Sarah Pelc Graca

Online Weight Loss Coach - Instagram @strong.with.sarah

[Sarah Pelc Graca @strongwithsarah]

Ten years from now (in 2035,) you’ll either be so grateful you started building healthy habits today—or you’ll wish you had.

The time is going to pass either way, so why not invest in your future health and happiness now?

Waiting always “costs” more than starting.

[Sarah Pelc Graca @strongwithsarah]

Just because MyFitnessPal shows you’re in a calorie deficit doesn’t mean you actually are — unless your logging is truly accurate.

Every bite, every sip counts.

When you commit to tracking honestly and consistently, that’s when the real results start to show. 🙌🏻

[Sarah Pelc Graca @strongwithsarah]

A big reason so many people feel run down and struggle to lose weight?

Most of the foods we eat are designed to taste amazing and keep us wanting more — not to actually fuel or take care of our bodies.

[Sarah Pelc Graca @strongwithsarah]

An easy way to shift your mindset while losing weight:

Focus on ADDING healthy foods (like lean protein, veggies, fruits, and complex carbs) instead of focusing on the foods you “CAN’T” eat.

[Sarah Pelc Graca @strongwithsarah]

A day’s worth of untracked BLTs:

🥜 Licking the PB knife ~35 cals
🍟 Finishing your kid’s fries ~40 cals
🍽️ Taking 5 bites while cooking dinner ~70 cals
🍪 1 bite of cookie at work ~40 cals

This adds up quickly. Remember ALL calories count, even if you don’t count calories.

[Sarah Pelc Graca @strongwithsarah]

Remember that “meal prep” doesn’t always mean spending 5 hours cooking on a Sunday.

Deciding (ahead of time) what you’re going to eat and being sure you have the ingredients and the time to prepare those ingredients counts, too.

[Sarah Pelc Graca @strongwithsarah]

If you struggle with “falling off the wagon” most evenings, try planning your evening meals/snacks/treats earlier in the day.

Then, when the evening hits, all you have to do is execute your plan. 💪🏻

Good-bye decision fatigue!

[Sarah Pelc Graca @strongwithsarah]

If you woke up tomorrow at your goal weight or in a body that feels your best, would you trust yourself to keep the weight off long-term with your current actions and lifestyle?

If your answer is NO, it’s time to focus on habit and lifestyle changes instead of just the scale.

[Sarah Pelc Graca @strongwithsarah]

A friendly little reminder that eating healthy and making “good” choices isn’t the same thing as being in a calorie deficit.

If you’re making changes and not seeing results, chances are you’re eating healthier (which is great!) but you haven’t created a calorie deficit yet.

[Sarah Pelc Graca @strongwithsarah]

When it comes to losing weight (or reaching any goal), your thoughts and your words matter.

Instead of thinking “this is so hard,” start asking yourself “how can I make this easier?”

[Sarah Pelc Graca @strongwithsarah]

Trust the process, not (always) the scale.

[Sarah Pelc Graca @strongwithsarah]

Trust the process, not the scale.

[Sarah Pelc Graca @strongwithsarah]

For some, progress looks like enjoying 1 piece of pizza without eating 5 pieces. 🍕

For others, progress means eating 1 piece of pizza without feeling guilt or shame. 🍕

Progress isn’t only measured on the scale.

Mental progress matters JUST as much.

[Sarah Pelc Graca @strongwithsarah]

In order to lose weight and become healthier (or to reach ANY goal you desire), you’re going to have to be a bit uncomfortable.

Achieving a goal requires you to do something new, which means pushing past what feels “good” or “comfortable.”

Learn to be okay doing the hard work.

[Sarah Pelc Graca @strongwithsarah]

Research suggests that having regular accountability check-ins (with a partner or coach) increases your chance of achieving your goals by 95%! 🔥

But… Accountability is NOT a magic formula and doesn’t always make change easier.

ALL goals require hard work on your part 💜

[Sarah Pelc Graca @strongwithsarah]

If every time you eat (outside of your home) is a “special occasion” to indulge, it’s going to be VERY hard for you to lose weight and become healthier.

Yes, you can eat ALL foods and lose weight.

Just not everything, all the time.

[Sarah Pelc Graca @strongwithsarah]

Stop kidding yourself by thinking that losing weight will be easier when life isn’t stressful.

It’s 2022 - it’s all stressful.

Stress is not temporary for many of us, so neither are your unhealthy choices.

Instead, focus on learning healthier coping mechanisms for stress.

[Sarah Pelc Graca @strongwithsarah]

If you’ve tried every diet or weight loss program out there and still haven’t lost the weight, it may be time to start looking in the mirror and taking responsibility. 💜💕

Are you REALLY ready, willing, and able to make the changes necessary to reach your goals?

[Sarah Pelc Graca @strongwithsarah]

Tough love coming in hot today (and said with love) — 🔥💕

I bet if you spent a little LESS time scrolling on social media, watching Netflix, researching the best weight loss diets, etc…

You’d have a little MORE time to take action towards your health and weight loss goals.

[Sarah Pelc Graca @strongwithsarah]

Check yourself —

Before adding in new healthy habits or weight loss strategies, be sure you’re doing the basics consistently well.