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I Started Living By The CICO Rule For Weight Loss And Ended Up Losing Over 100 Lbs. in a Year
I Started Living By The CICO Rule For Weight Loss
By Following The CICO Diet Rule And Doing Kettlebell Workouts, I Lost 100 Pounds in Only a Year
"The first thing I did was research how the body burns fat and how metabolism works."
My name is Georgia Malbrough (@georgiabethfitness), and I’m 26 years old. I live in Houma, Louisiana, and I’m a stay-at-home mom. When I started my weight-loss journey, I researched how metabolism and weight loss work and adapted the CICO rule. Now? I've lost over 100 pounds.
Before my weight-loss journey began, I was a young mother to three kids who struggled to find a healthy relationship with food. I finally realized that in order to enjoy my life as a mom and to really be there for my children, I needed to find balance and somehow prioritize my own health while being a parent.
I was tired of living as a watered-down version of myself. Playing with my kids was exhausting. When I pictured my future, I often thought about how I wanted to be that grandma that would take her grandchildren on hiking trips. But there was no way that was going to happen if I didn’t make a permanent adjustment to my day-to-day life right then.
In the past, I had tried every fad diet that gave me quick results, but those results would be gone the second I slipped up. In July 2018, something changed in me, and I'm not even sure what made me change my ways. But I was finally ready to commit to that change—and I did.
"The first thing I did was research how the body burns fat and how metabolism works."
My name is Georgia Malbrough (@georgiabethfitness), and I’m 26 years old. I live in Houma, Louisiana, and I’m a stay-at-home mom. When I started my weight-loss journey, I researched how metabolism and weight loss work and adapted the CICO rule. Now? I've lost over 100 pounds.
Before my weight-loss journey began, I was a young mother to three kids who struggled to find a healthy relationship with food. I finally realized that in order to enjoy my life as a mom and to really be there for my children, I needed to find balance and somehow prioritize my own health while being a parent.
I was tired of living as a watered-down version of myself. Playing with my kids was exhausting. When I pictured my future, I often thought about how I wanted to be that grandma that would take her grandchildren on hiking trips. But there was no way that was going to happen if I didn’t make a permanent adjustment to my day-to-day life right then.
In the past, I had tried every fad diet that gave me quick results, but those results would be gone the second I slipped up. In July 2018, something changed in me, and I'm not even sure what made me change my ways. But I was finally ready to commit to that change—and I did.
The first thing I did was research how the body burns fat and how metabolism works.
The simple fact I discovered was that weight loss and fat loss generally come down to: calories in versus calories out. A lot of people refer to this as the CICO diet, though it's not a diet at all—it's just a basic way of thinking about weight loss. (Of course, there can always be other factors at play that impact weight loss, but I knew that my health was generally okay—so it worked for me to zero in on calories.) All I had to do was eat fewer calories than my body was burning each day—and that I'd have to start recording what I ate in order to spot the discrepancy.
When I started living by this simple rule, I was able to still eat the foods I love, without eliminating them forever. Let's be real: I was never going to stop eating at the dinner table with my kids because they were eating pizza and I couldn’t. I needed to be able to live my best life in my own reality. Thinking about calories in, calories out, allowed me to do that.
Tracking calories also allowed me to see just how much I was overeating. Once I was keeping tabs on my food intake, there was no longer room for me to say, “well, I didn’t eat that much.” I could look back and see that I actually had, and that’s why I wasn’t seeing progress. It took out the mystery and guessing.
The simple fact I discovered was that weight loss and fat loss generally come down to: calories in versus calories out. A lot of people refer to this as the CICO diet, though it's not a diet at all—it's just a basic way of thinking about weight loss. (Of course, there can always be other factors at play that impact weight loss, but I knew that my health was generally okay—so it worked for me to zero in on calories.) All I had to do was eat fewer calories than my body was burning each day—and that I'd have to start recording what I ate in order to spot the discrepancy.
