, creating an environment where vulnerability became a strength. This honesty about the highs and lows resonated deeply with her followers, driving home the message that no one is alone in their journey. By sharing ups and downs alike, Carson normalizes the varied experiences of motherhood, reiterating that striving for perfection is not only unrealistic but also unnecessary. Moreover, social media became an essential platform for Carson to engage with followers, offering support and advice while also receiving encouragement in return. Tutorials, workout challenges, and recipe discussions served as interactive components that built community. She actively sought the input of her audience, creating a sense of shared experience rather than simply broadcasting her journey. This inclusivity transformed her transformation into a collective journey, inspiring countless women to connect and support one another through life’s transitions. Frequently Asked Questions: Embracing the Journey Together As Witney Carson’s post-baby transformation gained attention, numerous questions arose about her journey, approach, and insights on motherhood. One common inquiry centers around the challenges she faced and how she navigated them. For Carson, understanding that every mother’s experience is unique became essential. She highlighted the importance of embracing imperfection and reminding herself that setbacks are a natural part of the journey. By sharing her struggles openly, she empowered others to acknowledge their own challenges without feeling isolated. Another frequently asked question pertains to her workout routine. Many seek to know the specifics of her fitness regimen during the 90 days. Carson emphasized that her exercises were uniquely tailored to her evolving postpartum body, keeping in mind her recovery and energy levels. She blended strength training with cardio and flexibility work, focusing on what felt good for her. This adaptability allowed her to prioritize her health while ensuring that her workouts were enjoyable and sustainable. Nutrition is often a significant concern for new mothers as well, prompting inquiries into Carson’s dietary approach. She consistently emphasized the importance of listening to one’s body and not being restricted by rigid diets. Instead of adhering to strict eating rules, she advocated for balance and moderation, embracing nutritious foods while allowing for indulgence when desired. This mindful approach helped foster a positive relationship with food, aligning well with her overall philosophy of self-love and acceptance. Through her journey, Carson has reminded many that nurturing oneself physically and mentally is key to feeling empowered as a new mother. Simple Pilates To Sculpt Abs Weightloss Shorts LosebellyfatYoga Pilates For Reduce Lose Belly Fat Burning At Home Slim and Things Fit Figures. #exercise #bellyfatreduce #refucebellyfat