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80_20-RULE-FOR-SETTING-SMART-WEIGHT-LOSS-GOALS

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Welcome! It’s nice to meet you!

Fuck you and your damn spinach. No spinach. Only sustainable & evidence-based fat loss. P.S. I'm Egis. Enjoy articles. Then, apply for coaching, maybe?

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Fuck you and your damn spinach. No spinach.
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Let's get it straight - a healthy diet isn't one s

Let's get it straight - a healthy diet isn't one size fits for all.

Take low-carb zealots as an example. Many of them BELIEVE low-carb is the answer to everything for everyone.

Put someone who is insulin sensitive on 50 grams of carbs/day and you won't be around that person. They suck. They feel horrible and feel like they are about to stab someone for a slice of bread.

Secondly, why is it even acceptable to completely discount decades of science because someone on the Internet says that an entire food group is bad...for EVERYONE?

To me, healthy eating is:

1) Based on RESTRAINT rather than restriction
2) When the whole diet is taken into consideration
3) When no foods are off-limits
4) Based on personal preference
6) Something that you can ADHERE to long-term

If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? DM me "I'm committed" and I'll walk you through my 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Let's get it straight - a healthy diet isn't one size fits for all. Take low-carb zealots as an example. Many of them BELIEVE low-carb is the answer to everything for everyone. Put someone who is insulin sensitive on 50 grams of carbs/day and you won't be around that person. They suck. They feel horrible and feel like they are about to stab someone for a slice of bread. Secondly, why is it even acceptable to completely discount decades of science because someone on the Internet says that an entire food group is bad...for EVERYONE? To me, healthy eating is: 1) Based on RESTRAINT rather than restriction 2) When the whole diet is taken into consideration 3) When no foods are off-limits 4) Based on personal preference 6) Something that you can ADHERE to long-term If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? DM me "I'm committed" and I'll walk you through my 1x1 coaching.">

Ready to move past the FADs once and for all and l

Ready to move past the FADs once and for all and learn how to lose weight eating what you want—while people watch from afar and say, "they must have good genetics"?

If so, my new 8 Weeks 2 Lean Program is for you (the next intake is in March). It makes fat loss simple so you can spend less time confused & more time getting results and enjoying your life.

This is a two-month 1x1 coaching where I teach you how to eat & train in a sustainable way where you don't feel like you have sold yourself to weight loss slavery.

And then you are ready to go on your own.

In this program, I don't just tell you to "eat this, not that."

I don't give out strict, unsustainable set meal plans either.

We work together to develop & implement eating & training strategies that fit your lifestyle.

8 Weeks 2 Lean Program isn't a quick fix either.

I won't show you the "super-secret hack" for losing 50 pounds in 30 days.

But what I will do is teach you exactly what it takes to get & stay leaner for life.

In the 8 Weeks 2 Lean Program, fitness, food freedom & flexible eating will become a part of your life forever & you'll be ready to go on your own.

Here’s Who I’m Looking For:

I only coach people who are action takers & who work well on a high-accountability program, with ongoing communication & feedback.

This program is for YOU if you are truly committed to making your mindset, your nutrition, relationship with food & body as well as fitness your PRIORITY.

If this is you, click the link in my Bio (@absscience), and let's move past the FADs once and for all and learn how to lose weight eating what you want.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Ready to move past the FADs once and for all and learn how to lose weight eating what you want—while people watch from afar and say, "they must have good genetics"? If so, my new 8 Weeks 2 Lean Program is for you (the next intake is in March). It makes fat loss simple so you can spend less time confused & more time getting results and enjoying your life. This is a two-month 1x1 coaching where I teach you how to eat & train in a sustainable way where you don't feel like you have sold yourself to weight loss slavery. And then you are ready to go on your own. In this program, I don't just tell you to "eat this, not that." I don't give out strict, unsustainable set meal plans either. We work together to develop & implement eating & training strategies that fit your lifestyle. 8 Weeks 2 Lean Program isn't a quick fix either. I won't show you the "super-secret hack" for losing 50 pounds in 30 days. But what I will do is teach you exactly what it takes to get & stay leaner for life. In the 8 Weeks 2 Lean Program, fitness, food freedom & flexible eating will become a part of your life forever & you'll be ready to go on your own. Here’s Who I’m Looking For: I only coach people who are action takers & who work well on a high-accountability program, with ongoing communication & feedback. This program is for YOU if you are truly committed to making your mindset, your nutrition, relationship with food & body as well as fitness your PRIORITY. If this is you, click the link in my Bio (@absscience), and let's move past the FADs once and for all and learn how to lose weight eating what you want.">

Foods that are more nutritious should make up most

Foods that are more nutritious should make up most of your diet, and less nutritious foods should make up a much smaller portion of your daily eating. I'm not arguing that.

