Carter Good – 140 lbs down
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📍SIGNS OF PROGRESS YOU MAY NOT RECOGNIZE📍

If you're like 99.99% of people, then you know how super-duper easy it is to obsess over scale weight.
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And who could blame you? Every day, there are 100s, if not 1000s of advertisements thrown at you saying "lose 10 pounds doing THIS!" or "7 pounds lighter in just seven days doing THAT!" Even though, deep down, you know those types of claims are doggy doo-doo, they can be difficult to ignore.
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Truth is, the scale is much less important than you're lead to believe.
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Don't get me wrong. It can be useful for tracking and analyzing progress, but it's not everything. Reason being, there are all sorts of thingz 'n' stuffz that influence your daily & weekly body weight which ultimately makes it unreliable to use on its own.
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Plus, the scale doesn't have to move to make progress. Here are some examples:
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1. Maintaining a New Low Weight - it's easy to get frustrated when you're "plateaued" at a specific body weight. Think about it this way, though. You may not be losing, but you're maintaining a leaner body... that's progress!
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2. Losing Inches at the Same Weight - if you're not already taking measurements (at least waist & hips), then you need to start right meow. The scale might not budge, but if your measurements are going down, that's 'effing progress!
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3. Getting Stronger - it's a good sign you're building muscle, which is progress. Plain & simple.
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4. Subtle Changes in the Mirror - this is where pictures come in handy. It's difficult to see physical changes when you're looking at yourself every single. Progress pics taking bi-weekly or monthly will help show changes that aren't well reflected by a 2-3 digit number on the scale.
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5. Daily Activity Gets Easier - remember, there's more to losing weight than losing weight. Having more physical energy and conditioning is a huge win. It makes livin' your day-to-day life easier and more enjoyable.
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What was your "f*ck the scale, I'm making progress!" moment? Comment below 👇.
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I'll be picking 1-2 people at random to set up a FREE 20-min facetime call to talk about your fitness goals, eating pizza, best PB brands, & other shenanigans!
16.01.2018 10:28:57
3.7K 95
I’m screen-smashing this from Gate B31 at the International Airport in Columbus, OH. (repeatedly hitting a glass screen doesn't count as writing or typing, right?)
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I was supposed to be on a plane headed to Chicago about 90 minutes ago, but it seems the weather nor the plane equipment wants to cooperate.
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I’ll be honest. I spent the first 85 or so minutes pretty frustrated. But then a thought hit me at minute 86...
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Life’s full of things that are out of your control.
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You leave the house on time but end up running into heavy traffic. You pay the water bill but a water main breaks. You book a flight, but the weather causes delays (😉)
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Weight loss is similar. You can be dialed in with your nutrition and crush all your workouts, but the scale might not change or move as fast as you’d hope.
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And while none of those things are fun, they’re realities, and you have two choices:
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1 —> whine & complain 😭
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2💥 —> focus on what you CAN control and make the best of situations you can’t control.
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(hint: numero dos ✌️ is the right choice pretty much every single time)
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#cartergood #selfie #motivation #airport #airportlife #airportspittin #fitness #weightloss #weightlosscoach #fitnesscoach #dietcoach #cocktails #weightlossjourney #weightlossstory #weightlossmotivation #weightlosssupport #weightlosshelp #weightlossinspiration
15.01.2018 18:34:22
6.4K 238
📍HEALTHY FAT LOSS📍

I’m a big fan of efficiency.
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No matter what I’m doing — playing video games, cooking, exercising, cleaning, shopping — I’m always looking to get the “ most bang for my buck.”
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For healthy fat loss, it really is as simple as:
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🔘 Controlling Calories
🔘 Eating Lots of Whole Foods
🔘 Strength Training
🔘 Staying Active
🔘 *Occasionally* Eating Pizza (see P.S.)
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The other diet & products you see falling in and out of popularity might help in certain situations, but they’re mostly, if not entirely a waste of your time.
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💥PS. Let me explain the last point a bit further...
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I'll admit I have a mildly inappropriate relationship with pizza, which is why I frequently use it in my posts. But your "pizza" might be cookies or ice cream or beer or going out or whatever.
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The thing that isn’t necessarily fitness related or healthy, but you enjoy eating/doing...
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I say you SHOULD enjoy that thing on occasion - just don’t let “on occasion” turn into every day.
