This is the first in our series of posts with simpler, more actionable content to help you reach your health goals.
So, without further ado, let’s dive in and go through the 5 simple tweaks you can make today to get your body ready for beach season.
1. Eat More Protein: Eating more protein is one of the most important things you can do to lose weight.
Protein is more satiating than carbohydrates or fat, which means it can help you feel full and satisfied for longer periods of time.
Additionally, protein helps your body retain lean muscle mass, which is important for overall health and metabolism.
The latest recommendations from experts say most people should be aiming to get ~0.8 – 1g of protein per pound of bodyweight.
Based on these recommendations, if you weigh 150lbs, you should be aiming for 120 – 150g of protein / day. If you weigh 200lbs, aim for 160 – 200g of protein / day.
We love this post from Dr. James Dinic on the importance of protein.
2. Cut out processed foods: Processed foods are often high in calories, unhealthy fats, and added sugars.
By cutting out processed foods and focusing on whole, nutrient-dense foods, you can reduce your calorie intake and improve your overall health.
Try to focus on whole grains, lean proteins, fruits, and vegetables, and limit your intake of processed snacks and sweets.
3. Start lifting weights: While cardio can be beneficial for weight loss, lifting weights can be even more effective.
Here’s why: lifting weights helps you build and maintain lean muscle mass, which is important for burning calories and increasing metabolism.
While cardio helps you burn calories in the moment, it does not really help you add more muscle, which is what helps increase the number of calories you burn longer term.
Building muscle will help you burn more calories throughout the day and longer term, even when you're not working out.
Here's another great visual from Dr. James Dinic!
4. Get more sleep: Sleep is an often overlooked but critical component of weight loss.
Poor sleep can disrupt hormones that regulate hunger and appetite, leading to overeating and weight gain.
Aim for 7-9 hours of sleep each night to support healthy weight loss (or muscle gain if that’s your goal).
5. Drink more water: Staying hydrated is another important factor in weight loss, and overall body function.
Drinking water can help you feel full and reduce your appetite, leading to fewer calories consumed throughout the day. It can also provide you with increased mental clarity and overall performance.
A good general recommendations is to drink at least 8-10 glasses of water each day, and avoid sugary drinks that are high in calories.
We hope you enjoyed this new, shorter format!
As always, if you have any questions or would like to get in touch or have suggestions on future blog post topics — feel free to reach us at email@example.com. We’d love to hear from you!
This article should not be used or misconstrued as medical advice. It was not written by a certified medical expert. As always, consult with your physician before making any changes to your diet, exercise protocol, or supplementation protocol.
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