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In this video, we dive deep into determining your daily calorie intake for weight loss. It all starts with understanding where you're currently at. If you're unsure, don't worry—many are in the same boat. Tracking your current calorie intake is essential to creating an effective deficit. Watch as Nicole breaks down the process step by step, ensuring you're on the right track to reach your fat loss goals! #WeightLossJourney #CalorieIntake #FatLossTips Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Ever wondered how long it takes to hit a weight loss plateau? It's not as straightforward as you might think. In this video, we talk about the factors that contribute to weight loss plateaus and how to navigate them effectively. From consistency to accuracy, every detail counts. Join us as we uncover the truth behind weight loss plateaus and learn how to break through them! Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Looking to rid your menopause body? As a trusted Fat Loss Over 40 Expert, I've helped countless women achieve their goals. Here are the top 3 things you can start doing today: #1: Consistent protein intake. Prioritize protein in every meal and snack. #2: More mindful movement. Increase your daily steps and reap the benefits of walking. #3: Lift heavy multiple times a week. Track your training and focus on consistency. Watch to simplify your weight loss journey! Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Looking to rid your menopause body? As a trusted Fat Loss Over 40 Expert, I've helped countless women achieve their goals. Here are the top 3 things you can start doing today: #1: Consistent protein intake. Prioritize protein in every meal and snack. #2: More mindful movement. Increase your daily steps and reap the benefits of walking. #3: Lift heavy multiple times a week. Track your training and focus on consistency. Watch to simplify your weight loss journey! #MenopauseWeightLoss #HealthyAging #FitnessTips Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Could you track all three macros? Yes, but on our team, we prioritize calories and protein with an emphasis on fiber. Sometimes carbs are higher or fats are higher—it's all about flexibility and freedom. You don't have to hit every single macro. Learn why carbs are not the enemy and why they're necessary for energy, mood, and focus. Watch to simplify your macro tracking journey! #MacroTracking #NutritionTips #HealthyLiving Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Calculating your caloric needs isn't an exact science—it's about understanding the basics. Utilize a calculator for an ESTIMATE, but remember, they're not set in stone. If you're not working with a coach, you'll need to do your own research. These numbers are estimates and require pivoting. Learn more about understanding your caloric needs! #CaloricNeeds #NutritionBasics #HealthyLiving Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Summer is bathing suit season, and confidence is key. Forget the scale—what matters is feeling confident in your clothes. Lose weight, keep it off, and transform your body with us! Your dream body weighs more than you think, I promise. Watch to unlock your confidence this summer! #SummerConfidence #BodyTransformation #ToningJourney Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Ever felt like your lack of results was due to a lack of discipline? It's not you, I promise. It's the diet you're on. It's not about discipline—it's about direction. If you're constantly restricted to 1000 calories, no carbs, and no favorite foods, who wouldn't struggle? Watch to break free from the restriction cycle and reclaim your direction! #BreakFree #NutritionDirection #WellnessJourney Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

There's no restriction on my team—my girls enjoy all their favorite foods, it's just about portion control. The 'this or that' mindset is holding you back. You don't have to give up favorites to love your body. You can have both the food you love and the body you love. Watch to learn more about achieving food freedom and success! #FoodFreedom #NutritionSuccess #BodyPositivity Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Let's talk about my beef with fasting—it does absolutely nothing but put you in a caloric deficit. Many struggle to consume enough protein even in a regular eating window, let alone in a restricted one. Watch as I debunk the myths surrounding fasting and reveal the truth! #FastingFacts #CalorieDeficit #NutritionMyths Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Many people freak out when they realize how much protein they need, but it's non-negotiable for reaching your goals. My tip? Increase your protein intake at every meal. 2-3 ounces of meat won't cut it. Build meals around protein—breakfast, lunch, dinner, snacks. Opt for leaner cuts to maximize protein without exceeding calories. Not hitting protein goals in a deficit? You're losing muscle. Watch to learn more! #ProteinGoals #NutritionTips #FitnessJourney

I promise, and I can assure you, it’s not what you think. #fatlosstips #fatloss #weightloss #weightlosstransformation #weightlossmotivation #fatlossjourney Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

