On December 16th I celebrated my 33rd birthday. It’s so hard to believe, I am 33, married almost 13 years, 3 babies and hardly any wrinkles (haha!). Taking care of my skin has been a big priority of mine over the last few years. I’m friends with women who are in their late 40’s-50’s and their common theme is looking in the mirror and not recognizing themselves. When I was 27, I met two amazing women who had the most flawless skin and I began asking them a million questions on how they looked so youthful but not like a plastic weirdo. They were aging gracefully and gorgeously and they had some tips I immediately started doing. Along the way, I have fallen in love with some products I want to share with you. Here are 5 easy tips for healthier, younger looking skin.
#1: Get out of the Tanning Bed
In the words of my esthetician, the tanning bed is a “cancer coffin” and the quickest way to age yourself. The weird thing about tanning beds is its not gradual aging. With tanning, one day you wake up look 10-15 years older and the damage is done. Honestly, I’m surprised tanning salons are still in business. But, this is a free way to stop the aging process. Don’t even waste your money on good product or botox if your going to wrinkle away in a tanning bed.
#2: Wear Sunscreen Daily
If you want healthier, younger looking skin, you should be wearing sunscreen every day, even in the winter, even when you are inside. I am in love with this tinted sunscreen and it’s really high quality. It’s not the banana boat horrible smelling kind. This sunscreen does not smell and goes on flawlessly after you cleanse and moisturize, let it dry really well and then apply your makeup as you normally would.
#3: Wash your Face
You should be washing your face every evening before bed and every morning. This is huge and has been a game changer for me, if you could invest in anything, a clarisonic brush and a cleanser is a must! I love the guided timer so you know how long to spend on each area of your face. This only needs to be used at night when taking off your makeup. Cleansers aren’t something you need to invest a lot of money on if you needing to save in any area you can use this Neutrogena Gentle, but if you want the best, this gel cleanser is amazing at taking every trace of makeup off and leaving your pores looking amazing.
#4 Get Yourself on High Quality Regimen that is Medical Grade
I have been using GlowBiotics since around 28 and am in love with their products. You can get a cute sample set to try out a full regimen for only $20. I currently use the anti-aging kit. It comes in a cute travel bag plus a card that explains how to use each product and in what order. This is a great way to test out the products and see what you like best.
#5 Exercise, Eat Right, and Drink your Water
Exercise and diet has a huge impact on your skin. If you want to look healthy and youthful, you have to be treating your body right. Physical activity, eating whole foods, and drinking your water every day can take you a long way when it comes to making your skin look good.
I hope these tips, tricks, and products help you start to create your own healthy skin routine! For more tips and tricks for staying healthy, looking great, and aging gracefully, follow me on Instagram!
Fasting has become a very popular way to burn fat and lose weight. While the word can scare people off, it’s actually not as scary as it sounds. The most popular form of fasting is the 16:8 protocol, which I practice on a daily basis. But, once a month, I take on a 24 hour fast with my FASTer Way to Fat Loss VIP clients. While a 24 hour fast might sound intimidating, it can work wonders for your weight loss journey and your health.
Benefits of a 24 Hour Fast
Cellular Repair – Your body’s natural way of replenishing cells to help prevent disease.
May Reduce Inflammation – my favorite thing about fasting is how light weight you feel from the reduction of inflammation. You wake up with a flat stomach and feel the fat
Autophagy – autophagy is when your body self eats (removes damaging cells) and this helps reduce inflammation, reduce cellulite, aids anti-aging, and removes dark spots under your eyes.
Increased Energy and Accelerated Fat Loss – 24 hour Fasts can also help increase energy and accelerate fat loss by giving your body time to fully digest and use stored fat as energy.
How to do a 24 Hour Fast
The day of a fast, I eat my normal, healthy, regular calorie/macro day. A sample day for me looks something like this:
Meal 3 – ½ ezekiel muffin, peanut butter, ½ banana
Meal 4 – broccoli, pasta, Italian sausage , parmesan cheese, small side salad
My last meal (meal 4) is at 4:00 PM. I start my fast starts as soon as I’m finished. I will start consuming water with pink Himalayan sea salt, and end the night with dandelion root tea for inflammation and detox.
