09/22/2023
✨Top 3 Things✨ you can start doing NOW to improve your body composition (and your health)
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If you want to progress towards your fitness goals, but don’t know where to start, incorporate these 3 habits!
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And surprise, the list doesn’t include
❌eat less
❌cut out carbs
❌HIIT cardio
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It doesn’t even include weight training 🫢
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Over the years, I’ve talked to hundreds of women about their fitness goals & struggles, and these 3 habits are lacking for the vast majority:
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1️⃣ Get more SLEEP 😴
Poor sleep tanks your energy, hinders decision making, increases hunger, and can impact your metabolism.
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Sleep truly is the most underrated tool when it comes to fat loss. Prioritize consistent, quality sleep and watch your energy and results improve. Even just an extra 30-60 minutes makes a difference!
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2️⃣ WALK more 🚶♀️
When we look into daily steps, a lot of women I work with only get around 3-5k per day. Desk jobs, working from home, store & restaurant pickup, and screen time make many of us pretty sedentary throughout the day.
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Non-exercise activity thermogenesis (NEAT) is one of the main components of energy expenditure, so increasing your daily movement can have a huge impact on fat loss. (Not to mention the major benefit on heart & bone health).
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Walking is one of the most accessible & underrated forms of movement. You don’t have to get 10k steps per day, just make a point to move more throughout the day (bonus points if you get out in the sun!☀️)
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3️⃣ Eat more PROTEIN 🥩🥚🍗🥛
I have most new clients complete a dietary recall where they keep a daily food diary, and most are significantly low on protein in their diet.
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Protein improves satiety, takes more energy to process than the other macronutrients, and is essential for building & repairing body tissue (including muscle), just to name a few.
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A simple way to start is to include a protein source at every meal throughout the day.
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When it comes to fat loss, it’s easy to overcomplicate things. These 3 habits are extremely simple, but they can have a major impact on your progress when done consistently.
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Are you already crushing it with any of these? Are there any you have room to improve on?
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Some Notes👇🏼
1. Fitness and nutrition protocols, including protein intake, should be individualized, especially for people with health concerns. A high protein diet is safe for healthy individuals, but you should talk to your healthcare provider before making changes to your diet. These tips are just suggestions to improve your health and fitness and shouldn’t be taken as medical advice.
2. I also want to mention that some people may already have a very high protein intake or get a high amount of daily movement and would not benefit from increasing their protein or daily steps further. These tips are just based on the the majority of people I’ve talked to as a health and fitness coach.
3. I acknowledge that there can often be barriers to making these changes. Moms of young children may struggle to get more sleep. Some people may not have safe places to walk. Protein sources can be expensive. We all do the best we can. I wanted to offer these tips to give some guidance and direction. Take away what’s realistic for you 🫶🏼