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#cartergood #weightloss #weightlossjourney #weightlosssupport #weightlossfood #weightlossplan #strengthtraining #liftingweights #stayingactive #steps #calories #wholefoods #heathydiet #healthyweightloss #nutrition #nutritiontips #nutritioncoach #dieting #diet #fatloss #fatlossjourney #gym #workout #keto #lowcarb #pizza #pizzalover #exercise
15.01.2018 09:22:56
11.1K 264
Far too often, people let small mistakes completely derail them.
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One night of overeating on Friday and they say "screw it" to the rest of the weekend. One missed workout turns into weeks of skipping the gym.
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Here's the truth. Mistakes are unavoidable. Yes, do your best to avoid slip-ups, but there will be days you eat more than planned. You'll miss a workout from time to time. Those things are inevitable.
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What matters 100x more than never making mistakes is how quickly you get back on track.
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Thing is, you get results from what you do most of the time. Be on point with your nutrition and exercise most of the time, and the occasional slips won’t be a huge deal.
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#cartergood #weightloss #weightlossjourney #weightlosssupport #weightlosssuccess #weightlossmotivation #weightlossgoals #diet #dieting #losingweight #fit #fitspo #fitness #fitnessmotivation #weightlosscoach #exercise #workout #workingout #workoutflow #consistency #motivation #workoutmotivation #healthylifestyle #fitforlife
14.01.2018 19:11:54
7.3K 201
📍HOW TO LOSE 140 LBS📍

If there's one piece of advice I'd give to someone who's about to start their weight loss journey, I would be to understand & respect the power of the minimum effective dose (MED)
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The MED basically refers to doing the least amount possible to get the best or "most effective" results possible. It's helpful to follow for all sorts of things, and weight loss is definitely one of them.
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See, a lot of the times, folks will look for the most extreme diet & exercise plan they can find. The thinking is that the more intense the plan, the quicker they'll get results.
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And while on paper that sounds all nice & dandy, it's a nightmare when it comes to actually doing it...
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Reason being, most people have years of unhealthy habits under their belt. So while in the short term, extreme exercise protocols and restrictive diets can work, they end up creating so much stress and resistance in the long run that those bad habits start to crop up again.
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When you focus on the MED, you still get results in the short term (just maybe not as fast), but it'll be much easier to stay consistent, which sets you up for success in the long run.
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It's essentially working smarter, not harder.
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So what does the MED look like? At a quick glance, it means focusing on the fundamentals. Things like eating in a calorie deficit, eating mostly whole foods, and staying active in the gym and everyday life. It also means that you're focused on the day-to-day process of doing those fundamental things instead of letting yourself get overwhelmed with the end goal.
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The cool thing is, when you're focused on the MED, it makes it MUCH easier to both stay consistent and develop a healthy relationship with your diet and exercise.
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In the long run, those things are what help you get results and keep 'em forever 💪
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#cartergood #weightloss #weightlossinspo #weightlosstransformation #weightlossjourney #weightlosscoach #weightlosscommunity #weightlosshelp #weightlossmotivation #diet #dieting #fitspo #fit #fitness #fitnessmotivation #transformation #beforeandafter #beforeandafterweightloss #fatloss #fatlossjourney #fitnesstransformation #bodytransformation
13.01.2018 18:49:32
📍WEIGHT LOSS FACT📍

I love this graphic because it perfectly illustrates two ✌️ of the biggest “whoopsy-daisy’s” folks make when they’re trying to lose weight and get lean.
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The first mistake is on the left ❌ —> thinking that eating something “bad” or unhealthy is going to completely undo their hard work.
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The second mistake is on the right ❌—> thinking a few “good” or healthy meal should lead to noticeable weight loss results.
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Here’s the Truth ✅: what you do MOST of the time is waaaaay more important than what you do SOME of the time. That goes for both “good” and “bad” eating.
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In other words, don’t freak out over the occasional pizza or ice cream or chocolate or whatever. Instead, focus on hitting your targets the majority of the time. What's more, if you do overeat, focus on getting back on track as quickly as you can. (bonus point if you can fit a few slices of 🍕 into your daily targets w/o going over👌)
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The same goes for occasionally eating healthy foods. Don’t assume eating a salad 🥗 3-4 times a week will magically solve all your weight loss woes.
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If you want to make real changes to your body, then you need to focus on all of your eating behaviors & habits, especially the ones you struggle with the most.