When you’re going out to eat, it can be hard to stick to your normal diet and eating plan. I’ll be honest, restaurants used to stress me out. But, the truth is, there is no reason we should have to give up fun foods and eating out to maintain fat loss. We just have to go about it differently. If travel a lot, or just find yourself busy and on the run most days, here are six easy ways to stay on track with a macro counting diet.
Save All your Macros for One Meal
If you’re going out for a special occasion, you can assume if your going to indulge in an appetizer, entree, dessert, and drinks. Saving all your macros for one big meal is a great way to stay on track but still enjoy your evening.
Save your Carbs
I typically find that when I go out to eat, I want to eat a lot more carbs. Therefore, I like to plan ahead and save up my carbs if I know I’m going out to eat. I practice a !6:8 fast, and have smaller meals leading up to the big meal in the evening. If I typically have 30g carbs per meal, I’ll only have 15g carbs per meal and save the rest for going out to dinner.
Overestimate your Fat Intake
If you’re eating out, go ahead and assume that everything you eat has an added 1-2 Tbs. of fat on top what the restaurants nutrition facts state. Not everything can be cooked the same way every time, and there are a lot of butters and oils added while your meal is actually being prepared. When adding meals to your food journal, always add in extra fats.
Make Sure you Reach your Protein Goals
Always make sure you’re reaching your protein goals throughout the day. Don’t save a large protein allotment for dinner as restaurant meals are typically low in protein and high in carbs and fats. In my opinion, protein is the most important macro to hit each day.
Pick a Restaurant with Online Nutrition Information
If you are able to be in control of the situation, choose restaurants that offer calorie and macro information online. Look up the nutrition facts ahead of time and go ahead and log your dinner for the day. This way, you can work the rest of your meals and macro counts around that meal.
Go with What You Know
If you know what you like to eat when you go to a restaurant, it’s usually safe to make some guesses about what macro counts are in each meal. I love wraps, steaks dinners, tacos, fajitas, and breakfast foods. If we’re going out to eat, I usually know that I’m going to get one of those things. This makes it easier to guess what the macro counts are going to be so that I can plan my additional meals accordingly.
Going out to eat can be tricky, but it’s definitely not impossible and it gets easier each time you do it. Don’t make a night out an excuse to quit counting your macros and get off track.
Here are some other tools that I find helpful when it comes to going going out to eat:
When it comes to counting macros, hitting your protein goal for the day is the most important part of the plan. Protein is essential for fat loss as it helps keep you full, fuels your body, repairs your muscles, and more. Protein can also be the hardest marco to hit each day as most macro calculations will having you eating a lot of it. After a few years of counting macros, here are some of my favorite tips for reaching your protein goals each day.
Tip 1: Take your Total Number of Protein Grams and Divide them by how Many Meals you’ll be Eating that Day
Eating an even amount of protein at each meal will make it so much easier to hit your goal each day. If you don’t do this, you’ll likely find yourself trying to eat a ton of protein at the end of the day. No one wants to sit in the kitchen and eat four grilled chicken breasts. So, if you’re aiming to hit 120g of protein, and you plan on eating four meals, you could aim to have 30g of protein per meal.
Tip 2: Have some Convenient Protein on Hand
The busier you are, the harder it can be to make sure that you hit your macros at each meal. I find that fats and carbs are pretty easy and convenient, but finding protein can be a little more time consuming. Try to have some quick and easy protein options on hand at all times. I love easy protein shakes like Lean Body, Pure Protein and even Atkins Shakes. I also try to have yogurt, egg whites, protein bars, and cottage cheese on hand.
