Andrea Orona | Weight Loss Coach
@eatsbydrenutrition.bsky.social
✨Simplifying nutrition & fitness for women over 40
How you spend your time and money will tell you what you value! Look there if you're not getting the results you want!
May 15, 2025 at 8:50 PM
How you spend your time and money will tell you what you value! Look there if you're not getting the results you want!
⚖️ The scale isn’t the problem; your reaction to it is.
📊 Data can be helpful, but only if you stop taking it personally.
📊 Data can be helpful, but only if you stop taking it personally.
May 14, 2025 at 1:00 AM
⚖️ The scale isn’t the problem; your reaction to it is.
📊 Data can be helpful, but only if you stop taking it personally.
📊 Data can be helpful, but only if you stop taking it personally.
Don't forget:
✔️ Everything won't always be perfect
✔️ You can do hard things
✔️ Small progress is still progress
✔️ Making mistakes is part of the process
✔️ Getting back on track is a learned skill
✔️ Making yourself a priority is not selfish
✔️ Everything won't always be perfect
✔️ You can do hard things
✔️ Small progress is still progress
✔️ Making mistakes is part of the process
✔️ Getting back on track is a learned skill
✔️ Making yourself a priority is not selfish
May 12, 2025 at 4:34 PM
Don't forget:
✔️ Everything won't always be perfect
✔️ You can do hard things
✔️ Small progress is still progress
✔️ Making mistakes is part of the process
✔️ Getting back on track is a learned skill
✔️ Making yourself a priority is not selfish
✔️ Everything won't always be perfect
✔️ You can do hard things
✔️ Small progress is still progress
✔️ Making mistakes is part of the process
✔️ Getting back on track is a learned skill
✔️ Making yourself a priority is not selfish
A perfect week means nothing if you can’t repeat it!
🚫 Stop chasing perfection
🏁 Start chasing sustainable
🚫 Stop chasing perfection
🏁 Start chasing sustainable
May 9, 2025 at 2:55 PM
A perfect week means nothing if you can’t repeat it!
🚫 Stop chasing perfection
🏁 Start chasing sustainable
🚫 Stop chasing perfection
🏁 Start chasing sustainable
A truth the "clean eating" crowd cannot accept:
🥗 Eating “healthy” isn’t the same as eating for fat loss. You can eat "clean" and still gain weight.
📉 Fat loss only happens in a caloric deficit. However, "healthy" food can help create that calorie deficit.
Two things can be true at once!
🥗 Eating “healthy” isn’t the same as eating for fat loss. You can eat "clean" and still gain weight.
📉 Fat loss only happens in a caloric deficit. However, "healthy" food can help create that calorie deficit.
Two things can be true at once!
May 7, 2025 at 4:18 PM
A truth the "clean eating" crowd cannot accept:
🥗 Eating “healthy” isn’t the same as eating for fat loss. You can eat "clean" and still gain weight.
📉 Fat loss only happens in a caloric deficit. However, "healthy" food can help create that calorie deficit.
Two things can be true at once!
🥗 Eating “healthy” isn’t the same as eating for fat loss. You can eat "clean" and still gain weight.
📉 Fat loss only happens in a caloric deficit. However, "healthy" food can help create that calorie deficit.
Two things can be true at once!
Hard Truth:
🔥 Intensity is sexy — but rarely delivers results
😴 Consistency feels boring — yet guarantees results
👏🏼 One builds hype, the other builds wins!
🔥 Intensity is sexy — but rarely delivers results
😴 Consistency feels boring — yet guarantees results
👏🏼 One builds hype, the other builds wins!
May 6, 2025 at 7:59 PM
Hard Truth:
🔥 Intensity is sexy — but rarely delivers results
😴 Consistency feels boring — yet guarantees results
👏🏼 One builds hype, the other builds wins!
🔥 Intensity is sexy — but rarely delivers results
😴 Consistency feels boring — yet guarantees results
👏🏼 One builds hype, the other builds wins!
If eating "healthy" is boring to you, you're likely hooked on the big dopamine hit you get from processed food. These foods train your brain to expect constant excitement.
You don't need more variety, you just need to accept that the main goal of a healthy diet isn't to entertain you!
You don't need more variety, you just need to accept that the main goal of a healthy diet isn't to entertain you!
May 2, 2025 at 7:24 PM
If eating "healthy" is boring to you, you're likely hooked on the big dopamine hit you get from processed food. These foods train your brain to expect constant excitement.
You don't need more variety, you just need to accept that the main goal of a healthy diet isn't to entertain you!
