Sofe Ring | Nutrition Coach

Sound familiar? 💔 You don’t think you’re eating too much, you skip meals here and there and then overcompensate at your next meal, the scale isn’t budging and your clothes continue to feel tighter and tighter. The number on the scale won’t go down which leaves you sad and confused… Welcome to my life, and how welcome to learning how to fix it 😀! It truly doesn’t matter how much you “think” you’re eating. The ONLY way for you to know is if you track your food. Calories add up, I was eating such calorically dense food even though I thought I was eating nothing. With no protein in my diet and all sugary carbs, I could never feel full. Within days of tracking and eating high nutrient food, I started feeling immediate relief. Use the resources I’ve shared to find your deficit and remember the deficit is temporary but the habits you build should be sustainable for the REST of your life. You can fix this! ❤️ 🥰 Sofe #weightlossjourney #weightlossinspiration #weightlosstips #caloriedeficit #caloriecounting #caloriedeficitdiet #moderation

the *only* way to change is to start 💞 comment “ready” for a link to my ebook and come say hi! 😘 #weightlosshelp #weightlossjourney #weightlosscommunity #weightlossmotivation #cico #caloriedeficit #weightlossinspiration

Bookmark to save!! Here is how to find your calorie goal for weight loss!! ⭐️ To lose weight, you need to eat in a deficit. That deficit will be unique to you based on your height, weight, age, and activity level AND the speed at which you feel comfortable approaching with for weight loss. ✨Step 1✨ -Find your TDEE (Total Daily Energy Expenditure). To do that, use the TDEE calculator that is linked in my bio. Add your height, weight, age, and activity level. -That number is your maintenance calorie number, or your TDEE. That’s equilibrium. If you eat that amount of calories, you won’t gain weight, and you won’t lose weight. ✨Step 2✨ -Identify your new calorie goal by putting yourself in a calorie deficit. -Subtract 250cals from your TDEE to lose .5lbs a week, or subtract 500cals to lose 1lb a week. -That is your new calorie goal for weight loss! Now start tracking everything you eat to hit your goal! ✨Important to note✨ -You should not eat below 1200cals a day. If your deficit puts you below that, eat at 1200cals and increase your exercise. -To ensure weight loss is sustainable. I recommend you go slow and steady. This is a marathon, not a sprint. I ate at a 250cal deficit and lost .5 pounds a week, totaling up to 25lbs of sustained weight loss over the course of 10 months. Add your questions into the comments! Bookmark to save and tag a friend that you want as your accountability buddy! 9 weeks till summer people!! 🎉 Sofe PS: If you’re interested in how the math works, 1lb is equivalent to 3500cals. 500*7 (days a week), totals to 3500cals, or -1lb a week! Whereas 250*7, totals 1750cals, or -.5lb a week! #caloriesincaloriesout #caloriedeficitdiet #caloriedeficit #certifiednutritioncoach #weightlosshelp #weightlosstips #tdee #tdeeconcept #totaldailyenergyexpenditure #weightlossgoal

Holy moly - I can’t believe I did that, and you can too! ❤️‍🔥 I tried literally everything - every diet, every workout, all the teas and all the tinctures. I was looking for an overnight fix, but it all came down to a slow and steady protocol of building healthy habits that could support weight loss vs going into the whole thing looking for change in a week. This is EXACTLY what I did: 🍽️ I understood what I was eating. I did that by downloading a tracker app - I used @loseitapp - and I logged everything I ate. I wasn’t perfect, but it gave me the awareness I needed to get educated on what the heck was going on. I learned quickly that I was overeating, BY A LOT. I moved into a slight deficit (-250 cals from my TDEE), and better almost immediately. 🏋️ I pulled back on ALL high intensity workouts. I was going to HIIT 3x a week and it was making my body hold onto a lot of stress. I couldn’t function properly and I was SO hungry - because I was monitoring what I was eating, I quickly saw that lower intensity workouts like yoga and pilates would allow me to stay within my calories goals while still strength training. 💤 I got more sleep. No seriously, I let my body rest. I was so strung up with overthinking things and stress that it was KILLING my metabolism. Your body needs rest, it needs to have time to process food, and it needs to recover. I went from 5ish hrs of sleep a night to 9hrs and it simply allowed my body time to heal . 💦 I drank A LOT of water. I know, you know you should drink water it’s boring...well, all of this is boring, and water is so important to help you feel satiated and support your body in processing everything you’re putting it through. Find a way to drink more - buy a cute cup, put a reminder on your cal, add flavor. Just drink more! 👍🏼 I TRUSTED the process and I maintained consistency over time. The scale fluctuated. I had off days. I wanted to give up. But I never did - I was resilient and disciplined and change happened. You CAN do this, you just need to trust your body and find sustainable and maintainable ways to manage the change. You can do this too and I’m here to help if you need!