Tip 3: Bulk Prep Protein to Make Quick and Easy Meals
One of the easiest ways to hit your macros each day is to bulk prep your protein ahead of time. You can cook multiple proteins and use them in a variety of different meals throughout the week. Some of my favorite go-to meals are:
Lean ground turkey with rice, salsa, and avocado
Shredded chicken wrap with cheese and veggies
Cottage cheese with berries and pineapple
Yogurt with berries and granola
Tip 4: Make Some Higher Protein Swaps
It’s so much easier to hit your protein goals if you consume foods with a higher protein count. For instance, instead of whole wheat bread, try Dave’s Killer Bread or P28 Bread. Instead of regular pasta, try chickpea pasta or black bean pasta. If you’re in a pinch, drink two scoops of protein powder versus one. The best thing you can do is start to explore your options and select foods that offer you more protein.
If you’re new to the macro game, I hope these tips and tricks help you simplify your life. If you need help learning about macro counting, calculating your individualized macros (remember… we all have different macro calculations), or just want some guidance and accountability, I encourage you to explore the next round of The FASTer Way to Fat Loss. This program helped change the way I view food and weight loss and is a total game changer for people who still want to enjoy food and not live on a rigid diet. I would absolutely love to work with you!
Using the barcode scanner feature is so much easier than scrolling through the hundreds of My Fitness Pal entries. The barcode scanner will give you much more accurate results as well.
2. Stick with Foods with the Verified Shield
Foods in the My Fitness Pal database with a “verified shield” next to them contain very accurate macro and calorie information. This is extremely helpful when you do not have access to a barcode or nutrition label. You can always trust the verified shield.
3. Be Descriptive in the Search Bar Feature
Always be as descriptive as possible when searching for a food. For example, if your are searching for tortillas, do not simply just type in tortillas. Type in the brand name, the type, and the amount. Be as specific as possible for the best results. So you might type in Oreta Low Carb tortillas. When it comes to proteins, think the same way. Instead of typing in ground beef, type in “Kroger Ground Beef 93/10”.
4. Use the Recent Tabs or Frequent Tabs to Find your Most Common Foods
You don’t have to regularly add the same foods over and over. If you’ve scanned a barcode once, that food will stay in the system. Utilize the recent or frequent tabs so that you can log your food in an instant!
5. Create Meals
If you’ve found a breakfast you love, create a meal option and save it so you don’t to have to reenter. This page walks you through how to easily create meals in My Fitness Pal.
6. Use the “Copy to Date” Option
If you typically have the same meal for breakfast everyday, or rotate through a couple different lunches, you can just copy your meal and paste it to a different date. Just click the three dots in the corner and copy that meal to whatever days you plan to eat the same thing.
I hope these tips help you quickly and easily log your food and crush you health and weight loss goals!
One thing that has helped me be successful in flexible dieting (or counting macros) has been creating macro balanced meals. Sure, there are days where I my meals are completely balanced because I’m enjoying a pizza for dinner, or donuts for breakfast, but typically, I eat balanced meals that keep my body in fat burning mode. Creating macro balanced meals helps me stay energized and makes it easy to hit my macros each day. Here are three simple steps to creating macro balanced meals.
Step 1: Protein (a very large amount of protein)
Everyone is going ot have different macro goals by prioritizing protein at each meal, you can feel fuller and more satiated throughout the day. A lack of protein can cause fatigue, which is one of the most common complaints of most of my clients before I start working with them. Protein also helps us build long, lean muscles so we are actually strong, not just “skinny fat”. Make sure to get in a lot of protein at each meal so that you’re not stuck with a huge amount that you’re supposed to get in at the end of the day. Divide your daily protein macro count by how many meals you plan to eat that day, and try to reach that number at each meal. For example if your goal is 120g of protein for the day, and you plan to eat four meals, divide 120g by 4 and you will have around 30g of protein per meal.
Here is an example of what a meal with 30g of protein would look like:
Your next step to a balanced macro meal is adding in your fit fats. There is no need to be afraid of fat, especially fit fats. When we have these essential fats in our macro balanced meals, it helps buffer the absorption of carbs which helps us say goodbye to hanger. I personally aim to have around 10g of fat per meal, and get this by adding in, coconut oil, avocado, feta cheese, goat cheese, and of course my favorite, peanut butter. Your balanced meal should always contain some healthy fats.
