Gale Ruttanaphon’s Post

🚀 THE 5 KEY PILLARS TO LOSE FAT AND FLATTEN YOUR BELLY Here’s my general fat loss guidance: 1. Calories matter most 🍩 It doesn't matter if you do keto, fasting, or low carb, you have to have a calorie deficit. 2. You don't have to count calories ⌛️ Counting calories in most cases is unnecessary and costs a lot of time and effort. 3. Focus mostly on whole food sources 🥑 They are rich in fiber, and nutrients and should make the majority of your diet. 4. How many meals you eat doesn't really matter 🥗 - but pick a number and stick with it. (2-4 is perfectly fine) 5. Diet matters (way) more than exercise 🏋 - but lifting weights saves your muscle as you lose fat.

𝐘𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐝𝐢𝐭𝐜𝐡 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐟𝐚𝐭 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭! A common misconception you probably heard in your weight-loss journey Totally understandable—fat does pack a caloric punch. 𝐁𝐮𝐭 𝐡𝐞𝐫𝐞'𝐬 𝐭𝐡𝐞 𝐭𝐡𝐢𝐧𝐠: 𝘕𝘰𝘵 𝘢𝘭𝘭 𝘧𝘢𝘵𝘴 𝘢𝘳𝘦 𝘤𝘳𝘦𝘢𝘵𝘦𝘥 𝘦𝘲𝘶𝘢𝘭! Think of it like this: 🤔 Would you rather refuel your car with high-quality oil? or something greasy and unreliable? 𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐝𝐞𝐬𝐞𝐫𝐯𝐞𝐬 𝐭𝐡𝐞 𝐠𝐨𝐨𝐝 𝐬𝐭𝐮𝐟𝐟 𝐭𝐨𝐨! 🥑 Healthy fats, like those in avocados, nuts, and olive oil, are your body's best friends! 𝐓𝐡𝐞𝐲 𝐤𝐞𝐞𝐩 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐬𝐚𝐭𝐢𝐬𝐟𝐢𝐞𝐝, 𝐰𝐡𝐢𝐜𝐡 𝐦𝐞𝐚𝐧𝐬: "𝘭𝘦𝘴𝘴 𝘮𝘪𝘯𝘥𝘭𝘦𝘴𝘴 𝘴𝘯𝘢𝘤𝘬𝘪𝘯𝘨 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘥𝘢𝘺." 📍 Plus, they help your body absorb essential vitamins and keep your brain and hormones happy. 👉 So, instead of going fat-free, focus on swapping unhealthy fats (think processed foods!) for healthy ones. ❗ Your taste buds and your waistline will thank you! #healthcare #personaldevelopment #fitness #motivation #weightloss

Fast Fat loss tips - Sleep 7 - 8 hrs - walk 10K steps daily - Whole food diet - Eat optimum proteins - Drink lots of water - Don't drink calories - Spend 30 min in the sun - intermittent fasting - Low sugar consumption -Minimum calorie deficit - Regular resistance training. #fatloss #weightloss

Are You Struggling With Weight Fluctuation? Watch This 👀 There’s one fruit to help you here. Dragon fruit is crucial for weight management ❗️ Being in a caloric deficit is the first step. Adding this fruit to your diet has 3 benefits: 1️⃣ It’s high in fiber 2️⃣ Low in calories 3️⃣ Tastes amazing Now staying in that deficit will be easier. If you want my help with a customized meal plan… Comment “VEGAN FRUITS” below. I’ll reach out to help you become successful!

🌟 Boost Your Energy with Weight Loss! 🌟 Hey everyone! Are you ready to supercharge your energy levels and thrive throughout the day? As an FDN-P focusing on weight loss, I have three awesome tips to share with you: 1️⃣ Prioritize Quality Sleep: Adequate and restful sleep is crucial for optimal energy levels. Aim for 7-9 hours of quality sleep each night to support your overall health and well-being. 2️⃣ Stay Hydrated: Dehydration can lead to fatigue and decreased energy levels. Make sure to drink plenty of water throughout the day to keep your body and mind feeling refreshed and energized. 3️⃣ Fuel Your Body with Nutrient-Dense Foods: Eating a balanced diet rich in whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats can provide sustained energy throughout the day. Ready to take your energy levels to the next level and crush your weight loss goals? Let's make it happen together! 💪 #EnergyBoost #WeightLossJourney #FDNP" Join my FREE masterclass on June 17-18-19 Register now and have a chance to win a FREE stress and hormone lab! https://lnkd.in/gcJHYbA5

