Dan • Fat Loss Coach•Weight Loss Specialist•Nutrition Guru Instagram Profile Picture

Dan • Fat Loss Coach•Weight Loss Specialist•Nutrition Guru

@upbeatfitnessonline

Fat Loss Coach, Weight Loss Specialist, Nutrition Guru
I help those who struggle with food & body issues transform their body 🥗Nutrition & Fitness Coach 🏋🏼‍♂️ 👇🏻Apply for 1:1 Coaching👇🏻 🔥Fat Loss Guide ⤵️
Fitness Nutrition Weight Loss
Followers
17.8K
Posts
905
Engagement
0.04%
Updated: 7 hours ago Refresh
Quick Actions
Compare Claim
Profile link copied.
Pictures & Media Stats

Top Instagram Posts of Dan Fat Loss CoachWeight Loss SpecialistNutrition Guru

Dan Fat Loss CoachWeight Loss SpecialistNutrition Guru’s Most liked posts from the last 30 uploads.

Highlights

Media Stats – Instagram Posts

Recent 30 posts with likes and comments overview.

Media overview
Published Caption Likes Comments
Happy Tuesday, friends! ⠀ I hope your day starts well, and your evening finishes with tacos galore 🌮 ⠀ You’ve heard me say it before… ⠀ “You need to have patience!” “Don’t worry, you have time.” “Find that healthy balance.” ⠀ Yadda yadda yah… right?😅 ⠀ Well… ⠀ Wanna know why I say that stuff so darn much? ⠀ It’s because I know you can do this. ⠀ I know that you can get the body of your dreams and develop habits to maintain that body forever. ⠀ I know you can find a balance between eating healthy + working out & going out to eat + having fun with friends. ⠀ I know, deep down, YOU know those “juice fasts” and “30-day fixes” that promise incredible results aren’t going to give you what you really need to succeed for the rest of your life. ⠀ You don’t need convinced — you need reminded. ⠀ So as you go into the rest of this week, remember… ⠀ 2-3 years from now, you’re not gonna give two caboodles about how long it took you to lose weight. ⠀ Instead, you’ll be sitting there feeling lean & healthy & happy knowing that you didn’t fall for ANOTHER quick fad. You’ll have finally stopped caring so much about hitting a certain number on the scale by a certain date on the calendar. ⠀ Make the harder choice now knowing that, with time, things get easier, and you won’t have to struggle ever again. ⠀ ⠀ #losingweight #diet #weightloss #weightlosscommunity #fatloss #weightlosssupport #weightlossstruggle #weightlosssuccess #weightlossjourney #fitspo #fitness #fitnesslifestyle #healthyweightloss #healthylifestyle #healthyliving #losingfat #weightlossplans 2022-09-13 17:26:59 .. 0 - 4 -43%
Did the scale jump up and take you by surprise after the weekend? Do NOT let it weigh you down. Even if you overdid things, you did not lose progress this weekend. You may be thinking, ugggg the scale is up so I need to kill it in the gym today or make sure and only eat “clean” foods like chicken, broccoli, and rice or salads. Skip going to these extremes as they only fuel the cycle of binge, restrict, rinse, repeat. If you’re freaking out because of the number on the scale, it’s due to water weight from eating more processed foods higher in sodium, taking in more carbs, or drinking alcohol. Just one of these or a combo can all cause fluctuations. But please recognize that a couple of days where you overdid things is not true “fat gain.” If you get right back to that consistency, you’ll be back where you were in a couple of days. If you still feel down because you ate or drank too much over the weekend, please forgive yourself and move forward. There’s no use dwelling. What matters is what you do to move forward. So if you woke up feeling bloated or yucky, get back to your regular routine today. That consistency is what drives your success. - - #motivation #fat2fit #myfitnessjourney #results #progress #determination #weightlossmotivation #weightloss #consistency 2022-09-06 17:55:09 Did the s.. 0 - 12 +70%
Happy #Tuesday, friends! ⠀ I hope your day starts well, and your evening finishes with #tacos galore 🌮 ⠀ You’ve heard me say it before… ⠀ “You need to have patience!” “Don’t worry, you have time.” “Find that healthy balance.” ⠀ Yadda yadda yah… right?😅 ⠀ Well… ⠀ Wanna know why I say that stuff so darn much? ⠀ It’s because I know you can do this. ⠀ I know that you can get the body of your dreams and develop habits to maintain that body forever. ⠀ I know you can find a balance between eating healthy + working out & going out to eat + having fun with friends. ⠀ I know, deep down, YOU know those “juice fasts” and “30-day fixes” that promise incredible results aren’t going to give you what you really need to succeed for the rest of your life. ⠀ You don’t need convinced — you need reminded. ⠀ So as you go into the rest of this week, remember… ⠀ 2-3 years from now, you’re not gonna give two caboodles about how long it took you to lose weight. ⠀ Instead, you’ll be sitting there feeling lean & healthy & happy knowing that you didn’t fall for ANOTHER quick fad. You’ll have finally stopped caring so much about hitting a certain number on the scale by a certain date on the calendar. ⠀ Make the harder choice now knowing that, with time, things get easier, and you won’t have to struggle ever again. - - #weightloss #weightlosscommunity #fatloss #weightlosssupport #weightlossstruggle #weightlosssuccess #weightlossjourney #fitspo #fitness #fitnesslifestyle #healthyweightloss #healthylifestyle #healthyliving #losingfat #tacotuesday 2022-08-30 17:20:36 .. 0 - 2 -72%
