Sami Balchum

WANT TO SEE CHANGES IN YOUR BODY?

Here’s what you need to do…👍🏼

✔️ Stop focusing on number of calories you’ve burned (talking to you Apple Watch & Fitbit wearers)

✔️ Sleep, take rest days, and manage stress (seriously…this is HUGE)

✔️ Eat to FUEL your body (stop skipping meals)

✔️ Less cardio, more lifting (if fat loss is your goal, you technically don’t even need cardio)

✔️ Consider that you may need to EAT MORE (in order to be toned you need to have muscle. In order to have muscle, you need to eat).

✔️ Be patient, stay consistent and trust the process (sorry, it’s not going to happen overnight).

Need help? Apply for 1-on-1 full customized & loads of accountability Training & Nutrition Coaching (link in bio!) 📱

THE NUMBER ONE REASON PEOPLE FAIL AT DIETS AND WORKOUT PROGRAMS…

I guarantee if you’re reading this that you have probably failed a diet or workout program you’ve tried…

I know I have.

Number one reason people fail?

They lack accountability. They lack a support system.

Which is why in my coaching framework, I do EVERYTHING I can to hold you ACCOUNTABLE to your goals.

You can expect:

🌟 Weekly or bi-weekly calls
🌟 24/7 messaging
🌟 Accountability checks
🌟 Weekly check-ins
🌟 Private Facebook group
🌟 And an exclusive group chat ONLY for my clients

If you’re serious about making changes, I will be your biggest supporter and guide!

📲 DM me “I’m in” if you’re ready to feel confident and find a program that sticks! 🔐

IF YOUR GOAL IS WEIGHT LOSS…YOU’RE DOING IT WRONG 😑

Instead…you should be aiming to lose FAT.

Drastic weight loss typically occurs with severe restriction, eliminating entire food groups, restricting carbs, quick fad diets or detoxes, and hyper-focus on cardio-based methods for exercise.

And…quick weight loss methods usually result in quick weight gain once it’s over...and usually even more weight than when you started.

I know I know…we all want that instant gratification.😤

We want to see results NOW. 🤩

But…if you’re wanting to drop some weight, make sure you know where it’s coming from (hint: it should be coming from FAT, not muscle).

Here’s how to make sure you’re losing fat and not that precious muscle, which is what you need to get that toned look you’re likely after:

✔️ Calorie deficit + optimal breakdown of carbs, fat and protein
✔️ Prioritizes strength training
✔️ Does not overdo cardio
✔️ Is done slowly and intelligently

Why this is the superior way:

- More sustainable loss
- Body gets leaner aka “toned”
- You will see body composition changes (losing fat, building/maintaining muscle) so you look lean and toned, and aren’t just a smaller version of your previous self (still, soft without muscle tone)
- Clothes will fit better and may lose inches
- Scale does not reveal all progress
- Will see health + performance benefits

💥 If you’re looking to drop FAT and build some lean muscle, hit the link in my bio to apply for 1-on-1 Coaching to see if this is a good fit! 💥

Want to see changes in your body? Here’s what you need to do…👇🏼

✔️ Stop focusing on number of calories you’ve burned
✔️ Sleep, take rest days, and manage stress
✔️ Eat to fuel your body
✔️ Less cardio, more lifting
✔️ Consider that you may need to eat more
✔️ Be patient, stay consistent and trust the process

I have a few spots open for 1-on-1 coaching! Go to the link in my bio to fill out application! 🙌🏼

“As a travel nurse, I struggle with routine. My life doesn’t have much stability and I’m always on the go in a new city, so I struggle with making a structured plan to achieve my goals.”

This is what she said to me when we first started working together. She was constantly traveling, in new towns she was unfamiliar with, and never in the same place for very long, so structure and knowing what to do was a huge hurdle.

She also did not want to go to the gym, so workouts she could do at home (preferably with her dog) were the priority.

Well, we made it work and she was able to see amazing progress! 👏🏼👏🏼

Her goal was never to lose a certain amount of weight on the scale, but she wanted to regain her post-college fitness level, build up her stamina, AND fit into her size 4 pants.

Throughout our time working together, we made simple changes that she could follow anywhere.

- Increased her protein intake (all plant-based).
- Created a structured workout routine that she could complete anywhere, with little equipment.
- Became more aware of her nutrition choices and became educated on what her body needed more to feel its best.

