Lean In 60

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The Basics of Weight Loss: Understanding Calories and Macronutrients Weight loss is fundamentally about creating a calorie deficit, which means consuming fewer calories than your body expends over time. To understand weight loss effectively, it's crucial to grasp the concepts of calories and macronutrients.The Basics of Weight Loss: Understanding Calories and Macronu...

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The Basics of Weight Loss: Understanding Calories and Macronutrients When it comes to weight loss, understanding the basics of calories and macronutrients is essential. These two concepts play a crucial role in determining how much and what types of food you should be eating to achieve your weight loss goals. In this blog post, we'll break down what calories and macr...

The 60-Day Challenge Starts Next Monday ...⁠
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If you have been struggling to make a change to your fitness you won't want to miss this offer. ⁠
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I chat with people every day about how they wish they could have lost weight earlier on in their life and years later still struggling to make changes. If you have been sitting on the fence about making a change and needed that little push with expert advice on how to do it.⁠

THE TIME IS NOW.⁠
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We have a few spaces available for Our June 60-day challenge. ⁠
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everything included ⁠
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✔️32 Class sessions ⁠
✔️Fitness Test & Health Check Guidance ⁠
✔️Nutrition and calories guidance ⁠
✔️Individuel Goal Setting/ Advice ⁠
✔️Daily Emails
⁠✔️Home workout-in gym videos
✔️Personal approach to your goals
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To save your space on our June course DM Us the word (FIT) and we will get back to you with availability.⁠
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We won't be doing another challenge for a while so if you want to make a great start on your fitness and body this June message today as we only have limited spaces available.⁠
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This happened this year. Our incredible member George came to see us in January and wanted to make a massive change. he said enough was enough and needed to take control of his life and improve his health and get in shape.

Well, I can happily report that 5 and a bit months on George has smashed his goals and got incredible peak shape looking the best he has ever looked and feeling confident and strongest he's ever been.

The picture on the left was George starting picture and the picture in the middle is just 60 days (2 months) of progress he was able to drop a massive amount of body fat and get a lot leaner

Not only that but George has continued his consistency and the journey of fitness with us getting down to an elite level single-digit level body fat in under 6 months

Want to know what George did so well check out our video later today on how he achieved his results

Foods for fat loss!!! if you have been struggling to lose weight and create a calorie deficit but don't want to count the calories you eat.

Here are some foods that can make fat loss easier:

Protein-rich foods: Eating protein can help to increase satiety and reduce appetite, which can make it easier to consume fewer calories. Good sources of plant-based protein nuts, seeds, beans, legumes, and tofu.

Fiber-rich foods: Foods that are high in fiber can help to keep you feeling full and satisfied, which can make it easier to consume fewer calories. Good sources of fiber include fruits, vegetables, whole grains, and legumes.

Healthy fats: Consuming healthy fats, such as those found in nuts, seeds, and avocado, can help to increase satiety and reduce appetite, while also providing important nutrients.

Spices and herbs: Adding spices and herbs to your meals can help to enhance the flavor of your food, which can make it more satisfying and reduce the need for added sugars or fats.

Water-rich foods: Foods that are high in water, such as fruits and vegetables, can help to increase satiety and reduce appetite, while also providing important nutrients.

Low-calorie foods: Choosing foods that are low in calories but high in volume, such as leafy greens and other non-starchy vegetables, can help you feel full and satisfied without consuming excess calories.

Remember that the key to fat loss is creating a calorie deficit, so it is important to keep portion sizes in mind and avoid overeating, even when consuming healthy foods.

Fat Loss Diet Tricks

Eating high-volume foods, which are foods that are low in calories but high in volume or weight, can provide several benefits, including:

Increased satiety: High-volume foods can help you feel full and satisfied without consuming excess calories, which can help with weight management.

Improved digestion: Many high-volume foods, such as fruits, vegetables, and whole grains, are rich in fiber, which can help regulate digestion and prevent constipation.

Increased nutrient intake: High-volume foods are often nutrient-dense, which means they are rich in vitamins, minerals, and other important nutrients that your body needs for optimal health.

Lower risk of chronic diseases: A diet that is high in high-volume foods, particularly fruits, and vegetables, has been associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Reduced inflammation: High-volume foods that are rich in antioxidants, such as berries and leafy greens, can help reduce inflammation in the body, which is associated with several chronic diseases.

Improved mood: Some high-volume foods, such as fatty fish and nuts, are rich in omega-3 fatty acids, which have been shown to improve mood and cognitive function.

It is important to incorporate a variety of high-volume foods into your diet as part of a balanced, nutrient-dense eating plan.

How many meals should you eat day to day for WEIGHTLOSS ?

The number of meals you should eat per day for weight loss depends on your personal preference and lifestyle. There is no one-size-fits-all answer, as what works for one person may not work for another.

