70/30 BALANCE KICK OFF
Grief hit me hard in 2024. I gained an extra 25+lbs. My clothes wouldn’t fit right. My jeans especially. Ate Nestle Cookies every night with a bowl of cereal along with fast food or fried food constantly. I told myself while ending 2024 that 2025 was gunna be my come back year for my health. And I understand the assignment.
💡I believe in the 70 nutrition 30 exercise. Refers to the commonly used "70/30 rule" in fitness, which states that 70% of your overall health and fitness results come from your diet (nutrition) while the remaining 30% comes from exercise.
👉🏼Less carbs is a good start to confuse your metabolism if you consume a ton of carbs daily. This is so you can prepare for a sustainable nutritional lifestyle. And then I add a healthy carb amount back into your diet TO HELP MAINTAIN YOUR METABOLISM, a healthy carb amount helps with that. But first you gotta trick your metabolism.. so it stops going into hibernation mode.
A "less sugar and less carbs for 10 days" diet means ALMOST completely eliminating any added sugar and carbohydrates from your diet for a period of 10 days, focusing primarily on protein and non-starchy vegetables, which are very low in carbs;
Non-starchy veggies- Asparagus, Broccoli, Brussels sprouts, Cabbage, Carrots, Celery, Cucumber, Eggplant, Green beans, Kale, Lettuce, Mushrooms, Peppers, Radishes, Spinach, Tomatoes, and Zucchini.
Primarily lean protein sources like chicken, fish, turkey, eggs, tofu, peanuts, beans, low-fat dairy, alongside non-starchy vegetables.
👍Pros : May lead to rapid weight loss due to reduced calorie intake, potential blood sugar management for individuals with diabetes, and may improve insulin sensitivity. ONLY DO THIS FOR 10 DAYS TO CONFUSE MY METABOLISM FOR THE NEXT STEP. (Which I will post how I add carbs back into my diet after 10 days)
❣️I lost a lot of the bloat, water weight, and leaned out. Along side of me working out at home only 3 days a week. I do it every Monday, Wednesday, and Friday morning. The work outs I do are HIIT (high intense interval training)
I substituted bad sugar cravings for a healthier route so I don’t feel like I’m ‘not allowed’ but instead I just chose to make healthier food swaps. And I’m feeling the benefits! More energy, less headaches, and I sleep way better at night which helps me wake up early in the mornings.
Additional Tips: I stopped eating out. I make all my food from home.. and I make sure to fuel my body with healthier foods throughout the day. Which I personally think it gives me the best energy. I disciplined myself more and the benefits are tremendously showing!
#weightlosshealthjourney #weighlossdiaries #healthyeating #healthjourney #proudofmyself
Okay, so after that amazing 10-day 'Less sugar and less carbs ROUTINE' that really helped me shed the bloat and kickstart my metabolism, I knew the real challenge was making this a sustainable '70/30 lifestyle.' It’s not just about those initial intense days; it’s about learning how to maintain it without feeling deprived. My initial 10-day reset was truly about 'tricking my metabolism' and giving my body a shock. But what's next? For me, slowly reintroducing healthy carbs was key. I started with things like quinoa, sweet potatoes, and whole-grain bread in controlled portions. The goal isn't to eliminate carbs forever, but to understand when and which ones serve your body best. This is where the 'flexible dieting' aspect comes in. I learned to listen to my body, ensuring I still felt energized without the bloat returning. A good rule of thumb I follow is to pair carbs with plenty of protein and healthy fats to slow down sugar absorption and keep me full longer. Speaking of protein, it's truly a game-changer for staying lean and maintaining muscle, especially when you're exercising. I always wondered about things like 'calories in protein per gram' or 'how many calories in 1 egg,' and doing a little research really helped me make smarter food choices. For example, knowing an egg is roughly 70-80 calories with about 6 grams of protein makes it an easy, satisfying snack. I personally aim for around 20-30 grams of protein at each main meal – whether it's lean chicken, fish, or plant-based options like tofu and beans. This helps with satiety and supports muscle recovery from my HIIT workouts. And let's talk about exercise frequency for maintenance. While my 10-day kick-off included 3 days of HIIT, I soon realized that consistency is more important than intensity for the long run. Now, I try to get in at least 3-4 days of moderate to high-intensity exercise. This might be my HIIT sessions, but sometimes it's just a brisk walk or a dance workout at home. The key for me is finding something I enjoy so it doesn't feel like a chore. This ensures I'm keeping that '30 percent exercise' part of the 70/30 rule active and effective. For overall 'recommended daily nutrient intake,' I try to focus on whole, unprocessed foods. Lots of colorful vegetables, lean proteins, and healthy fats. I don’t obsessively count every calorie or macronutrient anymore, but I'm mindful. My journey showed me that a balanced approach, where 70% of my focus is on nourishing my body with good food and 30% on staying active, truly helps me 'stay lean' and feel healthy. It’s a lifestyle shift, not a temporary diet, and that's what makes all the difference.
Could you post some of the meals you had?? 🤍