Hi all! Coach Brianna here!
New year, new weight loss goals, am I right? I don’t know about you, but after my 8-month hiatus from weight loss I am ready to get back on the weight loss train and nail this thing down. Coach Brianna here, and today I wanted to share with you 5 simple things I focus on at the beginning of my weight loss journey. Making these simple changes my focus, especially while I’m getting started, and helps kickstart weight loss effectively. These are the 5 things I am personally focusing on as I get ready to get back into weight loss mode at the end of January.
1. Drinking more water.
I know, it feels like I mention hydration in some form every time I give my tips and tricks, but there’s a reason. Water is essential for so many functions in your body. With our heavy coffee (my #1 beverage vice), soda, and adult beverage consumption, water often gets overlooked, and it means not so great things for the body. Personally, I aim to drink a gallon (128 oz) of water daily, but a solid guideline I follow is at minimum ½ of your body weight in oz, so, a 160 pound individual would have a water goal of at least 80 oz. Adding more water is the first thing I do when getting back into weight loss mode and healthy habits.
2. Focus on a fiber goal.
Fiber is crucial for digestion. Reaching a fiber goal will help us make sure that some of the calories we are reaching for come in the form of nutrient dense whole foods. Think veggies, fruits, and whole grains. I know there are days where I get less than 10 grams of fiber if I’m not paying attention, and the recommended amount is 25g-30g daily. Shifting my focus to a fiber goal ensures I’m getting nutrients my body needs and prioritizing whole foods over processed.
3. Increase my steps. This one is a given. If we want to jumpstart our weight loss, moving more is a great way to do it. I’m not saying go from 1k-10k in one day, but any increase in daily step count will increase your NEAT (Non-Exercise Activity Thermogenesis aka calorie burn). Slowly add steps until you can get 8-10k daily.
4. Eat produce at least 3 times a day.
This simple change stems from the whole fiber goal thing. How many of us can honestly say we get the recommended 5 servings of produce each and every day? I like to set goals that are attainable, so for me, aiming for 3 servings daily to start helps increase my produce intake without setting myself up for failure if I can’t get to 5. Gradually, my goal is to get to 5-6 servings, but starting slow ensures success. Tip: use the “health checks” feature in your Healthi tracker to keep an eye on your produce.
5. Up your protein intake.
If there’s one thing you likely know about me it’s that I LOVE protein. It’s a great macronutrient that helps keep you fueled, satisfied, and is really helpful when you’re in weight loss mode. I personally have a protein goal of 140g per day, which is high, but when I reach it, I can tell my body agrees with the protein. Like everything else, start lower and work your way up to a protein goal that works for you. Reminder: the Healthi app has a secondary metric feature that will track your protein intake for you. Use it!
I know those “simple” steps might sound overwhelming at first, but trust me, with a little planning you can implement these habits to help kickstart the new year in a healthy and mindful way. Good luck, and happy new year!