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#cartergood #weightloss #weightlossjourney #weightlossmotivation #weightlosscoach #weightlossdiet #weightlosssupport #weightlosssuccess #losingweight #fatloss #fit #fitness #fitspo #fitnessfood #fitnesstips #diet #dieting #healthy #healthyeating #healthydiet #healthyweightloss #moderation #flexibledieting #countingcalories #caloriecounting #nutrition #nutritioncoach #salad #pizza #nutrition
13.01.2018 11:40:15
5.5K 153
Right meow, I'm at my favorite coffee shop, sitting in my favorite spot, and sipping on my favorite single origin coffee blend. If you asked me, I'd say it's turning into a pretty swell Friday afternoon.
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Sitting here, I got to thinking about some of the "truths" I've learned throughout weight loss & fitness journey. Things that have helped me through the rough patches or when I lacked the motivation to keep going.
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I wrote a few down and thought I'd share 'em with y'all before you head out for your Friday evening festivities.
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1️⃣ Progress is progress, no matter how small 🐢 - sounds a little "Dr. Seuss-y", I know. But it's true as can be. Often, people won't make as quick of progress as they hoped for and, in turn, make changes to their diet and exercise plan that are ultimately unsustainable. The thing about progress, though, is that it won't always be linear. There are gonna be times when you lose weight it slower than you'd want, and that's okay. That's normal. ANY progress is a good thing.
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2️⃣ What works for someone else might not work for you, and that's okay - just because your friend or family member lost weight following some keto-paleo-vegan diet doesn't mean it's going to work for you too. Sure, experiment and see what sticks, but what you ultimately decide to do needs to be something that you both enjoy and can see yourself doing in the long run. It needs to work for YOU.
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3️⃣ Sex counts as exercise - just wanted to throw this in for funsies... but, I mean, it IS true. 🤓
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4️⃣ If you refuse to quit, success is inevitable - there are going to be times you feel like giving up, and that's totes normal.
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Everyone feels like calling it quits at some point...
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However, what separates those who fail from those who succeed is that successful dieters are relentlessly consistent. Be willing to stick to what's working and make a change when something's not working, and I promise you'll be successful in the long run.
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#cartergood #weightloss #weightlossjourney #weightlosscoach #weightlosssupport #weightlossmotivation #weightlossinspo #weightlosstips #weightlossgoals #losingweight #fitness #fitnessjourney #fitnessmotivation #fitspo #healthy #fit
12.01.2018 17:31:16
7.2K 277
In 2013, I was starting my freshman year of college. And while most kids were excited to escape their parent's clutches, I was terrified.
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At the time, I was going through a major identity crisis. I had just lost over 140 lbs, and everyone from high school knew me as the "guy who lost weight." The problem now was no one at college would know that. They'd just see me for who I was, and that scared me... because I wasn't even sure who "I” was...
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So I hid ⛺️. Instead of going out to make new friends and have new experiences, I stayed in my dorm room. The only time I'd leave was for class or food.
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To no surprise, I got lonely. Very, very lonely. -
I felt stuck, too. I wanted to go out and meet people, but the fear I had paralyzed me from getting out of bed...
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"What if they found out I had lost a bunch of weight and started asking me questions?"
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"What would happen if they saw my loose skin?"
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“What if they found out that, despite looking physically lean and happy, I was mentally & emotionally falling apart?"
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All irrational thoughts, I know. But they felt real to me, and it sent me into one of the darkest times of my life. Eventually, I broke down and called my mom crying on the phone because I didn't know who I was or what I was doing with my life.
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Here's where the "aha" moment would usually come. But the truth is I didn't get better all at once.
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I continued to struggle... but I worked on getting a tiny bit better every single day. Over time, those small improvements turned into extraordinary changes.
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Today, I'm in an entirely different, more positive headspace. I’m by no means perfect, but I'm MUCH better.
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For me, complacency has always been the cause of my unhappiness. If I'm not careful, it's easy to for me to fall into my old ways. The tattoo you see on my left arm is to remind myself to "never stop moving & improving."
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I don't know where you are at in your life right meow (🐱), but please know that there's NOTHING you can't overcome. Whether you're trying to lose weight, forgive someone, or improve your self-love — remember that you don't have to fix everything at once. Just focus on making small improvements every day ❤️
11.01.2018 18:29:43
9.1K 242
📍HOW TO MAKE FITNESS A HABIT📍

I've learned a bunch-a-stuff from losing weight and coaching clients. When it comes to turning short-term success into long-term sustainability, I've learned it all comes down to building habits.