Some people find that eating three larger meals per day works best for them, while others prefer to eat smaller, more frequent meals throughout the day. Research suggests that there is no significant difference in weight loss between people who eat three meals per day versus those who eat more frequent, smaller meals.

What is most important for weight loss is the total number of calories consumed in a day, rather than the number of meals. Creating a calorie deficit by consuming fewer calories than the body burns through physical activity and metabolic processes is the key to weight loss.

In general, it is recommended that people eat a balanced, nutrient-dense diet with a mix of whole foods, including fruits, vegetables, lean proteins, and whole grains. Eating a balanced diet can help to support overall health and provide important nutrients, regardless of the number of meals consumed per day.

Ultimately, it is important to find an eating pattern that works for you and that is sustainable for the long term, as this is the key to successful weight loss and weight maintenance.

6 easy ways to reduce our body fat
we all know that you need to be in a calorie deficit to reduce your weight and body fat.

Here are some more tips for fat loss:

Create a calorie deficit: In order to lose fat, you need to consume fewer calories than you burn. You can create a calorie deficit by reducing your calorie intake, increasing your physical activity, or a combination of both.

Focus on whole, nutrient-dense foods: Eating whole, unprocessed foods such as fruits, vegetables, whole grains, lean protein, and healthy fats can help you feel full and satisfied while providing your body with the nutrients it needs.

Limit added sugars and processed foods: Added sugars and processed foods can be high in calories and low in nutrients, and can contribute to weight gain.

Incorporate strength training: Strength training can help to build and maintain muscle mass, which can increase your metabolism and help you burn more calories.

Be mindful of portion sizes: Even healthy foods can contribute to weight gain if consumed in excess. Be mindful of your portion sizes and aim to eat until you are satisfied, not overly full.

Stay hydrated: Drinking plenty of water can help to keep you feeling full and hydrated, and may also help to boost your metabolism.

Get enough sleep: Lack of sleep can disrupt your hormones and increase your appetite, which can contribute to weight gain. Aim for 7-8 hours of sleep per night.

It is important to consult with a healthcare professional for personalized advice on your dietary needs and goals.

Do You Live In Bognor Regis ?
Need Help Dropping Some Winter Weight
Message us today to book your spot on our next 60-day challenge

www.leanin60.co.uk

The perfect snack if you hungry,

If you struggle with getting hungry during the day but don't want to add loads of calories to your daily count. give apples a go.

Eating apples has several benefits, including:

Rich in nutrients: Apples are a good source of fiber, vitamin C, and other antioxidants.

Promotes heart health: Apples contain polyphenols, which can help lower blood pressure and reduce the risk of heart disease.

Aids in digestion: The high fiber content of apples can help regulate digestion and prevent constipation.

May help with weight loss: Apples are low in calories and high in fiber, making them a filling and satisfying snack.

Supports immune system: Vitamin C in apples may help support immune function.

May reduce the risk of certain cancers: Some studies suggest that the antioxidants in apples may help reduce the risk of certain types of cancer.

How To Get Lean On A Whole foods Plant-Based Diet

Getting lean on a vegan diet involves a combination of eating the right types of foods and maintaining a consistent exercise routine. Here are some tips that can help:

Focus on whole plant foods: Incorporate plenty of whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet. These foods are naturally low in calories and high in fiber, which can help keep you feeling full and satisfied.

Choose high-protein foods: To help build and maintain muscle, include protein-rich plant foods such as tofu, tempeh, seitan, legumes, and nuts in your meals.

Limit processed foods: Processed vegan foods such as vegan meats, cheeses, and desserts can be high in calories, fat, and sodium. Limit these foods and focus on whole, nutrient-dense options.

Be mindful of portion sizes: Even healthy foods can contribute to weight gain if consumed in excess. Be mindful of your portion sizes and aim to eat until you are satisfied, not overly full.

Incorporate strength training: In addition to cardiovascular exercise, strength training can help build and maintain muscle mass, which can increase your metabolism and aid in weight loss.

It is important to consult with a registered dietitian or healthcare professional for personalized advice on your dietary needs and goals.

** TRANSFORMATION TUESDAY **

This Tuesday's Lean in 60 transformations is an update on one of our members George who has lost a whopping 30KG since he started his original lean in 60 programs and is now part of our long-term lean in 60 monthly membership.

George has been smashing his results and pushing hard for a few months now but his consistency is his biggest secret every day eating a calorie deficit maintaining good discipline with daily workouts and getting his daily 10-kilometer walk. simple things that add up to big results.

George could have changed nothing for the last 5 months and stayed the same but he made the leap to get some help and improve his life for the better not just physically how he feels and looks but also his state of mind confidence and general wellbeings.

