Begin with a 12-hour fasting window, and gradually increase it to 14, 16, or even 24 hours to boost your weight loss results. This natural calorie reduction will help you get into a healthy rhythm.
Aim for 50 grams of protein per meal to keep you full, rev up your metabolism, and preserve those hard-earned muscles. Easy ways to hit your protein goal include:
- 2 scoops of whey protein
- 6 ounces of chicken breast
- 8 ounces of steak
- 10 ounces of fish
Make walking a habit by aiming for at least 10,000 steps per day. This will help you burn around 500 calories. To supercharge your results, try increasing your daily step count to 15,000-20,000.
Hit the gym 3-6 times a week and challenge yourself with weights that make you feel uncomfortable but not overwhelmed. This will help you maintain muscle mass while you're losing fat.
Sleep is essential for weight loss and overall well-being. Follow these simple rules to set yourself up for success:
- Avoid caffeine 10 hours before bedtime
- Don't eat anything 3 hours before bed
- Stop drinking fluids 2 hours before bedtime
- Avoid screens with blue light 1 hour before bed
By incorporating these habits into your daily routine, you'll be well on your way to achieving your weight loss goals.