Four Priorities for Healthy Weight

Ah yes, analysis paralysis. Wanting to start, but having no idea where to even begin. It doesn't help that we are force fed so much bs. People constantly telling you to follow paleo, or keto, or go vegan, but only if you take a collagen supplement, but liquid is better. But, you should also be taking a fat burner and pre-workout, and an appetite suppressor. Oh...don't forget 12-3-30, too!

All of this information feels like getting smacked down wave after wave. At least 80% of it isn't worth your energy, either.

So, without anymore blabber, here are the FOUR habits I would prioritize to kickstart my health journey.

1. Eat more protein. Now, you probably hear this often - it's not bs. Eating a diet rich in protein supports existing lean tissue (muscle) and promotes growth of muscle mass. Protein increases the satiety of a meal, meaning you going to feel fuller longer. This can also decrease the frequency of mindless snacking. Protein also has the highest thermic effect, meaning it requires more energy (calories) to burn compared to carbs and fats, which in turn can give your metabolism a little boost. Aim for 1-2 palm sized servings at each snack and meal.

2. Hydrate! This goes beyond water, too. Having adequate hydration allows your kidneys to filter out unwanted toxins, and is essential for a well-functioning metabolism. Without water, your body cannot absorb or convert certain nutrients. Proper hydration also supports muscle contractions and boosts energy, increasing your exercise performance. Aim for half of your body weight, in ounces, daily.

3. Move more throughout the day. One of the most efficient ways to support healthy weight management is to increase your activity throughout the day. Formal exercise only accounts for 20-30% of your total daily energy expenditure (TDEE), meaning you can workout everyday, but if you aren't moving around the rest of the day, you can be considered SEDENTARY! You can increase your TDEE by doing household chores, walking, fidgeting, bouncing, etc.

4. Quality sleep. This is by far the most underrated tool when it comes to weight management. Getting poor sleep increases cravings and the likelihood of binging. Poor sleep often leads us to consuming more caffeine - an appetite suppressant. This makes you more likely to skip out on regular, balanced meals. Additionally, caffeine consumption can increase anxiety and lowers stomach acid - leaving you anxious, still tired, underfed, and weak. Aim for 7-9 QUALITY hours of sleep.

I hope this information helps you feel less overwhelmed about starting your fitness journey. If you find this helpful, leave a comment down below, and subscribe to our email list to get notified when posts like this are uploaded!

Have an awesome day,

Coach Tanna