If you are not sure what the Lean In 60 challenge is have a little read below and maybe we can help you achieve your dream body this year

The "Lean in 60" course is a weight loss program that is designed to help people lose weight by combining a healthy, balanced diet with regular exercise and lifestyle changes.

The program provides guidance on what to eat and when to eat it, with a focus on whole, nutrient-dense foods that provide important vitamins and minerals without excess calories. The program also emphasizes portion control and encourages participants to eat slowly and mindfully, which can help to reduce overeating and improve digestion.

In addition to dietary guidance, the "Lean in 60" program includes a structured exercise program that combines cardio and strength training to burn calories and build muscle. Exercise is an important component of weight loss, as it can help to increase metabolism and improve body composition.

The program also provides education and support around lifestyle factors that can impact weight loss, such as sleep, stress, and hydration.

By combining these elements, the "Lean in 60" program can help participants create a sustainable, healthy lifestyle that supports long-term weight loss and overall health. It is important to note that individual results may vary, and it is always advisable to consult with a healthcare professional before

Do You Trust The Scales?

Using scales can be a helpful tool for weight loss, as they can provide a measurable way to track progress.

However, it is important to remember that weight is not the only indicator of health, and other factors such as body composition, muscle mass, and overall fitness level should also be considered.

It is also important to use the scale in a healthy and balanced way, and not to become obsessed with the number on the scale. It is recommended to consult with a healthcare professional for personalized advice on weight loss and management.

Do you use the scales for recording your progress?

Are you trying to lose FAT?????

if so read these 5 things you might be doing wrong when it comes to fat loss and 5 things you need to change to lose that body fat.

We want to know what your biggest struggle is when it comes to fat loss.?

comment below or send us a DM

HAS YOUR WEIGHT LOSS STALLED ?

6 COMMON REASONS WHY WEIGHT LOSS STALLS

If your weight loss has stalled. Have a think about these common reasons why it might not be dropping.

Its all about the calories to start with you have to get that right and then move on from there

😀Do you find your weight loss stalling?

I you have found that your progress has slowed down try changing one of these 3 things.

😀You are currently bigger portions of healthy foods

😭You go off track at the weekend

😊You don't monitor your calorie intake

Want to Reduce Your Visceral Fat ? then you must know these 6 Steps

How To Reduce Visceral Fat Fast Visceral fat is a type of body fat that is stored within the abdominal cavity, surrounding the internal organs. It is considered to be a more dangerous form of fat compared to subcutaneous fat (the fat that is stored just under the skin), as it has been linked to a number of health issues, including...

Best Fitness Bootcamp In Bognor Regis If your looking for Bognor Regis's best Book camp then look no further, lean in 60 has been running since 2014 and has had incredible success with our members over the years. originally designed as a 60-day challenge but now turned into a long-term personal training group workout experience with 2 q...

You don't need to eat the same meal every day to lose weight !!!

If you think hitting your long-term goal just means the same boring foods day in and day out your wrong.

Eat a variety of foods, eat fun foods and enjoyable foods but stick to the weight loss principles of creating a calorie deficit.

Don't overcomplicate things if you want to make a change start with the basics and make small changes keep your diet the same just with little swaps that make it easier and more sustainable for you to lose weight.

6 THINGS TO REMEMBER WHEN LOSING WEIGHT!!!

IT WON'T BE EASY
YOU MIGHT BE HUNGRY
YOU WILL PROBABLY MESS UP
NEED PATIENTS
STICK TO IT FOR THE LONG RUN
IT WILL BE WORTH IT

Are you still struggling with losing weight? knowing what you are about to get into can help you stay the course in the long term.

WHAT ARE YOU FOCUSING ON FOR WEIGHT LOSS?

Make meaningful changes that have the biggest effects on your fitness, health, and weight.

get the foundations right and the rest will follow.

what happens when you crash diet?

I have gained weight so I need to go on a diet....

This has been uttered probably billions of times over the years but it's the wrong approach to longterm sustainable fat loss.

changing everything overnight is a surefire way to give up in 2-3 weeks' time when it all gets too tough.

Instead start to build small and make swaps with your nutrition, eat the same foods but add in more fiber, fruits, or veggies and decrease the higher calorie stuff that way reducing 50-200cals per meal can already start to make a difference.

Same with exercise and building small easy workouts that are sustainable and you can do regularly with minimal recovery and not much thinking.

if you struggling with your goals don't be afraid to reach out for help and get some ideas and info that can help you.

If you are a few weeks into your new year's goals of getting fitter or just about to start, here are 3 tips that will help you set it up better.

Get enough protein and the right calories and do some exercises to start seeing changes on the scales.

IT'S NOT ALL ABOUT THE NUMBERS.

calorie quality also matters for health, when I say health I mean more favorable health outcomes not just reducing weight/fat so the performance and function of the body and mind.

what's your thought