Fit Habit Friday #7 – 07/26/24
Welcome back to Fit Habit Friday #7!
Want to easily lose 10 lbs in the next 90 days???
Then listen up! If you implement these 5 things within the next 90 days, I can guarantee you’ll drop body fat easily!
1) Stop eating distracted 📴
Put your phone away, stop watching tv, and focus on enjoying the food you’re eating. That will drastically reduce your calories intake because you’ll be able to read your body’s hunger signals. Eating distracted has shown to increase caloric consumption to 2500-500 kcal a day in multiple studies! Additionally, you’ll get to enjoy your food more and this mindfulness practice can give you some relief from everyday stressors 🙂
2) Optimize & prioritize your sleep 🛏️
Getting 7-9 hours of quality sleep every night will boost your metabolism, help you regulate your hunger, manage cravings better, and give you more energy so you’ll be less likely to skip your workouts and walking! Try creating a bed time and try waking up at the same time everyday. That will get your body used to that bed time which will help you sleep better!
3) Eat a diet high in protein & plants 🥩🥦
Protein and fiber are super important for overall health and longevity but they are also SUPER satiating. If you’re trying to lose weight, making sure you’re eating 1g of protein per pound of ideal body weight, will help you maintain your muscle mass and ensure that most of the weight you lose will be body fat. Eating 15g of fiber per 1000kcal usually 30-50g a day will keep your body satiated and keep you regular if you know what I mean 😉
If you aren’t eating close to those numbers now, titrated up — try to add 10% each week until you hit that magic number!
4) Get your steps to at least 8-10K daily🚶🏼♀️
The average American gets less than 2000 steps a day. Movement is medicine so getting up throughout the day and moving more will not only help you feel better and give you more energy but it will also increase your energy expenditure through the day which will help you lose some body fat! Additionally, if you go on a 10+ minute walk after each meal, that will help your digestion and make it easier to up your step count without thinking too much about it!
5) Swap your soda and alcohol with water 🥤➡️🚰
It’s really easy to drink your calories. If you regularly consume soda and alcohol, swapping those for water or other zero calorie beverages will not only help you feel a whole lot better, but it will also drastically reduce the empty calories you’re consuming on a regular basis -> easily putting you in a calorie deficit.
Additionally, alcohol destroys your sleep, promotes your body to create visceral fat, and destroys your gut microbiome, so removing will make you feel a whole lot better and be healthier in general 🙂
If you want to fast track your fat loss and do it SUSTAINABLY, I’d highly recommend working with a coach. Most people know what to do, but they don’t have the accountability or the foresight on how to do it sustainably. I have 4 spots left for my 1 on 1 coaching. If you’re interested in fast tracking your weight loss results and losing that stubborn body fat FOREVER, book a free consultation call with me and I can walk you through how I can help you lose that weight FOREVER. Book a FREE 45 minute consultation call here.
❤️ Coach Emma
PS: Want to kick start your health and fitness journey? Click here to book a FREE 45 minute consultation call with me.
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