RED FLAG ALERT - do not do this if you want to see sustainable results #menopause #weightlosstransformation #reversedietingtips #fatlossforbeginners #fatlossover40 #weightliftingwomen Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Discover the weight loss hack that changed my life and can change yours this summer. The biggest hack? Understanding the power of the female metabolism—stop dieting all the time. It could be your fear of food, the scale's hold on you, or an obsessive need for cardio. The solution: 1. Strategic reverse dieting, 2. Mastering food choices, and 3. Progressive strength training. Watch to unlock your transformation! #SummerTransformation #WeightLossHack #FitnessJourney Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Accuracy drives success. We track for the short-term so we don't have to track for the long-term. Calories are key. Learn how precision in tracking can lead to progress and success in your fitness journey! #TrackForSuccess #PrecisionTracking #CalorieCounting Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

This is why your diets never work: You're dieting mentally, not physically. What does this mean? If you find yourself in this cycle, know that you're not alone. I've helped hundreds of women break free from this rut. Relying on drastic calorie cuts leads to starvation followed by bingeing—a vicious cycle. Watch to learn how to overcome this mental barrier and achieve lasting results! #DietingCycle #MentalBarriers #BreakFree Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

AKA when you're NEW to strength training, here's what you can expect #menopause #weightlosstransformation #reversedietingtips #fatlossforbeginners #fatlossover40 #weightliftingwomen #newbiegains Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Many people confuse macros with dieting, but macros are not a diet—they're a tool. This tool allows you to enjoy all your favorite foods while still achieving results. Eating what you love increases sustainability. Macros help you pursue the physique you desire. Achieving toning requires strategy, and understanding your macros is crucial. Watch to learn more about mastering your macros!

The way you talk about and to yourself MATTERS 👏🏼 #menopause #weightlosstransformation #reversedietingtips #fatlossforbeginners #fatlossover40 #weightliftingwomen

Your identity drives your actions, and your actions drive your outcomes. If you wake up identifying as a binge eater, your actions will align with that. Step away from the labels and ask yourself: Who do you want to become? Align yourself with that vision. Watch to learn how to transform your identity and drive behavioral change! #IdentityTransformation #BehavioralChange #PersonalGrowth Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

The burning question of summer is blowing up my inbox: Can I drink alcohol and still lose weight? Long story short, yes, you can! Is it the most optimal way to lose weight? No, but if you understand how to drink in moderation, there's no reason why you can't enjoy a glass or two while reaching your fat loss goals. This concept is what sets our team apart. Remember, alcohol is the fourth macronutrient, with 7 calories per gram, but it doesn't stop fat loss, but the repercussions of alcohol can. Watch to learn more! #AlcoholAndWeightLoss #FatLossTips #FitnessInsights Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

The number one reason you're stuck: your hyper-excessive need to stay in the calorie deficit. Calories have to normalize—you can't live in a deficit forever. The leaner you are, the less time you need to spend dieting. When done strategically, the diet works, but it requires a strategic approach. Watch to learn how to break free from the calorie deficit trap! Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

This is for everyone who's lost a lot of weight but still hasn't reached their goal: I lost the same 80-100 pounds over and over again. Let me make one thing clear: What got you here won't get you to where you want to be. Dieting is just one piece of the puzzle. Calories never normalize in this cycle—they have to normalize eventually. Change your mindset from watching the scale to changing your body composition. You'll need to build muscle. Don't tie your dream body to a number on the scale—your dream body is going to weigh more than you think. Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

f I hear another fitness influencer say 'just eat less and move more' for your end-all-be-all strategy, I'm going to lose my mind. It doesn't work long-term. Why should you trust me instead? I've helped hundreds and hundreds of women lose weight, keep it off, and build banging bodies. 'Just eat less' is making your already shaky relationship with food worse. Overrestriction leads to mental dieting without physical change. Watch to learn more! Follow us for more: TikTok: https://www.tiktok.com/@nic.is.fit Instagram: https://www.instagram.com/nic.is.fit/ Free Facebook Group: https://www.facebook.com/groups/198086315283226/ Website: https://stan.store/nicoleheil Disclaimer: This is not medical advice

Do you know how much money I could make if I did one-time macro consults? But I don't, because it's against my ethics and everything that I stand for. One set of numbers will never get you where you want to go. Whether it's a strategic reverse diet or something else, one set of numbers won't cut it as adaptation occurs. You'll have to pivot, and most of you don't understand how to do that. It's high-level strategy, but it drives success. Whoever you decide to work with, make sure it's someone who understands all of it and can give you the complete plan.