Something everyone wants... ⠀ Every single person starting a new fitness plan has a physical or measurable goal they’re wanting to achieve. ⠀ It’s usually something around wanting to lose “x” number of pounds, lose “x” number of inches, fit into “x” size jeans... ⠀ And I'm not saying that's bad. ⠀ There ain’t nothin’ wrong with having physically measurable goals 👌 ⠀ The problem comes when you put ALL of your expectation and motivation into achieving those things… ⠀ Here’s why —> physical results are volatile. ⠀ And no matter how 2022-08-24 17:47:09 .. 0 - 5 -29%
If your vet told you your dog needed to lose weight...would your first thought be “Well Ollie, it’s time to go see joe fu*kstick at gnc and get you some fat burning pills!”. . No? I didn’t think so. So why would you? The same formula that will help Sparky lose weight is what is going to help you lose weight. . 🐶Decrease food portions 🐶Decrease treat frequency 🐶Go for more walks . Take notes from your pup, quit looking for shortcuts and do what you know will work. Focus on whole foods , smaller portion sizes, more exercising. - - #weightloss #weightlosshelp #losingweight #weightlosssupport #weightlosssuccess #losingweight #howtoloseweight #countingcalories #diethelp #nutritionadvice #ww #slimmingworld #gettingfit #weightlossjourney #weightlossstruggle #mywlsjourney 2022-08-17 17:42:05 If your .. 0 - 2 -72%
Having the 2022-08-10 17:23:56 .. 0 - 3 -57%
I turned 38 today 🎂 ⠀ So if you’re okay with it, I’m gonna be a bit selfish and tell you a little more about ME 😉... ⠀ I have struggled with my weight most of my life. In fact, there have been periods of my life where I'd isolate myself from others just so they wouldn't have a chance to judge me.It all started in late preschool/early kindergarten and progressively worse up until I topped the scale at 470+ pounds around my 17th birthday. ⠀ I felt fine, but looking back, its clear I “ate my emotions” considering I gained weight like crazy and topped the scales at 472lbs. In 2009, I left the nightclub industry and hired a personal trainer since I wanted to take control and work to lose the weight I had put on. In 2011, I got my first job as a personal trainer at a local gym. I just felt a “calling” to help others overcome their fitness struggles and, more importantly, live a happier & healthier life. ⠀ I’ve worked every single day to build my online business from making $0 to now making enough that I can support myself fully. ⠀ Yes, I’ve had some success, and worked my ass off for it… ⠀ But to be honest, this whole thing scares the shit out of me. ⠀ There are days I wake up, look in the mirror and think, “what the hell am I even doing?” ⠀ But there’s a constant that always keeps me going —> your support. ⠀ I’m continually blown away by the love and encouragement you give me on the daily. For every negative comment or message, there are literally hundreds of thousands of positive ones. ⠀ It’s technically my birthday, but I’m making today about YOU. ⠀ Because without you, there’s no way I’d be where I’m at today ❤️☕️🍑🍕🥗🐢 - - #thankyou #loveyou4ever #loveyou4eva #thankful #thankfulforyou #appreciateyou #appreciatethesupport #birthday #weightloss #weightlossmotivation #weightlossjourney 2022-08-03 19:15:52 .. 0 - 21 +198%
How many times have you heard “consistency is key”? If I had to guess, I would guess A LOT. Consistency IS key for achieving our goals and it’s what we have direct control over (vs. outcomes which we can’t really control). Focusing on being consistent vs being perfect is how you achieve your goals without totally burning yourself out. How consistent do you have to be? Well, of course, that depends. The more consistent you are the more likely you are to achieve your goals. It’s important to be realistic about how consistent you can be. For example, if you’re currently only being about 60% consistent, aiming for 70% consistency might be a good goal. If you know aiming for 95% consistency is not realistic for you, aiming for 85-90% might be a good goal. Not sure how consistency you are being? TRACK IT! An app, pen & paper, or download a consistency tracker like the one I have linked in my bio! You can’t improve on your consistency if you don’t know where you’re at now! - - #weightloss #weightlosshelp #losingweight #weightlosssupport #weightlosssuccess #losingweight #howtoloseweight #countingcalories #diethelp #ww #gettingfit #weightlossjourney #weightlossstruggle #mywlsjourney #consistency #consistencyiskey #motivation 2022-07-28 18:13:22 How man.. 0 - 1 -86%