What happens when you deem so-called 'bad' foods off-limits? Well, increased dietary restraint is highly correlated with binge-eating behavior.

The more rigid you are with your food choices, the greater the probability is that you will fall off the wagon, so to speak, and blow your diet altogether.

Also, rigid dieting strategies have been found to be related to a higher BMI, disordered eating behavior, and excessive concern with body size and shape.

That said, there are no bad foods, there are just bad diets. There is nothing that should be on a banned list of foods except those barring allergies or if you have some kind of runaway cravings where you really can’t stop once you’ve started on a certain thing.

Other than that, ALL foods can be part of an informed, healthy, and sustainable diet.

If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? DM me "I'm committed" and I'll walk you through my 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Foods that are more nutritious should make up most of your diet, and less nutritious foods should make up a much smaller portion of your daily eating. I'm not arguing that. What happens when you deem so-called 'bad' foods off-limits? Well, increased dietary restraint is highly correlated with binge-eating behavior. The more rigid you are with your food choices, the greater the probability is that you will fall off the wagon, so to speak, and blow your diet altogether. Also, rigid dieting strategies have been found to be related to a higher BMI, disordered eating behavior, and excessive concern with body size and shape. That said, there are no bad foods, there are just bad diets. There is nothing that should be on a banned list of foods except those barring allergies or if you have some kind of runaway cravings where you really can’t stop once you’ve started on a certain thing. Other than that, ALL foods can be part of an informed, healthy, and sustainable diet. If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? DM me "I'm committed" and I'll walk you through my 1x1 coaching.">

Are you following @thefitnesschef_ ? If not, fuck'

Are you following @thefitnesschef_ ? If not, fuck's wrong with you? The man has some brilliant insights.

Here's one:

"The word ‘healthy’ means absolutely nothing useful. Instead, understanding the caloric and approximate macronutrient, fibre and micronutrient values of the food you eat arms you with information that is useful. This way you are empowered to make supportive choices and still enjoy everything you eat."

This is so true - when you look at your nutrition as a whole, a cookie might be as healthy as spinach is. Just because it's less nutritious it doesn't make it automatically unhealthy.

(Unless you look at it in isolation which is a dumb thing to do.)

Having spinach translates to more nutrients and fiber. Whereas a cookie means enjoyment, fewer nutrients, and fiber which can be leveled up with any fruit.

Start looking at your nutrition as a whole. Then, no food is off-limits.

If you want to stay lean year-round, not cut your favorite foods from your diet, and enjoy your life while you’re at it, hire me to guide you, maybe? DM me "I'm committed" and I'll walk you through my 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Are you following @thefitnesschef_ ? If not, fuck's wrong with you? The man has some brilliant insights. Here's one: "The word ‘healthy’ means absolutely nothing useful. Instead, understanding the caloric and approximate macronutrient, fibre and micronutrient values of the food you eat arms you with information that is useful. This way you are empowered to make supportive choices and still enjoy everything you eat." This is so true - when you look at your nutrition as a whole, a cookie might be as healthy as spinach is. Just because it's less nutritious it doesn't make it automatically unhealthy. (Unless you look at it in isolation which is a dumb thing to do.) Having spinach translates to more nutrients and fiber. Whereas a cookie means enjoyment, fewer nutrients, and fiber which can be leveled up with any fruit. Start looking at your nutrition as a whole. Then, no food is off-limits. If you want to stay lean year-round, not cut your favorite foods from your diet, and enjoy your life while you’re at it, hire me to guide you, maybe? DM me "I'm committed" and I'll walk you through my 1x1 coaching.">

Cheat day is an absolute steamy load of bunk and y

Cheat day is an absolute steamy load of bunk and you need to recognize how awfully it affects your weight loss goals.

Many of my online clients used to have cheat days and they set them back pretty damn far.

They would swear off carbohydrates, wheat, and all forms of “white death” for six days because it’s “unclean”.

Just to have a cheat day on Saturday.

As a result, destructive behaviors like binge eating would kick in whipping off all the hard work they have done over the week.

Instead of having a treat (accounted in daily calorie intake), you end up shoveling down the throat pancakes, pizza, pop tarts, and B&J’s in a single day.

