Let's Get Physical (SundayX)

Coffee time ☕ ✨

Let's get physical 🎶 this SundayX✨

(This isn't all about exercise but I liked the hook. Being more active is one place I fall short though so it fits. 😂)

Yesterday, I realized it was time for me to evaluate my habits & intake again to come up with a plan to get back on track. 

I blamed the sweats I was wearing every day, it's not them...it's me. 

I have to do better for myself. 

These are the items I take inventory on and make changes where needed: 

Here are ten evidence-based actions that can lead to weight loss, focusing on sustainable and healthy approaches:

Create a Calorie Deficit - Eat fewer calories than you burn daily, aiming for a moderate deficit (500-750 calories) through portion control or tracking.  

💡(I was going over on the calories-no deficit)

Eat More Protein - Include lean protein (chicken, fish, eggs, tofu) in meals to increase satiety, preserve muscle, and boost metabolism. ✅(On track here) 

Increase Fiber Intake - Consume high-fiber foods (vegetables, fruits, whole grains, legumes) to stay full longer and improve digestion.

✅(On track here)

Limit Processed Foods - Reduce intake of sugary snacks, fast food, and refined carbs to lower calorie consumption and stabilize blood sugar. 

💡(We limit them but more has crept into our diet lately)

Stay Hydrated - Drink water throughout the day (aim for 8-10 cups) to curb hunger and support metabolic function.

✅(On track)

Exercise Regularly - Combine cardio (e.g., walking, cycling) and strength training (e.g., weights, bodyweight exercises) for 150-300 minutes weekly to burn calories and build muscle. 

💡(This is the main one I need to improve, I've fallen way short here.)

Practice Mindful Eating - Eat slowly, avoid distractions, and listen to hunger cues to prevent overeating.

💡(I have to fix this, I've gotten back into a habit of eating while I work & not being mindful.)

Get Enough Sleep - Aim for 7-9 hours of quality sleep nightly to regulate hunger hormones and reduce cravings. 

💡(Always room for improvement here, always been a struggle for me 😂)

Manage Stress - Use techniques like meditation, yoga, or journaling to lower cortisol levels, which can trigger overeating. 

💡(Can always be improved.) 

Plan Meals Ahead - Prepare balanced meals and snacks in advance to avoid impulsive, unhealthy choices.

✅(We cook on Sundays with the week in mind.)

Consistency matters more than perfection. Lack of consistency is where I strayed. I will fix this!!!

No. 1 goals set today:

Going for a walk every day. 

Drive proceed food out of the house. 

Stop eating while I'm working & mindlessly consuming. 

How are your daily habits for health?

Any tweaks needed like me? 

We have to keep our human OS running optimally.✨

© April 13, 2025 | baccusbee