Weight Loss Transformation

04/05/2024

Enjoy this beautiful client’s journey!

02/27/2024

I can't lose weight, doesn't matter how hard I try.

This is the most common response that I hear from my clients when they lose hope, motivation and believe in themself.(I've been there too)
I writing about life style change:
Some days you will feel like you got this, it's not bad, you can eat your favorite foods, you exercise and feel better.Weight goes down and you so happy you're doing it, you are happy you are not strict dieting.
Then one day comes, when you feel hopeless, why do I need to count calories, why do I have to pay attention to what I eat, why everyone else eat what they want but not me? Why do I need to exercise? it is hard.I can't do this any longer, and you return to your regular behavior.
Remember: "Everything is hard before it is easy"
I want you to look what went wrong:
1.you cut calories too much
2.you labeled food as bad and good
3.you have that mentality "everything or nothing"
(if you ate something that you label as a "bad food" you continue eating more and more)
4.you didn't have the result someone else got on social media, you started to compare yourself and gave up on everything since it's not going as well as for someone else.
Reasons can go on and on, every person has its own.
You will start again, but don't wait to long to resume, the best part about it, that it is never too late, as long as you learn from your mistakes.Don't let it slide.You can know everything but you still need practice and experience, every time you go back you will be better and one day you will keep going another direction unfamiliar to you that's when you make that change permanent.
We are all different! Don't compare yourself to anybody else you don't know their story!

P.S if you need personalized nutrition or fitness guidance message me NOW!

02/12/2024

02/12/2024

Oats are among the healthiest grains on earth. But what if your are not a fun of them?

I don't always think of oatmeal when it comes to breakfast, I prefer bread for carbs part, but still it's super nutritious and has great benefits like weight loss, lower blood sugar levels, and a reduced risk of heart disease.
When it comes to oatmeal I can have it everyday single day for 6month and then, suddenly, forget about it completely.
Here some great oatmeal combinations that I really enjoy!
Oatmeal combinations because oatmeal itself lacking in two macronutrients protein and fat, while it does have some protein, it's not enough to keep hunger in check.
1.Oatmeal with cottage cheese or boiled/scrambled eggs for protein source.
I make oatmeal and add some butter around 5-10g, also salt and pepper, then add 1 serving size of cottage cheese as a topping or 2 eggs.
My second absolute favorite is oatmeal with boiled fruits.
I bring water or milk to simmer then I add apples, blueberries, bananas, strawberries, mangoes, pineapple etc. I keep boiling it till apples are tender and then I add oatmeal and I'm cooking it together till oatmeal is ready.For the final touch I add cinnamon, and of of course, 2 eggs on a side for my protein source.
My third absolute favorite is overnight oats!
so many different recipes! I have some on my Instagram page, you can check them out at no_excuses_Lesya
Please share your favorite oatmeal recipes, I will be happy to try them!

02/06/2024

How often should you weigh yourself?

I used to weigh myself every day but most of the time couple of times per day.Of course my mood was changing if the number went up or down.I realized that most of the time weight goes down by 2lb during the night, if I would do numbers and my weight will be higher at night than previous night I would skip dinner or eat less or get upset and eat more.Scale was "in control" of my life.When I realized that scale "dictates" if I should eat less or more it was very scary and upsetting since I ignored my natural hunger/fullness feelings.
When you go on weight loss you should start with 10-20% calorie deficit of your total calorie intake.Stick to your plan for 2 weeks and only then weigh yourself.Nothing really happens when you follow your diet for 1 or 2 days, and if you are constantly checking you will see it and you will reduce calories even more till the point that it won't be sustainable any more.
Weight fluctuates, a little more sodium, alcohol, insomnia, carbs intake, pms etc.all of these will effect number on scale.
Create a new healthy habit, step away from your scale, use it once in 2 weeks, if you lost 1.5-4lb per 2 weeks it's a great result, if you are losing more than that you cut your calories too low.Remember if you lose it fast it will come back fast!
How to weigh yourself:
1.First thing in the morning
2.After you use bathroom
3.On the empty stomach
4.Minimal cloth/naked
5.Once in 2weeks.

If you have any questions or you want to start working on your weight loss journey please message me I will be happy to help.
Your Fitness trainer & Nutritionist Lesya.

01/10/2024

Sharing with you my "transformation"
It didn't happen over night, it wasn't always easy or smooth.It wasn't -10lb in 7days as I aways wanted.
It took some time to shape new personality with different life style and habits.
Here you will never find strict diets, detox programs or super intense workout routines.
Only healthy approach towards your goals, sustainable, realistic and enjoyable.

P.S.My personal transformation had a huge impact on my life.
That's why I went and got my personal training and nutritionist certification🥙💪🏻
Message me if want to start working on your "transformation"It might be one of the best decisions you've ever made