I have been on a mission for the last 5 months to try and get into the best shape of my life in a way that is sustainable and long-term.
I wanted to share some things I have found along the way that really help.
1. Increase your NEAT. This is basically step tracking. I did almost no extra cardio these last 6 months, but I always got 10,000–12,000 steps a day. This is while working my teaching job. You can buy the cheapest step tracker you can find and hit that target—you will burn around 400 calories a day just walking.
2. Log your food. Apps make it so easy, and macros, once you play around with them for a few weeks, are really flexible. I eat more lollies now than I did 5 months ago. I just log them and make sure I hit the mark.
3. Water fluctuations mess with your mind, but the law of thermodynamics never lies. If you are tracking, you will get through weeks of zero change on the scales. The body will burn energy, and you just need to manage calories in vs. calories out.
4. No food is bad! As I said before, I can eat anything—I just plan for it early. Going to a birthday party? Log the cake at the beginning of the day, have your cake 🍰, and eat a bit less in other areas. You will have fewer cravings if you budget right.
5. Gym sessions do not have to be long. I go 5 days a week, but no more than an hour at a time. This just adds a few more hundred calories burned.
6. Do not starve yourself! Set your deficit at no more than 500 calories. Anything more will have you crash out. A 300 to 500 calorie deficit for a few weeks, and you will not even notice.
