Lainey Younkin MS RD @LaineyYounkin
Ditch diets & change your lifestyle for weight loss that lasts. laineyyounkin.com Boston, MA Joined May 2012-
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Monday PSA: It’s okay if you don’t have a vegetable at every meal. It’s okay if you have chips with your meal. Stop being so hard on yourself for what you eat. You are not bad. What you do most of the time matters more than what you do every once in a while 🙌🏻
Weight Loss Reminders: 1. Food is not good or bad. 2. What you do most of the time > what you do every once in a while. 3. The scale doesn't measure fat loss/gain. 4. Successful people don't have more willpower. They have systems. 5. Accountability is key for success.
New Year's Resolutions that aren't "lose weight" but will help you lose weight: 1. Make 1/2 your plate vegetables at lunch & dinner 2. Lift weights at least 2x/wk 3. Eat protein at every meal & snack 4. Eat 30 grams of fiber per day 5. Eat <25 grams of added sugar per day
PSA: You don’t have to get super sweaty during your workout for it to count 💪🏻
Maybe she’s more disciplined than you. Or maybe she just has systems in place that make the healthy choice the easy choice.
What to do when you haven’t worked out in a while: Restrict your food intake? NO❌ Punish yourself with multiple workouts a day? NO❌ Choose a day to get back at it, pick an exercise, & do it. YES💪🏻
Monday is a great day to get back on track. So is Tuesday, Wednesday, Thursday, Friday, Saturday, and Sunday. Every day, heck, every meal is a chance to get back on track.
The results you’re looking for are in: ✔️The walks you aren’t taking ✔️ The weights you aren’t lifting ✔️ The vegetables you aren’t eating ✔️ And the quick fix mentality you aren’t ditching
It’s okay if you’ve gained weight during the pandemic. If you want to lose weight, that’s fine. If you don’t want to, that’s fine too. Regardless, go buy some clothes that fit you in the meantime so you can be comfortable this summer 🙌🏻☀️😎
PSA: You can lose inches without losing weight. Stop using the scale as your only measure of success. It’s a sure-fire way to always feel disappointed.
If you have to restrict food, obsess about food, or always think about food to maintain your goal weight, it’s time to change your goal weight or ditch the scale all together and focus on how you feel. You can change your body composition without the scale changing.
You want faster results? Lift weights 3 days/wk instead of 1. Eat 3-4 cups of vegetables/day instead of 1-2. Keep going instead of throwing in the towel. Work with a professional. Find someone to keep you accountable. The more often, the better.
1st day of the month goals: 1. Reflect on last month. Did you accomplish your goals? Why or why not? What systems & support do you need this month? 2. Take metrics👉🏻weight, waist, & progress photos. 3. Pat yourself on the back for not giving up & keep going!! 👏🏻👏🏻👏🏻
It's okay to have peanut butter instead of pb powder. It's okay to have peanut butter instead of almond butter. It's okay to have peanuts instead of walnuts. Let's stop hating on peanuts ✌🏻🥜
"If you want something you've never had, you've got to do things you've never done." 👆🏻or maybe you just need someone to keep you accountable to the things you already know you need to do
You can change how you feel, how you look, and how healthy you are without the number on the scale ever changing. Read that again.
Do I eat perfectly at every meal? No. But do I try my best to eat perfectly at every meal? Also no.
We're less motivated at the end of the day and the end of the week so front load your habits. 🥗 Make complex recipes Sunday-Tuesday 💪🏻 Workout in the morning 🗓 Schedule things at the beginning of the month/week It has to be easy to do but also easy to KEEP DOING👏🏻
How’s your diet going today? Just a reminder that emotional eating isn’t wrong. Food is comforting. If you want some 🍕🍪🍷tonight, have some and enjoy it without guilt. I think that’s the least of our worries right now.
Things to not freak out about right now: the scale What to focus on instead: which healthy habits you’ll tackle in January to get you to your goals
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Is Matt silenT or was he silenCED #TheBachelor
@LaineyYounkin @JillFerrari @LeePadgett8 I love this advice.
@QuinceMountain Much less stressful for me than worrying about exact numbers. NP (who is a gem of a human being) agreed wholeheartedly! :)
@danada0109 @QuinceMountain I agree. Never look at the scale. As long as my body can do what I want it to, I consider myself blessed.
🙌 ah, the joy of being human
Do I eat perfectly at every meal? No. But do I try my best to eat perfectly at every meal? Also no.
(This is especially true if you never step on the scale at all. #lifehack — for real, tho, I appreciate the excellent encouragement she’s offering)
You can change how you feel, how you look, and how healthy you are without the number on the scale ever changing. Read that again.
@LaineyYounkin So a pot of mashed potatoes is approved? lol
So true!
You’re upset about your lack of progress but you aren't consistently doing the work. Consistently do the work for two months and see what happens. Still no changes? Then we can chat.
If everyone was required to take a statistics course at some point, our response to the pandemic would have been a lot better
Why I love my job @The_BMC ! Teams of people working to safely and equitably distribute vaccines to their front line colleagues getting cheered on by their friends celebrating the arrival of the vaccines! A great day, a great place. ❤️
God help every citizen on both sides to act in ways that is healthy towards healing of the nation. Let’s act wisely!
Hahahahaha SAVAGE
the look of a man who might not have access to Air Force One in the future and will have to fly commercial don't worry Eric, we have €9.99 fares next time you're in Europe #Election2020
There’s a new health challenge on Instagram that *requires* a freezing cold shower daily, so if you want to make this year even more intense...I highly suggest it. You know, for health.
I raise your blood pressure and make you pee
As someone with a Caribbean mother... I would call this an “ass-whooping”
YES she is! 🔥👏 #VPDebate
It’s great to see all the support that DOs are getting from MDs.. because MD plus a lot more hours of OMT = DO But we can’t forget that a lot of the stigma against DOs is due to MDs’ actions
Eating is a physiological need. If it's 10:00 a.m. and you need to pee, do you make yourself wait until noon? Of course not. Why then, if it's 10:00 a.m. and you are hungry, do you "hold off" until noon to eat lunch? #HungerIsYourBody'sRequestForFuel
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