When I started living by this simple rule, I was able to still eat the foods I love, without eliminating them forever. Let's be real: I was never going to stop eating at the dinner table with my kids because they were eating pizza and I couldn’t. I needed to be able to live my best life in my own reality. Thinking about calories in, calories out, allowed me to do that.
Tracking calories also allowed me to see just how much I was overeating. Once I was keeping tabs on my food intake, there was no longer room for me to say, “well, I didn’t eat that much.” I could look back and see that I actually had, and that’s why I wasn’t seeing progress. It took out the mystery and guessing.
Here’s what I typically eat in a day:
- Breakfast: Black coffee (always) and a protein shake, or scrambled eggs.
- Lunch: Ground meat with taco seasoning added to a Birds Eye Southwest Protein Bowl, topped with shredded Mexican cheese and sour cream.
- Snacks: Grapes, cucumbers and salsa, or an apple.
- Dinner: Smothered chicken thighs with Lima beans, white rice, and steamed broccoli.
- Dessert: Plain Greek yogurt mixed with a chocolate pudding pack and strawberries.
I also started drinking more water, which was a game changer for me. I had no idea just how dehydrated I was all the time. When I would hit a plateau, I’d up my water intake and see a difference overnight (seriously). If I knew I just ate a decent amount but was still hungry, I’d drink water, and the cravings would pass.
Another change I made was to my mindset: I started thinking about food as fuel. I used to think of food as an emotional crutch. Once this new perspective clicked for me, I could separate when I was enjoying food for its quality from when I was eating to soothe myself emotionally.
- Breakfast: Black coffee (always) and a protein shake, or scrambled eggs.
- Lunch: Ground meat with taco seasoning added to a Birds Eye Southwest Protein Bowl, topped with shredded Mexican cheese and sour cream.
- Snacks: Grapes, cucumbers and salsa, or an apple.
- Dinner: Smothered chicken thighs with Lima beans, white rice, and steamed broccoli.
- Dessert: Plain Greek yogurt mixed with a chocolate pudding pack and strawberries.
I also started drinking more water, which was a game changer for me. I had no idea just how dehydrated I was all the time. When I would hit a plateau, I’d up my water intake and see a difference overnight (seriously). If I knew I just ate a decent amount but was still hungry, I’d drink water, and the cravings would pass.
Another change I made was to my mindset: I started thinking about food as fuel. I used to think of food as an emotional crutch. Once this new perspective clicked for me, I could separate when I was enjoying food for its quality from when I was eating to soothe myself emotionally.
I work out six days a week now. Mondays, Wednesdays, and Fridays are my favorite because they’re my leg days.
Right now, I'm focused on building strength in my hamstrings, glutes, and quads, and I'm working on my hip mobility. Tuesdays I work on my back and shoulders. Wednesdays I work on my triceps, biceps, and chest. Saturdays are my full-body day, which I use to work on new techniques or try a random workout that I saved on Instagram.
I love mobility, kettlebell workouts, and hip thrusts. I got into mobility once I broke my ankle and researched more on how to rehabilitate it. Kettlebells make me feel like a total ninja, and hip thrusts make my booty grow. (I got into both of these while researching how to strengthen my posterior chain!)
Right now, I'm focused on building strength in my hamstrings, glutes, and quads, and I'm working on my hip mobility. Tuesdays I work on my back and shoulders. Wednesdays I work on my triceps, biceps, and chest. Saturdays are my full-body day, which I use to work on new techniques or try a random workout that I saved on Instagram.
I love mobility, kettlebell workouts, and hip thrusts. I got into mobility once I broke my ankle and researched more on how to rehabilitate it. Kettlebells make me feel like a total ninja, and hip thrusts make my booty grow. (I got into both of these while researching how to strengthen my posterior chain!)
I lost over 100 pounds in 13 months, and I’ve maintained it for six more months.