Oh, and never removed her beloved chocolate. 🍫

This was one of her requirements when we first began: “I love desserts so please don’t make me give them up. Literally anything chocolate.” 🤣🤣🤣

If you’re clear on your goals, you commit, and you have a program that is suitable to YOUR LIFESTYLE, anything is possible!

So proud of this client for the mental & physical progress she’s made!!! 💜

Some important reminders…

+ The way we speak to ourselves directly impacts our outcome

Just by switching to more positive self-talk, you will build self-esteem, self-confidence, better self-image, feel more in control of events in your life, and achieve your goals.

Pay attention to your self-talk, and start practicing re-framing your thoughts by using more positive words and phrasing.

+ Big changes whether physical or mental come from the small daily habits repeated over and over again

Start with the low hanging fruit, like staying hydrated, daily movement, eating enough protein, and sticking to 80% whole, nutrient-dense foods

+ CARBS DO NOT MAKE YOU FAT. Eating or drinking too many calories of any macronutrient makes you fat. Carbs are an essential part of our diet.

+ One bad day of eating won’t make you gain fat or ruin your progress. It might make you gain water weight, but that’s about it.

+ Stop attaching yourself to the number you used to weigh or some other arbitrary number you think sounds good. It may serve as an initial motivator, but in the long-run it means nothing.

Striving to weigh what you weighed in high school or college isn’t productive. Plus, remember that when improve your body composition (more muscle tone, less fat) the way you carry your weight is going to look a lot different.

If you want to lose body fat, become more confident with strength training, or improve your relationship with food & your body, click the link in my bio to apply for 1-on-1 Coaching. 🔥

Michelle wanted to build muscle, lose the lower belly fat, and have more energy. ✅

She also wanted to set a good example for her daughters, and learn more about proper nutrition and strength training. 💪🏼 🍲

Michelle was frustrated before working together because no matter what she did, she felt she couldn’t lose her lower belly fat. She also felt like her legs were weak and she just couldn’t put muscle on. 😫

During our 12 weeks working together, we had Michelle eating more than ever. 🥖 🍚 🥗

We had her eating WAY more carbs and protein, primarily in the form of whole food…and of course her weekly In-and-Out burger! 🍔 😝

She trained at home the entire time, 4 workouts per week. No cardio other than walks. 👟

She also took a vacation to Hawaii, along with some shorter trips, during this time and guess what…NO PROGRESS WAS LOST. 👊🏼

This is what Michelle had to say “It was life changing for me. Three months with you will change my life short term and long term. It was super challenging in the beginning. Now it’s become routine! I feel so strong mentally and physically!” 😍😍😍

I am so proud of this strong mama!! She was never afraid to ask questions, trusted in the process, and was so fun to work with! 👏🏼 🙌🏼

PROGRESS LOOKS SO MUCH DIFFERENT FOR YOU ⭐️

Here are some of the ways to measure progress that AREN’T the scale:

✨ Increased energy levels
✨ How you feel when you look in the mirror
✨ Your overall mood has improved
✨ Establishing healthier habits
✨ Being able to eat more without the fear of gaining weight
✨ Your progress photos
✨ Ditching the "all or nothing" mentality
✨ How your clothes are fitting
✨ How much stronger you're getting
✨ Feeling more confident in social situations
✨ Your increased awareness when choosing foods
✨ You're sleeping better
✨ You have better digestion
✨ Less pain (back, knees, hips and joints)
✨ A mindset switch: learning that food is fuel for the body and there are no good or bad foods
✨ A better relationship with food and exercise
✨ Embracing your new ways of doing things as a lifestyle, not just a diet

REMEMBER: You are so much more than the scale.💜

WANT TO KNOW WHAT THE BEST DIET IS FOR WEIGHT LOSS?

We all know there are countless diets out there:

Keto, Paleo, Vegan, Intermittent Fasting, IIFYM, tracking calories, Whole 30, etc…

But how do you know which one to choose? 🤔

Join me tomorrow (Wednesday, 3/16) at 5:00 PM PST in the Project Best Self group, where I will be revealing the best diet for you and what to look for!

WHO NEEDS THIS TRAINING?!🙌🏼👇🏼

Why is meal prep so hard?

Finding meals that you actually like AND that fit your macros or calorie goals can seem like an impossible task. 😵‍💫

I used to get so overwhelmed when it came to meal prep.