Carbs are not the enemy! We need them to help restore energy, and when they are balanced with a good amount of protein and a fit fat, you are setting yourself up for success. This is our last step to have a macro balanced meal. Carbs can be one of the biggest struggles to get in since we have deemed them so dangerous. I like to get around 30g of carbs per meal and I do not count any non-starchy carbs in my daily macros (like broccoli, brussel sprouts, cauliflower, etc.)
Here’s an example of what 30 g of carbs per meal would look like:
When we have an even amount carbs spread out through the day, its easier to hit our carb grams, it helps stabilize our blood sugar, and gives us energy to make it through the day.
Having a healthy amount of protein, fat, and carbs at each meal will help you feel full and satisfied throughout the day and make easier to consistently hit your macro targets.
If you’re interested in counting macros and flexible dieting, but don’t know how to get started, I would love to work with you one on one. I help clients calculate their macros, create fat burning meal plans, and design a lifestyle that helps them lose weight and keep it off. You can learn more and register as a client here!
You can also follow me on Instagram for more balanced meal ideas and tips and tricks for living a flexible dieting lifestyle.
One of the best pieces of advice I share with new clients is
to make small, attainable goals. When
you have a massive goal sitting in front of you, it almost makes you want to
give up because it seems too hard to reach.
Break your bigger goals into smaller, more achievable goals. Instead of saying you want to lose 50 pounds,
focus on losing the first 5. Celebrating
those smaller milestones on the way to your greater goal is going to motivate
you and inspire you to stick with it.
Take Before and After Photos
I think taking before and after photos is one of the best
things you can do to see progress in your weight loss journey. No one likes looking at their before photos,
but in a couple of months when you put it next to your after photo, you’re
going to love looking at it. I’m a firm believer that the scale doesn’t always
tell you how much progress your making.
By taking before at after photos, it will give you a clear view of how
far you’ve come.
So many people use the scale as a measurement of success when they’re trying to lose weight. The numbers on the scale are not the only thing to celebrate. Try focusing on your non-scale victories. Do your pants fit better? Do you feel more energized? Did someone compliment you on your progress? Can you run around with your kids without getting winded? All of these would be non-scale victories that deserve to be celebrated.
Log your Food in My Fitness Pal (or another app)
While I’m not big on counting calories, I do think that using a food journal or food log is crucial for anyone trying to lose weight. I love My Fitness Pal and use it to track my macros and make sure that I’m reaching my daily goals. Using a food log to make sure you’re getting enough proteins, fats, and carbs can go a long way for anyone trying to lose weight.
Try Intermittent Fasting
I’ve tried so many different weight loss methods over the years. I can tell you, without a doubt, that intermittent fasting is the easiest way to lose weight. Don’t let the word “fasting” scare you. Intermittent fasting just means shortening your eating window each day. Instead of eating from 8AM – 8PM, you eat from 12PM – 8PM. Intermittent fasting is great for weight loss and has many other health benefits. You can learn more about intermittent fasting here!
Portion Out your Snacks
I’m a firm believer in the idea that no food should be off
limits. If there’s a snack that you
love, don’t deprive yourself, just make sure you enjoy it in moderation. Portioning out your snacks, or purchasing in
individual servings helps you enjoy your favorite treats without going
Spice up your Food
It’s not hard to make your food taste good without adding
tons of extra fat. Make sure you’re
utilizing your spice rack (but try to go easy on the salt). I also love adding condiments like hot sauce,
salsa, and mustard to my food for added flavor without the added fat.
Eat Before you Grocery Shop
One simple rule I always follow is never go to the grocery store hungry. I always make sure I eat beforehand so that I don’t make crazy decisions while I’m strolling the aisles. If you grocery shop on an empty stomach, you’re more likely to make poorer food choices, purchase things that weren’t on your list, and spend more money. Another great tip is to use a grocery pick up service (like Clicklist or Curbside Express). It cuts down on impulse purchases so that you’re only buying what’s on your list!
