Claudia - Fitness & Macro Based Nutrition for Weight Loss Videos

Here’s the truth about weight loss ⤵️ … it all starts with a calorie deficit. Adjusting your diet is the most effective way to achieve this. While exercise offers countless benefits, without a balanced diet, you might spend hours at the gym without seeing the RESULTS you want. Let’s break down weight loss into its simplest form: to shed pounds, you need to consume fewer calories than you burn. The quickest way to reach this goal is through a smart diet plan. While exercise enhances overall health and wellness, it can’t replace the importance of a healthy diet. Without it, your hard work at the gym might not pay off as you’d expect. If you are having trouble fixing your nutrition and start losing weight, comment “HELP” and I’ll send you some tips to get you started. 🤝 💚 #holisticnutritionist #menopausenutrition #midlifewoman #womenover50 #MenopauseSupport #WomenWellness #menopausediet #weightmanagementspecialist #menopauseadvice #MenopauseHealth #HormoneHealth #menopauseweightloss

Here 👇 Chimichurri Jumbo Shrimp 🍤 These shrimp are so juicy, tangy and high in protein and bonus points for the fact that they take 15 minutes to make! Serve as is or over salad or Edamame Pasta for a protein boost! Share it 🗣️with your friends! Ingredients: 1 lbs Black Tiger Shrimp (peeled and devein) 2 tbs olive oil 2 garlic cloves, crushed 1/2 tsp salt 1/2 tsp paprika 1/2 tsp chipotle powder Black pepper Lemon zest Chilli flakes, optional Chimichurri sauce: 1/4cup parsley, packed 1/4 cup cilantro, packed 1/4 cup olive oil 2 garlic cloves, crushed 1 tbs red wine vinegar 1 lime, juiced and zested 1/2 tsp salt 1/2 tsp oregano Method: 1. Butterfly shrimp and pat dry well 2. Season shrimp with olive oil, salt, pepper, paprika, chipotle powder, garlic and lemon zest; let marinate 1-3h. 3. To make the Chimichurri, add all the ingredients above to a food processor and pulse until smooth. I made mine over the weekend and I am using the leftovers ( perhaps half of the recipe was left ) 4. Cook shrimp in a skillet over medium-high heat for about 1-2 minutes per side, depending on size; 5. Once the shrimp has cooked, drizzle with Chimichurri as desired! Enjoy as, with salad or Edamame pasta as there is plenty of sauce to coat the pasta! Yummy! (Pasta macros ( 2 oz/56g dry) 24g Fiber and 24g Protein. Wow!) Nutrition and macros for the whole recipe: Calories: 780 kcal | Carbohydrates: 6g | Protein: 65g | Fat: 56g | Fiber: 0.6g #menopausenutritionist #mealplaning #postmenopause #menopauseweightloss #menopausenutrition #menopausehealth #fitover45 #midlife #proteinfood #proteinsources #dinnerrecipes #hightprotein

The secret 👇 Focus on these 3 pillars: ✅ I eat 3 square, nutrient-packed meals daily. I prioritize protein and fiber and for my low-carb / Keto friends, find the highest manageable carb level (in grams) for weight loss, but don’t eliminate the carbs completely. What to include when you are building your meals: ✔️Prioritize proteins. Set your protein within this range (in grams): Goal body weight (lbs) x 0.7-1 ✔️Find the highest manageable carb level (in grams) for weight loss: Goal body weight (lbs) x 0.7-1 ✔️Dietary fiber: 14 gr/1000 cal ✔️One serving of Fruit AND Vegetables per 500 cal After a while, you will learn how to build your plate and stay within the healthy targets. ✅ Long are gone the days when I would force myself to walk for hours just to get km and steps added to my tracker... Now I stand up every hour and move around, sometimes I go 10-15 min outside for a walk, and sometimes I just walk around the house. sometimes, I run errands or do something I have to do. Whatever it is convenient at that moment. Consistency is the KEY! I do go for intentional hikes or walks when I have time, but that is not the main source of my activity during the day. ✅ Prioritize me, I have been meditating daily for years and I was quite good at allocating times for my workouts mostly in the afternoon, I wasn’t too stressed about it as long as I did my workouts. however, I am in the process of waking up before everyone, to squeeze the workout earlier in the day, just to experiment with how I feel if I make this change. Simple, right? I know you can do it! Follow me 👉@claudiamiron_ for more weight loss advice in menopause! That will help my channel a lot! 🙏🏼! #nutritionplan #nutritioncoachingonline #weightlossadvice #menopauseweightloss #healthylifestyletips #holisticnutritionist #macrotracking #macrocounting #weightlosstips #proteinfood #proteinintake #volumeeating

