Lin Li

How do you get results like these? What is the difference between “I lost weight” to “I lost all my weight and got a six-pack”⁣
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Everyone else was starving themselves with super strict diets, pounding the treadmill and doing HiiT classes.⁣
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I was eating whatever I wanted, trained only 30-45 minutes each day and enjoyed a drink or three on the weekends.⁣
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I came up with a plan that was SUSTAINABLE. ⁣
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I came up with a plan that I could stick to and be CONSISTENT.⁣
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It was tailored so whenever life got in the way or I didn’t have time to prepare my meals or exercise, I had a plan of action so I can continue burn calories and build muscle.⁣
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Coming up with a plan in which you love the foods you eat, love being active and having an actual life outside nutrition and fitness is the only way to get results like this! ⁣
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And it’s so simple and easy to get started! ⁣
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I’ve released the first 7 days of my 16 week transformation programme I normally reserve to my clients. ⁣
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Comment “IN” and I’ll shoot it over to you FOR FREE! ⁣
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How can a “refeed” enhance fat loss? ⠀
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Now, let’s get into the crux of it. What should a “Refeed” meal look like and what it should do? ⠀
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𝙂𝙞𝙫𝙚 𝙔𝙤𝙪𝙧 𝘽𝙤𝙙𝙮 𝙉𝙪𝙩𝙧𝙞𝙚𝙣𝙩𝙨 𝙄𝙩 𝙄𝙨𝙣'𝙩 𝙂𝙚𝙩𝙩𝙞𝙣𝙜⠀
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As I was going through my own journey, I decided to limit Fats as they are extremely calorie dense. ⠀
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This could have had dire consequences for my body that would have made fat loss difficult and miserable. ⠀
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During my refeed meal, I eat ribeye steaks, ribs, avocados and any high fat foods in order to make up for this deficit. ⠀
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Although you should enjoy your ‘refeed meal’, this meal shouldn’t just be for pleasure. ⠀
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In your diets, you may be limiting certain quantities of foods in order to achieve a calorie deficit. ⠀
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Your refeed meal be an opportunity to give your body those missing nutrients it could be missing. ⠀
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𝙄𝙩 𝙎𝙃𝙊𝙐𝙇𝘿𝙉'𝙏 𝙅𝙪𝙨𝙩 𝘽𝙚 𝙅𝙪𝙣𝙠 𝙁𝙤𝙤𝙙⠀
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Your refeed meal doesn’t have to be ‘clean’ per say, but it shouldn’t just be a plate of golden brown deep fried foods either. ⠀
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You shouldn’t wake up the next day feeling terrible and bloated. ⠀
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Even if you did decide just to eat junk food and control the portions, your body will see a significant decrease in fat burning capabilities the next day. ⠀
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This meal should make you feel good. You should wake up the next day feeling like a powerhouse and ready to continue your journey! ⠀
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𝙄𝙩 𝙎𝙃𝙊𝙐𝙇𝘿 𝙇𝙤𝙤𝙠 𝙇𝙞𝙠𝙚 𝙖 𝙍𝙚𝙨𝙩𝙖𝙪𝙧𝙖𝙣𝙩 𝙈𝙚𝙖𝙡⠀
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Here is my best tip for a ‘refeed meal.’ ⠀
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It should look like ‘restaurant food.’ ⠀
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No, not talking about fast food restaurants or takeaways. ⠀
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But a restaurant you would take someone on a date to. ⠀
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If you’re truly stuck on what you should eat on a ‘refeed meal’ – go to your favourite restaurant on that day and order your favourite dish!

A “cheat meal” is an essential part of your body transformation journey. ⁣⁣
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Being in a caloric deficit for a prolonged period of time has dire consequences. ⁣⁣
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Yet it can MAKE or BREAK your progress and actually cause long-term weight gain and disordered eating⁣⁣
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99% of people think that a ‘cheat meal’ is an excuse to binge eat their favourite “guilt” food.⁣⁣
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To this end I have started a 3 part series on “Cheat Meals” to address them and how to go about implementing them to accelerate your fat loss!⁣⁣
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Part 1 focuses on the mistakes that you’ve probably never heard of! ⁣⁣
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𝘾𝙖𝙡𝙡𝙞𝙣𝙜 𝙄𝙩 𝘼 “𝘾𝙝𝙚𝙖𝙩 𝙈𝙚𝙖𝙡”⁣⁣
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This internal dialogue suggests that everything we eat is boring or bland. ⁣⁣
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This will eventually lead to resentment towards your so called meal plan. ⁣⁣
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As a consequence, whenever you are stressed, or when life gets in the way, bingeing and ditching the plan is inevitable. ⁣⁣
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Furthermore, this label will sub-consciously drive guilt when indulging in your meal. ⁣⁣
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𝙁𝙤𝙤𝙙 𝙄𝙨 𝙉𝙤𝙬 𝘼 “𝙍𝙚𝙬𝙖𝙧𝙙”⁣⁣
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In today’s Western Society, this Pavlovian Response to food being a reward is the root cause of disordered eating⁣⁣
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Now I am all for rewarding progress. ⁣⁣
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But not with food. ⁣⁣
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Why?⁣⁣
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What is going to happen when you get stressed out? ⁣⁣
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What is going to happen when you are stopping your calorie deficit?⁣⁣
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The moment you get back to "regular life", food is going to become a crutch because you have conditioned yourself to see it as a reward. ⁣⁣
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This is why so many people will relapse!⁣⁣
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𝙃𝙪𝙜𝙚 𝙋𝙤𝙧𝙩𝙞𝙤𝙣 𝙎𝙞𝙯𝙚𝙨⁣⁣
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One single meal where you binge eat on a Thursday where you eat an extra 600-700 calories can undo the total calorie deficit of 300-400 calories you accumulated from Monday to Wednesday. ⁣⁣
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Yes. One single meal can undo 3 days of hard work. ⁣⁣
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𝙀𝙭𝙚𝙧𝙘𝙞𝙨𝙞𝙣𝙜 𝙄𝙣𝙩𝙚𝙣𝙨𝙚𝙡𝙮 𝘼𝙛𝙩𝙚𝙧𝙬𝙖𝙧𝙙𝙨⁣⁣
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This is by far the most worrying one. ⁣⁣
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The course of action of exercising intensely after “treating yourself” is known as Exercise Bulimia⁣⁣
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If you have a “cheat meal” and your internal dialogue tells you to exercise chronically to burn it off, that is not healthy! And not a stimulus you should be reinforcing. ⁣⁣
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Eat it, enjoy it, move on! ⁣⁣
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𝙏𝙤𝙢𝙤𝙧𝙧𝙤𝙬: 𝙃𝙤𝙬 𝘼 𝘾𝙝𝙚𝙖𝙩 𝙈𝙚𝙖𝙡 𝘾𝙖𝙣 𝙀𝙣𝙝𝙖𝙣𝙘𝙚 𝙖𝙣𝙙 𝘼𝙘𝙘𝙚𝙡𝙚𝙧𝙖𝙩𝙚 𝙁𝙖𝙩 𝙇𝙤𝙨𝙨