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See, we are all creatures of habit to some extent. We all have daily/weekly rituals and routines that impact what we do & don't do. For a lot of peeps getting started, this fitness stuff — eating healthy, tracking nutrition, working out, etc. — go AGAINST their already established habits, which is why they ultimately fail to succeed.
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And that's why I always say, "What you do to LOSE weight should be similar to what you do to MAINTAIN a healthy body." That means avoiding the extremes and using moderation with both your diet & exercise regimen.
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Now, this is by no means a comprehensive list of habit-forming tips & tricks. But if you're doing all or some of these nine things, I guarantee you're well on your way to developing a healthier and happier relationship with fitness.
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1️⃣ Don't Eat Too Few Calories - this is a one-way ticket to binge city
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2️⃣ Eat Nutritious Foods You Enjoy - chances are, there are a lot of "healthy foods" you actually enjoy
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3️⃣ It's Okay to Eat Some "Fun Foods" - that one bag of M&M's or glass of wine on occasion ain't gonna hurt ya
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4️⃣ Don't Treat Exercise Like it's Punishment - remember, you're exercising to improve your health & better yourself
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5️⃣ Make Exercise & Diet Convenient - You already have an established weekly routine. Try to make your diet and exercise work with it - not against it
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6️⃣ Something is Always Better Than Nothing - a 20-minute walk beats sitting on the couch complaining about not having time to exercise
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7️⃣ Make Sleep a Priority - sleep sets up your day for success or failure
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8️⃣ Focus on Your Own Progress - because who gives a f*ck how much weight "Sally" has lost
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9️⃣ Make Sure You're Having Fun - Fitness should improve your life... NOT cause more stress
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11.01.2018 09:37:13
11.2K 347
I used to think the key to being happy was losing weight.

Seriously. It's ALL I thought about. Every single day.
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“I can't wait to be lean! Then I can start enjoying life"
“As soon as I have a bicep peak & six-pack abs... THEN I'll feel confident enough to go out"
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I mean, can you blame me? Pop culture and social media platforms are chock-full of half-nakie hot people smiling 'n' laughing. They're basically saying "be more like us!" Throw on top of that the thousands of advertisments saying things like, "20 lbs to a skinner & happier you!" and it's no wonder we get duped into thinking weight loss is the answer to all our woes.
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Well, truth is, it's not. Not even close.
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Sure, in the short-term it can make you feel a bit better. But it's equivalent to putting a band-aid on a sword wound. Eventually, whatever deeper reasons you have for being unhappy are going to bleed through.
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And I know that's not exactly "sunshine & rainbows" news. It's not as motivating as a "20 lbs & happier in 20 days" diet advertisement. But it's the truth, and the sooner you accept it, the sooner you can start making real change.
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Don't worry — there's a happy solution to all this doom & gloom 🤗
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Instead of losing weight to be happy, flip the script. Start working on your happiness NOW. Like, right meow. Start choosing to be happy and think of losing weight as a way to better yourself and express self-love.
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On the outside, you're still just losing weight. But on the inside, it'll make a world of difference ❤️
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#cartergood #weightloss #weightlossjourney #weightlosssupport #weightlosscoach #weightlossmotivation #weightlossinspiration #weightlossinspo #weightlosstips #selflove #loveyourself #bodypositive #bodyimage #losingweight #fitness #fitspo #fitnessmotivation #selfacceptance #healthymind
10.01.2018 18:31:31
7.8K 136
📍SIX WAYS TO EAT MORE FRUITS & VEGGIES📍

Listen. We all know it's important to eat fruits & veggies. They’re vital for optimal health and help fill your belly for fewer calories (which is crucial for staying consistent on your diet)
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But let's be honest... very few of us can effortlessly eat the recommended 2-4 servings of both fruits AND veggies each day. A lot of people think it's because they don't like eating fruits & vegetables, and maybe that's true. But I honestly believe it can be fixed with proper preparation techniques.
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In fact, when you have strategies in place that make fruits & veggies convenient and tasty, you might be surprised to find how easy it can be to including (and enjoying) more fruits & veggies in your diet!