Have you stepped on the scale and wanted to cry because the number wasn't quite what you were hoping for? . Does stepping on the scale cause you anxiety and frustration when you have been working so hard but don't see a change? . Let's talk about the reasons why you shouldn't let the number on the scale define you or your progress. . Even if you have been making healthy choices, hitting your calorie or macro goals, and even hitting the gym, your weight can still fluctuate in the opposite direction you are hoping for. . Some of the reasons your weight fluctuates include: . 💧Hydration 🏃Exercise (activity and amount) 💩Bowel movements & digestion 🧂Sodium & water retention 🕐Timing of meals eaten 🍝Amount of carbs eaten 💊Medications 📅Hormones & Menstruation . As you can see, there are a number of factors that can cause the scale to fluctuate from day to day. Fluctuations are completely normal and are part of the weight loss process. . When losing weight, it is important to not fixate on what the scale does from day-to-day, especially if the number isn't quite what you were hoping for. It is important to look at the big picture and what your weight is doing over time. There will be days and sometimes weeks where your weight will seem a bit stagnant. . No, your body isn't messed up. Your body isn't broken. Your body just needs time. . Weight loss is not a linear process. There will be ups and downs, all throughout your journey. . As long as you keep putting in your best effort, staying consistent, and doing the right thing from day-to-day, your weight will trend downward over time. . So, instead of fixating on the number on the scale and letting it play with your emotions, pay attention to things like: . 😃How you feel ⚡Your energy levels 👖How your clothes are fitting 😴Your quality of sleep 💨Are you feeling less winded with activity 🏋️‍♀️Hitting personal bests in the gym 🥗You are making healthier choices ✨You feel more confident . - - #weightloss #losingweight #weightlossjourney #weightlossmotivation #weightlosssupport #weightlossinspiration #weightlossgoals #weightlossdiary #motivation #caloriedeficit #countingcalories #nonscalevictory #nsv #progress 2022-07-25 20:30:23 .. 0 - 3 -57%
It really is as simple as being in a calorie deficit.⁣ ⁣ Sure, other elements come in to play - hormones, metabolism, pre-exisiting conditions, etc.⁣ ⁣ But all of that stuff above still falls under the umbrella of creating a calorie deficit.⁣ ⁣ The tough part?⁣ ⁣ The actual 𝘸𝘰𝘳𝘬.⁣ ⁣ Controlling hunger.⁣ ⁣ Getting in enough physical activity.⁣ ⁣ Tracking calories.⁣ ⁣ Genetics - yes some people will have a much tougher time than others; no this is 𝘯𝘰𝘵 an excuse - just a reality.⁣ ⁣ Integrating your favorite foods while still making sacrifices to stay in a deficit.⁣ ⁣ Developing the actual habits that will allow you to get there - protein at every meal, sufficient non-exercise activity thermogenesis, avoiding liquid calories - to name a few.⁣ ⁣ This stuff is 𝘩𝘢𝘳𝘥, folks.⁣ ⁣ If it was easy, everyone would be lean.⁣ ⁣ Now - I get some people simply aren't educated on how to lose weight effectively long term (that's for sure true, based on juice cleanse sales in 2019).⁣ ⁣ But I also know it's not necessarily knowledge - it's 𝘢𝘱𝘱𝘭𝘪𝘤𝘢𝘵𝘪𝘰𝘯.⁣ ⁣ If you've been trying, and failing, I urge you to do a few things:⁣ ⁣ #1 Reassess your nutrition. Are you eating healthy but still consuming too many calories? Are you taking too many bites of other peoples and/or your kids food? Are you binge drinking on the weekends? These are all common pitfalls in the weight loss game that can go unnoticed at first.⁣ ⁣ #2 𝐃𝐨𝐧'𝐭 𝐠𝐢𝐯𝐞 𝐮𝐩. Only the genetically blessed will see weight melt off quickly. For the rest of us, it takes much longer than we want and we hit more bumps in the road than we could ever anticipate. You must have the perseverance and grit to reach your goal. ⁣ ⁣ Weight loss is not for the mentally weak - so roll up your sleeves.⁣ ⁣ My hope is my words help you stay the course.⁣ ⁣- Tag a friend who could benefit from this information⁣👇 - - - #weightloss #weightlossgoals #weightlossjourney #success #consistency #discipline 2022-07-13 18:01:13 .. 0 - 10 +42%