Here: Once you understand this, you will start losing weight... Picture this: Susan’s lunch: 1 protein bar ( 60 gr) —> 190 calories, P: 21g C:21 F:8g Anna’s lunch: 2 cups of shredded lettuce, 100 gr cucumber, 100 gr roasted broccoli, 50 gr Grilled Chicken Breast, 20g avocado, drizzled with 1 tablespoon Classic Ranch Yogurt dressing —> 196 calories P: 21g C:10g F:8g This blew my mind. The shortcut to losing weight —> Volume eating! 🍽️ One of the most effective strategies for managing hunger in a calorie deficit is incorporating high-volume, low-calorie foods into your diet. These foods help fill you up without adding excessive calories, making it easier to stick to your calorie goals. Here are some examples of high-volume low-calorie food: 🍉 watermelon, 🐟 fish, 🍗 chicken breast, 🥬 leafy greens, 🥦 broccoli, cauliflower, 🥬 cabbage, 🥒cucumber, zucchini, 🥚 eggs & Egg whites, 🍓 berries, Cottage Cheese, Greek yogurt, nut butter powders, popcorn and 🥣 oats. Ready to shed 10-20 lbs and transform your life? Comment HELP, and I’ll send you all the details! Act fast - with a few clients graduating this month, only 3 spots open up this month. Don’t miss out on this opportunity! #nutritionplan #nutritioncoachingonline #weightlossadvice #menopausesupport #volumeeating #healthylifestyle #certifiednutritionist #macrofriendly #macrocounting #weightlosstipsforwomen

Here👇 But first….follow me 👉@claudiamiron_ for sustainable and practical weight loss advice in menopause. I’m a big believer in sustainable diets that embrace all foods. It’s about finding balance and making choices that you can maintain over the long haul. By opting for foods high in volume but low in calories, you’ll feel satisfied longer and naturally eat fewer calories, paving the way for weight loss. You can still have a variety of foods while on your weight loss journey, but cutting back on portion sizes might not always work as leaves you feeling hungry. That’s where these simple swaps come in—they let you enjoy more food while staying full and satisfied. So why not give them a try? Easy swaps to make to reduce calories and increase your protein intake. 1. Sour Cream 🔀 Greek Yogurt 2. Regular milk 🔀 High Protein Milk 3. Regular Yogurt 🔀 Greek or Skyr Yogurt 4. 1 egg 🔀 2 egg whites 5. Potatoe Chips 🔀 Roasted Chickpeas Bonus: Choose air-popped popcorn over buttered popcorn for a lower-calorie snack. I am not saying to make these changes, but if you are looking to get more food within your daily calorie target you might consider these. Let me know which one you would try first. I hope it helps. #nutritionplan #nutritioncoachingonline #weightlossadvice #menopausesupport #healthylifestyle #healthyliving #macrofriendly #macrocounting #weightlosstips #protein #proteinintake #volumeeating

Read this to find out what I would do👇 You know those moments when you’re all fired up to tackle something head-on? Well, here’s the kicker about that kind of discipline... Whether it’s a small or bigger task, the boost of motivation follows a similar path. So, you set this big goal: shed 10 pounds in just 6 weeks by sticking to a strict diet and exercise routine every single day. But halfway there, after 3 weeks, you’ve only managed to drop 3 pounds. Your focus is on how little you achieved, despite all the great work you put in. You start feeling frustrated and eventually throw in the towel... Sound familiar? 👂 Yet, in reality, losing 3lb in 3 weeks is FANTASTIC progress! 👏 Now, imagine keeping that discipline going for 6 months. That’s 24lb in 6 months! 🤯 So maybe aiming for 10 pounds in 6 weeks was a bit too much, but if you had set your goal for 3-4 months, you would’ve smashed it EASILY, right? When you don’t quite reach your goal, it feels like a bummer... But when you nail it, it is a win! 🙌😁 So here’s a friendly reminder: set a goal that’s within your reach so you will have the opportunity to succeed. Reaching that goal and feeling that sense of accomplishment will help you maintain the discipline you need to reach your next goal and crush it too! 👊 Need support & accountability on your weight loss journey? Just drop a “HELP” in the comments below. #weightlossinspiration #fatlosshelp #weightlosstips #fatlosstips #loseweight #fitnessjourney #midlife #nutrition #onlinecoachingprogram Thanks Hanna for pointing this out!

