HoliFit

When the dietitian says “one glass of wine per day” and this is how the client interpret it 😅 🍷

More than just a diet center 🩷🥂

Are protein bars good for you? 🍫

Check out my latest article with to know more about it.

Rachelle Melhem - Clinical Dietitian
📞 +96176494853
📍Clinic, Baabda - Lebanon
🌍 Online Consultations

Did you know⁉️

Even dietitians consume chocolate spread from time to time, but definitely not the whole jar at a time! 🙈

🍫 Chocolate is a well-known mood booster along with many other health benefits.

So enjoy it when you feel like but in moderation! 🥰

Happy International Day of Older Persons! ❤️
The smile on your faces warms our hearts 🥰

Wanna eat clean but don’t have time to cook👩‍🍳 or simply don’t know how ⁉️
Don’t worry! Surmeal has your back 💪🏻
📱 DM or call us for more info about our packages.

Thought of the day: “Whoever loves much, performs much, and what is done with love, is done well.”

I personally LOVE what I do and sadly not everyone can say this so I recognize how lucky am I!

I’m grateful for you guys for trusting me and giving me the opportunity to work with each one of you and contribute in your lifestyle-changing journey! 🫶🏻

🔸Next time you get upset about losing 2 kg, this is how 2kg of fat looks like! 😅

🔸Yes, such a small mass of fat takes up so much more volume than you can imagine.

🔸That’s why, next time you think your progress is slow because you lost even only 0.5kg of fat, think again! 😝

What is food freedom ⁉️

🔻Food freedom means you are in of what you eat 💪🏻, instead of letting the food control you.
🔻To do this, we must give ourselves unconditional permission to eat, otherwise, we will binge eat on them later on. 🍨🍩🍫
🔻You may think if you give yourself permission to eat all foods, you would have no control around food!
🔻But what actually happens is food becomes normalized. Food is no longer good or bad, it’s just food. 😬
🔻This means that previously restricted “bad” foods become less desirable.

‼️Just watch out your portion size and enjoyyyy it‼️🥰

🔸Most people think that the weight loss journey should be linear and get discouraged and even quit if the number on the scale goes up sometimes.
🔸Well, for everyone who can relate, let me tell you something:
✔️You will not lose weight at the same rate on a daily or even weekly basis.
✔️Even after a perfect day of eating, your weight might go up at times.
✔️Don’t let this discourage you and remember: weight loss is NOT linear!

🔻Including one to two portions of fruits daily in your diet will help you lose weight in an easier way. 🍓🍏

🔻Quick tip:
Prioritize eating the whole fruit 🍍 instead of drinking the juice🍹to avoid losing the fiber content.

✔️ When we take our first bite, we chew and swallow our food to digest it in the stomach.
✔️ During the processing of the food, hormones are released and this acts as a signal that is sent to the brain.
✔️ 20 minutes is the time required for the stomach to tell the brain to stop eating!

🔻Quick tips that help to achieve better eating habits:
🐢 Chew the food slowly and properly.
😋 Enjoy every bite and focus on the flavour profile and texture of the food.
🍴 Put down your chopsticks/fork/spoon between bites.
💬 Have a conversation with a friend. This way you will have pauses between the bites.

For many, family mealtime has been lost in our lives.

However, family meals are important and should be considered part of our daily requirements.

Why❓

Because family meals:
1️⃣ Are more nutritious. They always include protein, fruits and vegetables.
2️⃣ Strengthen ties and help build better relationships.
3️⃣ Offer parents a chance to be role models in healthy eating and polite table manners.
4️⃣ Help prevent obesity since people tend to eat slowly and talk more.
5️⃣ Help kids become less picky eaters since a wide variety of foods is usually offered.

And you, how many times do you eat as a family? 😊

◻️NUTRITION 🍏and EXERCISE 🏋️‍♀️ are both important parts of losing fat and gaining strength.