So much to plan for, prepare, calculate and track. 🗓

Heck, I barely knew how to cook until a few years ago! LOL (don’t just me!)

Oh, and when it came to cooking fish or meat…I was scared sh*tless I would mess it up and make myself sick! 😂

But what if I told you it doesn’t have to be that hard? 🙅🏼‍♀️

There are ways to make it suck less and be waaaay less overwhelming.🕺

Listen, I am not someone who wants to be in the kitchen for hours on a Sunday.

For me, I’m allll about the simple, easy, and quick meal prep that tastes good. 😋

I‘ve learned through my own trial and error how to structure meal prep into my week so I can:

- Stick to my nutrition goals 💪🏼
- Spend less time worrying about food ⏰
- No longer be overwhelmed by so many choices! 😵

Oh, and not to mention, save lots of 💰 by not eating out so much!

Join me tomorrow at 5:00pm PST in the Project Best Self group (link in bio) if you want to learn some simple tips for making meal prep easier! 🤗

1️⃣ Overeating “healthy” foods. Eating “healthy” is different from eating for fat loss as it all comes down to energy balance.

2️⃣ Underestimating portion size. Stop estimating and measure.

Too many tastes, licks, bites, or mindless grazing throughout the day. If not tracked correctly, these can add up to hundreds of calories per weeek.

4️⃣ Measuring in volume not weight. Weight is much more accurate...grams & ounces.

5️⃣ Forgetting what you ate. This is why it’s best to pre-plan, pre-log and have structure around your eating times.

6️⃣ Not tracking high calorie condiments or oils.

7️⃣ Eating out too often v. making your own food. There’s a reason restaurant food tastes so much better...there’s lots of added sugar and oils and fats to make it taste good! Plus, the chefs or cooks are definitely not in the kitchen measuring every single little ingredient—and they are certainly not weighing it in grams.

Eating out too often can cause what we like to call as the “up and down” trend. Where your weight just fluctuates up and down, not really moving. This is why we need to get as accurate as we can with the data, and eating out makes it nearly impossible to do that on a consistent basis.

8️⃣ Drinking alcohol too frequently OR tracking it incorrectly. It’s not just the calories from alcohol that can affect weight loss. There’s more to it. When alcohol is consumed, it’s burned first as a fuel source before your body uses anything else, including carbohydrates and fats.

When your body is using alcohol as a primary source of energy, the excess carbs and fats end up as adipose tissue or fat. Some studies say it can stop the fat burning process for up to 36 hours. When in a fat loss phase, limiting alcohol should not be overlooked.

Alcohol also affects certain hormones, which can make fat loss even harder.

9️⃣ Misreading food labels. Educate yourself...or let me educate you 😉

📱I still have a couple spots open for 1-on-1 Coaching! If you want to create a healthy LIFESTYLE and tone up or lose fat, click the link in my bio and apply!

Have you ever wondered what it means when someone says “maintenance calories”?

⭐️SAVE THIS POST TO REFER BACK TO LATER! ✨Also keep reading until the end for a giveaway!

Or maybe you’re wondering how you can find out what your maintenance calories are.

While you can use an online calculator to get a rough ESTIMATE of where your maintenance calories should be, this is not 100% accurate and should only be used as a reference point.

Keep in mind that if you’ve been chronically under-eating or dieting for a long period of time, your metabolism has likely adapted, resulting in your maintaince calories being a lot lower than they should be.

In this case, you need to reverse diet and work your calories back up but again, everyone’s situation is different and will need to be looked at individually.

The key to finding your maintenance calories is patience and not freaking out and cutting calories every time the scale fluctuates a few pounds.

✨📱If you need help figuring out your maintenance calories and next steps, DM me “maintenance” and ill help you out!

𝐓𝐇𝐄 𝐓𝗪𝐎 𝗪𝐎𝐑𝐒𝐓 𝐌𝐈𝐒𝐓𝐀𝐊𝐄𝐒 𝐘𝐎𝐔 𝐂𝐀𝐍 𝐌𝐀𝐊𝐄⁣
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There are two mistakes you can make along the way to becoming the best version of yourself. ⁣
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Not going all the way. And not starting. ⁣
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You owe it to yourself to see what you’re fully capable of; to reach your full potential.⁣
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If you’ve ever had trouble sticking to a workout program or a nutrition program, or you’ve been afraid to start... ⁣
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LET ME HELP YOU.⁣
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Often, we just need that extra push and someone to hold us accountable. ⁣
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I’m accepting 1-on-1 Coaching clients. 🙏🏼 Click the link in my bio to fill out the application. ⁣
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✨I promise that you will never regret investing in your health! ✨