Here are some of the weirdest things that happened from losing 25lbs and finally being at my natural weight for my body! 😵‍💫 Some of them are so so weird and some I’m still getting used to. -My feet went down a full shoe size -I had to get all my rings re-sized -My back doesn’t constantly hurt anymore (I was a DD at least and on my frame my chest just felt so heavy) -How much harder it is to shave my armpits because they are actually pits now -How I have a much lower alcohol and caffeine tolerance -The shape of my belly button totally changed, it’s more shallow and long versus round -How I can sit crisscross without my legs falling asleep -How it’s so much easier to paint my toenails -That I’m actually athletic, and I can do things without feeling so fatigued -The stretch marks I’ve always had on my booty are more visible now -How my periods are even more predictable -How I don’t have such wild sugar and salt cravings anymore -That I could actually be successful at something like this -How flexible I am -How sometimes my body looks and feels super alien to me -How my skin has cleared up and looks much better without makeup or much product -How I have to scoot my seat closer to the steering wheel now -How my chronic eczema on my hands and arms is gone -How my back dimples are even more noticeable somehow -How I have to sleep with a pillow between my legs on my side to be comfortable, and once I’m comfy I’m sleeping SO much better -My unadjustable cartier bracelet might actually be too big :( -My facial features looks bigger because there is less fat on my face and the shape of my face really changed -I’m having more trouble to figure out what to wear, and getting rid of clothes that don’t fit bring up really weird emotions -How I gained SO much confidence in all aspects of my life 💞 I think that’s it for now! Sofe #sideeffectsofweightloss #weightloss #cico

Here’s my Keratin Treatment review! 💇🏻‍♀️ Overall, I am so incredibly happy with my hair. What truly used to take me 1-1.5 hours to style now takes 5 to 7 minutes and it looks way healthier than it looked before. The process was very simple: 1. My stylist @karlajeanhair washed my hair with clarifying shampoo 2. She dried my hair and then put the treatment on (there was zero smell or unpleasant odor) 3. She blow dried my hair again and then straightened it 4. I waited 24 hours and then washed my hair It cost me $250 pre-tip! I know that my natural hair is so sooo beautiful, but I never learned how to style it or wear it. Now, having it a little bit more calm and manageable, makes doing my hair less of an ordeal, which I’m so grateful for. With my new hair, I am inspired to focus on hair health, scalp treatments, and using a lot of oil to support the brittle texture that I do have. If you’re debating trying it, I encourage you to give it a go! I believe it will stay for a few months, depending on how much I wash my hair, but I don’t see why I wouldn’t do it again!!! Let me know if you have any questions! 💜 Sofe #keratin #keratintreatment #beforeafterkeratin #keratinbeforeandafter

Coach Sofe to the rescue! 🦸‍♀️ We often overcomplicate progress, but usually, the answer is simpler than we think. 💕 Where are you getting stuck? • Want to lose weight? Track your food • Don’t know where to start? Download a tracking app • Always hungry? High-protein breakfast + hydration • Feeling tired? Go to sleep • Period coming? Eat at maintenance & be kind to yourself • Love chocolate? Plan it into your day! • Stuck at a desk? Get a walking pad • Feeling “soft”? Lift heavy weights • No time? Make it a priority • Messed up yesterday? Give yourself grace • Not consistent? Scale back and do less • Scale didn’t move? Look at the long-term trend • Not motivated? Build one small habit The secret to starting? Just begin. ⚡️ PS: I’m officially booking coaching spots for Spring! If you want to crush your goals with a clear plan, comment “COACH” below and I’ll reach out directly to chat about your goals! 🌸 💞 Sofe #habits #weightlosstips

Here’s exactly what I would do if I were starting over ⬇️ (save this for later 💾) 1. Let go of the timeline ⏳ I would stop tying progress to a date or event, because that pressure usually leads to over restricting or disappointment. Weight loss is slow, but the time will pass anyway, and understanding that roughly 3,500 calories = ~1lb helps you zoom out and stay patient. 2. Take responsibility and stay consistent 💪 I would fully accept that this takes effort and consistency, and that NO ONE else can do it for me. When I actually lost the weight, I was not perfect, but I showed up most days and stayed consistent, like an A or B student, and that was enough. 3. Set a mild calorie deficit 🍽️ I would use a simple calculator and choose no more than about 250 calories below maintenance. This is something I did do, and I would do it again without overthinking the number. 4. Track for awareness, not perfection 📱⚖️ I would use a food tracking app I know I will stick with. I personally used Lose It, and many of my clients love MyFitnessPal or Cronometer. I did weigh and track my food with a food scale, and that clarity is what finally made things click. 5. Document progress more intentionally 📸 I would take photos and videos from day one, because progress sneaks up on you. This is something I did not do enough of, and I really wish I had. 6. Celebrate non scale wins sooner 🌱 At first, I was so focused on the scale number that I overlooked a lot of progress happening in my body and my habits. If I were starting again, I would celebrate non scale wins more, like sleeping better, hitting step goals, running a mile without stopping, or eating without a stomach ache, because those changes mattered just as much. 7. Decide this is not a phase 🧠✨ I would stop looking for shortcuts or quick fixes and instead commit to small, sustainable habits done consistently over time. This mindset is what actually made the process stick. 💞 Sofe #weightlosstips #weightlosshabits #habits