I want other women to realize just how strong they are. I want them to find inspiration in themselves and the women around them, rather than the women they see photoshopped all over the media. The most empowering part of this was doing it on my own—because no one could take away the hard work that I put into myself.
cico rule for weight loss / I Lost 106 Pounds Using The CICO Diet Rule - Women's Health
Using The CICO Rule, A Food Scale, And At-Home Workouts, I Lost 106 Lbs. In Less Than A Year'
"I used to consume about 700-plus calories each day in beverages alone."
My name is Jacqueline Tufino (@jacislosingit) and I’m 31 years old. I live in central Florida, and I’m a stay-at-home mom. I was sick of living with health issues exacerbated by my weight, and I wanted to be a better mother to my son, so I committed to my weight-loss journey and have lost over 100 pounds.
I had been overweight for most of my life. I started becoming overweight after puberty. I always wanted to lose weight, and I would start a diet and start working out, but I’d eventually just get tired and impatient and give up. A few years back, I did actually lose about 60 pounds at one point, but then I randomly stopped everything I was doing and went right back to all my old habits, thinking that the weight would just magically stay off. I gained it all back and more. I’d never stick to anything long enough to see any real results.
I also have polycystic ovary syndrome (PCOS) and struggled with extremely heavy, irregular periods. I also wasn’t ovulating on a regular basis. My husband and I wanted to have another child after our son, but it never happened. However, my gynecologist suggested losing weight might help.
jacislosingit
#honestyhour
So, the pic on the left isn’t even of me at my highest weight! I prob gained about 30-40 more pounds after this I’d say... but even so, I found this picture on my computer the other day and I just decided to compare it to a new picture someone took of me and my son sitting down the other day and yeah, wow! I def see some differences... I really NEED and DEPEND on my comparison pictures sometimes. Even after losing 105 pounds, I still pick myself apart when I look in the mirror!
My mind plays tricks on me and I still see a 259 pound person a lot do the time when I look in the mirror... Idk how to explain it but, the mirror and I just don’t get along..😩😂 I definitely think I have a bit of #bodydysmorphia which, I think a lot of us who have gone through major weight loss have unfortunately.. but, these side by sides pics reallyyyyy help me with it!
And that is why I always say and cannot stress enough to those of you who are just starting out to take tons of before pictures!!! I do not have a lot, I use to hide from the camera at all costs! But, I’m glad I have the few that I do because I really need them! They help me see my progress, they help me stay on track, and they just make me proud of myself.
I see things in these photos I don’t see in the mirror so, if you have any issues or doubts like I do, I highly suggest doing these comparison pictures to help yourself see/realize all the progress your making. .
.
.
.
#weightloss #weightlossjourney #weightlosssuccess #weightlosstransformation #100poundsdown #100poundweightloss #naturalweightloss #looseskin #cico #me
Kết quả tìm kiếm
Kết quả tìm kiếm trên web
I Started Living By The CICO Rule For Weight Loss ... - Yahoowww.yahoo.com › lifestyle › started-living-cico-rule-w...
Dịch trang này
3 ngày trước - When I started my weight-loss journey, I researched how metabolism and weight loss work and adapted the CICO rule. Now? I've lost over 100 ...
I Lost 106 Pounds Using The CICO Diet Rule - Women's Healthwww.womenshealthmag.com › weight-loss › cico-diet-...
Dịch trang này
30 thg 3, 2020 - the CICO rule, meaning calories in, calories out. At the most basic level, all that means is you want to eat fewer calories than your body burns to ...
What is the CICO diet and is it healthy? | Metro Newsmetro.co.uk › Lifestyle › Health
Dịch trang này
19 thg 8, 2019 - The CICO diet stands for 'calories in, calories out' and is based on the ... that calories will rule things when it comes to weight loss,' says Dawn ...
What is the CICO Diet ? How to Count Calories for Weight Losswww.menshealth.com › nutrition › what-is-cico-diet
Dịch trang này
25 thg 7, 2019 - New diet trends are rarely innovative. The latest fads appear different with their particular set of rules, banned foods, or daily carb allowance, ...