◽Even though you can change your body composition through diet alone without exercise, it's the combination of both that provides a complete package. 👌🏻

▫️Applying the 80%nutrition-to-20% fitness rule is a statement of the importance of nutrition. It is indeed easier to consume calories versus burning calories.🔥

Wanna lose weight in a healthy style ⁉️

Eat right, not less. And make sure you’re not skipping meals! 🍳🍏🥗🥘🍫🥪

How❓
Follow these easy yet important tips below! 🥰

Yes, unhealthy food 🌭 is often cheaper to buy than healthy food 🥗, but costlier to your health! 🥴

Health is wealth so invest in it ❗

الصحة الجيدة ما الا ثمن!
حافظوا عليا و ما تبخلوا عحالكن 🥰

◽In case you are:
✔️ Fasting
✔️ Following a vegan/vegetarian diet
✔️ Or simply trying to increase your protein intake, here are some plant-based food rich in protein that will help you stay full and maintain your muscle mass 💪🏻

Pamper your mom with the gift of health! 🎁🥰

And I am more than happy to participate with a 50% discount on the first consultation 🤩

🔹Offer valid till the 21th of March.

✅ YES! You can eat out 🍔 and still lose weight! 🤞🏻

✅ There is absolutely no need to eliminate certain foods or restrict yourself too much.

✅ Results are determined by your actions over time, not by a single meal/day/incident etc.

✅ Just make sure to be in a calorie deficit (in the long run) and avoid overeating too often.

✅ Oh and get back on track ASAP, preferably at your next meal! 🥰

🔸Weight loss doesn’t begin in a gym with a dumbbell 🏋️‍♂️
It starts in your head 🧠 with a decision.

🔸خسارة الوزن بتبلش بقرار... متل كل شيء بهالحياة!

💤 Sleep has a huge effect on how you feel during the day, and plays a role in how well you .

🍒 Food relates directly to serotonin, a key hormone that along with Vitamin B6, B12, and folic acid helps promote healthy sleep.

🍌Try to consume the foods mentioned above that calm the body, increase serotonin levels and get you ready for restful sleep.

💤 Sweet dreams! 💤

Change is inevitable, but personal growth is a choice.

How are you working on yourself today ⁉️

🔴 People lose weight every day. The trick is to maintain the weight loss. 🔴

🔺You DESERVE to feel and look your best!

🔺You must believe you are worth it or you’ll damage every attempt you make to re-create yourself, your , your , your and your .

🔺You’ll only get there if you make the DECISION and take the RESPONSIBILITY to make it happen.

🔻The steps are simple:
1️⃣ Believe you deserve it.
2️⃣ Decide you want it.
3️⃣ Get started.
4️⃣ Keep at it.

Too complicated?
No worries I am here to assist you 🤗
📲 DM or contact us to book your appointment.

Heeey dessert lovers! 👋🏻
This post is for YOU 🥰
⬇️
☑️ Giving yourself permission to eat dessert is a step in the right direction, just make sure to avoid these common mistakes:
▫️Overdoing it
▫️Feeling guilt or shame after eating the dessert
▫️Feeling the need to burn it off

Oh and guess what ❕
Enjoying desserts will help you lose weight. How❔
◽You’ll feel less deprived
◽You’ll less likely to binge

🔷 My advice to you 🔷
Focus on the doughnut, not on the hole. 🍩
Et bon appétit. 😋🥰

Did you know ⁉️

🔺Drinking wine in moderation provides antioxidant and anti-inflammatory benefits that may improve your gut bacteria and boost your heart health, mental health, and longevity.
🔺The optimal daily intake of wine is:
🍷1 glass (150 ml) for women
🍷🍷2 glasses (300 ml) for men

Are you a wine lover?😍

Nutrition is NOT zero fat. It’s NOT very low calorie. It’s NOT being hungry and feeling deprived. It’s nourishing your body with REAL, WHOLE foods so that you are consistently and to live life to the fullest! 💪🏻