You don't need more variety, you just need to accept that the main goal of a healthy diet isn't to entertain you!
Action does not follow feeling. Feeling follows action! Read that again!
Action creates the feeling you thought you needed to act in the first place!
Action creates the feeling you thought you needed to act in the first place!
May 1, 2025 at 3:58 PM
Action does not follow feeling. Feeling follows action! Read that again!
Action creates the feeling you thought you needed to act in the first place!
Action creates the feeling you thought you needed to act in the first place!
3 steps to simplify your nutrition:
1️⃣ QUALITY: 6+ servings of any fruits & veggies each day
2️⃣ PROTEIN: At least 0.7g per pound of body weight (or goal weight if 25+ pounds overweight) of protein each day
3️⃣ QUANTITY: Use the rest of your calories for food you enjoy
1️⃣ QUALITY: 6+ servings of any fruits & veggies each day
2️⃣ PROTEIN: At least 0.7g per pound of body weight (or goal weight if 25+ pounds overweight) of protein each day
3️⃣ QUANTITY: Use the rest of your calories for food you enjoy
April 29, 2025 at 3:05 PM
3 steps to simplify your nutrition:
1️⃣ QUALITY: 6+ servings of any fruits & veggies each day
2️⃣ PROTEIN: At least 0.7g per pound of body weight (or goal weight if 25+ pounds overweight) of protein each day
3️⃣ QUANTITY: Use the rest of your calories for food you enjoy
1️⃣ QUALITY: 6+ servings of any fruits & veggies each day
2️⃣ PROTEIN: At least 0.7g per pound of body weight (or goal weight if 25+ pounds overweight) of protein each day
3️⃣ QUANTITY: Use the rest of your calories for food you enjoy
❌ You don't need a pre-workout
✅ You need more sleep
❌ You don't need a new diet
✅ You need a more sustainable plan
❌ You don't need more intense workouts
✅ You need activity you enjoy
✅ You need more sleep
❌ You don't need a new diet
✅ You need a more sustainable plan
❌ You don't need more intense workouts
✅ You need activity you enjoy
April 25, 2025 at 11:13 PM
❌ You don't need a pre-workout
✅ You need more sleep
❌ You don't need a new diet
✅ You need a more sustainable plan
❌ You don't need more intense workouts
✅ You need activity you enjoy
✅ You need more sleep
❌ You don't need a new diet
✅ You need a more sustainable plan
❌ You don't need more intense workouts
✅ You need activity you enjoy
Information alone doesn't drive behavior change. We need information alongside:
✔️ Personal relevance
✔️ Perceived self-efficacy
✔️ Realistic expectations
✔️ Understanding of trade-offs
✔️ Productive feedback
✔️ Tools to navigate failure
Be informed, but more importantly, set yourself up for success!
✔️ Personal relevance
✔️ Perceived self-efficacy
✔️ Realistic expectations
✔️ Understanding of trade-offs
✔️ Productive feedback
✔️ Tools to navigate failure
Be informed, but more importantly, set yourself up for success!
April 24, 2025 at 7:53 PM
Information alone doesn't drive behavior change. We need information alongside:
✔️ Personal relevance
✔️ Perceived self-efficacy
✔️ Realistic expectations
✔️ Understanding of trade-offs
✔️ Productive feedback
✔️ Tools to navigate failure
Be informed, but more importantly, set yourself up for success!
✔️ Personal relevance
✔️ Perceived self-efficacy
✔️ Realistic expectations
✔️ Understanding of trade-offs
✔️ Productive feedback
✔️ Tools to navigate failure
Be informed, but more importantly, set yourself up for success!
People who "have it all together" with nutrition and fitness are not doing more or anything special. They've just got systems and strategies that remove a lot of the friction that keeps most people stuck.
April 23, 2025 at 12:48 AM
People who "have it all together" with nutrition and fitness are not doing more or anything special. They've just got systems and strategies that remove a lot of the friction that keeps most people stuck.
Your nutrition doesn't need to be complicated, it needs to be EASY TO EXECUTE. Like "middle of the week at 6pm when you're tired and have nothing left in the tank" easy!
So, plan for this moment! This is your "fork in the road." Make it easier to succeed here in order to succeed overall!
So, plan for this moment! This is your "fork in the road." Make it easier to succeed here in order to succeed overall!
April 21, 2025 at 10:03 PM
Your nutrition doesn't need to be complicated, it needs to be EASY TO EXECUTE. Like "middle of the week at 6pm when you're tired and have nothing left in the tank" easy!
So, plan for this moment! This is your "fork in the road." Make it easier to succeed here in order to succeed overall!