You think you need more exercise to get the results you want? . . I hear from so many people who think they need more exercise. They think exercising is the solution to their weight loss goals. . When it comes to weight loss, the reality is you can’t out-exercise a bad diet. Yes, you may be able to lose some weight by starting to exercise, but at some point you’re going to plateau and wonder why you can’t lose any more weight. . You may think you need to ramp up your workouts, increase the intensity, and increase the duration of your workouts. . But where will this lead you? Burnout. . If you aren’t nourishing your body with the nutrients it needs, you’re eventually going to burnout. . Why? Because you likely aren’t fueling your body with the right balance of energy it needs in order to achieve your goals. . You may get a workout in and wonder why you are feeling tired the next day. . You may even start spending hundreds of dollars on supplements because you think it is the kick you need. Or you think the supplements will make you “healthy”. You don’t need a bunch of supplements and it’s probably not more exercise that you need. . When it comes to weight loss, 80% of the changes you would like to see come down to nutrition. Not exercise. Not supplements. . It’s the foods that you put on your plate that will allow you to see the changes you desire. . Nutrition should be your number 1 starting point to becoming more confident inside your body and out. - - - #weightloss #nutrition #caloriedeficit #calories #weightlossmotivation #weightlosssupport #weightlossjourney #feelgoodlookgood #transformation #beforeandafter #carbs #carbsarelife #caloriecounting #levelingup #motivation #mindset #weightlossgoals #nutritionmatters 2022-07-07 17:33:27 You.. 0 - 7 -1%
Hands up if you agree 🙌🏼 • •⠀⠀⠀⠀⠀⠀⠀⠀⠀ Diet culture sends the message that you need to shrink your body to be happy, healthy, pretty, lean, successful and this is NOT TRUE! ❌ • • Your weight does not equal any of the things stated above and feeling the need to constantly shrink your body only leads to destructive behaviors, such as restricting. • • When you restrict foods, you likely never satisfy that craving and tend to binge on them later, only causing your weight to creep up. My advice hone in on your hunger/satiety cues and find your “happy” natural weight. Comparison is the theif of joy. We’ll often see people with washboard abs & poppin' booties and compare our physical appearance and progress to theirs… ⠀ In certain situations, it can be a good thing. ⠀ For example, there's nothing wrong with looking at what others have achieved and using their discipline to fuel your own journey. ⠀ The problem is when you compare YOUR results & progress to other people’s results & progress. ⠀ There are a couple of reasons why this is a No-No: ⠀ ☝️No-No Reason #1 - You don’t know the in's & out's of someone else's journey, especially not if you're basing it solely on a single Instagram post. ⠀ Chance are, they've been doing this a long time, and you're comparing your beginning to their middle or end. ⠀ ✌️No-No Reason #2 - We all have different genetics, bone structures, muscle-building potentials, etc., so it's ridiculous to think you'll look exactly like someone else. Are you making progress each month? Can you look back a few months ago and say you're proud of how far you've come? ⠀ If you can answer 2022-06-28 17:22:47 .. 0 - 11 +56%
Here it is - sometimes (a lot of times) you’ve got to try harder.⁣ ⁣ I say this in the most loving way possible.⁣ ⁣ Did you get upset that you didn’t see massive results within two weeks of your new workout program, so you quit?⁣ You’ve got to shift your mindset into thinking long-term, not short term.⁣ ⁣ Did you get upset that you couldn’t hit that PR on squats you wanted to hit, so you just stopped trying?⁣ You’ve got to step out of your comfort zone and get stronger.⁣ ⁣ Did you get upset that your meal out with friends didn’t go as planned, so you let it turn into an entire weekend of overeating?⁣ You’ve got to change your habits and approach to the weekends.⁣ ⁣ Taking action is hard.....⁣ but it’s even harder to look at yourself one year from now and see yourself stuck in the EXACT same place you are now because you chose to give up.⁣ ⁣ Your outcomes depend on no one but YOU.⁣ Your future self depends on no one but YOU.⁣ ⁣ There are about 8 weeks left in this year you can be at least about 8 lbs down by the start of the new year if you start taking action! The point is, you have the power to make a change you are in control of the food you put into your body and the amount of movement you have on any given day . Go for a walk , take the stairs , do a few squats during commercials remember something always beats nothing ! Take action and become stronger than your strongest excuse! - - #takeaction #motivation #success #mindset #fitness #goals #weightlossmotivation #weightloss 2022-06-24 17:20:02 .. 0 - 8 +14%