DO THE WEEKENDS RUIN YOUR PROGRESS?⁣
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𝘐𝘧 𝘴𝘰, 𝘵𝘦𝘭𝘭 𝘮𝘦 𝘪𝘧 𝘵𝘩𝘪𝘴 𝘴𝘰𝘶𝘯𝘥𝘴 𝘭𝘪𝘬𝘦 𝘺𝘰𝘶…👇🏼⁣
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You’re “good” all week, then the weekend comes and…BAM! All your hard work is gone.😔⁣
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You worked out 4 times during the week:⁣
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+ Spin class⁣
+ Pilates⁣
+ a Peleton ride ⁣
+ You even did a HIIT class…⁣
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You were good all week! Workouts done, you ate healthy, and got your water in.✔️⁣
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On Friday night, you went to happy hour and you ONLY had two glasses of wine…WINNING!🍷⁣
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Then Saturday rolls around and your friends invite you to go out day drinking.🍸🍹🍷⁣
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You can’t say no, but you also 𝘬𝘯𝘰𝘸 your week of “being so good” is about to end... ⁣
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𝘐𝘵 𝘢𝘭𝘸𝘢𝘺𝘴 𝘥𝘰𝘦𝘴.🙄⁣
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So you say screw it, and plan to start again on Monday.🙄⁣
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But this happens 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦. And you feel like you’re getting nowhere. ⁣
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I get it. This was me once too. ⁣
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And here’s the thing, when you have a goal (any kind of goal), you will have to make some sacrifices…⁣
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But at the same time, you also 𝘴𝘵𝘪𝘭𝘭 need to be able to enjoy life. ⁣
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I’ve been there. I understand. And that’s why it’s so important to me that I help my clients find a 𝘣𝘢𝘭𝘢𝘯𝘤𝘦.⁣
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A balance that allows them to reach their goals, 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 giving up their lifestyle.💃🏼⁣
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You 𝘤𝘢𝘯 have your wine and reach your goals too.💁🏼‍♀️🍷⁣
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And I’d love to show you how.☺️⁣
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𝐈’𝐦 𝐜𝐮𝐫𝐫𝐞𝐧𝐭𝐥𝐲 𝐚𝐜𝐜𝐞𝐩𝐭𝐢𝐧𝐠 𝐚 𝐟𝐞𝐰 𝐧𝐞𝐰 𝐜𝐥𝐢𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 ⁣
𝟏-𝐨𝐧-𝟏 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠. 𝐒𝐨 𝐢𝐟 𝐭𝐡𝐢𝐬 𝐢𝐬 𝐲𝐨𝐮, 𝐚𝐧𝐝 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲, 𝐠𝐨 𝐭𝐨 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨 𝐚𝐧𝐝 𝐟𝐢𝐥𝐥 𝐨𝐮𝐭 𝐭𝐡𝐞 𝐚𝐩𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧! 🙌🏼🍷 🎯⁣
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Let’s do this! ⁣

READY-TO-DRINK PROTEIN SHAKES - GAS STATION EDITION ⛽️

MAKE SURE TO SAVE THIS ONE!⬇️

You can find these ready-to-drink (RTD) protein shakes at most gas stations. Regular and plant-based options included!

These can be so clutch when you’re on-the-go, running late or just need a snack.

What about post-workout? Pair your shake with a carb source such as a banana or apple, which you can find at almost all gas stations.

Forgot your lunch? Pair a shake with a piece of fruit and some almonds, for a quick, macro-balanced meal. ⚖️

When I used to work my corporate job, I can’t tell you how many times gas station food saved me when I was running late to an event or forgot my lunch that day.

My go-to was a protein shake, fruit, and nuts.

Protein, carbs, fats…easy.🤌🏼

Of course, majority of your intake should be from whole foods, but if you’re in a pinch, these are for you!💃🏼

Was this helpful?! 🙌🏼👇🏼

The ‘bad’ workouts are often the most important.

It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it — even if you do less than you hope.