Look up the Menu before you go out to Eat
It can be extremely hard to stay on track with your weight loss goals if you frequently go out to eat. My family and I tend to go out to dinner every weekend. I’ve found that looking up the menu ahead of time and checking out the nutrition facts helps me stay on track and reach my daily macros. Restaurants can be tricky. Don’t think that a salad is the healthiest thing on the menu. You’d be surprised at how quickly the calories add up when there’s cheese, candied nuts, dried fruit, and loads of dressing added in. Check out the menu, look up the nutrition facts, and make a choice that fits into your goals that you’re also going to enjoy. You can read my other tips for going out to eat here!
Take 10k Steps a Day
I’d like to tell you that this is an easy way to stay healthy and shed some weight, but getting in 10,000 steps a day can be hard. However, walking is so good for your body, and your mind, especially if you work a job where you’re sedentary most of the day. For tips on how to get in 10,000 steps a day, check out this post.
Get 8 Hours of Sleep
Sleep isn’t given enough priority in most people’s
lives. Not only is it important for your
energy levels, it’s crucial for your health and has an impact on your body’s
ability to lose weight. We treat eight
hours of sleep like it’s a luxury, but it should be a scheduled part of our
everyday lives. Put the phone down, turn
off Netflix, and catch some z’s.
Have a Greens Drink
I learned a long time ago that getting in all my micronutrients was hard. I’m not huge on veggies and even when I think I’ve done well getting in my greens for the day, I always end up falling short. In an effort to simplify my life, I started drinking daily greens. Daily greens is a superfood drink powder that contains farm fresh greens, wholesome fruits and veggies, and nutrient rich superfoods. I make a daily detox drink with them and it gives me loads of energy, helps my digestion, and controls my cravings.
Drink Half your Body Weight in Ounces a Day
Water is such an important part of staying healthy and
losing weight. If we’re dehydrated
(which most people are, most of the time), it can send confusing signals to our
brains and make us think we’re hungry.
Staying hydrated in good for your skin, helps with digestion, helps
control your appetite, and more. My best
recommendation is to drink half your body weight in ounces each day.
Try Sole Water
Sole water is another easy addition to your day that can reap many benefits. Sole water is water that is saturated with mineral salt. You can learn how to make sole water, how it should be consumed, and read about its benefits here!
Invest in Cute Workout Clothes
Nothing motivates me for a workout more than cute workout clothes. If I feel good, it energizes me and makes me want to crush my workout. If I’m wearing old sweat pants and my husband’s t-shirt, I tend to act as frumpy as I look. Investing in cute workout clothes can make a huge impact on your willingness to go to the gym or even to get in a good workout at home. You can find some of my favorite workout gear here!
Make Working Out Convenient
Convenience is everything when you lead a busy lifestyle. One of the biggest reasons people put on weight in the first place is because they’re busy and tend to take the easy and convenient route. Try finding an app that lets you workout anywhere (I love the virtual gym that comes with FASTer Way to Fat Loss). If you have kids, join a gym that offers childcare. Find a gym that has flexible hours and is close to work or home. Find a workout routine that can be done in your living room. Whatever will make working out more convenient, do it!
Make your Workouts Short and Sweet
It took me a long time to learn this, but the truth is, you don’t need a to do long, crazy intense workouts to lose weight and get healthy. A short workout four times a week is better than a long workout once a week (because you can’t ever find the time). Find workouts that get straight to the point and can be accomplished within 30 minutes or less. Schedule your workouts into your day, or they aren’t going to happen. When you know you only have to commit to 30 minutes, you’re far more likely to stick to your routine and get that workout in. I absolutely love the virtual gym that comes with the FASTer Way to Fat Loss. It has workouts that you can do at home or at the gym, and they can all be accomplished in about 30 minutes!
Don’t Give Up After One Bad Day
We all have bad days when it comes to diet and exercise. Those bad days make it so easy to want to
throw in the towel and give up altogether.
In reality, one bad day isn’t a big deal. It’s not going to make you pack on all the
weight you lost and it’s not going to stunt your progress. However, if you let that bad day turn into a
bad week, and then a bad month, then you have a problem. If you have a bad day, let it but just that…
a bad day. Wake up the next day and
start again fresh!
