AFTER

Dieting is not complex!

•250-500 calorie deficit based on your BMR and expenditure (this can be googled)

-10,000 steps a day

-replace alcohol with kombucha

-STOP BINGING by finding other ways to receive the dopamine it brings

-Do not severely under eat or skinny fat will be the result!

-Protein should be 35% of your diet minimum, 35% should be healthy fats, and 30% carbs (Unless you are trying Ketosis)

-Weekends are not time to feast and undo all the work you’ve done!

-portion control, not restriction

-lifting and gym is not required. But is useful, remember body composition is 80 percent diet, 20 percent gym!

-GET OUTSIDE! (But remember, you cannot outrun a donut) #bodyrecomposition #diethack #healthylifestyle2024