- Grocery & Food substitution List
- Supplement List for faster results (if required)
- Snack Ideas
- Healthy Recipes
- Supplement recommendations (if necessary)
- One-on-one Support and Motivation!
Vegan/Vegetarian options available

Breakfast
Probably the most appealing benefit is that breakfast jump starts your metabolism and, thus, helps you burn more calories throughout the day.High-fiber foods, like oatmeal for breakfast can help suppress your appetite for the day. This is because oatmeal increases an appetite-regulating hormone called cholecystokinin. You can also have one serving of fresh fruit later as a mid-morning snack.

Drink your Vegetables
If you don’t like eating raw vegetables, a green health drink could be the perfect alternative. There’s no real way to mask the taste of raw vegetables because there’s nothing to cover the flavour. But you can add a fruit to your green health drink to enhance the flavour. The addition of fruit does come with more calories, but at least they aren’t empty calories since fruit contains nutrients that are essential for your health

Snacks
Being prepared is the real secret to having healthy snacks whenever you need them. (which is often! believe me) While there are lots of recipes you can prepare in advance, sometimes it’s more practical to keep it simple. If you’re really busy, these are some great on-the-go snacks that require minimal preparation:
- Greek yoghurt
- Nuts
- Seasonal fruits
- Canned tuna. It’s great as a toast topper, or on its own if you’re really short on time.
- Vegetables (to cut into vegetable sticks)
- Eggs. Hard-boiled eggs are a great snack any time of day!
- Chickpeas — try a small serve of chickpeas with dressing of olive oil, lemon juice, dried oregano and salt and pepper for a quick and tasty snack!
You can always make small portions of leftovers to have as a snack the next day, or to freeze for future use when you’re really busy.

Protein Smoothies
Our bodies need protein for healthy skin, hair, bones, and heart. Plus, a protein-packed breakfast can prevent overeating.The secret to creating something delicious is striking the right balance between protein sources (such as Greek yogurt, protein powder, and peanut butter) and sweet and/or savory add-ins. This is my personal favorite.
Recipe: Peanut butter oatmeal smoothie
Protein source: Peanut butter/soy milk/Whey Protein
All the fixings of a healthy breakfast — peanut butter/Whey Protein/Soy Milk,banana, and rolled oats.
The best part: This smoothie takes only five minutes to make.

Portion Control
A rough guide for each meal:
- Vegetables or salad: Half a plate
- High-quality protein: Quarter of a plate — this includes meat, poultry, fish, eggs, dairy, tofu, beans and pulses
- Complex carbs: Quarter of a plate — such as whole grains and starchy vegetables
- High-fat foods: Half a tablespoon (7 grams) — including cheese, oils and butter
Here are few tips to measure and control portion sizes — both at home and on the go.
- Use Smaller Dinnerware
- Use Your Plate as a Portion Guide
- Use Your Hands as a Serving Guide
- Ask for a Half Portion When Eating Out
- Start All Meals With a Glass of Water
Remember that this is a rough guide, as people have different dietary needs. For example, those who are more physically active often require more food.