Going to the gym for 5 minutes might not transform your body, but it does reaffirm your identity.✨

I used to think that going to the gym 6-7 days a week was what I needed to do to look and be fit… ⁣
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I focused on the amount of calories I burned each workout, instead of the end-goal. ⁣
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I used to judge a workouts effectiveness by how sore I was after.⁣
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Rest days? Never heard of them. ⁣
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I used to judge my progress by the number on the scale. ⁣
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Oh, and the times that I did start following a program and could *𝘴𝘦𝘦* that I was starting to tone up and see definition…but the scale either stayed the same or increased…I’d get scared and immediately stop what I was doing.⁣
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I sorta ate healthy, or so I thought, but had no idea how nutrition *𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺* worked and was really just restricting. ⁣
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And don’t even get me started on the binge drinking… 🍻 🍹 🍷 🥂 ⁣
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Fad diets and quick fixes are easy. Spending money on weight loss teas and fat burners is easy. ⁣
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But knowing how to make long-term changes for life, and *𝘶𝘯𝘥𝘦𝘳𝘴𝘵𝘢𝘯𝘥* what you’re doing, takes a little bit more work. ⁣
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✨𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐞 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐧𝐝 𝐟𝐞𝐞𝐥 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐬𝐤𝐢𝐧, 𝐝𝐫𝐨𝐩 𝐚 “𝐘𝐄𝐒!” 𝐛𝐞𝐥𝐨𝐰.✨👇🏼

I love tracking macros because of its flexible approach and the fact that it doesn’t require eliminating any foods.

It’s also a wonderful tool to learn about nutrition (quantity and quality), portion size, and how to fuel your body for performance, energy, and body composition changes.

However, it does take some planning and preparation.

Often when people are newer to tracking or perhaps failed to plan ahead, they get stuck playing what I like to call “macro Tetris,” where they can’t quite figure out what “fits.”

➡️SAVE this post to your phone to refer back to next time you get stuck.

📱For 1-on-1 customized nutrition and training coaching, go to the link in my bio to fill out the application!

Happy Valentine’s Day! 💕 I hope you take some time today to love yourself, appreciate what you’ve done and who you’ve become, and recognize all of your strengths instead of weaknesses. And remember, you have to fill your own cup first before you can pour into others.❤️

Events such as the Super Bowl, which revolve around tasty food, beer and friends, can induce a lot of anxiety.

I get it. You’re around a ton of people, it’s rowdy, there’s alcohol, and you’re surrounded by tasty foods that are hard to stop eating once you start.

If you’re living at maintenance or not in a calorie deficit, you really don’t have to worry that much.

However, if you are in a fat loss phase and worried about it ruining your progress, here are my top tips for tackling the Super Bowl eats and drinks head on.😤

🏈 PROTEIN LOAD

Before the game, load up on protein and keep your carbs and fats a bit lower. Protein is the most satiating macronutrient, meaning it will keep you fuller for longer. Plus the majority of SB snacks are highly palatable (tasty foods, usually processed, containing a combo of fat, sodium, sugar and carbs).

🏈 PRE-LOG & PRE-PLAN

Plan ahead. Even if you dont know exactly what you’re going to be eating, you can guesstimate. Think of the things you enjoy that are typically served at SB parties and log those beforehand. That way you have a rough idea of your food and something to work off of.

🏈 BE MINDFUL OF LIQUID CALORIES

Drink plenty of water, opt for calorie-free beverages, and stick to lower calorie drinks like vodka/soda, tequila/soda, or even a couple white claws.

🏈 BRING SOMETHING OF YOUR OWN

The best healthy snack options are going to be things lower in calories and higher in nutrition. Think non-starchy foods and volume foods (see post for some ideas!)

🏈 BE A FOOD SNOB

It's all about balance. So if you're looking to indulge a little bit, just plan for the extra calories and stick to your favorite options. Grab a few bites of the items you look forward to and then fill the rest of your plate with healthier snack options that will keep you satisfied, full and on track. 

🏈 CHILL OUT…IT’S ONE DAY

Keep in mind that the occasional "bad" day may not do as much damage as you think!

YOU GOT THIS.🤍

INSTEAD OF MEASURING PROGRESS ONLY BY WHAT THE SCALE SAYS, DO THIS INSTEAD:

Focus on:

▪️ How your clothes are fitting
▪️ How much stronger you’re getting
▪️ Comments (positive feedback) from other people
▪️ Your increased energy levels
▪️ How you feel when you look in the mirror
▪️ Your overall mood
▪️ Your increased awareness when choosing foods
▪️ Your progress photos

The scale is only one piece of data.

