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Rana Abdelnaby Nutrition & Wellness, Nasr City (2025)

16/10/2022

Let's talk about why this happens.

Usually, when we sit down to write our goals, we are in that positive state of mind and we intend to do great things to improve ourselves such as eating healthy, going on a diet, exercising 4 times a week…etc.

But then, when it comes to the implementation phase, we almost don’t do what we said we’ll be doing.

When it comes to implementation, we are often faced with many daily situations requiring us to make decisions constantly.

When we're back home feeling tired and stressed, do we order our favorite pizza or eat our homemade food?

Do we say ‘Yes’ to eating that birthday cake or not?

When we’re feeling anxious, do we reach out for that bar of chocolate or not?

The human brain is designed to prefer instant reward over delayed reward.

When you eat that pizza, you experience pleasure right away. However, if you say ‘No’ to eating pizza, you are choosing to delay the opportunity of experiencing instant pleasure so that you can experience delayed reward, which would be losing weight or looking great in your new pair of jeans.

By understanding and recognizing that pattern in the human brain, you can make it work for you NOT against you.

So when you face those decision moments, pause for a minute & acknowledge how your brain works.

Then proceed by choosing the action that will give you delayed gratification so that your brain can start practicing making decisions that will benefit your future self instead of making decisions that will bring immediate pleasure.

Another way to do this is by minimizing the temptations around you. Certainly not eliminating them but keeping them to a minimum so that you’re not faced with so many moments of decisions throughout your day.

That way, your brain doesn't have to be constantly working so hard to say ‘No’ to actions that bring immediate pleasure.

Try that and let me know how it works!

13/10/2022

🙋‍♂️Have you ever starved yourself or deprived yourself of the foods that you love so you can lose weight?

🙋‍♀️Or maybe you did everything you know is right, yet, your body still held on to the extra weight?

If you answered ‘Yes’, you’re totally normal.

❌ Many people rely on the information they have about healthy eating or google the latest weight loss advice and then create a meal plan for themselves.

Now, what do you think will happen if you try to lose weight without addressing the root cause(s) of your weight gain?

👎 You might lose some weight in the beginning and then hit a plateau (where your weight becomes constant) even though you’re doing everything you know is right.

👎 The cycle of putting in the effort, making progress towards your goal, and then losing that progress, will have a negative impact on your mental state & self-confidence.

👎 When you’re taking random action steps WITHOUT building a foundation to get you in your best shape, your weight can keep going up and down without you understanding what’s going on, which can drive you crazy.

🔥If you’re looking to achieve a transformation that lasts, then let me invite you to join my 30-day Transformation Program where you will get in your desired shape while building a foundation that ensures you maintain that progress over time.

🎯Interested to know more?

📧Leave a comment below with your email address (or DM it to me) & I’ll send you all the details.

22/04/2022

Sounds familiar?

Let me tell you what you can do to make sure you don’t fall for overeating.

The answer to this is two words👇

Mindful Eating.

The faster you eat, the more likely you are to eat foods more than your body can handle, and more than what you need.

When you multi-task while eating; for instance, you eat while watching TV, being on the phone, talking too much, or working, you are more likely to end up having eaten so much without even noticing.

So what should you do?  
Aim to connect with your food while eating. That means taking the time to chew the food and enjoy its taste and notice how it makes you feel.

When you do that, you'll find that you’re able to tell when you are getting close to full, and don't need any more food.

You’ll be in tune with your body as you eat the food, and be able to sense when your body wants to tell you that it has taken all the food it needs and that it’s time to stop giving it more food.

& the bonus to that is that when you manage to stop eating just at the right time for your body, you’ll be giving yourself a positive eating experience where food will make you happy and energetic rather than making you feel sluggish and tired, and in a bad mood.

Try adopting mindful eating during your next Iftar meal and let me know how it goes!

📢 Don’t forget to share his post with anyone you know who would benefit from this.

28/03/2022

It makes me happy to see my clients not only lose weight but also experience an improvement in other areas of their lives, as a result of weight loss.

This client reported decreased joint pain when she lost the extra weight. Less joint pain meant a better quality of life for her, more energy in her day, and of course, that also improved her mood.

📢 If you’re struggling with weight loss, join my Ramadan Transformation Challenge. You’ll not only get out of it in better shape but you’ll also end up with a healthy lifestyle that works for you. Click the below link to register ⬇️
https://signup.rana-abdelnaby.com/ramadanchallenge

24/03/2022

Did you know that your body goes through phases?