NO, I am not going to talk about the main sources of protein, like 4 oz of chicken or shrimp, and 1 cup of cottage cheese. But first… Follow me 👉@claudiamiron_ for more practical and sustainable weight loss advice! These are to be used in addition to your meal, besides your MAIN SOURCE of protein. Like … you have a chicken salad then you cut a boiled egg in it. If you are cooking meatballs replace the eggs with egg whites, if you are having pasta with tomato sauce, replace the regular pasta with lentil pasta, these types of things. Here is what you can add or replace so you can easily reach your protein goal and enjoy food other than tons of chicken breast and cottage cheese 1. Edamame —> 1/2 cup cooked = 8g of protein. Add to salads, soups, or as a snack. 2. Cottage Cheese —> 1/2 cup = 12g of protein. Mix into smoothies, use as a dip, or add to salads. 3. Peas —> 1 cup cooked = 8g of protein. Incorporate into soups, salads, or pasta dishes. 4. Sunflower Seeds —> 2 TBS = 5g of protein. Sprinkle on salads, oatmeal, or yogurt. 5. Tempeh —> 1/2 cup = 15g of protein. Add to stir-fries, salads, or sandwiches. 6. Chia Seeds —> 2 TBS = 4g of protein. Add to smoothies, yogurt, or make chia pudding. 7. Nutritional Yeast —> 2 TBS = 8g of protein. Sprinkle on popcorn, pasta, or salads for a cheesy flavor. 8. Green Peas —> 1 cup cooked = 8g of protein. Use in soups, stews, or as a side dish. 9. Buckwheat —> 1 cup cooked = 6g of protein. Use in place of rice, in porridge, or in salads. 10. Artichokes —> 1 medium cooked = 4g of protein. Add to salads, pasta, or enjoy as a side dish. Increasing the protein intake for my clients was a game changer for most of them. Higher protein intake helped them: - expedite the fat loss - reducing their hunger - improve their hair and skin appearance I hope this helps! Let me know if you can think of something else. ❤️ #menopausenutritionist #mealplaning #postmenopause #menopauseweightloss #menopausenutritio

Read this ⤵️ 🔟 tips to easily reach your daily steps target and kickstart weight loss during menopause! ( no matter if you aim for 7k, 10k or 12k) This strategy works 100% 🚶‍♀️ Follow @claudiamiron_ for effective weight loss advice in midlife! Here's how to effortlessly integrate more steps into your day: 1. Take a stroll during your lunch break. 2. Opt for parking farther from the entrance to increase walking distance. 3. Enjoy a post-dinner walk to support digestion. 4. Buddy up with a friend for a walk and chat session. 5. Incorporate short walking breaks every hour throughout your day. 6. Turn long phone calls into "walk and talk" sessions outside, if you can… 7. If you take public transportation, hop off a stop earlier and walk. 8. Make walking your pets a daily activity. 9. Choose the longer route home to sneak in extra steps. 10. Consider walking to work if feasible. Remember, intentional or not, every step counts toward your fitness goals! Did you know walking is a powerful but often overlooked tool for weight loss during menopause? Prioritize both your mental and physical health by adding more steps to your routine today! I hope you find something to add to your daily routine! Keep walking! #weightlossinspiration #fatlosshelp #weightlosstips #fatlosstips #loseweight #fitnessjourney #menopausefitness #menopausesupport #midlife #nutrition #onlinecoachingprogram