This feels doable!!! 🫠🫠🫠🫠

If you’ve ever said, “Why do I keep eating this when I don’t even want it?” 🤍 That isn’t a willpower thing… And it isn’t a discipline thing either… 👋 Hi, I’m Sofe. I lost 25 lbs (about 18% of my body weight) by creating new habits around food and now I help others do the same through my coaching work 👋 Most people who struggle with overeating or binge-y patterns aren’t actually confused about nutrition. And they do NOT lack self control. They’re operating inside patterns their brain has practiced for years 🧠 Let me explain… Your brain is designed to repeat what brings relief 😮‍💨 - your brain loves dopamine! Food can soothe stress, fill space, create comfort, or signal the end of a very long day. When that relief is repeated, it becomes habit (makes sense right?) not because you’re broken, but because your nervous system learned what works in the moment 🌿 That’s why white knuckling it rarely leads to lasting change. You can’t out discipline a pattern that lives in your brain and body! Real progress comes from rewiring, NOT restricting 🔁 📍PS: save this so it can help you when you need the reminder! That often looks like: 💕 eating consistently enough during the day so your brain doesn’t feel deprived 🍽️ 💕 intentionally including foods you enjoy instead of swinging between restriction and loss of control 🍫 💕 noticing when eating has gone on autopilot and gently adjusting your structure (even small timing shifts help) ⏰ 💕 asking, “What am I actually needing right now, energy, rest, comfort, connection?” 🤍 💕 building non food ways to regulate stress and reset your system 🚶‍♀️🛁 💕 letting go of guilt so the cycle doesn’t keep restarting ✨ You don’t need tighter rules and you 100% don’t need more punishment You need habits and systems that support your brain, your body, and your real life 🌱 👯‍♀️ Ive had this conversation with a handful of clients over the past few weeks so I thought it would be helpful for you all too! ❤️ Overeating patterns aren’t a character flaw at all They are learned responses and hooray for us because learned responses CAN be reshaped.🎊 🥰 Sofe #healthyhabits #weightloss

I want to make this all simple for you!👇Weight loss is layered 🧅 When I first started my journey, I jumped straight into macros: protein targets, carb timing, fat grams. I failed miserably! 6 months later I tried again and I did something that actually moved the needle. I reset and focused on calories only ⚖️… Calories ⚖️ = weight change I learned what maintenance versus a deficit actually felt like. I simplified portions, tracked total intake, and I stopped trying to be perfect ‼️ Ok Sof, you might be wondering, that’s that right? Ehhh not really. Once I hit my goal weight, I realized my body composition wasn’t what I wanted it to be, I didn’t feel fueled, and I needed to build habits to maintain AND improve my journey. Macros 🧬 = body composition Once calories felt steady, I layered in macro targets. I prioritized protein, built balanced meals, and supported muscles instead of chasing low numbers Micros 🌈 = how I felt day to day Despite hitting my weight loss and protein goals, my digestion and mood showed me when something was off. I added fiber (hullo fiber gummies!), fruits, veggies, and iron rich foods Electrolytes 💧 = performance & recovery I felt SO thirsty especially during my walks and workouts because of my lower calories. I started salting my food, using electrolytes, and stopped blaming AND CONFUSING low motivation for dehydration Sleep and stress 😴🧠 = the multiplier Poor sleep or high stress can increase hunger, cravings, fatigue, and water retention even when calories are on point. I protected sleep with a PASSION, walked way more, and pulled back on intensity during high stress work weeks Hormones 🔁 = behavior Hunger, sleep, stress, mood, and motivation all live here. It’s what controls how I showed up day to day. I made sure I ALWAYS ate enough, respected rest, and noticed patterns instead of fighting them Habits 🔂 = sustainability Because none of this works if it is too complicated! I found simple breakfasts that worked, enjoyed repeat lunches, daily walks and flexible chill weekends that I could rinse and repeat Build your layers slowly at your own pace! It’s not a race! 💕 Sofe #weightloss

5 things that actually changed my health (that I wish I knew sooner) 💞! 1. I pulled back on intensity. I stopped chasing sweaty high stress workouts every day. I traded burn as many calories as possible for walking, strength, Pilates, and movement I could recover from. My body leaned out way more when I stopped trying to exhaust it. 2. I started eating dessert on purpose. Not as a cheat. Not as a reward. Just as food! When I stopped banning sugar and learned how to include desserts without spiraling, my cravings calmed down, food noise quieted, and my consistency towards goals@improved more than anything else. 3. I learned how bodies actually work. Not fat diets. Not shortcuts. Not metabolism myths. I learned about energy balance, hormones, stress, recovery, and why doing LESS can sometimes get you better results than doing MORE. Understanding the basics changed everything. 4. I stopped trying to fix my body. I stopped treating my body like a problem to solve and started supporting it. When I focused on nourishment, sleep, movement, and stress instead of control, my body responded in ways restriction never gave me. 5. I optimized for sustainability not speed. I stopped asking what will work fastest and started asking what can I do on my worst week. That shift from urgency to consistency is what actually changed my body and my relationship with food. 💕 Sofe Ps: this is a DEXA scan! it gives you a ton of incredible insights into your body, bone structure, body fat percentages, and so on! I get them done at @bodyspec ! #weightloss #healthyhabits