3 Things You Can Do Today to Move the Needle
I get it.
Searching the internet for weight loss tips, which all seem to be controversial.
Stressing over fitting into the dress for your friend’s wedding in three weeks.
Buying cute workout clothes to “motivate you” to workout.
Finding online workout programs that you aren’t even sure will work.
Spending money on supplement after supplement, not knowing how your body will react to it.
The list is ENDLESS.
Well, I have three things you can do, starting TODAY, that can move the needle forward faster than you would move it with the list above. Let’s list them and explain them —
Prioritize 7-8 of sleep…. every night.
Hitting your step goal daily.
Meet your daily protein goal.
Prioritize 7-8 of sleep… every night.
It isn’t a good idea to vary your sleep schedule weekly, daily, nightly. Trust me — I am the world’s worst consistent sleeper. For the last six weeks, I have been focusing on sleep, and if that means I don’t take my morning walks or I have to change my workout days, I will… all for sleep.
Focusing on my sleep has helped me with craving less sugar and caffeine during the day “just to stay awake.” Also, sleep has helped me increase my strength in the gym; I can lift heavier and I have more stamina for my hour long workouts. Thirdly, I am not experiencing a severe midday crash! Usually, I need a nap midday. Now, I find I need a little mental rest, but even 15 minutes of no phone or other stimulus has me energized AF.
Go to bed around the same time and wake up around the same time each day. Work your to do’s around that schedule, and find your days are easier to manage and get through, even the longer days.
Hit your daily step goal.
Everyone has a different step goal. For some, 7,000 steps per day is enough due to a sedentary job. For others, a 15,000 step goal is ideal for specific weight loss goals. Whatever the goal is (and making sure it is realistic to your day to day), set a realistic step goal you can hit with a daily walk, chores and errands, or a combination of both. My personal goal is 10,000-12,000 per day, depending on the day. I am a personal trainer, and I stand A LOT. I have a dog to walk daily. Some days, I have running/jogging/sprinting intervals to complete. Whatever I am doing that day, I want to hit my personal step goal.
If you are sedentary and you want to increase your steps, here is what I recommend —
Look at your current average daily steps (let’s say 2,000).
Add 500-1,000 steps to that, equaling 2,500-3,000 steps per day.
Hit these steps every day for seven days.
During week two, add 500-1,000 steps per day to that 2,500-3,000. This will bring you to 3,000-4,00 steps per day.
Hit these steps everday for seven days.
During week three, add 500-1,000 steps per day (notice a pattern?).
Continue doing this until you begin to hit 7,000-10,000 steps per day.
Meet your daily protein goal.
There are different types of protein goals. Below are a few examples —
Ideal weight in grams of protein (ex. 150g if your goal is to weigh 150 lb).
1g of protein per 1 lb of your weight (ex. 150 g if you weight 150 lb).
1.2g of protein per 1 lb of your weight (ex. 180g if you weight 150 lb).
You can use a website like www.tdeecalculator.net/ to get a baseline. You can also use an app to help you (I use the Carbon App, TOTALLY WORTH the 9.99 per month!) calculate your macros and protein. Whatever it is you are working towards, I recommend hitting at least 0.8g per kg of body weight (RDA; you can find this online) to equal your protein intake for the day… and work on this for at least 30 days consecutively. You’d be surprised how satiated you are; you’d be surprised at your physical changes; you’d be surprised at your energy changes.
A lot of people have recommendations on hitting protein goals. One of the best ways I have found for myself and training clients is to hit that goal is to consume 30g-40g of protein per meal. If there is a day you have trouble hitting that (because sometimes you CAN run out of groceries midweek, lol), a few ways to hit this by the end of the day are:
Greek yogurt and protein powder with berries (nice little dessert!)
Simple protein with milk shake
Protein powder bowl with a little milk or water, berries, etc.
Those are just a few ways I can make it on the days I don’t have as much time to eat, or days I am just not hungry.
There are plenty more ways, of course, to reach your protein goals, but I like to keep it simple.
If you aren’t able to try all three of these today, the two I would prioritize are getting my steps and getting my sleep. You can always go grocery shopping tomorrow so you can hit your protein goals.