Here 👇 How to cut calories to lose weight without making any effort? The moment we have to eliminate something from our diet, or we need to adhere to a certain plan, our body starts craving that thing or finding ways to step out from the program. It is obvious that is not the solution and I would never recommend my clients to eliminate anything from their diet ( unless there is sensitivity or a serious medical condition) Then how do you still stay within your calorie deficit to lose weight? You have to know your numbers first. Once you have calculated your numbers then do these 2 things: 1️⃣ Think about what you can add to your diet rather than what to remove. Let me explain, for example, if you have a budget of 500 calories for breakfast, start with your must-have, in my case is always protein. 👉 2 eggs + 1/2 cu egg whites+ 50g turkey Breast. That is 260 calories and 35g Protein. Now the rest is up to you, you can add fruits, bread extra fat. 2️⃣ Buy a smaller plate. When I moved from Europe I was shocked to see how big the plates are here….they are like a serving platter rather than an individual plate. Dinner plates can vary from 9-12 inches. Choose the smallest one you can find! Now you do not have to do anything else, just fill in the plate with everything you usually do … basically, you will be cutting calories as you have a smaller real estate! If you are interested in finding out how many calories you should consume to lose weight and how to divide these into macros message me “Calories” and I will send you the numbers 🧮. #over50andfit #menopausesupport #menopausehealth #menopausehelp #hormonehealthcoach #trackingmacros #onlinenutritioncoaching

What? Negative Ions! 🌬️☀️💧 Also called anions, these are molecules that get a negative charge from things like sunlight, wind, or moving water. Research shows that breathing air with lots of negative ions can lift your mood and improve your health! The engineer in me always looks for numbers and scientific facts and research 🧐😃 What Are Ions and How Do They Help? 🌟 Ions are tiny particles with an electric charge. They help keep your body balanced and healthy. Here’s how they can help you: 1️⃣ Boosts Energy Ions help control energy flow in your body. Positive and negative ions work together to keep you energized and alert all day. ⚡ 2️⃣ Improves Mood Negative ions in nature can lift your mood and reduce stress. They increase serotonin in your brain, making you feel happier and more relaxed. 😊 3️⃣ Helps Breathing Negative ions can clear the air of dust, allergens, and pollutants, making it easier to breathe and improving your respiratory health. 🌬️ 4️⃣ Enhances Focus Ions improve oxygen flow to your brain, helping you focus and think clearly. 🧠 5️⃣ Promotes Better Sleep Negative ions can help you sleep better by regulating your sleep patterns and reducing stress and anxiety. 💤 How to Get More Ions: Dense forests (especially pine forests) 🌲 Mountains 🏔️ Parks 🏞️ Waterfalls 💦 Springs 🌊 After heavy rain and storms 🌧️ Beaches 🏖️ Hope this helps! Share 🗣️ with your friends! 💚 #ions #fiftyandfit #menopauseweightloss #menopausehealth #nutritionplan

Here’s 👇 what I do to stay slim and healthy in my 50s: 👉Small Calorie Deficit: Find your daily calorie needs, then subtract 200. (DM me for help) 👉No Snacks: Eat 3 meals within a 10-12 hour window. 👉High Protein Breakfast: Start with 25-40g of protein to boost metabolism and curb cravings. 👉Quality Protein: Include protein in every meal (eggs, chicken, turkey, lean beef, salmon, etc.). 👉Balanced Plate: Fill half your plate with veggies, a quarter with carbs, and a quarter with protein. 👉Walk Daily: Aim for 6000+ steps to burn extra calories. 👉80-20 Rule: Enjoy “fun foods” 20% of the time to avoid feeling deprived. Stay consistent! It’s about application, not just the method. Start now for results by January. Share this with a friend, and you can both drop 5, 10, 15 or 20 lbs in 2024. Want personalized macros and guidance? COMMENT YES to get started. (Last opportunity to register for this summer. Sign up closes August 1st) #fiftyandfit #menopauseweightloss #nutritionsupport

