Also check @lossmorewighet . Here’s EVERYTHING you need for weight loss... - The more of this you implement into your life, the closer you’ll get to your weight loss goals. - - NUTRITION - ✅ Calorie deficit. This is NON-negotiable. Take your target weight in lb and multiply by 12. Eat that many calories per day. - ✅ 80% nutritious, 20% less nutritious food. The 80% fuels exercise, fuels recovery, and makes you feel “healthy”. The 20% keeps you sane and lets you be social. - ✅ Protein with every meal. Protein reduces appetite and preserves lean muscle. Aim for 1g protein per lb of your target bodyweight. - - TRAINING - ✅ Strength train, 2-4x per week. During this pandemic, basic bodyweight workouts are fine. It’ll ensure you don’t lose muscle while losing weight - basically, you keep your shape and don’t end up looking skinny-fat. - ✅ Cardio, 1-2x per week for 30-60 minutes. DON’T track the calories burned; just work hard. DO NOT RELY ON CARDIO FOR WEIGHT LOSS RESULTS. - - N.E.A.T. - Do more of the following 6-7x a week to burn a few more calories: - ✅ go on walks, aiming for 7K+ steps per day - ✅ take the stairs - ✅ leave your car at home - ✅ do yard work - ✅ get a standing desk - ✅ go hiking - - RECOVERY - ✅ 7+ hours’ sleep nightly. Adequate sleep balances out hunger hormones and allows you to recover from exercise. - ✅ 2-4L water daily. For better gym performance and hunger control. - ✅ Massage: 1-2x per month. - ✅ Yoga (or stretching) 1+ per week. - ✅ Meditate. 1+ minutes daily. - ✅ Foam roll. Daily is fine. This is a very budget-friendly form of massage. - - Please feel free to SHARE this post if you found it helpful. - #rosentrain #weightlossguide #fatlossguide #weightloss101 #howtoloseweight #cheatsheet #caloriedeficit #exerciserecovery #recoveryprotocol #fatlosstip #fatlosstips #howtolosefat #workoutforweightloss #weightlosscommunity #proteinintake #flexibleeating #flexiblediet #flexibledieter #strengthtrainingforfatloss #weightlosshelp #weightlossadvice #fatlosshelp #fatlossadvice #weightlosscheatsheet #weightlosstip #weightlosstips #nonexerciseactivitythermogenesis #nutritiontip https://www.instagram.com/p/CGzuUwRAHqZ/?igshid=1garlr8w1kj79
