Donna,s Fitness

Small meal prep this week on tuesday night as it was when i finished work at 9pm had to be done and was getting late

This week for my fatloss was 3 breakfasts 3 lunches

Breakfast- over night oats
Lunches - filled bagels with low fat sausages turkey rashers baked egg slices and cheese

With these 2 meals over 100 grams protein
and then after the prep was done
track log the 3 days meals in my fitness pal to be ahead
and every thing is weighed out

When we say we are busy as i always repeat then put some time a side to prep your meals then through the week it will save you more time and your nutrition will be spot on 👌

First of all a calorie deficit will work 100% but you have to be in a calorie deficit to loose weight drop body fat
Your not in a calorie deficit if you are making these mistakes

1️⃣ your not tracking the little extras as bites licks tasting cooking as you go along the day, snacking + finishing some one else food all these examples add up way faster than most people realise we’re you go wrong

2️⃣ your eyeballing calorie dense foods example peanut butter olive oil dressings avocado are all very good healthy foods but very easy to underestimate the calories a small amount can turn into hundreds of calories

3️⃣ your eating healthy foods but to much of them because your being healthy does not mean your in a calorie deficit health food automatically does not mean that is just going do it on its own those foods can still be high in calories

4️⃣ your moving less than you think because your doing your normal movements still may not be enough, your calorie burn may be much lower than you assume

5️⃣ you are not eating enough protein i hear and see all a time oh no i eat loads chicken fish but are you hitting what you need to be hitting for your body weight, eating more protein has so many benefits for fat loss it will keep you fuller for longer throughout the day and stop you wanting to snack in between keeping calories down, and you need to preserve your muscle as you loose weight drop body fat

6️⃣ weekends are not a free pass example say your calories are 1600 a day in your deficit all week and you do not track your calories at weekends or relax with your food a bit more at weekends eat more than you should this can put you right back you will then not be eating 1600 calories as your deficit is 7 days a week not 5 so that mean your calories could work out at over 2,000 calories a day and more that means you will be in a slight surplus/gain or keep maintaining your weight

If you are truly in a calorie deficit you will 💯 loose weight and that is facts and if you are burning more calories than you are eating you will 💯 loose weight also
When things are not going were you want them to
be honest with yourself

Do you have that stubborn inner thigh fat you can not get rid off or don’t like your thighs and want to slim them down

Here is the secret do you want to no

The secret is you can’t
you can not spot or reduce your body fat were you want it off, we can’t control were we store or loose body fat first and we also can’t target certain areas

You can not spot reduce inner thighs by doing loads of cardio and with just exercises like on the adduction machine doing loads sumo squats and doing loads reps and loads different exercises on the legs

But by doing lower body exercises will hit the muscles underneath but does nothing for what sits on top of your thighs and inner thighs

But what we can control is how much weight we loose over time and how we and need to do is putting your body in a calorie deficit and when you pair that with the right training plan you will burn body fat every were including your inner thighs and thighs and replace that fat with toned muscles and that is called body composition

You also need to be is consistently strength training every week and doing compound movements like squats lunges dead lifts you need to be doing with consistent effort to build muscle and it takes time,

Along with if also your daily steps moving your body consistency and commit to it every single day and over time in a calorie deficit to drop body fat it is what drives fat loss

Consistency over intensity
A balanced diet and regular exercise all combined together

So there is no quick fixes for removing body fat of your inner thighs and thighs so stop wasting time looking you have to be in a calorie deficit consuming less calories than you burn to drop body fat it’s the only way

And the fat will come off were it wants to and build that muscle under neath the fat is what you keep doing

You can not spot reduce your body fat remember