So, plan for this moment! This is your "fork in the road." Make it easier to succeed here in order to succeed overall!
Competence generally requires a lot of struggling and failing...over and over. Think of a baby learning to walk. Except as adults, we don't like the discomfort of being bad at something.
📌 The lesson: If something feels difficult and messy, you're likely on the right track. Keep going!
📌 The lesson: If something feels difficult and messy, you're likely on the right track. Keep going!
April 19, 2025 at 7:05 PM
Competence generally requires a lot of struggling and failing...over and over. Think of a baby learning to walk. Except as adults, we don't like the discomfort of being bad at something.
📌 The lesson: If something feels difficult and messy, you're likely on the right track. Keep going!
📌 The lesson: If something feels difficult and messy, you're likely on the right track. Keep going!
Guilt and shame are poor drivers of change. In fact, research shows these emotions actually weaken our ability to change. A better driver of change? Self-compassion!
April 18, 2025 at 11:35 PM
Guilt and shame are poor drivers of change. In fact, research shows these emotions actually weaken our ability to change. A better driver of change? Self-compassion!
🚨 PERFECTION IS A TRAP!
Most people don't fail because they messed up. They fail because they aim for perfection & then bail when that's not attainable!
We all need skills & strategies that allow us to keep going despite hard days, because it's usually the hard days that define our success!
Most people don't fail because they messed up. They fail because they aim for perfection & then bail when that's not attainable!
We all need skills & strategies that allow us to keep going despite hard days, because it's usually the hard days that define our success!
April 17, 2025 at 5:47 PM
🚨 PERFECTION IS A TRAP!
Most people don't fail because they messed up. They fail because they aim for perfection & then bail when that's not attainable!
We all need skills & strategies that allow us to keep going despite hard days, because it's usually the hard days that define our success!
Most people don't fail because they messed up. They fail because they aim for perfection & then bail when that's not attainable!
We all need skills & strategies that allow us to keep going despite hard days, because it's usually the hard days that define our success!
Decision fatigue is a nutrition killer because the more variety you chase, the more overwhelmed you'll get.
🔄 Repetition isn't boring, it's freedom!
🔄 Repetition isn't boring, it's freedom!
April 16, 2025 at 6:14 PM
Decision fatigue is a nutrition killer because the more variety you chase, the more overwhelmed you'll get.
🔄 Repetition isn't boring, it's freedom!
🔄 Repetition isn't boring, it's freedom!
You see nutrition & fitness as a problem to solve because you see them as separate from your "regular" life. You are trying to squeeze them into your existing paradigm rather than beginning the hard work of changing your thinking as well as behaviors. What you need is new SKILLS & loads of PATIENCE.
April 15, 2025 at 7:44 PM
You see nutrition & fitness as a problem to solve because you see them as separate from your "regular" life. You are trying to squeeze them into your existing paradigm rather than beginning the hard work of changing your thinking as well as behaviors. What you need is new SKILLS & loads of PATIENCE.
Hot Take:
❌ You don't need every meal to be exciting.
✅ You need meals to be consistent.
Stop requiring ALL your food to entertain you! Most meals should focus on nourishing & sustaining you with a few meals sprinkled in for pure enjoyment...not the other way around!
❌ You don't need every meal to be exciting.
✅ You need meals to be consistent.
Stop requiring ALL your food to entertain you! Most meals should focus on nourishing & sustaining you with a few meals sprinkled in for pure enjoyment...not the other way around!
April 14, 2025 at 7:57 PM
Hot Take:
❌ You don't need every meal to be exciting.
✅ You need meals to be consistent.
Stop requiring ALL your food to entertain you! Most meals should focus on nourishing & sustaining you with a few meals sprinkled in for pure enjoyment...not the other way around!
❌ You don't need every meal to be exciting.
✅ You need meals to be consistent.
Stop requiring ALL your food to entertain you! Most meals should focus on nourishing & sustaining you with a few meals sprinkled in for pure enjoyment...not the other way around!
Fat Loss Facts:
✔️ It's going to take longer than you think
✔️ Sometimes the scale will go up
✔️ At some point, you will want to give up
✔️ Your consistency will guarantee your success
✔️ It's going to take longer than you think
✔️ Sometimes the scale will go up
✔️ At some point, you will want to give up
✔️ Your consistency will guarantee your success
April 12, 2025 at 8:46 PM
Fat Loss Facts:
✔️ It's going to take longer than you think
✔️ Sometimes the scale will go up
✔️ At some point, you will want to give up
✔️ Your consistency will guarantee your success
✔️ It's going to take longer than you think
✔️ Sometimes the scale will go up
✔️ At some point, you will want to give up
✔️ Your consistency will guarantee your success
Self-sabotage is not about the actual slip-up, it's a mindset issue!
