Overcomplicating 3 simple truths when trying to lose weight
Many people are desperate to know the secrets to lasting weight loss success and health. There is an unlimited amount of information at the tips of our fingers, but how do we know who to trust and what is accurate?
Let's start with 3 simple truths:
#1 - Eat more protein.
Unfortunately, many of us don't eat enough protein.
Proteins are made up of amino acids which make enzymes to give you energy, hormones to support weight loss and provide the framework for muscles, tendons, and ligaments.
In other words, protein is essential to feel good, lose weight, and tone up!
The best way to get in more protein is to break your daily meals into 4 equal meals per day.
Each meal should consist of at least 1 serving of protein (about 4 oz cooked), including chicken, turkey, ground beef, steak, fish, or eggs. (If your diet is more plant-based, good protein sources might include beans/legumes, mixed raw nuts, tempeh, and tofu)
If eating 4 meals per day seems impossible with your lifestyle, try adding 1-2 scoops of protein powder per day to supplement.
#2 - Move
Moving has tremendous benefits including reducing stress/anxiety, improving mood and sleep, losing weight, strengthening muscles, increasing energy, and reducing chronic conditions/diseases.
10,000 steps per day is a great start. Our bodies were meant to move. Not sit in front of a screen for 10 hours/day working and binge-watching our favorite shows.
Research shows all we need is 150 min/week of movement to begin seeing some benefit.
Start with just 5 minutes per day and increase to 30+ minutes, 5 days per week.
And when you're ready, add strength training to maximize your results.
"If you don't make time for exercise, you'll probably make time for illness" – Robin Sharma
#3 - Be Consistent
If we want to learn to play a musical instrument, we have to practice consistently or we won't make progress.
It is the same way with our healthy habits. To reap the rewards of losing weight, toning up, gaining energy, and being healthy, we need to be consistent.
Pull out your calendar and identify 2-3 days per week for 30-45 minutes that you can exercise no matter what.
Schedule those appointments. Then show up.
You'll begin to notice results in as little as two weeks (4-6 training sessions)!
These small nuggets outline 3 steps, but how do we go about it? What are the details? Where do we find more answers?
We have never lived when so much information has been available to us. Unfortunately, that can paralyze us into taking the right action right now to lose weight and feel better.
Eat enough protein, Move more often, and Be consistent.
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