Here 👇 These are my go to 3 pillars. Because I am an engineer and I like numbers, formulas and scientific facts I always rely on these in my practice and ignore all nonsense like the celery juice diet shared by a popular influencer… 🤣🤣 ✅ I eat 3 square, nutrient-packed meals daily. I prioritize protein and fiber and for my low-carb / Keto friends, find the highest manageable carb level (in grams) for weight loss, but don’t eliminate the carbs completely. What to include when you are building your meals: ✔️Prioritize proteins. Set your protein within this range (in grams): Goal body weight (lbs) x 0.7-1 ✔️Find the highest manageable carb level (in grams) for weight loss: Goal body weight (lbs) x 0.7-1 ✔️Dietary fiber: 14 gr/1000 cal ✔️One serving of Fruit AND Vegetables per 500 cal After a while, you will learn how to build your plate and stay within the healthy targets. ✅ Long are gone the days when I would force myself to walk for hours just to get km and steps added to my tracker... Now I stand up every hour and move around, sometimes I go 10-15 min outside for a walk, and sometimes I just walk around the house. sometimes, I run errands or do something I have to do. Whatever it is convenient at that moment. Consistency is the KEY! I do go for intentional hikes or walks when I have time, but that is not the main source of my activity during the day. ✅ Prioritize me, I have been meditating daily for years and I was quite good at allocating times for my workouts mostly in the afternoon, I wasn’t too stressed about it as long as I did my workouts. however, I am in the process of waking up before everyone, to squeeze the workout earlier in the day, just to experiment with how I feel if I make this change. Simple, right? Are you ready? Want to Lose 10-20lbs? Comment “YES“ and start today. #nutritionplan #nutritioncoachingonline #weightlossadvice #menopausesupport #healthylifestyle #healthyliving #macrofriendly 

📦 Want to ensure you have the essentials in your fridge to hit your protein goals? Here’s what I always keep on hand! But first follow @claudiamiron_ for more practical nutrition and weight loss advice in menopause! Don’t forget to save this list for your next grocery run! 📌 I aim for variety and convenience, with a focus on ingredients that support women’s health during perimenopause. Here’s what you’ll always find in my fridge: 🍗 Fresh chicken breast - You can use it in soups, for schnitzel, or simply grilled. You have to check my 10-minute chicken in the air fryer. The juicier chicken breast ever! 🍔 Extra Lean ground beef - I cook the whole pound brick in the instant pot, then use it to build the meals I love. 🍳 Eggs and egg whites - supporting metabolism and energy levels. I add these in everything, meatballs, frittata, soups, meatloaf, schnitzel, 🥣 Skyr / Greek yogurt - I always buy the plain one, because is so versatile. Use it for dressing, or sauces, instead of sour cream, or just have it like this with some fruits drizzled with honey. 🧀 Cottage cheese - I add it to everything, check my story/page for inspiration. 🥪 Deli turkey or smoked salmon - I make my deli meat on the Pellet Grill Smoker most of the time, but when I buy it from the store I opt for nitrite-free and no-additive options. Goes in everything, sandwiches, salad, omelets, rolls. 🍛 Protip: I always cook meals in big batches ( more than I need for the day) and freeze the leftovers in individual portions to have them handy - ideal for busy days when cooking isn’t an option. With these essentials in your fridge, hitting your protein goals becomes a breeze! Whether it’s 30-40g+ protein at every meal or ~20g per snack ( if you are a snack person), you’ll be well-equipped for success!🫶🏼 I know you can do it! #nutritioncoach #losefat #fitover50 #proteinfood #highprotein #groceryshopping #healthylifestyle #perimenopausehealth #proteinfood #healthy

Here 👇 But first, please follow me 👉@claudiamiron_ for more weight loss advice in menopause! That will help my channel a lot! 🙏🏼! Focus on these 3 pillars: ✅ I eat 3 square, nutrient-packed meals daily. I prioritize protein and fiber and for my low-carb / Keto friends, find the highest manageable carb level (in grams) for weight loss, but don’t eliminate the carbs. What to include when you are building your meals: ✔️Prioritize proteins. Set your protein within this range (in grams): Goal body weight (lbs) x 0.7-1 ✔️Find the highest manageable carb level (in grams) for weight loss: Goal body weight (lbs) x 0.7-1 ✔️Dietary fiber: 14 gr/1000 cal ✔️One serving of Fruit AND Vegetables per 500 cal After a while, you will learn how to build your plate and stay within the healthy targets. ✅ Long are gone the days when I would force myself to walk for hours just to get km and steps added to my tracker... Now I stand up every hour and move around, sometimes I go 10-15 min outside for a walk, and sometimes I just walk around the house. sometimes, I run errands or do something I have to do. Whatever it is convenient at that moment. Consistency is the KEY! I do go for intentional hikes or walks when I have time, but that is not the main source of my activity during the day. ✅ Prioritize me, I have been meditating daily for years and I was quite good at allocating times for my workouts mostly in the afternoon, I wasn’t too stressed about it as long as I did my workouts. however, I am in the process of waking up before everyone, to squeeze the workout earlier in the day, just to experiment with how I feel if I make this change. Simple, right? I know you can do it! #nutritionplan #nutritioncoachingonline #weightlossadvice #menopausesupport #healthylifestyle #healthyliving #macrofriendly #macrocounting #weightlosstips #protein #proteinintake #volumeeating