As we change our body composition (less fat, more muscle), the scale can especially be deceiving and may even discourage us.

Don’t let it have more power over you than it deserves. When you begin recognizing it is just DATA, it will begin to have less control over you.

💻 I will be going a LIVE TRAINING tomorrow at 5pm PST in my Project Best Self - Fat Loss Secrets Facebook Group tomorrow! Link in bio to join! 💜

📱Apply for 1-on-1 Training & Nutrition Coaching by going to link in my bio and filling out the application!💜

𝐀𝐑𝐄 𝐘𝐎𝐔 𝐄𝐀𝐓𝐈𝐍𝐆 𝐂𝐋𝐄𝐀𝐍 𝐁𝐔𝐓 𝐒𝐓𝐈𝐋𝐋 𝐍𝐎𝐓 𝐋𝐎𝐒𝐈𝐍𝐆 𝗪𝐄𝐈𝐆𝐇𝐓? ⁣
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Hate to break it to ya, but eating “𝘩𝘦𝘢𝘭𝘵𝘩𝘺” and 𝘦𝘢𝘵𝘪𝘯𝘨 𝘧𝘰𝘳 𝘧𝘢𝘵 𝘭𝘰𝘴𝘴 are not the same. ⁣
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Chances are, you *𝘬𝘯𝘰𝘸* how to eat healthy…but do you know how to eat to lose that belly fat? ⁣
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Eating whole, clean foods is important, there’s no denying that. ⁣
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But when it comes to losing fat, simply eating “healthy” or “clean” just isn’t going to cut it. ⁣
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When it comes to fat loss, QUANTITY is just as important as QUALITY. ⁣
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You could be eating all of the “healthy” foods, eating clean, but still not able to lose weight…⁣
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Why is this? I’ll give you a hint…it comes down to energy balance. ⁣
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While seemingly simple, there are 𝘴𝘰 𝘮𝘢𝘯𝘺 𝘧𝘢𝘤𝘵𝘰𝘳𝘴 that can make it difficult to achieve. ⁣
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Find out why, 𝐭𝐨𝐧𝐢𝐠𝐡𝐭 𝐚𝐭 𝟓𝐩𝐦 𝐏𝐒𝐓, during my 𝐥𝐢𝐯𝐞 𝐅𝐚𝐜𝐞𝐛𝐨𝐨𝐤 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 where I’ll be revealing the 𝐓𝐎𝐏 𝐌𝐈𝐒𝐓𝐀𝐊𝐄𝐒 𝐘𝐎𝐔’𝐑𝐄 𝐌𝐀𝐊𝐈𝐍𝐆 𝐁𝐘 𝐄𝐀𝐓𝐈𝐍𝐆 𝐂𝐋𝐄𝐀𝐍 𝐓𝐎 𝐋𝐎𝐒𝐄 𝐅𝐀𝐓. ⁣
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Go to the link in my bio to join the Project Best Self - Fat Loss Secrets Facebook group! ⁣
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Drop a “𝐌𝐄” below if you have fat loss goals this year!! 👇🏼🙌🏼⁣
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TIPS FOR STAYING ON TRACK WHEN EATING OUT THIS WEEKEND

1️⃣ Look up the menu online ahead of time and have your meal choice pre-tracked.

TIP: If the particular restaurant doesn’t list its calories online and you can’t find it in MFP, look up a similar chain restaurant as chains are usually required to list their nutrition facts, and track the closest menu option from there.

2️⃣ Skip the free bread or chips (I know this one is hard, but save those cals your main dish!)

3️⃣ Ask for dressings and sauces on the side

4️⃣ Avoid dishes with the words fried, buttered, crispy, breaded, pan-fried and sautéed as these usually mean cooked in lots of butter and oil

5️⃣ Overestimate the total calories of your meals at restaurants by 10-15% as a starting point. The chefs aren’t in the back measuring every ingredient and it’s better to overestimate than underestimate.

6️⃣ Split the meal with someone or take half home!

7️⃣ Don’t be afraid to ask your server how many ounces are in that steak, or to cook your veggies without oil or butter, etc!

Lastly, freaking ENJOY THE DAMN MEAL! It’s just food!

If you need personalized help with your nutrition and accountability, head to my bio and click the link to apply for 1-on-1 Coaching.🌟

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