Small Healthy habit BACKED BY SCIENCE
Wellness Habits Explanations
✨ Habit 1: CALORIC INTAKE is the BIGGEST thing people mess up when it comes to their fitness journey.
Remember Weight does NOT equal fat so calories in and out affect everything like muscle, water, and fat.
Find meals that YOU LIKE because you can actually sustain that long term
How do you find your caloric intake? Well there are many ways!!
• Mayo Clinic calorie calculator
•Calculator.net calorie calculator
DO NOT BASE YOUR CALORIC MAINTENANCE ON WHATEVER FITNESSPAL TELLS YOU. (Fitness pal is a great TOOL but I have found it does harm to those who struggle with ED if you do not understand what you are looking at)
🍱 Habit 2: PROTEIN INTAKE : try to get 25 g -30 g of proteins in your meals. Protein is so versatile and it will help fight against snacking.
🏃♀️Habit 3: MOVEMENT that you LIKE or better yet LOVE! I play volleyball which is a great way to move my body.
Some examples
- weight training
-walking
- running
- group classes
- swimming
👟Habit 4: Hit 10,000 steps a day!!
WALKING is so underutilized in the fitness industry and in my opinion it’s not pushed enough BECAUSE it’s FREE so money can’t be made off of advertising it like random fitness classes or supplements.
If 10,000 seems like too much try and aim for 8,000 instead! There’s a starting place for everyone!
COMMENT IF YOU HAVE ANY QUESTIONS!!
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Incorporating small, healthy habits into your daily routine can lead to significant improvements in your overall wellness. Understanding your caloric intake is crucial; aim for a caloric deficit for weight loss, while maintaining caloric maintenance for weight maintenance. Tools like the Mayo Clinic or Calculator.net can assist in this journey. Protein is an essential macronutrient that not only aids in muscle repair but also keeps you fuller for longer, reducing the tendency for unhealthy snacking. Aim for 25g to 30g of protein in each meal to support your health goals. Finding an enjoyable form of exercise is paramount for sustainability. Whether it’s volleyball, swimming, walking, or group classes, engaging in activities you love enhances motivation and commitment. Aim to walk at least 10,000 steps a day, as walking provides numerous health benefits and is often overlooked in the fitness industry. Remember, starting smaller, like aiming for 8,000 steps, is perfectly fine. Implementing these habits can lead to a healthier, happier you without sacrificing enjoyment!
30 grams of fiber is usually the recommended amount for an entire day not per meal😂. You’re gonna spend all day on the toilet with 30 grams a meal