I hope these weight loss tips and tricks give you some new ideas for jump starting a healthier lifestyle. If you’re looking for a little more guidance, I encourage you to join me for the next round of the FASTer Way to Fat Loss where I’ll be your personal coach and guide you through cutting edge fat loss strategies that can change your life (check out some client success stories here). Registration is currently open for the next round.
#1 It’s really not that complicated. Macros seem like this fancy bodybuilding term that all the buff dudes and bikini babes are counting but truthfully macro counting is important for everyone, even more important for us common folk who want to be healthy, energized, and fit. Macros are SIMPLY your proteins, fats, and carbohydrates. When they are in balance and we are eating the proper amounts of each, we experience better energy levels and more fat loss.
#2 Micro-nutrients are just as important, if not more important, than your macros. Sometimes we get so wrapped up in hitting our macros that we forget about our MICROS (vitamins/minerals). This is why I do not have my clients count their non-starchy veggies. I encourage them to fill up on these babies.!I have never met a person who got fat from eating too much broccoli.
#3 Plan Ahead – In a world of instant gratification, it’s hard when our bodies don’t follow suit. If you want to be successful at anything in life, you can’t be lazy. You will need to take some time, and pre-plan your meals. My Fitness Pal makes it super easy to save and copy meals so you don’t have to enter each meal everyday. If you aren’t pre-planning you will be stuck with too much fat or too much carbs at the end of the night and not being able to hit one without going over on another.
#4 Protein is your most important macro to hit. Protein should be divided evenly throughout the day with each meal. I personally aim for 30g of protein at each meal. Protein is especially important for females and is often the most under-eaten. If you want to build long lean muscle, and have energy, you need to get in your protein. When it is spread out evenly each meal it helps with satiety and hunger cravings.
#5 Flexible Dieting. Do you find it easy to eat super helthy 80% of the time but then the other 20% you just want to not worry about it. Macro counting (or “if it fits your macros”) is the perfect way to add in those fun foods like s’mores, donuts, french fries, McDonalds, and ice cream without messing up your results. When it fits in our macros, it’s fair game.
#6 Alcohol. Logging your drinks properly makes all the difference in your results. It’s also important to know that once you start sipping on alcohol, your metabolism stops for 48 hours so keep the drinks to 1-2 times a week, not 1-2 times a night.
#7 Your friends and family do not need to understand your food plan. Honestly they just don’t. Macros may seem obsessive and if you’re really putting in the effort to hit them properly, you do not need their permission to do this. Stay connected with your online fit community for support.
#8 You do not need supplements. Protein bars, shakes, and BCAA are all great, but truthfully you can hit all your macros without them. I find that I’m less inflamed when I use real food.
#9 Plan ahead when eating out. Look up the nutrition facts and play with your numbers in my fitness pal before you head out for the evening.
#10 Log dinner or restaurant food first. Decide what your going to have for dinner/snack or out to eat first, then work your way backwards to hit the rest of your macros. Do this versus eating all day then going over at night. Sometimes it makes more sense to have smaller meals throughout the day and then save the rest of your macros for your last meal.
#11 It’s not one size fits all. We all fit our macros in different and have different macros to hit. Some people eat all their carbs for breakfast, some people save all their carbs/fats for dinner. Whatever is possible and practical for you is best.
#12 Don’t change your macros too frequently especially if your seeing results. You do not need to change them every time the scale or measurements go down.
#13 When you do decide to change your macros do it slowly. You do not want to do big changes when it comes to your macros. Going up or down 5% is a great pace to go at. Judge your macro changes by your measurements, photos, energy, and sleep, not by the scale.
#14 If you must indulge and go over on your carbs, you can always burn through those in a leg workout.
#15 Get a higher volume of food. Utilize those non-starchy veggies (that you don’t have to log) to keep you full and satisfied throughout the day.
#16 However you decide to weigh your food stick with it and be consistent. If your going to use a food scale, stick with that. If you want to use measuring cups, stick with those. If you measure before cooked or after, it doesn’t matter, just be consistent.