Raise your hand if you can relate? 🙋🏼‍♂️Monday through Saturday is all about being inflexible with your diet. But Sunday...that’s cheat day. . I used to love my cheat days! I’d look forward to them all week so I could go crazy all day long eating the foods I wouldn’t allow myself to eat during the week. . I would start to get nervous by the end of the day because it meant that tomorrow (usually Monday’s) it was back to reality and deprivation. It was terrible & definitely not fun. . There are some people who find that weekly Cheat Days are useful both mentally and physically and if this is you, and it works for you, then by all means keep doing it. . But for most of the people I’ve coached, having a Cheat Day means restricting their food the rest of the week. . My solution: Quit the Cheat Day routine, and learn how to eat the foods you enjoy all week long in moderation as life is about balance anyway .If you want that donut, or pizza or ice cream on a Tuesday, eat it! . When you go in with this type of 2022-06-20 18:05:20 .. 0 - 0 -100%
📍Does lifting weights make women bulky?📍 - Alright, this post is completely dedicated to all the women out there who are looking to get that toned look. But first, let’s establish what toned really means. “Toned” is a term that women use to describe a look that means, more muscle, less fat, look, am I right? ___________________ 🤔But how do we achieve that look that most women are so desperately chasing? Let’s first talk about what ABSOLUTELY NOT TO DO. - You see, most women think just pouring on the cardio will do the trick. This is the worst advice you could ever give somebody that’s trying to get “toned”. I’d actually recommend to do as little cardio as possible because it’s so time consuming and you could use that time making gains in the weight room.  No you won’t get bulky. That’s legit impossible. You women don’t have nearly enough testosterone to even build 1/4 as much muscle as men do. Also, from the woman I’ve worked with in my coaching program I’ve seen a staggering amount of impatience, not sure if this is in women’s nature of what?... Stay patient my girls! Embrace the process. ___________________ SOOOO what you should you do? First off, lift weights, 2-4x a week should be good for most women, I have 2 female clients who lift 5x a week just because they want to! Oh, and train every body part at least 2-3x a week! - Track your nutrition, if you’re tryna lose fat, stay in a moderate deficit and lift weights, that will make you lose fat and build muscle if you’re new to lifting weights. - Sleep tight! You recover when you’re sleeping so please, make sure to dial in your sleep!! 7-9 hours a night and optimize sleep quality! - Lastly, like I said, embrace the process! This stuff takes time!!!!!! - ⤵️Got a friend who needs to see this? Tag em down below!!!⤵️ ___________________ . . . #fitfam #fitnesslife #fitnesscoach #fitnessjourney #fatlosstips #fatlossgoals #fatlosscoach #fatlossjourney #weightwatchers #weightloss #weightlosscoach #weightlossjourney 2022-06-09 18:32:40 .. 0 - 7 -1%
We've said it before, we will say it again and I'll probably have this etched into my headstone. . A calorie is a calorie. By definition, all calories are literally equal - it's a standard unit of heat energy. . 🤷‍♂ You can't defy the laws of maths and thermodynamics. Just because you're eating smashed avocado on toast and cooking with coconut oil, your diet isn't 'healthy' if you're still eating too many calories a day. . It's calories in versus calories out. . 😋 So learning how to eat the foods you enjoy while staying within the right calories for you and your body is the secret. No need to drink kale smoothies thinking it's the holy grail of weight loss. . ⚖ Start by weighing what you eat and tracking your food on #myfitnesspal to see what the calorie total is. I think you might be surprised. . . . . #CICO #Calories #HealthyEating #CleanEating #Avocado 2022-06-07 17:29:49 We've said it.. 0 - 6 -15%
Calories!!! ⁣⁣ ⁣⁣ Everyone is always talking about calories! ⁣⁣ ⁣⁣ Calories are very important when it comes to wanting to lose fat! ⁣⁣ ⁣ What are calories exactly? ⁣⁣ ⁣⁣ A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are listed in the nutritional information on all food packaging. ⁣⁣ ⁣⁣ ⁣⁣ Not everybody needs the same number of calories each day. People have different metabolisms that burn energy at different rates, and some people have more active lifestyles than others.⁣⁣ ⁣⁣ In a nutshell if you are trying to lose fat but are having no success, take a look at how much food you are actually eating. Look at the portions.. You need to be in a caloric deficit. ⁣⁣ Meaning eating LESS food than your body burns in a day ⁣⁣ So how do I figure all this shit out? ⁣⁣ ⁣⁣ To figure this out multiply your GOAL body weight x 10-12. So if your goal weight was 150 lbs you would need to consume 1500- 1800 calories a day to lose fat.