CICO Diet , In and Out Calories to Lose Weight – 2fit2fasthealth2fit2fasthealth.com › in-and-out-calories
Dịch trang này
What Is CICO Diet: Calories in vs Calories out. In Cico, you have one rule to follow, you have to create a calorie deficit.
What Is the CICO Diet ? (Counting Calories for Weight Loss ...www.nerdfitness.com › blog › what-is-the-cico-diet-ho...
Dịch trang này
31 thg 12, 2019 - As long as you meet your calorie goal, you can forget about the rules of any specific diet.
ELI5: How do bodies function under the CICO model ... - Redditwww.reddit.com › explainlikeimfive › comments › eli5...
Dịch trang này
Fat contains calories and your body burns the fat to keep the whole thing going. That's why you lose weight. It's important to know that while CICO is the rule for ...
Hình ảnh cho cico rule for weight loss
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started livingcalorie deficitkettlebell workoutscounting caloriesdiet plan100 lbswarn againstenergy balance
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Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
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Kết quả tìm kiếm trên web
I Started Living By The CICO Rule For Weight Loss ... - Flipboardflipboard.com › article › prevention
2 ngày trước - My name is Georgia Malbrough (@georgiabethfitness), and I'm 26 years old. I live in Houma, Louisiana, and I'm a stay-at-home mom. When I ...
I Started Living By The CICO Rule For Weight Loss And ...headtopics.com › i-started-living-by-the-cico-rule-for-...
Dịch trang này
3 ngày trước - By Following The CICO Diet Rule And Doing Kettlebell Workouts, I Lost 100 Pounds in Only a Year. 'The first thing I did was research how the ...
I want other women to realize just how strong they are. I want them to find inspiration in themselves and the women around them, rather than the women they see photoshopped all over the media. The most empowering part of this was doing it on my own—because no one could take away the hard work that I put into myself.
cico rule for weight loss / I Lost 106 Pounds Using The CICO Diet Rule - Women's Health
Using The CICO Rule, A Food Scale, And At-Home Workouts, I Lost 106 Lbs. In Less Than A Year'
"I used to consume about 700-plus calories each day in beverages alone."
My name is Jacqueline Tufino (@jacislosingit) and I’m 31 years old. I live in central Florida, and I’m a stay-at-home mom. I was sick of living with health issues exacerbated by my weight, and I wanted to be a better mother to my son, so I committed to my weight-loss journey and have lost over 100 pounds.
I had been overweight for most of my life. I started becoming overweight after puberty. I always wanted to lose weight, and I would start a diet and start working out, but I’d eventually just get tired and impatient and give up. A few years back, I did actually lose about 60 pounds at one point, but then I randomly stopped everything I was doing and went right back to all my old habits, thinking that the weight would just magically stay off. I gained it all back and more. I’d never stick to anything long enough to see any real results.
I also have polycystic ovary syndrome (PCOS) and struggled with extremely heavy, irregular periods. I also wasn’t ovulating on a regular basis. My husband and I wanted to have another child after our son, but it never happened. However, my gynecologist suggested losing weight might help.
jacislosingit
#honestyhour
So, the pic on the left isn’t even of me at my highest weight! I prob gained about 30-40 more pounds after this I’d say... but even so, I found this picture on my computer the other day and I just decided to compare it to a new picture someone took of me and my son sitting down the other day and yeah, wow! I def see some differences... I really NEED and DEPEND on my comparison pictures sometimes. Even after losing 105 pounds, I still pick myself apart when I look in the mirror!
My mind plays tricks on me and I still see a 259 pound person a lot do the time when I look in the mirror... Idk how to explain it but, the mirror and I just don’t get along..😩😂 I definitely think I have a bit of #bodydysmorphia which, I think a lot of us who have gone through major weight loss have unfortunately.. but, these side by sides pics reallyyyyy help me with it!
