Rissy Rao

11/29/2024

LETS TALK👉🏼‼️ The simple science: Quite simply if you want to: 🔘LOSE weight you need to be in a calorie deficit . If you want to 🔘MAINTAIN your weight then you need to be consuming the same energy calories as your Total Daily Energy Expenditure - which is what you burn on a daily basis inclusive of your activity. This means for someone with a fat loss focus you need to be mindful of your total daily calorie intake in order to maintain a calorie deficit. If you’re wanting to gain weight and muscle you need to ensure you’re eating enough to achieve a calorie surplus daily. Tips for achieving both.. ✅ Make sure you get enough protein ✅ Make sure you get enough fiber, remember the higher your calories the higher the requirement you should aim for 15g per 1000 calories. ✅ If you’re trying to aim for lower calories select lean cut meats & low fat dairy; for weight gain select the alternative ✅ For fat loss keep active so you’re increasing your total daily energy burn; for muscle gain engage in a strength & conditioning program which focuses on muscle development. ✅ Different food choices will altar the calorie intake of your meals so be mindful & conscious of calorie intake. ❤LOVE FOOD?

11/29/2024

💥SIMPLE FAT LOSS GROCERY LIST 💥
⁣⁣ ⁣⁣⁣ Make sure you are in a calorie deficit, and also make sure you are eating mostly ‘whole’ foods. Foods that are nutrient dense 🍎🍇🥒🥕🍅🍠⁣⁣ ⁣⁣⁣ During your weight loss journey, you will see great results and progress when you start making your own meals and eating more nutritious foods. ☺⁣⁣ ⁣⁣⁣ Eating nutrient-dense food will have you feeling good and will fuel your body. 😁⁣⁣⁣ ⁣⁣⁣ If you start making your own food, you are in control of the calories and how much food you are actually consuming.⁣ 🤓⁣⁣ ⁣⁣⁣ Nothing wrong with going out to eat - but making your own meals is suggested for weight loss 👀 ⁣⁣⁣ Here are some great PROTEIN sources that are available at your local grocery store:⁣⁣⁣ ⁣⁣⁣ Ground Turkey, Lean Ground Beef, Chicken Breast, Eggs, Egg Whites, Tuna, Salmon, Greek Yogurt, Tofu, Bison, Beans. 🥚🍗⁣⁣ ⁣⁣⁣ Here are some great HEALTHY FAT sources:⁣⁣⁣ ⁣⁣⁣ Avocado, Nuts (Almonds, Cashews, Pistachio, etc.), Nut butter (Peanut butter, almond butter), Olive Oil / Avocado Oil, Dark Chocolate, Cheese, Greek Yogurt with Fat⁣. 🍫🥑🥜⁣⁣ ⁣⁣⁣ Here are some great sources of CARBOHYDRATES:⁣⁣⁣ ⁣⁣⁣ Rice (Brown or White, either are fine), Potatoes (white or sweet, I really enjoy sweet), Oats, Lentils, Fruit (Apples, Bananas, Watermelon, Berries, etc.), Veggies (Broccoli, Brussels Sprouts, Carrots, Cauliflower, Bell Peppers, etc.)⁣ 🍚🍠🥔⁣⁣ ⁣⁣⁣ Here are some SNACKS / DRINKS you can look out for:⁣⁣⁣ ⁣⁣⁣ Drinks: Water, Sparkling Water, Flavored Sparkling Water, Coffee, Tea, Unsweetened Almond/Cashew Milk.⁣ 💧 ☕ 🍵⁣⁣ ⁣⁣⁣ Snacks: Carrot Sticks, Rice Cakes, Greek Yogurt, Sliced Apples, Hummus with Bell Peppers, String Cheese, Beef Jerky, 100 calorie popcorn bags. ⁣🍿🧀🍎🍏⁣⁣ ⁣⁣⁣

11/29/2024

Eating Keto is simple🥑🥘⁠
- Fewer carbs⁠
- More healthy fats⁠
- Easy and delicious recipes⁠
- Happy and healthy lifestyle choice

11/28/2024

11/28/2024

Sub in a tub
there’s provolone cheese, ham, onions, shredded lettuce, avocado, banana peppers, pickles, tomato (under all that 😂) and I drizzled oil and red wine vinegar on top and sprinkled oregano.