⁣ ⁣⁣ Download My Fitness Pal. ⁣⁣ Start tracking your calories. ⁣⁣ ⁣⁣ Simple... ⁣⁣ Not easy but Simple ⁣ Eat more food than your body burns you gain ⁣ Eat less food than your body burns you lose. ⁣ If you are gaining weight/ fat you are NOT in a calorie deficit.. I repeat you are NOT in a calorie deficit if you are not losing weight / fat..⁣ ⁣⁣ Also give yourself more than 30 days till you say it’s not working ok? For the love of Pete this Shit takes time!! ⁣⁣ ⁣⁣ Also stop eating only 1200 calories. That’s the amount a toddler eats! Any more questions feel free to Message me or ask in the comments! ⁣ - - #calories #caloriedeficit #caloriecounting #metabolism #weightloss #weightlossjourney 2022-06-02 17:43:44 .. 0 - 3 -57%
Have you ever told yourself: “I’m a failure. I ate like complete crap today.” - “Why am I so lazy? There goes another day where I skipped my workout this morning?” - “I have no willpower because I couldn’t stop myself from eating those M&M’s.” - Most people trying to make healthy lifestyle changes will have tiny moments of weakness, and beat themselves up for being “bad.” Then, they proceed to let that one hot moment absolutely derail any success they’ve had by making more bad decisions because “it’s too late and I’ll start tomorrow.” - It’s time to put an end to that nonsense. A technique I teach my clients to stop this behavior and that allows them to continue down their path towards the life and goals they want to achieve is simply called the “Get Over it” rule! - If you are working to improve your life, you WILL hit speed bumps along the way. That my friend is a fact. - We are all works in progress, which means that we will all make mistakes. Want to know the road to success? Setting priorities, learning from our failures, and taking positive action steps forward…not self-sabotage, guilt-trips, and getting down on yourself. - The truth is, one bad meal, one missed workout, or one day of overeating cannot undo weeks of hard work. It’s physically impossible. However, that one bad meal or one missed workout can mentally undo weeks of hard work IF you let it. - It isn’t this mistake that matters…It’s the next one. When you skip one workout, the next workout quickly becomes the most important workout of your life. One missed day becomes two days, which can become a week, which can VERY easily become a month. So never miss a workout two days in a row. No excuses. You have enough time – make it a priority. - When you screw up, skip a workout, eat bad foods, or sleep in, it doesn’t make you a bad person. It makes you human. Welcome to the club. There’s like seven billion of us. If you are not happy with how you look or feel, fix it. Do your research. Track your calories. Cook your own meals. Go to bed earlier and exercise more. Make small changes, but MAKE CHANGES. - - 2022-05-31 17:32:13 .. 0 - 14 +99%
You kind of had a feeling but I'm going to solidify it for you: Yes, the weekend is keeping you on the wheel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's challenging all right. Monday through half of Friday you've got a routine down. But Friday evening through Sunday night is often a flurry. You may catch yourself scarfing down food between errands, activities, and whatever else is happening. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or, you're looking forward to finally relaxing, and for you that includes eating what you try to stay away from during the week. You worked hard and now you want to enjoy it. No problem with that, unless you're trying to lose weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Socializing also goes hand-in-hand with food. Especially in the summer. More socializing = more opportunities for food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And it's only 2 days, so what's the harm? Never harm, but if you're trying to lose weight then those 2 days count more than you think. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It doesn't have to be this way. Start by making a rough plan of when you'll eat. Know you have a big dinner coming up? Put a special emphasis on protein and vegetables throughout the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Find other ways to reward yourself. Maybe it's being left alone for an hour to read. Or take a walk by yourself. Or watch mindless TV. Okay fine, these are all my favorite ways to reward myself, but I'm sure you have some great ideas too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Socializing around food? Prepare healthy options and fill up on those before venturing into the other stuff. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And remember, the weekend is still 36% of your week. You can't pretend it doesn't matter because it does. But with some planning ahead it won't keep your progress at a standstill. - - . #weightloss #weightlossjourney #weightlossmotivation #calories #caloriedeficit #nutrition #weightlosssupport 2022-05-27 17:31:12 .. 0 - 9 +28%
