With it being the new year, there will be a lot of ads promoting quick fixes and fad diets.

Steer clear of those. Trust me. I’ve been there, I’ve tried them, and they only made my weight loss goals even more difficult to achieve.

If you want sustainable results here are the 10 healthy habits you should focus on this year:

1) Prioritize protein 🥩 ~ make sure each meal has at least 20-50g of protein. Stock your pantry and fridge with easy options like Greek yogurt, eggs/egg whites, lean meats, or protein shakes.

2) Aim for 7K-10K steps daily 🚶🏼‍♀️ ~ Go on 5-10 minute walks throughout the day or after each meal, walk during phone calls, park your car far away, or taking the stairs instead of the elevator.

3) Strength Train 2-4x a week 🏋🏼‍♀️ ~ Focus on compound movements (e.g., squats, deadlifts, presses) for efficiency and effectiveness and slowly increasing the weights over time.

4) Stay hydrated 💦 ~ Aim for half your body weight in ounces of water daily. If you live in a colder climate, try adding some herbal teas into your daily routine to hit the water intake.

5) Get 7-9 hours of quality sleep a night 🛏️~ Establish a consistent bedtime and wake-up routine. Try to minimize blue light exposure, and create a calming pre-sleep environment.

6) Eat at least 20g of fiber daily 🥦 ~ Include fiber-rich foods like vegetables, fruits, whole grains, and legumes to improve digestion and gut health. Pair fiber with protein for satisfying, balanced meals.

7) Follow the 80/20 rule 🍪🍿🧁 ~ Ditch the all-or-nothing mindset. Focus on making nutrient-dense choices 80% of the time but allow yourself the occasional indulgence.

8) Proactively manage stress 🧘🏼‍♀️ ~ Incorporate mindfulness practices like journaling, meditation, or deep breathing into your daily routines. If you haven’t already, start setting boundaries around work and prioritizing self-care.

9) Prepare and plan your meals 👩🏼‍🍳 ~ Set time aside to go grocery shopping. Stock your pantry, fridge, and freezer with quick and easy protein and fiber sources. You don’t need to do traditional meal prep but cooking your protein and carbs in bulk (highly recommend a slow cooker or instant pot) and storing them in the fridge for the week is an easy way to ensure you’ve got meals at the ready.

10) Focus on non-scale victories 💪🏻 ~ Stop letting the scale be the only metric you measure. Focus on biofeedback like energy, digestion, libido, sleep, and strength improvements. Focus on long-term consistency and you will achieve that goal in the end!

❤️ Coach Emma

P.S. Want me to help you achieve long-term sustainable fat loss results? Click here to book your no-obligations consultation call today 💪🏻