Sometimes, you’re in a phase of your life where you’re able to take control of your food, prepare your meals in advance, work out regularly and be in your best shape.

Other times, you’re just barely making it through the day, eating whatever you find, and you find yourself getting out of shape.

That’s totally normal.

The inputs that control your body such as your diet, exercise, your stress level, your ability to cope with stress….etc. vary throughout the year.

Don't expect yourself to have an ideal body 365 days of the year. If you do, you’d be placing a very unreasonable demand on yourself.

Can you recall a time where you were able to exercise 5-6 days a week, and then came a time when your schedule only allowed you to do 2-3 times a week? Remember that both are great (as long as this is the best you‘re able to do at the moment).

Can you recall a time when you were able to prepare all of your meals in advance? & then came a time when you had so much going on in your life and it became harder to pay attention to your food?

So what should you do?

Aim to do your best with the resources that you have so that you can be in the best possible shape given your current life circumstances.

10/03/2022

Proud of my client & Squash World Champion for working very hard to transform her body in just 4 weeks.

Witnessing you make changes to the way you eat in addition to bearing the load of a tough training schedule was really inspiring!

P.S. Looking for a transformation? All you need is a plan that works for you + the right guidance & support.
⬇️If you’re ready for that, click the link below to book your FREE strategy call & let's talk about what you need & how I can help ⬇️
https://rana-abdelnaby.as.me/schedule.php?appointmentType=16099441

23/02/2022

Is bloating a problem for you?

Check out the top common causes of bloating & see if you’re doing any of them.

1. Eating fast

You eat too fast without taking enough time to chew your food which causes you to swallow air.

2. Carbonated beverages

You drink soda drinks and/or sparkling water. These beverages contain gas & can disrupt your stomach.

3. Food intolerance

You eat some foods that your body is intolerant to. For example, you drink milk when you are lactose intolerant.

4. Menstruation

For women: your hormones fluctuate in the few days leading up to your menstrual cycle, which causes your body to retain water.

5. Overeating:

You tend to eat big meals until your stomach is full.

6. Constipation

You do not move your bowels regularly.

7. Processed foods

You eat a lot of processed foods that contain high fructose corn syrup. Examples include but are not limited to cookies, ice cream, candies, cereals, crackers, and sauces.

8. Salt

Your diet contains a lot of foods that are high in salt. Examples include but are not limited to fast food (burger, pizza, fries…etc), processed cheese, and all types of canned foods.

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19/02/2022

Do you often mess up your diet?

Here’s my #1 tip to get you back on track.

If, for any reason, you messed up a meal, a day, or even a whole week, the first thing to do is to NOT make a big deal out of it.

Instead, get yourself right back on track.

When you create a negative story about dieting or yourself, you get stuck and it becomes hard to put yourself back on track again.

Think of it this way: if you get a flat tire while driving, you wouldn’t slash the rest of the tires, right?

You would stop and fix the flat tire, and move on with your day.

That’s exactly what you need to do if you mess up a meal or two.

Don't continue messing up the rest of your food intake for the entire week. Simply get yourself back on track right away.

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16/02/2022

A transformation is not always about a change in how you look, but also your attitude, how you choose to live your life, your new habits & lifestyle.

Shout out to Ahmed Zaghloul who has worked hard for 12 weeks to achieve this transformation.

P.S. If you’re serious about a transformation, there’s still a chance to book a FREE strategy call with me. We’ll talk about your goals, what you struggle with, and how I can help.
Click the below link to book your free call ⬇️
https://rana-abdelnaby.as.me/schedule.php?appointmentType=16099441

14/02/2022

Struggling with sugar cravings? 🍫🍰🍪🍩

Here’s my 5-step formula on how to deal with your cravings.

1. Start a journal and start recording your cravings ( the time, the date, food, portion) and any other special remarks that may have led to this.

2. After seven days, read your journal and start looking out for patterns. E.g. Maybe you crave sugars when you’re feeling tired? Or maybe when you haven't slept well?

3. Identify common patterns that may be driving your cravings

4. Develop an action plan to tackle each of the patterns that you found.

5. Don't attempt to work on your patterns all at once. Aim for one pattern at a time.

Rana Abdelnaby Nutrition & Wellness

16/10/2022

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22/04/2022

28/03/2022

24/03/2022

10/03/2022

23/02/2022

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14/02/2022

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