10/05/2026
3 simple changes to get yourself looking & feeling better this summer ๐โ๏ธ
Which one resonates most with you? ๐ค
1๏ธโฃ Base meals around PROTEIN & FIBRE ๐๐ฅฆ
2๏ธโฃ Increase your steps & add weight training ๐ถ๐ผโโ๏ธ
3๏ธโฃ Prioritise sleep & recovery ๐ค
๐ญ ๐๐ฎ๐๐ฒ ๐บ๐ฒ๐ฎ๐น๐ ๐ฎ๐ฟ๐ผ๐๐ป๐ฑ ๐ฃ๐ฅ๐ข๐ง๐๐๐ก & ๐๐๐๐ฅ๐ ๐๐ฅฆ
You want to lose fat NOT muscle
Eat a source of lean protein at every meal, aiming for around 25g per meal
This will help you stay fuller for longer, and help you maintain as much lean mass as possible, even in a calorie deficit
Go to town on green veg & salad for your fibre, minerals and vitamins. Food volume makes a big difference when you need to be in a calorie deficit
๐ฎ ๐๐ป๐ฐ๐ฟ๐ฒ๐ฎ๐๐ฒ ๐๐ผ๐๐ฟ ๐๐๐ฒ๐ฝ๐ & ๐ฎ๐ฑ๐ฑ ๐๐ฒ๐ถ๐ด๐ต๐ ๐๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด ๐ถ๐ผโโ๏ธ๐๐ผโโ๏ธ
Moving your body on a regular basis is one of the key ways to improve your overall physical and mental health
The more you move, the more motivated youโll feel to eat well, and the more energy youโll have
Set yourself step target of 8k per day, and aim for 12k on โgoodโ days
If you donโt already, start weight training minimum of 2x per week & ideally 3x a week to tone up & improve your metabolism
๐ฏ ๐ฃ๐ฟ๐ถ๐ผ๐ฟ๐ถ๐๐ถ๐๐ฒ ๐๐น๐ฒ๐ฒ๐ฝ & ๐ฟ๐ฒ๐ฐ๐ผ๐๐ฒ๐ฟ๐ ๐ค
Being tired actually makes us hungrier, our hunger hormone Ghrelin increases when we havenโt had enough sleep, so being tired really does make you hungrier
Give yourself a sleep schedule that allows you an 8hr sleep window, and aim to go to bed and get up at roughly the same time every day.
Everything is easier when youโve had enough sleep, and being tired makes you hungrier and more likely to experience, and given in to cravings
๐๐ข ๐ฌ๐ข๐จ ๐ก๐๐๐ ๐ฆ๐ข๐ ๐ ๐๐๐๐ฃ ๐๐๐ง๐ง๐๐ก๐ ๐ฆ๐ง๐๐ฅ๐ง๐๐?
๐ ๐๐๐ฉ๐ ๐ง๐ช๐ข ๐ญ-๐ญ ๐ข๐ก๐๐๐ก๐ ๐๐ข๐๐๐๐๐ก๐ ๐ฆ๐ฃ๐ข๐ง๐ฆ ๐๐ฉ๐๐๐๐๐๐๐ ๐ฉ๐ผโ๐ป
๐๐๐ง ๐ ๐ฃ๐๐ฅ๐ฆ๐ข๐ก๐๐๐๐ฆ๐๐ ๐ฃ๐๐๐ก, ๐๐๐๐๐ฌ ๐ฆ๐จ๐ฃ๐ฃ๐ข๐ฅ๐ง & ๐๐๐๐ข๐จ๐ก๐ง๐๐๐๐๐๐ง๐ฌ ๐ฏ
๐๐ ๐ ๐ ๐๐ข๐ฅ ๐ ๐ข๐ฅ๐ ๐๐๐ง๐๐๐๐ฆ! ๐ง