To eat that extra slice of pizza or not? ⁣ ⁣ Each day we are faced with difficutl decisions to make. ⁣ ⁣ Sometimes it’s hard in the moment. And other times you’ll pay for that choice and it becomes hard years later.⁣ ⁣ Yes it is hard to find time for self-care. ⁣ Yes it is also hard to not prioritize self-care and feel burnt out and exhausted.⁣ ⁣ Yes its hard to stick to your budget and save money. ⁣ Yes, its also hard to buy whatever you want and to be in debt and constantly stressed about money. ⁣ ⁣ Yes, its often hard to be patient, kind, loving and forgiving with your significant other and family. ⁣ Yes, its also hard to live in a conflict-ridden marriage and family. ⁣ ⁣ Yes, its hard to to make healthy food choices and prioritize moving your body. ⁣ Yes, it’s also hard to be overweight, unhealthy, lacking confidence, or even worse, putting yourself at-risk for life-threatening illnesses in the future.⁣ ⁣ Once you learn that ALL of the choices you make have some element of HARD in them, it becomes EASIER to be disciplined about what you really want in life. ⁣ ⁣ Is it HARD to say no to a tempting dessert when you are trying to lose weight? YES! ⁣ ⁣ But is it EASIER to say no to that dessert when you understand that it will also be hard for you in the future when you don’t achieve your goals because you ate the dessert!⁣ ⁣ Make your choice, Become disciplined. And let's reach your goals! - - #weightloss #caloriesincaloriesout #weightlossjourney #fatloss #weightlossprogress #weightlossgoal #slimmingworld #mywlsjourney #weightlossmotivation #weightlossinspiration #healthylifestyle #healthyhabits #weightlosssupport #fitnessjourney 2022-05-25 17:29:04 .. 0 - 7 -1%
Here's how most people try to lose weight ... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Monday: you cut out ALL the sugar, carbs and fat from your diet 🙅🏼‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wednesday: You somehow keep this up until maybe Wednesday when you decide to order from your favorite takeout place with your friend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ‪Wednesday night: The guilt starts to set in...‬😭 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Thursday: You wake up the next morning and see the scale went up. You feel like you ruined your diet. You roll your eyes at the scale in defeat and tell yourself 2022-05-23 17:21:03 .. 0 - 7 -1%
Have you tried a diet and failed miserably?⁣ ⁣ I know you probably think that it is a lack of discipline or commitment but most likely those are not the reasons.⁣ ⁣ You could be failing because you are making drastic, unsustainable changes!⁣ ⁣ 😏You go from not exercising to going to the gym 7 days a week.⁣ 😏From eating out 5 days a week to eating only home-cooked meals.⁣ 😏From enjoying pizza, ice cream, whatever it is that you like to not allowing yourself from having those foods at all for weeks.⁣ ⁣ The result⁣ ⁣ You get burned out pretty quick⁣ ⁣ bitter and complaining that once again, another diet failed.⁣ ⁣ but that can, and should change!⁣ ⁣ Think about your nutrition goals as running a marathon instead of a sprint⁣ if you go out running like crazy you are going to get tired very quickly and won't be able to finish the race, instead go at a steady, maintainable pace.⁣ ⁣ 🙂Make small but sustainable changes.⁣ ⁣ 🙂Learn how to fit the foods you like on a weekly basis.⁣ ⁣ 🙂It is better to go slow and enjoy the process rather than quitting halfway.⁣ ⁣ 🙂Stop seeing your diet as a timeframe where you are going to restrict yourself from everything you love and start seeing it as lifestyle changes. ⁣ ⁣ Remember that the definition of madness is doing the same thing over and over expecting different results, it is time to change the way you are doing things!⁣ - - #weightloss #sustainable #sustainableweightloss #discipline #changes #nutrition #goals #lifestyle #consistency #weightlossmotivation 2022-05-19 17:30:03 .. 0 - 5 -29%