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Here are six strategies in this post are all ones I use for myself and with my clients on a regular basis:
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1️⃣ Make 'em Convenient - you'll be a LOT more likely to eat the fruits & veggies in your house if they're pre-washed, pre-chopped, and ready to go
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2️⃣ Eat 'em To Start Your Day - you'll start with a "win," which will build momentum to continue eating fruits & veggies the rest of the day
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3️⃣ Eat 'em First During a Meal - start your dinner with a salad or piece of fruit
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4️⃣ Make 'em Your Snacks - I'm not a huge fan of snacking, but when I do snack, It's ALWAYS a piece of fruit or vegetable (usually paired with lean protein)
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5️⃣ Don't Fear 'em Frozen - No. Frozen fruit & veggies are not bad for you. They don't have significantly fewer nutrients either. If someone says they’re bad, you have my permission to smack them 👋
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6️⃣ Add Flavor & Spice to 'em - don't be afraid to add sauce or seasoning to your veggies. It'll make them taste better, and you'll be more likely to eat more of them. Just make sure your sauces aren't adding sneaky calories ;)
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💥 —> Do you have any tips or tricks for eating more fruits & veggies? Let me know in the comments!
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10.01.2018 09:38:56
14.8K 817
I'm sharing this post to highlight one of my biggest insecurities after losing weight — loose skin.
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In 2013, after losing 140+ pounds, I decided to get cosmetic skin surgery. But because of the skin size & location, my surgeon recommended a less invasive "mini-tummy tuck." I'll give more details in a future post, but for now, just know that it didn't get rid of all my skin, especially once I lost an addition 30 lbs after the surgery.
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When I stand up, it's not as noticeable, but when I'm sitting or laying down, there's a lot of extra "stuff" hanging out around my belly, lower back, and booty-bum.
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For the longest time (up until recently, actually) I was ridiculously insecure about it....
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If I had my shirt off at the pool/beach, I'd avoid sitting so my skin wouldn't "smoosh." During *intimate* situations with girls, I'd turn the lights off and keep my shirt on so they wouldn't see my stomach (sorry... just keeping it real 😉)
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In pictures, every pose would be perfectly calculated to hide and disguise any trace of my loose skin.
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And I could sit here and say it doesn't bother me anymore. I could say, "I hardly notice my loose skin!" That would be a lie, though.
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A big ol' fat lie-a-roonie
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Truth is, it still bothers me... it just doesn't cripple me.
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Sure, I have loose skin, but that's not going to stop me from taking off my shirt in certain situations. I'm done spending every waking second micro-analyzing how "lean" I look in different positions. Everyone has flaws, and as cliche as it might sound, I believe our physical "imperfections" are what make us individually beautiful.
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PS. a few days ago I shared a post talking about my struggle with body image. To be honest, I was a bit nervous to post it because it's something that, to this day, I'm still working on & improving.
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But whatever fear I felt before posting pretty much disappeared after the unbelievable support and positivity you sent my way. What's more, I received hundreds of messages (which I'm still getting back to 😉) from folks sharing similar experiences...
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So I just wanna say thank you. Thank you for the realness. Together, we are making a difference ❤️🤗
09.01.2018 19:26:58
8.8K 380
📍DID YOU GAIN 2-3 POUNDS IN A SINGLE DAY?📍
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Picture this. you've been dialed in with your diet and exercise, but despite being consistent, you wake up 2-3 pounds heavier than the day before... like, WTF!? 🤬
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See, a lot of dieters have a love-hate relationship with the scale ❤️💔. When it’s going down, they’re happier than a squirrel with a new ’n’ shiny tin can of mixed nuts 🥜🐿. The second it goes up, though, they curse the weight loss gods & assume all their hard work is for nothing 😫
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Here’s the deal. There are lots of reasons why your body weight may fluctuate up 2-3 pounds in a single day...
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Maybe you ate later than usual? ⏰ Maybe you ate more salt, and you're retaining a bit of water? 💦 Maybe you haven’t taken a big ol' dump yet? 💩 Seriously, there are HUNDREDS of things that could lead to higher-than-expected daily weigh-ins…
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But one thing I can promise you is that it's NOT fat gain ❌
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Think about it… If you could actually gain or lose 2-3 pounds of fat in a day, you could theoretically lose 60-90 pounds in a single month 🗓. Obviously, that’s not the way things work. Losing fat takes time… a LONG time. Changes in body fat don’t happen day to day. Heck, they barely happen week to week.
