@harmony_doughty . . . #fitwoman #physique #photo #bootybuilder #gym #girlswithcurves #gym #gymnation #legsday #gains #workout #thicklegs #crossfit #bodybuildingwomen #girlswithmuscles #girlwholift #femalefitnessmotivation #femalefitness #thickthighlife #gymselfie #gymaddict #routine #gymlove #gymlifestyle #gymlife https://www.instagram.com/p/CjblJJoDTXc/?igshid=NGJjMDIxMWI=

My TikTok account is back!!!! #redheadcara #lingerie #model #modeling #fitlife #gymlife #girlswithtattoos #girlwholift #naturalhair #redheadsdoitbetter #redheads #longhair #nudefigure #maga #republican #patriots #irish ##sëxy #hotchocolate #postpartum #milfalert #loveyourself #young https://www.instagram.com/p/CjDdOW4uMWM/?igshid=NGJjMDIxMWI=

¿Quien dijo que después del Domingo hay que ir a trabajar? 😂🤪 . . . . . #fitbomb24mx #weekend #workout #mompreneur #dayoff #girlwholift #bosslady #instamoment #latina #bodybuilding #positivevibes #letsgo (en Hermosillo, Sonora) https://www.instagram.com/p/CdVDEaCOxRq/?igshid=NGJjMDIxMWI=

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Barbell.

Good vs Bad Food?

How many times have you started a diet and did really well Monday-Friday, but then when Friday night rolls around you find yourself in bed with a bag of lays potato chips and a box of your favorite Krispy Kreme donuts binging your favorite Netflix series? Or how many times have you found yourself “failing” your diet because you ate one donut at work, so you spend the rest of the weekend eating crappy foods and promising yourself you’ll “get back to it” on Monday?

These are some of the most common things people say when they are trying to lose weight and this article is going to be my little two cents on the matter, as well as my tips on how to avoid this. I would first like to give a disclaimer, I am in no way a certified dietitian or nutritionist, but I am sharing what I have learned over the last two and half years through my personal experience and research.

Now, let’s start with the most important thing. There is no such thing as good or bad foods. That doesn’t mean an order of French fries are healthier than a cup of steamed vegetables, but everything is okay in moderation. You do not need to wait until Friday to have a “cheat meal” or “cheat day”. In fact, it will be much easier for you to stay consistent on your journey if you completely eliminate these terms from your vocabulary.

When we are speaking about weight loss specifically, calories and protein are king. Meaning, if you remain in a calorie deficit (eating less calories than you burn in a day), and hit your protein goals for the day, you should have no issues burning fat and losing weight. This has been the most helpful thing for me and how I’ve been able to sustainably lose fifty pounds. If you want that donut that’s sitting in the break room on Friday, go for it and most importantly DON’T FEEL GUILTY ABOUT IT. Seriously, it’s one donut. Simply work it into your calories and enjoy! This may mean cutting back on a serving of pasta or rice at dinner, but these are small sacrifices that helped me stay sane on my journey.

With that being said, I would like to speak about why you feel the compulsion to binge at the end of the night or week. Many times when people are trying to diet, they tend to over restrict themselves and by the end of the day or week, your body is looking for those extra calories that it’s missing. At that point, you tend to be so hungry that you over eat and that’s where the chips and donuts come in. You find yourself so hungry and too tired to cook yourself something low calorie, so you run to the pantry and shove whatever is quick in your mouth. Next thing you know, you’re 1000 calories over your limit, and you probably don’t feel the best either.

I know this struggle because that was the story of my life every single time I tried losing weight in the past. I would do great with my meal replacement shakes and bland meals like baked chicken and white rice, but then I would be in bed eating a family size bag of Cheetos at eight p.m. because I was starving and had no energy to make myself something to eat. The biggest things that saved me from this never-ending cycle of binge eating were 1. Increasing my daily protein intake 2. Allowing myself to enjoy my favorite treats in moderation without feeling guilty or ashamed and 3. Finding lower calorie options for the food I grew up eating.

In the following posts to come, I will share how I work those irresistible treats into my daily calories, and I’ll even give you guys my pepperoni pizza recipe that I eat at least once a week (that’s under 700calories for the whole pizza) Stay tuned for more!

The will to win, the desire to succeed, the urge to reach your full potential… These are the keys that will unlock the door to personal excellence …

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Harmony Doughty

@paulitss_ ☠️Un poco de muerte y destrucción por aquí del día de hoy☠️ • Después de las vacaciones el cuerpo pesa como 16 vacas 🐄 Tengo que decir que no he dejado de entrenar porque no sé cómo se hace eso🤷🏼‍♀️ Pero el cuerpo ya va pidiendo normalidad y que me porte bien al 100% 🔋 • 🏛️@qubox_ 👕@solimedsd -15% "paulitss" 🔋@gluper7 ⛽ • #squats #crossfitgirls #happiness #girlwholift #girlpower https://www.instagram.com/p/CSo_xodob_9/?utm_medium=tumblr

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