Here 👇 but first, FOLLOW ME @claudiamiron_ for more delicious HIGH protein recipes to support your weight loss journey! 🌟 I've been sharing this Salmon Sushi Wrap recipe with my clients, and they absolutely love it! It's unique, easy to make, and tastes amazing! 🤩 This dish is packed with protein, healthy fats, iron, potassium, and B12. Pair it with grated radishes and avocado 🥑 slices for an extra boost. 🌱 You HAVE to try it! 🙌 Here’s what you need: Ingredients: 1 salmon poke pack (I used Dom Reserve Singles Steelhead Salmon Poke from Costco) 2 sheets of Nori paper 1/2 cup cooked sushi rice Few thin slices of cucumber Instructions: Make a small slit in the nori paper. Add the rice in one quarter, the salmon in another, and the cucumber in the last quarter. Sprinkle with sesame seeds. Fold as shown in the video and enjoy! Arrange on serving plates, sprinkle with sesame seeds, and add your favorite sides: grated radishes or avocado. Enjoy! Note: If you run out of Nori paper like I did, you can create a sushi bowl instead—delicious either way! Nutrition and Macros for the whole recipe: Calories: 410 kcal | Carbs: 33g | Protein: 29g | Fat: 18g | Fiber: 5g #FatLoss #WeightLoss #NutritionPlan #NutritionCoaching #WeightLossAdvice #HealthyLifestyle #PerimenopauseHealth #GlutenFreeRecipes #Fish #Salmon #QuickMeals #HealthyRecipes

Here👇 Traveling doesn’t have to mess up your weight loss journey. With some planning and a bit of fun, you can stay on track. Here are five simple tips to help you stick to your nutrition plan while on the go: 1. Have a high-protein meal before leaving home 2. Buy a high-protein meal and snacks to use instead of the food on the plane 3. Pack individual-size protein powder bags - I always use one during my breakfast at the hotels 4. Enjoy local food - when dining out be aware of portion sizes. Consider sharing a meal, start with a protein source, add healthy sides, and place your order first to avoid being influenced by others. Choose between dessert or drinks. 5. Stay Hydrated - Carry a refillable water bottle and add veggies and fruits with higher water content to your meals, like cucumbers and watermelon Bonus Tip: Stay active - Enjoy your destination, go sightseeing, take hiking trips, and local dance classes, if you’re staying in a hotel, take advantage of the fitness center if you wish, or play a team sport if you travel in a big group. Traveling can be an enjoyable experience without compromising your weight loss goals. If you need more guidance, comment “TRAVEL” and I’ll send you my free Nutrition and Fitness Travel Survival Guide to use while traveling! Safe travels and stay healthy! ✈️🌍💪 #midlifewomen #midlifecoach #menopausehealth #menopauseweightgain #menopauseweightloss #nutritionplans #nutritiontip #loseweighttips #loseweightnowaskmehow #registerednutritionist #proteinrecipes #proteinsources #proteinbowl #volumeeating #travelhealthy

Here ⬇️, but first, follow me 👉@claudiamiron_ for more practical and sustainable weight loss tips! You’ve embarked on a health journey, researching all the healthy food out there, and trying your best but the scale keeps climbing! Feeling stuck? I’ve been there too, with many of my clients. Some foods can sneakily pack on pounds, even in moderation. Here’s a heads-up on some I have noticed cause the problem and a few GENIUS TIPS on how to still incorporate them into your diet: * Avocados: Nutritious but calorie-dense, with 300-450 kcal in a medium one. TIP: Instead of eating avocado slices, make a guac from 1/3 avocado and 1/4 cup cottage cheese, then add the rest of the spices. * Cheese: High in protein but easy to overconsume, with 113 kcal in one thin slice. TIP: Instead of eating the cheese by the slice, grate it, it increases the volume so you don’t need to use that much. * Smoothies: Loaded with nutrients, but watch out for added calories; a single drink could contain 600-800 kcal or more. TIP: I know it is convenient, however, try EATING not DRINKING your calories you will feel fuller with fewer calories. * Nut butter: Calorie-packed and so easy to overconsume, with 190 kcal in just 2 tbsp. TIP: switch to powdered nut butter, as it is easier to measure, without compromising the taste. * Almonds (and other nuts): Delicious yet calorie-rich, who stopped after a serving, with 166 kcal in just 20 almonds. TIP: instead of munching on a bowl of nuts, crush them and add them on top of your food. Will add crunchiness to the dish and will satisfy your cravings. I don’t say don’t eat these foods, just watch your intake especially when you are struggling with fat loss. Hope this helps! #fatloss #weightloss #over40 #over50 #HealthyLiving #strongmoms #menopausediet #perimenopausehealth #hormonehealth #macros