How to lose 25lbs of Fat without dieting Your standard LinkedIn post Goes like this.... 1) Lift weights 2) Eat to 80% fullness 3) Eat protein with every meal 4) Switch from soda pop to water 5) Eat food slowly without distraction 6) Eat single ingredient nutrient-dense foods Here's my Version 1) Strength Train with a program designed for you & your goals 2)Eat to hit your calorie & protein goals - the rest have fun with 3)Experiment with different protein sources 4) Drink 0.03x your body weight in kg of water 5) Chew each mouthful at least 15 times ideally 25 times 6) Have me create the exact amount of proteins, fats, carbs and fibre that YOU need 🎁There's a bonus tip🎁 7) Integrate your body and mind, because you can't separate the body & the mind. When you do these you will start to become the energetic leader you want to be. The CEO of your body if you like. 𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗱𝗼 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝘀𝘁𝗮𝗿𝘁 𝘁𝗼 𝗲𝗮𝘁 𝗺𝗼𝗿𝗲, 𝗲𝗻𝗷𝗼𝘆 𝘆𝗼𝘂𝗿 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗮𝗴𝗮𝗶𝗻 𝗮𝗻𝗱 𝘀𝗲𝗲 𝘁𝗵𝗲 𝗳𝗮𝘁 𝗱𝗿𝗼𝗽 𝗼𝗳𝗳. Which of these could really benefit you now?

It didn’t make sense….⁣ ⁣ Why was everyone gaining their weight back and even more?!⁣ ⁣ I knew this didn’t feel right so I listened…⁣ ⁣ There were multiple things going on that was causing weight gain at a rapid pace once they were off this product and plan…⁣ ⁣ 1. Their relationship with food was not great. Feared carbs but would over do it on fun foods like chips, fried foods, cookies, ice cream you name it. ⁣ 2. Didn’t really have a workout routine. Very sporadic and was viewed as a way to burn calories or try to burn off what they ate.⁣ 3. No clue how to create balanced meals that keep them full, satisfied, cravings at bay and blood sugar balanced. ⁣ 4. Trying to cycle from over eating to eating as little as possible like the plan. ⁣ 5. No one realized (not even me at the time) that their metabolism was crashed and needed to be rebuilt so they didn’t struggle with rapid weight gain and stubborn fat moving forward. The reason why dessert sticks to your thighs or hips.⁣ ⁣ If you’ve done this diet or others like it and are now feeling doomed to stay overweight and unhappy in your body…you are not. I can promise you that. ⁣ ⁣ Be sure to give me a follow for help breaking up with these diets, rebuilding that metabolism and free yourself from food BS.⁣ ⁣ 💕Coach Shawn ⁣ ⁣

Answer these 3 questions from your previous week (as a representation of a typical week)... 1. How many meals in my previous week involved opening a packet? 2. How many meals had fresh food? 3. How many days did you perform intentional exercise or physical activity? There is no magic elixir.... There is no pill or quick fix... It's not difficult also.. It's not rocket science.. Stop putting off change until next week.. because a week turns into a year .. turns into disease! If you want to live a long and healthy life, or at least give yourself the best possible chance... eat fresh food as the MAJORITY of your diet (not just a piece of lettuce or an apple here or there)... ....and move your body!!! Simple 😊 #change #food #healthy #healtheducation #nutrition #freshfood #physicalhealth #physicalactivity

DO YOU FEEL TIRED AND SLUGGISH EVEN WHEN YOU HAVE HAD A GOOD NIGHTS SLEEP? If so then you need more energy which the dictionary says is .....the strength and vitality required for sustained physical or mental activity. 💫 there are a number of ways to boost your energy levels naturally including: ▶️increase nutrient density of diet - add more fruit and vegetables! ▶️opt for low GL foods to help stabilise blood sugars - swap white carbs for brown ▶️ balance your plate focus on protein and fibre ▶️ stay hydrated as lack of fluid can effect metabolism (energy production) - drink more water ▶️ increase your B vitamin intake important nutrients for metabolism (energy production) - eat more whole grains, beans, dairy, eggs, meat & fish etc ▶️ daily exercise helps with circulation of oxford around the body - get the blood pumping! Who needs help with this??? #timetonourish #naturalchef #nutritionalnuggets #marlownaturalchef #vitamins #minerals #simplemealsforbetterhealth #jerfing #healthyeating #healthyeatingeducator #nourishingfoods #nutrientdensefood #glutenfree #refinedsugarfree #eatplants #eatvariety #cravings #marlow #bucks #highwycombe #wycombe

Tips to belly fat loss Part 2 ⭕ Capitalise on plant based protein that have carbs, protein and fiber and remember the right food combination! ⭕ Practice mindful eating, stop eating too fast and eating while talking, why?...you experience bloating that always look like you have belly fat issues! ⭕ Reduce your meals to 2 a day, trust me they are enough ⭕ Strength training is a MUST, whether it's body weight workouts or lifting weights or resistance bands, strength train! ⭕ Make drinking water your friend , ensure you practice mindful taking of water. Stagger the water intake throughout the day. Herbal tea and infused water are some of the ways you can have water! #belyfatreduction #bellyfatloss #bellyfatmenance #womenfatloss #healthyliving