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Back In Shape 2021

Updated: Dec 23, 2020

If your truly ready to lose fat and be fit, Great! Maybe your finally sick in tired or the clothes don’t fit anymore, feel like your having a heart attack just climbing the stairs of your own 🏡 Oh! don’t forget work if you take stairs everyday. Joint pain is probably top of the list. Despite your reason for jumping on the resolution bandwagon every year maybe it’s time to walk and make reasonable small eating habit changes to actually achieve and live healthy.

Sensible eating. Instead of going on a diet that, even if you get results,goes to wayside when you stop, Start with a plan that you can follow for the long haul. Back away from the juice cleanse and put down the diet shake. Cutting calories is only one part if the equation. For lasting results, change your eating habits and the way your think about food. Food is medicine with positive side effects. For example, write down what you eat,where,why and how much. Reviewing these details helps you and the one you employ to help you gather key information about your habits and highlight ways to make better choices. Studies show that those who log their food intake regularly keep more fat off than those who don’t! Their are options to record your intake but the best is app based giving you the ability to share and get professional feedback 24/7. Measure what you eat. Use food label to learn what proper portion amount looks like and actually take out measuring cup or use the fist method. You learn by doing not eye balling ! Eventually it becomes habit and little visual guidance if needed.

Eat more protein!!! It builds muscle and keeps it. The ideal amount is between 1.2 to 1.6 grams per pound of bodyweight. You will feel fuller longer and steady blood sugar. Spread throughout the day every 3-4 hours is good. Add color with a variety of fruits and vegetables. No big surprise! Right? You can try frozen,canned,dried and jarred. Stop grazing! Eat when your hungry but not starving. Have a plan ( 10 command ments of eating: see website ). Create a weekly menu as an outline to follow and change as needed keeping accountable to your trainer or coach. Eat slow! It takes about 15-20 minutes for nerves in your gut to tell your brain your full. Taking your time connects you with food your eating. Chew your food, taste it and savor it don’t inhale it. Do not rush results! Self education takes about 12 weeks to train your brain to make an eating habit change. You a work in progress. Be flexible! let time run its course. Make 2021 your slowest effort to make lasting healthy change. Visit for a free fitness checkup.

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