You might even stuff your face with half a cheesecake because… well, why not? You have already fucked up your diet for today so you might as well enjoy it to the fullest.

Over the course of the day, you eat every piece of garbage you could stuff down your gullet. You eat so much food that a black hole would be jealous.

Ok, so I am stretching it just a bit perhaps.

But the fact remains that with a single cheat day you end up fucking up your whole week’s hard work.

So, uhm, maybe don't do that?

Maybe give yourself more freedom throughout the week instead?

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Cheat day is an absolute steamy load of bunk and you need to recognize how awfully it affects your weight loss goals. Many of my online clients used to have cheat days and they set them back pretty damn far. They would swear off carbohydrates, wheat, and all forms of “white death” for six days because it’s “unclean”. Just to have a cheat day on Saturday. As a result, destructive behaviors like binge eating would kick in whipping off all the hard work they have done over the week. Instead of having a treat (accounted in daily calorie intake), you end up shoveling down the throat pancakes, pizza, pop tarts, and B&J’s in a single day. You might even stuff your face with half a cheesecake because… well, why not? You have already fucked up your diet for today so you might as well enjoy it to the fullest. Over the course of the day, you eat every piece of garbage you could stuff down your gullet. You eat so much food that a black hole would be jealous. Ok, so I am stretching it just a bit perhaps. But the fact remains that with a single cheat day you end up fucking up your whole week’s hard work. So, uhm, maybe don't do that? Maybe give yourself more freedom throughout the week instead?">

Learning how to track food intake might be the bes

Learning how to track food intake might be the best investment in your nutritional knowledge.

You’ll never learn more about nutrition than you do by tracking & learning what’s in your food.

Let's talk about meal plans made by weight loss gurus. A meal plan teaches you nothing! Tracking teaches you everything.

Not only you'll learn what's your calorie intake for losing or maintaining weight but also, you’ll see how your weight reacts
to different macros. This gives you a great understanding of YOUR metabolism.

I sense that your BS defenses immediately went up because you think that I'm talking about calorie counting. Not necessarily. There are more ways to track food intake than calorie counting.

✔Write it down on paper.

Write down what and when you eat, how satiated you feel. If you feel bloated, write it down too.

✔Take a photo.

Take a picture of what you eat. Afterward, objectively review it and adjust based on what you noticed. Noticed the lack of vegetables? A dozen of doughnuts over the course of a week? The photo will let you know what to adjust.

✔Calorie/macro tracking using an app.

This is the ultimate tracking tool that works for some and others don't. For all the inaccuracies of the apps, it's still the most accurate of all.

Tracking food intake will be a pain in the butt at first. It has a learning curve. Like everything. But the more you do it, the easier it gets. That's the opposite of what happens when you put yourself on a restrictive diet. It never gets easier.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Learning how to track food intake might be the best investment in your nutritional knowledge. You’ll never learn more about nutrition than you do by tracking & learning what’s in your food. Let's talk about meal plans made by weight loss gurus. A meal plan teaches you nothing! Tracking teaches you everything. Not only you'll learn what's your calorie intake for losing or maintaining weight but also, you’ll see how your weight reacts to different macros. This gives you a great understanding of YOUR metabolism. I sense that your BS defenses immediately went up because you think that I'm talking about calorie counting. Not necessarily. There are more ways to track food intake than calorie counting. ✔Write it down on paper. Write down what and when you eat, how satiated you feel. If you feel bloated, write it down too. ✔Take a photo. Take a picture of what you eat. Afterward, objectively review it and adjust based on what you noticed. Noticed the lack of vegetables? A dozen of doughnuts over the course of a week? The photo will let you know what to adjust. ✔Calorie/macro tracking using an app. This is the ultimate tracking tool that works for some and others don't. For all the inaccuracies of the apps, it's still the most accurate of all. Tracking food intake will be a pain in the butt at first. It has a learning curve. Like everything. But the more you do it, the easier it gets. That's the opposite of what happens when you put yourself on a restrictive diet. It never gets easier.">

So? Which is better when you take context into acc

So? Which is better when you take context into account?

Stop pre-judging food based on its nutrient content without taking the whole diet into consideration.

Any food can contribute to a healthy or unhealthy diet.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="So? Which is better when you take context into account? Stop pre-judging food based on its nutrient content without taking the whole diet into consideration. Any food can contribute to a healthy or unhealthy diet.">

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