Chew your food
The quickest way to a flatter stomach, then, without changing your diet or what you actually consume for breakfast, lunch and dinner, is to start paying attention to the food that’s in your mouth. Chewing slowly means it will take you longer to finish your meal, but it also means you will need smaller portions. Chewing properly gives your brain a chance to register when you are full, allowing you to stop eating instead of racing through a large meal only to realise you’re full after you have overeaten.
Here are five reasons why you should eat slowly:
- Your stomach does not have teeth. If you don’t chew your food properly, your digestive system won’t be able to break it down.
- Undigested food takes more space in your stomach than digested food and creates bloating, thus slowing down the entire digestive process.
- Chewing slowly also helps increase the alkalinity of the food, which is extremely important. Many people suffer from acid reflux, heartburn and indigestion, and while some foods – even if chewed well – trigger these problems, it is important to note that the longer you chew, the less acid is formed.
- Eating fast leads to a lot of air being swallowed, causing unnecessary bloating, regardless of what you are eating, whether a fruit salad or chocolate bar.
- Gobbling your meal quickly under stressful circumstances – such as during a meeting at work – means diverting energy away from your digestive system, thus leading to fewer calories burnt, slower metabolism and a bigger waistline.
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How to make Green Juice?
Juicing can reduce your risk of cancer, boost your immune system, help remove toxins from your body, aid digestion and help you lose weight. Fresh juices can give you a burst of energy and a clear mind.
Some of the most popular vegetables are carrots, cucumber, celery, kale, spinach, beets, and romaine. The most popular fruits to use in juicing are lemons, oranges, apples, and limes. Other add-ins are fresh ginger, parsley, chlorella, and turmeric.
Check us out on Instagram!
https://www.instagram.com/sculptasse/
Visit:https://sculptasse.com/
Abs Workout Made Easy:
https://youtu.be/F5O8nzWHimA
Abs Workout Routine
https://youtu.be/vzsPZV-voj8
Abs Workout Intensified
https://youtu.be/coBJdvFKPcw -
Difference Between Weight Loss & Fat Loss
You may have attempted to lose weight by cutting calories, which makes sense. Most people understand that if you consume fewer calories than you burn each day, you’ll lose weight.But what does your weight really mean, and how useful is it when it comes to tracking weight loss program? Learning the answers to those questions may give you a completely different perspective on your scale.
A question many people don’t consider, however, is the following:
What kind of weight am I losing?
You can lose:
* Muscle
* Body fat
* Bone mass
* Water
So let’s pause for a moment and really consider: why does our scale weight matter so much to us?If the scale is making you crazy, taking a break from weighing yourself may just open your eyes to other possibilities. Your weight isn't the only measure of your success. Put away the scale and you may just see how far you've really come.
The real, ultimate goal is a certain “look”—a toned, fit body, regardless of what it weighs, right?
If you’re ready to see what one-on-one nutrition coaching with us can do for you, sign up now!
Check us out on Instagram!
https://www.instagram.com/sculptasse/
Visit:https://sculptasse.com/
Make sure to watch my other home workouts below...
3 Easy Abs Workout for Beginners:
https://youtu.be/F5O8nzWHimA
Fast Ab Exercises at home?
https://youtu.be/vzsPZV-voj8
How to Make Green Juice?
https://youtu.be/1KPbe9SYhIE
Toned Legs Workout
https://youtu.be/qRT7auZH50A
If you have any questions, comments, or feedback, please post them in the comments section below.
Make sure to click SUBSCRIBE so you can stay up to date with all my latest videos.
Extra Tags:
3 Easy Abs Workout for Beginners
Fast Ab Exercise at Home
Legs Workout in 5 Mins
Legs Exercise for Beginners
How to Make Green Juice -
#fatlosstips,#losefat #pcosweight Importance of Daylight-Vitamin D & #WeightLoss
𝗜𝘁’𝘀 𝗮 𝗽𝗵𝗼𝘁𝗼𝗴𝗿𝗮𝗽𝗵𝗲𝗿’𝘀 𝗯𝗲𝘀𝘁 𝗳𝗿𝗶𝗲𝗻𝗱, 𝗮 𝘀𝗲𝗹𝗹𝗶𝗻𝗴 𝗽𝗼𝗶𝗻𝘁 𝗳𝗼𝗿 𝗵𝗼𝗺𝗲𝘀, 𝗮𝗻𝗱 𝗮 𝗺𝗮𝗷𝗼𝗿 𝗽𝗲𝗿𝗸 𝗳𝗼𝗿 𝗼𝗳𝗳𝗶𝗰𝗲 𝗲𝗺𝗽𝗹𝗼𝘆𝗲𝗲𝘀: 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝗹𝗶𝗴𝗵𝘁.
We all are familiar with the harmful effects of the sun rays but how many of us actually know the benefits of these rays? I think most of us aren’t aware of the fact that a 15- minutes exposure to the sun can be effective in solving a lot of our health and wellness problems.
The best time to take sunbathe before 8 am and after 5 pm as the heat of the sun at that time is tolerable and does not harm the body.As a general rule of thumb, avoid sunbathing when your shadow is shorter than your height. By avoiding such times you can stop the risk of getting sunburns.
𝙗𝙚 𝙢𝙮 𝙛𝙧𝙞𝙚𝙣𝙙 𝙤𝙣
https://www.instagram.com/sculptasse/
Twitter:Sculptasse
Visit:https://sculptasse.com/
Make sure to watch my other home workouts below...
3 Easy Abs Workout for Beginners:
https://youtu.be/F5O8nzWHimA
Fast Ab Exercises at home?
https://youtu.be/vzsPZV-voj8
How to Make Green Juice?
https://youtu.be/1KPbe9SYhIE
Toned Legs Workout
https://youtu.be/qRT7auZH50A
If you have any questions, comments, or feedback, please post them in the comments section below.
Make sure to click SUBSCRIBE so you can stay up to date with all my latest videos.
Extra Tags:
3 Easy Abs Workout for Beginners
Fast Ab Exercise at Home
Legs Workout in 5 Mins
Legs Exercise for Beginners
How to Make Green Juice