The “magic pills” of weight loss…

• Go beyond weight tracking. You can track your waist, hip arms thighs and even neck circumference in the ISF app. Use this feature to see how your measurements change over time as you lose weight and gain muscle.  

• Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores AND trigger those feel good endorphins

• Eat a well-balanced diet. Eat a diet high in complex carbs, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Limit added sugars to less than 60 g per day and alcohol since these nutrients will more likely end up as visceral fat. Load up on fiber 25-30 g per day for females 30-35 g per day for males

• Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest use sleep hygiene habits that work for you. use meditation or yoga to calm your mind. Remember, it’s not just about your health;

• RELAX this journey is about sustainability and consistency and it’s about your happiness, too.