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Bottom Line ✅: Occasionally, your weight is going to fluctuate. Sometimes by as much as 2-3 pounds… and that’s okay. 99.99% of that weight is from water, food, body stuffz, etc... NOT body fat.
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Chill out, relax, trust the system, and continue focusing on the things you can control — your consistency and adherence to the plan — and your weight WILL go down over time 📉🙂👍
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#cartergood #weightloss #weightlossjourney #weightlosssupport #weightlosscoach #weightlosssuccess #weightlosscommunity #weightlossprogress #weightlossproblems #plateau #losingweight #diet #dieting #fitness #fitnessprogress #bodyprogress #fatloss #fatlossjourney #carbs #salt #gym #workout #lifting #muscle #burningfat
09.01.2018 09:23:46
When I was first getting into fitness, I would go back and forth with my nutrition views all the time.
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One week, I'd think carbs were evil, the next week it was fat, then it was sugar, then it was butter, then it was dairy, then it was [insert pretty much any food here]
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What's more, every time I'd change my views, I'd read about another diet camp that had the complete opposite approach with folks getting just as good of results!
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So it got me thinking 🤔... how can there be so many different diets — some completely contradicting each other — helping people losing weight and improve their health? I started digging, and I discovered something.
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Truth is, there are no "good" or "bad" foods. Sure, some foods have more vitamins and minerals. Some foods have fewer calories than others. But neither of those things make a food inherently good or bad.
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For weight loss, what's ultimately going to matter is how many calories you're eating on a regular basis. If someone's successful with losing weight, it means their diet, in some way, helped them consistently eat fewer calories.
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Now I don't know about you, but I find this information to be freeing. Reason being, it's abundantly clear that eating whole, nutritious foods most of the time is important for both your physical and mental health...
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BUT(t🍑), that doesn't mean you can't have "less nutritious" foods on occasion. It all comes down to moderation, balance, and most importantly, making sure you enjoy the foods you're eating.
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#cartergood #weightloss #weightlosscoach #weightlosssupport #weightlossfood #weightlosssuccess #weightlossdiet #nutrition #nutritioncoach #losingweight #dietfood #dieting #diet #goodfood #moderation #calories #caloriescount #nutritiousfood #wholefoods #weightwatchers #fitness #fitnessfood #fitnessnutrition
08.01.2018 18:09:40
36.8K 1.2K
I'm typically not too shy when it comes to sharing personal details about my life, but it's always a bit difficult for me to talk about the topic of body image. Reason being, when I look back at my fitness journey, poor body image is the thing I've struggled with the most — no doubt about it.
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And I'll be totally honest with you. I still struggle.
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There are days I look in the mirror and don't like what I see. Occasionally, I find myself hiding behind other people in group photos. Sometimes I wear clothes and feel self-conscious about how they fit.
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Those types of thoughts used to paralyze me, too.
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When I was heavy, I rarely let people take my picture. Then once I did lose weight, things actually got worse! I never felt satisfied with how lean I was, and it led me to follow some pretty extreme and unhealthy fitness protocols.
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I remember what I thought when I took this middle picture. At the time, I was barely eating 1500 calories. I was killing myself in the gym 7 days a week. I had zero energy and my libido was non-existent. I never went out on dates or hung out with friends... and STILL, I thought I looked a bit too chubby in my lower stomach.
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Now looking at it, not only was I freaking lean, I don't know how I kept going with how unhealthy I was and how miserable I felt.
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I snapped the photo on the right literally 30 minutes ago. Compared to the middle pic, I'm about 30 lbs heavier and a lot less lean... but you know what? I'm about a million and a half times happier 🙂
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As I said, I still have days when my mind tells me I don't look good wearing something or that I have too much fat in a specific area. What's different, though, is I don't let those thoughts control me. As soon as I feel them coming on, I immediately discredit them. I know that how I look on a particular day (or often how I *think* I look) doesn't define me as a person.
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Because here's the truth. Having a six pack or a big booty doesn't make you healthy and happy. Instead, health & happiness come from eating nutritious foods (most of the time 😉), staying active, enjoying time with friends and loved ones, and most importantly, loving yourself for who you are RIGHT MEOW 😽❤️
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07.01.2018 19:11:13
7.1K 378
📍HOW TO SET UP YOUR FAT LOSS DIET📍

I get all sorts of Qs on setting up a fat loss diet. Some include:
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How many carbs should I eat?
