Smarter Choices Fitness

☕ I love coffee! I'm not saying don't have it.

👀 BUT I am pointing out that for some people it might be a blind spot that holds them back from seeing progress.

👇🏻 Let me know in the comments below, if you'd like a full post (that you can save) with the average calories in different coffee orders.

🥪🍝Some people restrict certain foods trying to lose weight, but then have a coffee order that's around 200 calories a day.

⚖️ When it comes to fat loss, some days the coffee might be worth it. Other days we might decide to enjoy those calories in other ways. What's important is that we are making informed choices.

🤓 There are no good or bad food or drinks. Context matters. We should look at a food/drink choice in the context of our day as a whole, not on its own. A chocolate bar, a bag of crisps, a higher calorie coffee etc. might increase satisfaction for you, and if it's alongside lots of nutrient dense food throughout the day, then there's nothing wrong with that.

☕ I don't usually have 4 coffees over the weekend but I always have 1 or 2 because I love them. I'll never cut out things I enjoy, I simply factor them in to my calories.

📢 You don't need to be good!

🍫 Most of us would easily eat the bag of Minstrels in one sitting, especially if we haven't had chocolate all week. The more we try to resist something, the more likely we are to crave it. That's when it's very easy to eat past satisfaction and binge.

🙋🏻‍♀️In the past, I was person A, constantly trying to be 'good' and getting nowhere. I was trying to avoid all my favourite foods all week and then overeating them all at the weekend. I often felt sick but just kept going because I knew I'd have to be 'good' on Monday.

⚖️ Now I'm person B, I simply factor foods like chocolate in daily, alongside a lot of other tasty, nutritious food. It makes it so much easier to get a good balance when you target daily satisfaction. I've been doing this for years and I've never looked back.

✖️ You do not need to cut out any foods to lose weight. A calorie deficit is required to lose weight. And if you are strategic, you can enjoy your food every day, have some of your favourite foods daily and see progress.

🤓 The Galaxy Minstrels are 968 calories. The 7 bars are 990 calories (22 calories more). I easily could have got 7 bars that were less, but these were 7 satisfying options we had in the house.

❤️ This is too simple not to try! Make sure to follow for more tasty, high protein recipes.

To make:
▪️Melt 10g of Biscoff spread in the microwave. It only takes a few seconds, so be careful or it'll burn.
▪️Crush 2 Biscoff biscuits.
▪️Add the melted Biscoff and half the crushed biscuits to a pot of Philadelphia Protein. Mix through & flatten.
▪️Add the rest of the crushed biscuit on top with another 5g of melted Biscoff.

Ready in 2 mins & absolutely delicious.

308 calories & 18g protein

🤓 Read the caption 👇🏻 And follow for more simple nutrition tips.

▪️When reading labels, anything with 10g of protein per 100g is high protein. You'll see items with protein tagged onto the label that are a lot lower than this so just make sure you are checking.

😍 Enjoying our food daily makes a big difference when it comes to any goal, so making informed choices really helps us achieve this.

🤓 Simple swaps count! Follow me if you want to enjoy your food while achieving fat loss!

❤️ Tag a friend who needs to see this.

👉🏻 40g of this peanut butter is 241 calories,
4 slices of Be Good bread are 240 calories.
👉🏻 40g of real mayonnaise is 270 calories, a bag of Treble Crunch and a Lindt chocolate bar are 251 calories.
👉🏻30ml of Rapeseed oil is 270 calories, a 75g serving of this Aldi tagliatelle is 263 calories.

✖️ There are no good and bad foods. Context is everything. We should look at our food for the day as a whole, not each item individually.

🤓 It's important to understand, healthy food can be high calorie and less nutritious food can be low calorie. When it comes to fat loss, labeling food as good and bad can really work against us.

👀 We can fixate on cutting out certain foods when it comes to fat loss and then miss the little things like our sauces, oils, spreads and even liquid calories. So we need to be aware of them or we can just end up going around in circles.

⚖️ Balancing health & satisfaction helps avoid extremes & the all or nothing mentality that stops us getting anywhere.

❤️ You'll be excited to get up & eat this! It's high protein to keep you fuller for longer! Save it.

👉🏻 Make sure to follow for more simple recipes.

🍫 Tag a friend who loves chocolate. This is their dream breakfast!

To make:
▪️Crush 2 Weetabix in each lunch box.
▪️Add 100mls of milk to each. Mix through & flatten.
▪️Top each with 100g of hazelnut and chocolate protein puddings (give them a good stir first). Add 5g of crushed hazelnut on top.
▪️Pop in the fridge overnight or enjoy straight away.

361 calories & 30g protein

❤️ What's not to love? High protein, easy & delicious! Follow for more simple recipes.

To make:
▪️Add a sheet of baking paper and a wrap to a dish.
▪️Mix two eggs, 2 slices of ham, 3 slices of herbed chicken, tomatoes and spinach in a bowl. Then add to the wrap. Top with 15g of mozzarella.
▪️Cook in a heated oven for 20 minutes at 220°. The oven and the dish might mean it's a little less or more time so just keep an eye on it.
▪️Cut into four and enjoy!

🍅 I don't track the spinach or tomatoes. Lots of nutrients for very few calories.

Only 349 calories and 34g protein.

▪️Adding in more chicken, ham or other ingredients like egg whites, cottage cheese etc. will bump up the protein intake even more.

🍎 Only 258 calories & 16g protein.

👉🏻 If you add 50g of vanilla protein pudding & 5g of cream, it's 311 calories & 21g protein.

✔️ This breakfast ticks every box - seriously satisfying, high protein (keeps us fuller for longer) & nutrient dense.

To make (2 servings):
▪️Peel & cut a large apple into cubes (160g), then add a tbsp of Canderel & boiling water. Stew in the microwave (or in a saucepan) for 5 mins.
▪️Mix 60g of oats, 2 eggs, 150g yogurt, half a tsp of baking powder & a pin

🤔 Which would you choose?

☝🏻 This is just one of so many examples where a simple swap makes a big difference!

🤓 When it comes to fat loss, you definitely don't need to eat less to lose weight. You just need to make smarter choices!

1 tub of Haagen Dazs = 1160
9 Oppo = 1170

👇🏻Let me know if you want more of these kind of examples.

❤️ Tag a friend who needs to see this!