And that is why I always say and cannot stress enough to those of you who are just starting out to take tons of before pictures!!! I do not have a lot, I use to hide from the camera at all costs! But, I’m glad I have the few that I do because I really need them! They help me see my progress, they help me stay on track, and they just make me proud of myself.
I see things in these photos I don’t see in the mirror so, if you have any issues or doubts like I do, I highly suggest doing these comparison pictures to help yourself see/realize all the progress your making. .
.
.
.
#weightloss #weightlossjourney #weightlosssuccess #weightlosstransformation #100poundsdown #100poundweightloss #naturalweightloss #looseskin #cico #me
Kết quả tìm kiếm
Kết quả tìm kiếm trên web
I Started Living By The CICO Rule For Weight Loss ... - Yahoowww.yahoo.com › lifestyle › started-living-cico-rule-w...
Dịch trang này
3 ngày trước - When I started my weight-loss journey, I researched how metabolism and weight loss work and adapted the CICO rule. Now? I've lost over 100 ...
I Lost 106 Pounds Using The CICO Diet Rule - Women's Healthwww.womenshealthmag.com › weight-loss › cico-diet-...
Dịch trang này
30 thg 3, 2020 - the CICO rule, meaning calories in, calories out. At the most basic level, all that means is you want to eat fewer calories than your body burns to ...
What is the CICO diet and is it healthy? | Metro Newsmetro.co.uk › Lifestyle › Health
Dịch trang này
19 thg 8, 2019 - The CICO diet stands for 'calories in, calories out' and is based on the ... that calories will rule things when it comes to weight loss,' says Dawn ...
What is the CICO Diet ? How to Count Calories for Weight Losswww.menshealth.com › nutrition › what-is-cico-diet
Dịch trang này
25 thg 7, 2019 - New diet trends are rarely innovative. The latest fads appear different with their particular set of rules, banned foods, or daily carb allowance, ...
CICO Diet , In and Out Calories to Lose Weight – 2fit2fasthealth2fit2fasthealth.com › in-and-out-calories
Dịch trang này
What Is CICO Diet: Calories in vs Calories out. In Cico, you have one rule to follow, you have to create a calorie deficit.
What Is the CICO Diet ? (Counting Calories for Weight Loss ...www.nerdfitness.com › blog › what-is-the-cico-diet-ho...
Dịch trang này
31 thg 12, 2019 - As long as you meet your calorie goal, you can forget about the rules of any specific diet.
ELI5: How do bodies function under the CICO model ... - Redditwww.reddit.com › explainlikeimfive › comments › eli5...
Dịch trang này
Fat contains calories and your body burns the fat to keep the whole thing going. That's why you lose weight. It's important to know that while CICO is the rule for ...
Hình ảnh cho cico rule for weight loss
Bộ lọc tìm kiếm có hướng dẫn
started livingcalorie deficitkettlebell workoutscounting caloriesdiet plan100 lbswarn againstenergy balance
Kết quả hình ảnh cho cico rule for weight loss
3 ngày trước
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Kết quả hình ảnh cho cico rule for weight loss
Xem tất cả
Hình ảnh khác cho cico rule for weight loss
Báo cáo hình ảnh
Kết quả tìm kiếm trên web
I Started Living By The CICO Rule For Weight Loss ... - Flipboardflipboard.com › article › prevention
2 ngày trước - My name is Georgia Malbrough (@georgiabethfitness), and I'm 26 years old. I live in Houma, Louisiana, and I'm a stay-at-home mom. When I ...
I Started Living By The CICO Rule For Weight Loss And ...headtopics.com › i-started-living-by-the-cico-rule-for-...
Dịch trang này
3 ngày trước - By Following The CICO Diet Rule And Doing Kettlebell Workouts, I Lost 100 Pounds in Only a Year. 'The first thing I did was research how the ...
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