What's the optimal number of meals per day?
What protein sources are best for fat loss?
How many grams of sugar per day is okay?
What supplements should I take?
Should I skip breakfast?
Should I cut out fruit?
Is bread good or bad?
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The list could go on and on and on and on....

Here's the TRUTH ✅: there are just a small handful of things you need to dial in to craft an effective and sustainable fat loss diet plan.

1️⃣ Find You Calorie Deficit Target - I don't care if you're Vegetarian, Vegan, Paleo, Keto, or following some hipster “organic dog food-only diet” 🐶. The ONLY WAY you’ll lose weight is through consistently being in a calorie deficit. Now there are lots of fancy-pants calculators and formulas out there, but I recommend simply taking your goal body weight (in pounds) and multiplying it by 11-12 (possibly up to 13 for folks who are extremely active).
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Regardless of what calorie target you come up with, you’ll likely need to adjust them after a few weeks. You want to, on average, be losing .5-1% of your body weight each week. If you're more than 50 pounds overweight, you can probably get away with losing 1.5% body weight per week.

2️⃣ Find Your Protein Intake Target - this one’s simple too. Just multiply your GOAL bodyweight (again, in pounds) by .7-1 to find your protein goal in grams. This will ensure you’re getting sufficient protein to support your muscles without needing to eat so much that it takes away from carbs & fats 💪

3️⃣ Make Whole Foods The Focus - if 80% of your diet is coming from WHOLE foods (🍎🥑🥔🍖🥗), then it's absolutely-positively okay to have “fun” foods (🍕🍔🍩🍪) for the other 20%.
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… and that's it! Pretty simple, right? 😁
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One Last Note 📝 —> The number of meals you have per day, food sources, etc. is ultimately up to you. As long as you adhere to these three steps, you can't go wrong 👌
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Know someone this will help? Save this post and share it with them or tag ‘em down below in the comments!
07.01.2018 09:47:50
5.2K 138
📍THE LAW OF 80/20 FOR FAT LOSS📍
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There's this thingy called the Pareto Principle which states, "for many events, roughly 80% of the effects come from 20% of the causes..."
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[[some call it the, “law of the vital few,” but I like calling it the Law of 80/20]]
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The Law of 80/20 is true for all sorts of things — fat loss definitely one of them. See, there are about a gajillion-bazillion (give or take a few) different strategies for losing fat...
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There's... Low Carb 🍖
Low Fat 🍞
Ketosis🔥
Meal Timing Strategies ⏰
Meal Frequency Strategies 🗓
Intermittent Fasting 🍽
Fasted Cardio 🏃‍♀️
High-Intensity vs. Low-Intensity Exercise 🚴↔️🚶‍♀️...
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Good golly gee!... No wonder people get so confused about what to do 😱🤷‍♀️
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HERE'S THE TRUTH ✅: the majority (~80%) of your results are achieved by adhering to a few simple things. The "20%" if you will.
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They are:
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1️⃣ - Being in a Calorie Deficit
2️⃣ - Having a Balanced Ratio of Macros 
3️⃣ - Strength Training
4️⃣ - Staying Active (the best you can)
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Master those four things, and you'll be set. Plus, once you have ‘em dialed in, then you can start looking into other stuff (like intermittent fasting, meal frequency, etc.) as a way to improve your consistency in those four areas.
———
#cartergood #weightloss #weightlossjourney #weightwatchers #weightlosssupport #weightlosscoach #weightlossprogram #weightlossresults #fatloss #fatlossjourney #losingweight #fitness #fitnessjourney #fit #fitspo #firnessmotivation #diet #dieting #strengthtraining #activity #macros #calories #nutrition #nutritiontips #nutritioncoach #fitnessplan
06.01.2018 12:42:09
13.5K 371
Losing weight is nice and all, but there's an important piece of the puzzle that often gets forgotten. The big ol’ elephant in the room 🐘...
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Maintaining.
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See, however much weight you lose in whatever amount of time is pretty much irrelevant if you aren't able to maintain it in the long run.
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I get it, too. “Building habits" isn't very exciting. It's tough to get motivated to "take it slow."