April 11, 2025 at 9:03 PM
Self-sabotage is not about the actual slip-up, it's a mindset issue!
You'll never have the perfect schedule that allows you to meal prep, exercise, recover, and de-stress perfectly.
📣 DO IT ANYWAY! 📣
📣 DO IT ANYWAY! 📣
April 10, 2025 at 4:53 PM
You'll never have the perfect schedule that allows you to meal prep, exercise, recover, and de-stress perfectly.
📣 DO IT ANYWAY! 📣
📣 DO IT ANYWAY! 📣
How to Create Lasting Change:
🔑 Start smaller than you think
🔑 Master the basics before optimizing
🔑 Anticipate & prepare for setbacks
🔑 Don't let 1 mistake become 2, 3, 4...
🔑 Do something rather than nothing
🔑 Don't quit, keep showing up
🔑 Start smaller than you think
🔑 Master the basics before optimizing
🔑 Anticipate & prepare for setbacks
🔑 Don't let 1 mistake become 2, 3, 4...
🔑 Do something rather than nothing
🔑 Don't quit, keep showing up
April 9, 2025 at 11:10 PM
How to Create Lasting Change:
🔑 Start smaller than you think
🔑 Master the basics before optimizing
🔑 Anticipate & prepare for setbacks
🔑 Don't let 1 mistake become 2, 3, 4...
🔑 Do something rather than nothing
🔑 Don't quit, keep showing up
🔑 Start smaller than you think
🔑 Master the basics before optimizing
🔑 Anticipate & prepare for setbacks
🔑 Don't let 1 mistake become 2, 3, 4...
🔑 Do something rather than nothing
🔑 Don't quit, keep showing up
Benefits of carbs:
🥔 Preferred fuel source of the brain & body
🍚 Helps you sleep better
🍌 Improves muscle mass
🌽 Supports thyroid functioning
🍞 Improves performance in the gym
🥦 Helps you feel fuller
🍎 Improves mood
🌾 Benefits your gut
No need to fear carbs!
🥔 Preferred fuel source of the brain & body
🍚 Helps you sleep better
🍌 Improves muscle mass
🌽 Supports thyroid functioning
🍞 Improves performance in the gym
🥦 Helps you feel fuller
🍎 Improves mood
🌾 Benefits your gut
No need to fear carbs!
April 8, 2025 at 5:48 PM
Benefits of carbs:
🥔 Preferred fuel source of the brain & body
🍚 Helps you sleep better
🍌 Improves muscle mass
🌽 Supports thyroid functioning
🍞 Improves performance in the gym
🥦 Helps you feel fuller
🍎 Improves mood
🌾 Benefits your gut
No need to fear carbs!
🥔 Preferred fuel source of the brain & body
🍚 Helps you sleep better
🍌 Improves muscle mass
🌽 Supports thyroid functioning
🍞 Improves performance in the gym
🥦 Helps you feel fuller
🍎 Improves mood
🌾 Benefits your gut
No need to fear carbs!
Five tests to assess your health:
➖ Blood pressure
➖ Waist circumference
➖ Triglycerides
➖ HDL cholesterol
➖ Fasting blood glucose
All of which can be managed with the basics:
✅ Eating mostly whole foods
✅ Exercising regularly
✅ Sleeping well
✅ Managing stress
Fundamentals before optimization!
➖ Blood pressure
➖ Waist circumference
➖ Triglycerides
➖ HDL cholesterol
➖ Fasting blood glucose
All of which can be managed with the basics:
✅ Eating mostly whole foods
✅ Exercising regularly
✅ Sleeping well
✅ Managing stress
Fundamentals before optimization!
April 7, 2025 at 9:34 PM
Five tests to assess your health:
➖ Blood pressure
➖ Waist circumference
➖ Triglycerides
➖ HDL cholesterol
➖ Fasting blood glucose
All of which can be managed with the basics:
✅ Eating mostly whole foods
✅ Exercising regularly
✅ Sleeping well
✅ Managing stress
Fundamentals before optimization!
➖ Blood pressure
➖ Waist circumference
➖ Triglycerides
➖ HDL cholesterol
➖ Fasting blood glucose
All of which can be managed with the basics:
✅ Eating mostly whole foods
✅ Exercising regularly
✅ Sleeping well
✅ Managing stress
Fundamentals before optimization!