Frosted Flakes are more than there...well they’re really f*cking great 👍🏻. . . The truth about serving sizes. When asking clients how their nutrition is I often get the response: . “Oh I eat really healthy. I have my cereal in the morning with some milk, a banana, some walnuts, blueberries...”. . So on and so forth. And while there might be a lot of nutrients in their breakfast, there is also a lot of hidden calories that they might have overlooked. Let’s focus on the portion size. You may be having a bowl of cereal, but do you really know how many servings you’re consuming? A typical serving size of cereal is about 3/4-1 cup, displayed on the left. The actual serving that you may be consuming is displayed on the right, Hell I used to have 3x the amount. I want to emphasize the importance of serving sizes and portions. You may be eating a “healthy” meal, but might have zero clue about how many calories you are actually consuming. So what can you do? . Measure your portions. Use measuring utensils or a food scale. Teach yourself to visually see what an actual portion of food looks like. This doesn’t have to be a forever thing, but you won’t be able to eyeball a serving if you’ve never measured a serving, so measure your food for 2-4 weeks to start. Understand your portions and enjoy your Frosted Flakes ❤️. . What food blew your mind when you saw the actual serving size? . Comment down below 👇🏻 - - #calories #countingcalories #portioncontrol #caloriedeficit #weightloss #weightlosstips #weightlosshelp #myfitnesspal #trackingmacros 2022-05-18 17:30:15 .. 0 - 8 +14%
There’s nothing wrong with wanting to lose 20 pounds.⁣⁣ ⁣⁣ But the problem is, most people don’t know how to lose 20 pounds effectively.⁣⁣ ⁣⁣ Most people try cutting out carbs.⁣⁣ Eating 1200 calories a day.⁣⁣ Just “eating healthy”.⁣⁣ Doing a fuck ton of cardio.⁣⁣ ⁣⁣ They lose a few pounds, they are stoked about their progress 🤘🏻⁣⁣ ⁣⁣ But then the scale goes up 2 pounds... and they get frustrated.⁣⁣ ⁣⁣ They feel like they aren’t making progress fast enough.⁣⁣ ⁣⁣ They HATE the diet and exercise approach they are following....⁣⁣ ⁣⁣ So inevitably they think “this isn’t working. what’s the point in continuing?”⁣⁣ ⁣⁣ And they quit.⁣⁣ ⁣⁣ The truth is, most people expect to see progress way too quickly.⁣⁣ ⁣⁣ Despite every other time they’ve seen quick weight loss, they haven’t been able to sustain it. 🤷🏼‍♂️ ⁣⁣ This is why it is SO important to find an approach to weight loss that you ENJOY, and that you can be CONSISTENT with (for longer than a month lol).⁣⁣ ⁣⁣ The easiest way to do this is through setting smaller PROCESS goals⁣⁣ ⁣⁣ Like deadlifting 200 pounds, hitting a step goal, or getting in 20 grams of fiber daily..⁣⁣ ⁣⁣ & focusing on these goals more than your outcome goal (ex. losing 20 pounds).⁣⁣ ⁣⁣ Focusing on the process goals will help you build the necessary habits and consistency that is NECESSARY for you to reach your outcome goal. 💪🏻⁣⁣ ⁣⁣- - #weightloss #weightlossmotivation #weightlossgoals #goals #consistency #process #trusttheprocess 2022-05-16 17:30:03 .. 0 - 9 +28%
Exercising but not losing weight?😤 ⠀ Tell me if this sounds familiar... you decide you want to pursue weight loss (again) so you restart an exercise program💪🏼 You’re putting in some serious work - killing yourself at the gym, going for runs, working with a personal trainer – whatever it may be. ⠀ But you’re not seeing the results you want. ⠀ Here’s the thing... working out is crucial for your health. But if you’re exercising hard core for an hour and then sitting at a desk for the remainder of the day, you’re not gonna get the results you’re working so hard for!🙈 ⠀ There’s something called “non-exercise activity” which is basically all of the moving you do BESIDES formally exercising. Differences in this lead to HUGE differences in how many calories your body burns at rest! ⠀ Things like getting in your steps, taking the stairs, parking farther away, using a standing desk, getting off 1 train stop early etc can have a huge impact on your weight loss goals. Think of it this way if you do about 10k steps per day you burn about 500 extra cals .. times that by 7 days that about 1 lb lost per week !!! ⠀ What’s your favorite type of non-exercise activity??👇🏼👇🏼 - - #weightloss #walking #neat #stepcount #active #beactive #weightlossjourney #weightlossmotivation #pedometer 2022-05-12 17:30:02 .. 0 - 12 +70%

On average, Dan Fat Loss CoachWeight Loss SpecialistNutrition Guru gets 0 likes and 7 comments per post. (Historical)

Post Stats Chart

Trends for likes, comments, and caption length from the last 30 posts.

Chart
Dan • Fat Loss Coach•Weight Loss Specialist•Nutrition Guru Instagram Profile Picture

Dan Fat Loss CoachWeight Loss SpecialistNutrition Guru can charge up to $0 USD per Instagram post.

Typical range: $0 – $0 USD
Share earning estimate
X LinkedIn Facebook
Dan • Fat Loss Coach•Weight Loss Specialist•Nutrition Guru Profile Picture
Dan Fat Loss CoachWeight Loss SpecialistNutrition Guru
Up to $0 USD / post · RateXYZ

Related Instagram Accounts

View all
Tracked since Sep 10, 2025
Updated: Sep 10, 2025
Time Zone: Asia/Kolkata

Not found? Add account

Find profiles fast. Paste a full URL or type a @username.

Tip Press / to focus search