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Non fitness related post… help me choose a bikin

Non fitness related post… help me choose a bikini for the holiday weekend! 🇺🇸

Blue, red, or white?

#macroswithem #fourthofjuly #bikini

S’mores Rice Cakes 2 chocolate rice cakes 20g m

S’mores Rice Cakes

2 chocolate rice cakes
20g mini marshmallows
7g mini chocolate chips
3g graham cracker crumbs
Drizzle of sf chocolate syrup

Divide marshmallows and mini chocolate chips between the two rice cakes.

Set oven to broil, and put rice cakes on a cooking sheet, then broil for 20-30 seconds, until marshmallows are toasty and brown.

Drizzle chocolate syrup and sprinkle with graham cracker crumbs.

Macros for both 👉🏻245 calories: 4p/51c/4f

#macroswithem #dessert #smores #iifym #macros #countingmacros

My go to desserts when dieting 😋 These are my

My go to desserts when dieting 😋

These are my favorite low calorie sweets. Save & tag a friend!

Yogurt Bowls: these are so versatile! I love frozen berries (texture is 👌🏻), white chocolate chips or mini chocolate chips & @americandreamnutbutter

Built Puffs: code emma10off to save 10%

Protein Fluff: this one is high protein & super versatile too! You can tweak toppings to your preference & macros.
Code empower10 saves you 10%

Strawberry Cheesecake: recipe on my page

1 minute mug cake: recipe on my page

Yasso Greek yogurt bars

Mini Drumsticks

Who else is team sweet tooth?

#macroswithem #shredwithem #iifym #diet #weightloss #dessert #macros #countingmacros

What you see… a 13lb weight loss.

What you don’t see

👉🏻More confidence, which bleeds over into all areas of my life. How I carry myself, how I run my business & in my relationships/friendships.
👉🏻 A better relationship with food, no more restricting then binging.
👉🏻 A weight & physique I’ve maintained for over 2 yrs with ease.
👉🏻 I no longer do excessive cardio.
👉🏻 I sleep better.
👉🏻 I have more energy & better workouts.
👉🏻 I’m overall a happier person, who talks nicer to herself ❤️

Physical change is amazing! We all love a good before and after. But there’s so much more than meets the eye. I hope y’all are taking time to recognize those “transformations” too.

#macroswithem #transformation #iifym #weightloss #countingmacros #diet #beforeandafter

"I’m in a calorie deficit, why am I not losing w

"I’m in a calorie deficit, why am I not losing weight?”

To answer this bluntly, if you’re not losing weight, you’re not in a calorie deficit. But let me elaborate... Weight loss is derived from being in a calorie deficit. Calories in versus calories out.

When I hear someone say they’ve been eating in a deficit but they’re not losing weight, or they’ve “plateaued”, I ask a few questions...
👉🏻Are you tracking everything you eat? All bites, licks, tastes, things like coffee creamer, etc?
👉🏻Are you eating out frequently?
👉🏻Are you tracking your food everyday? Even the weekends?
👉🏻How long have you been eating at those calories consistently?

These are the areas I find most commonly interfering with someone who’s not seeing progress in their diet.

First things first, it you’re not tracking your intake daily, you truly have no way of knowing if you’re eating in a deficit. So tracking everything you eat, everyday, is the only way of knowing.

Things like tracking during the week and not tracking on the weekend typically have people constantly spinning their wheels. They’ll eat in a deficit during the week, then over eat on the weekends, leaving them maintaining at best.

Eating out frequently can also stall your progress. When we eat out it’s always an estimate. Even if the restaurant has nutrition facts listed. Simply because we’re not in the back weighing/measuring our food. So if you’re someone who is eating out several times a week, even if it fits your macros, cut that down some and see if that helps.

Lastly, just because you’re eating at a calculation that is “supposed to be a deficit”, doesn’t mean it is. If you’ve dieted low calorie for an extended period of time, you could metabolically adapted to those calories. Meaning what was a deficit is now your maintenance. In cases like this, I recommend reverse dieting and working on repairing your metabolism and building up your intake before cutting again.

Questions? Drop them below…

#macroswithem #shredwithem
#iifym #diet #weightloss #nutrition #macros #countingmacros

Orange Chicken Bowl Save & tag a friend! These ar

Orange Chicken Bowl

Save & tag a friend! These are great for meal prep.

4 oz raw chicken breast cut into chunks
15g @ghughessugarfree Orange Ginger marinade (Walmart)
60g Basmati Ready Rice
85g Green Giant riced cauliflower medley
100g zucchini
25g onion
85g carrots (frozen)

Chop zucchini and onion, spray with cooking spray, add salt & pepper then sauté over medium heat until tender.

I season the chicken with salt & pepper then air fry on 350 around 12-15 minutes (will vary on thickness) once it’s cooked, I toss it in the marinade.

Rice, riced cauliflower and carrots are all microwaveable.

I used cauliflower rice for a little more volume with my basmati rice. This helps cut down calories, but also blends so well that you can’t really taste the riced cauliflower over the regular rice. 😉

Macros 👉🏻 296 calories: 31p/38c/4f

MyFitnessPal: Macros with Em Orange Chicken Bowl

#macroswithem #flexibledieting #iifym #countingmacros #macros #iifymrecipes #easyrecipes #healthyfood #foodprep #mealprep #fooddiary #nutrition #reversediet #diet #weightloss

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