The ever popular mom trend of being a wino and needing wine daily after a long day with the kids is probably a huge reason your hanging onto that stubborn mom pooch. There is a lot of science on how alcohol negatively effects your health and fat burning goals, and the whole one glass of red wine a night is good for you is bull crap. Here’s the real deal in non science terms. ONE glass of alcohol stops you from burning fat for up to 48 hours! YES, you will not be burning any fat for up to 48 hours after drinking alcohol. Now, I’m not saying don’t have a social life because I love a cocktail with my hubby by the pool, but what I am saying is that you need to be smart about it, and pick and choose wisely when you will be engaging versus having a drink on a daily basis. Save the adult beverages for the special occasions to keep your body in fat burning mode.
Macro Counting and Alcohol
If you’ve read any of my other posts or follow me on Instagram, you know that I stay in shape by counting my macros. When it comes to alcohol, you’re most likely falling for the low calorie/low carb gimmicks (think Mich Ultra, White Claw, and Truly). In reality, you’re logging your adult beverages all wrong. Alcohol has 7 calories per gram. Which means it is not a fat or a carb, but you have to log as one or the other. So to all my macro counting babes out there, you need to know how to do this properly so you can still see results!
How to Log Alcohol
Example White Claw 100 calories and only 2g of Carbs….. OR IS IT?
If you do the calculations correctly it is 12.5g of Carbs and 5.5 grams of fat, so you will either need to log as a fat or a carb to be able to enter it into your macros correctly!
Alcohol is the 4th macronutrient, after the main 3 (carbohydrate, protein, and fat). While carbohydrate and protein each contribute 4 calories per gram and fat contributes 9 calories per gram, alcohol contributes 7 calories per gram. So, it’s not quite a fat, but definitely not a carbohydrate either.
I like to use an alcohol calculator to make sure I’m logging things correctly. This is my favorite one (and it’s also an app)!
It’s time to be smart, not silly, when it comes to your favorite adult beverage and start properly tracking and logging. You also need to start choosing when to engage or not engage.
Do you struggle with getting in your workouts everyday? There is one way you can get healthy and keep fat off and that is by simply MOVING! By making a goal of 10,000 steps a day, you can help your body continue to burn fat even if you aren’t hitting the gym. If you haven’t yet jumped on the FitBit band bagon honestly you need too!
Getting in 10K steps a day has incredible health benefits and focusing on your NEAT (non-exercise activity) has a better chance of keeping your fat off than killing yourself in a 30 minute workout daily.
Benefits of 10,000 Steps a Day
What are some of the health benefits for 10K steps a day?
Improves sex drive
Decreases Hypertension (lowers your risk of a heart attack)
Lowers stress levels
Aids in weight loss
Keep Fat Off for good
Simple Tips for Getting in 10,000 Steps a Day
Take the stairs
Park at the back of the parking lot
Take the long way to the bathroom at the office
Set an alarm and go for a 3-5 minute walk every few hours (this is great for those who work at a desk job)
Take a 10 minute walk after meals
Walk the dog
Do the chores (cleaning, mowing, vacuuming, etc., are great ways to get in extra steps)
Walk around the house during commercials
How to Track
There are so many ways to track your steps these days. My favorite is the FitBit, but you can also simply use this app, or get a good old fashioned pedometer. The FitBit is the most accurate and also tracks many other areas of your health including sleep and calories burned.
By logging your macros and getting in 10K steps a day, you can achieve a lot of your health and fitness goals. Walking 10,000 steps a day can burn around 500 calories! Mix that with macro counting and making sure your body is getting the nutrients it needs, and you’ll be on your way to weight loss success without killing yourself in the gym. If you are new to exercise or it has been a while since you worked out getting in 10K steps is the perfect way to get started on your health and fitness lifestyle!
If you’re interested in learning more about macro counting, NEAT exercise, and getting your body into fat burning mode, there are three ways you can join me.
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Join the next round of the FASTer Way to Fat Loss and receive individualized macros calculations, one on one coaching and support, and home and/or gym workout plan, and more. BONUS: Former clients are eligible for VIP after one round of the FASTer Way to Fat Loss.
Losing weight and burning fat doesn’t have to be extreme. Sometimes all it takes is switching up your nutrition and doing something as simple as walking.