Here👇 But first follow 👉@claudiamiron_ for more practical weight loss advice in menopause! One million dollar question! Are 10K steps really necessary for weight loss? Well… depends 🤔 The idea of taking 10,000 steps per day as a goal for physical activity can be traced back to a marketing campaign by a Japanese pedometer company called Yamasa in the mid-1960s. The company introduced a pedometer called ‘Manpo-kei,’ which translates to ‘10,000 steps meter’ in Japanese. There is no magic number, basically, 10,000 steps a day has nothing to do with weight loss. Yes, on average, you will burn 300-400 calories from getting 10K steps per day. 💪🔥 But the main piece for weight loss is Calorie Deficit. Now walking is not magic for weight loss. A calorie deficit is what is needed to lose weight. The calorie deficit can be created in various ways. 1. Physical activity, especially walking, is a common way to burn calories. 2. Eat fewer calories than you burn. 🍽️ YOUR CHOICE! 🤔 Exercise and enjoy all the mental and physical benefits that come with it. 🏋️‍♀️🧘‍♂️ OR Don’t exercise and eat fewer calories so you increase your chances of health issues like chronic diseases, nutrient deficiencies, depression, etc. 🚫🍔 What will be? THE. CHOICE. IS. YOURS. 🙌 #registerednutritionist #nutritionplan #nutritioncoaching #weightlossadvice  #volumeeating #healthylifestyle  #menopauseweightloss #caloriedeficitdiet #walkingforweightloss #10000steps

Here 👇 but first, follow me 👉@claudiamiron_ for more practical weight loss advice in menopause ! I love sharing free information on my channel, so everyone can pick it up and start applying it right away to lose these 10-25 lbs. Today let’s look at free applications. 
📱 Top 7 Free Apps & Tools for Weight Loss 📱 1. Cronometer or MyFitnessPal - Track your meals and exercise. 2. Fitbit or Apple watch - Monitor your activity levels and sleep. 3. Calm - Manage stress with guided meditations. 4. Yazio - Plan your meals and stay on track. 5. 8fit - Access basic workouts and meal plans. 6. Lifesum - Comprehensive health tracking. 7. Nike Training Club - Free workouts designed by professionals. These free tools can make a huge difference in your journey. Try them out and let me know your favorites! They can help you stay motivated, track progress, and achieve your weight loss goals without feeling you are dieting. You are welcome! #nutritionplan #nutritioncoachingonline #weightlossadvice #menopausesupport #volumeeating #healthylifestyle #healthyliving #macrofriendly #macrocounting #weightlosstips  #WeightLossTools #MenopauseHealth #HealthyLiving #fitnessapps

Cheers 🥂 to all the women in midlife who have worked with me and transformed their health, achieving weight loss goals without giving up their favorite foods. Here is what truly made a difference: ✨A customized, sustainable weight loss plan designed especially for you, reviewed and updated weekly by me. ✨Education on how to build the best meal plan for you that’s easy to follow and stick with. ✨Nutrition tips that promote high protein, gut health, and hormonal balance. ✨A fitness plan that everyone can do from the comfort of their home without needing to step foot in a gym. ✨Expert guidance to ensure you don’t regain the weight. ✨Your own personal coach to support and answer your questions daily. Remember, this is a journey. With the right strategy and support, you can reach your goals! Are you ready to embrace a healthier you? Want to lose 10-15 lbs? Comment “YES” and let’s get started today 🔥 #weightlosstips #menopauseweightloss #midlifewomen