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Podcasts I’ve been listening to? Perform with Dr. Andy Galpin, Episode #16 ‒ Dr. Herman Pontzer, How We Really Burn Calories & Lose Weight Nutrition Tip: Do you know how much you are eating? If you have no idea, but you have body composition or health goals, it's going to be hard and frustrating to see results, you can't MANGE what you don't MEASURE! My advice if you're wanting to lose a few pounds from a long winter? ✅ Practice MEASURING and WEIGHING your food, and log daily into a food planner like Cronometer (set a calorie target and pay attention to your “input” only!). ✅ Concentrate on food QUALITY: Start all meals with 30-40g of protein (1/4 of your plate), plenty of veggies (1/2 your plate), the carbs you need for activity (1/4 plate) and fill in the rest with healthy fats (limit snacking and packaged foods). ✅ Get more MOVEMENT by adding 3,000 steps to your current daily step count (ideally outside). ✅ Prioritize HYDRATION, daily STRESS management and quality SLEEP (don’t underestimate these!). ✅ TRACK bodyweight on the scale at least twice/week, first thing in the morning, after you pee (be patient, it can take a couple of weeks to see change in bodyweight). ✅ Set a time goal for yourself of no more than 3 months, get in and get out! You don't want to stay in a “dieting” mindset for too long. It’s SIMPLE, but not EASY. Stop wasting time trying hacks, supplements, and IG fad diets. And the biggest mistakes? CONSISTENCY. Stick with it long enough, don’t keep switching things up, STAY. THE. COURSE. And for fucks sake, stop destroying all your gains on the weekend!! 🤦🏼♀️ Scroll down to get my Flexible Meal Plan Builder!!! 👇🏼
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