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And that's why I think it's totes okay to be motivated by weight loss and physical changes at the start. Just remember that, regardless of how long it takes to achieve your goal, you're going to reach a point where you're maintaining that goal.
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My advice? Take your time and do it the right way.
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No detox. No juice fast.
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Learn about calories, macros, portion sizes, etc. Develop flexible eating strategies that let you continue living your life. If you go through periods where your weight doesn't drop as quickly as you'd like, remember that it doesn't really matter.
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You're not in this for a quick fix. You're doing this to better the rest of your life.
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#cartergood #weightloss #weightlosssupport #weightlossjourney #weightlosscoach #weightlossmotivation #weightlosssuccess #weightlosscommunity #weightwatchers #diet #dieting #fitspo #fitness #fitnessmotivation #weightlossinspiration #motivation #losingweight #fitforlife #fitnessforlife #healthylifestyle
05.01.2018 18:06:32
6.8K 201
📍HOW LIFTING HELPS YOU LOSE MORE FAT📍

👫 Tag Someone Who Needs To See This 👫
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Do a quick scan of my page and you'll find that 90% of my post are related to nutrition... and for good reason. When it comes to losing weight, your nutrition is the most important factor. No doubt about it.
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But there's a problem with losing weight through diet alone or diet + cardio alone. Just because you're losing weight, it doesn't mean you're losing the RIGHT kind of weight...
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When people say they want to lose *weight,* what they actually mean is they want to lose body fat. Yes, eating in a calorie deficit will help you lose weight, and you'll lose fat too, but not ALL of the weight you're losing is going to come from fat...
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Chances are, you'll end up losing muscle, and trust me when I say you do NOT want that to happen while dieting. Muscle helps you maintain a faster metabolism, lose more fat, and achieve an overall healthier & leaner body.
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And that's why lifting weights is so friggin' beneficial! Not only will it help you maintain the muscle you have, but chances are you'll end up BUILDING muscle & losing fat simultaneously! Sure, the scale might not drop as quickly, but you'll end up losing more fat from the weight you lose. What's more, you'll have an easier time getting rid of stubborn fat and staying lean in the long run.
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➡️NOTE 📝: You don't have to be a bodybuilder to lift weights. Heck, a lot of my clients work out from home using dumbbells! What matters is that you're challenging your muscles & getting stronger over time. If you're getting stronger — using more weight, doing more reps, etc — that's a good sign you're building muscle 💪
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➡️➡️ SECOND NOTE 📝: If you want a lifting routine to get started with, there are a few things I recommend checking out:
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The first is my Free Fat Loss Course (link in bio). It’ll give you actionable advice for setting up your fat loss diet and also comes with a full workout routine to follow.
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Another is @muscleforlifefitness‘s book. At the time of writing this, both his men’s (Bigger Leaner Stronger) and women’s (Thinner Leaner Stronger) programs are for sale on Amazon for just 99¢ each.
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05.01.2018 08:11:54
9.2K 537
Ten months ago, I created a graphic comparing two types of bread. The goal was to show how even healthy wheat bread can come packed with a buttload of calories that, without realizing it, night sabotage your weight loss goals.
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To my surprise, the post sort of went "viral," and my good friend @syattfitness (who's basically a big brother to me now) saw the post and told me to keep making more of them.
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And so that's what I did. And it's what I've continued doing since.
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I've posted 1-2 (typically two) times per day, every single day for the past 10+ months, and what's happened is nothing short of amazing. In under a year, I've gone from having 10k followers to building a community of over 340k followers.
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And the best part? It's been build on value. Not selfies & ab shots, but scientific facts & actionable advice.
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And sure, I've been the one behind the scenes creating graphics and answering messages/comments, but it wouldn't matter a damn bit without you.
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YOU are the one who's liked and commented on my posts.
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YOU are the one who's shared my page with friends
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YOU are the one who's continued to support me over the past year.
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It might be my name and my face on display, but you're as much a part of this community as I am. And for that, I want to thank you.
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From the bottom of my heart, thank you for all you've done to support me and make this community something truly special ❤️🙂
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#Loveyou #loveyoulongtime #cartergood #fitness #fitfam #weightloss #weightlosscommunity #weightlossmotivation #weightlossinspiration #weightlossinspo #fitspo #fitnessfamily #weightlossjourney #weightlossfamily #fitnessinspiration
04.01.2018 18:01:03
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