👉BECOMING YOUR FITTEST EVER ebook in Bl0. How to hit daily high protein goals as a busy vegan fitness mom. #highprotein #protein #vegan #plantbased #moms #fit

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Whether you want to lose 10 lbs worth of fat or 50 lbs of fat, the steps are the same. The difference is the amount of time it will take. Notice I said lose fat. Not weight. Losing weight can include losing the weight of muscle, bone and water weight. So here’s 3 practical steps to losing fat, while preserving muscle and bone mass. STEP 1: 👉Be in a calorie deficit. Unless you’re exercising all day long to burn massive amounts of calories (which is not likely), the best way to do this is through your food intake. Remember, ALL calories count! Those bites off your kid’s plates, that Starbucks drink with the whipped cream and caramel drizzle for 600 calories, the I’m going to just eat a couple of my husband’s fries because I didn’t order my own (totally guilty 😂), that bag of almonds stashed in your desk that is healthy but easy to over consume on in regards to calories, etc, etc. All the extra bites add up! So first of all, get mindful with your eating and adopt the mantra of “every bite counts.” Secondly, know the estimate of your calorie deficit range. An easy way to do this for someone with an average sedentary lifestyle is to multiply your goal weight in lbs by 12. Eat within a -/+ 200 calorie range of that number. For instance, if your goal weight is 140 lbs, 140x12= 1680 calories. Aim for 1480-1880 calories per day, CONSISTENTLY OVER TIME. Make those calories count too with whole foods vs. processed foods. ⭐️IMPORTANT BONUS TIP: make sure you eat enough grams of protein within your calorie deficit. This will help to make sure that the weight you’re losing is weight from fat loss, not muscle loss. It will also help you to feel full longer. Aim for a daily amount of 0.8 grams per pound of your goal bodyweight to start. So again if your goal weight is 140 lbs, 0.8x140 = 112 grams of protein per day. STEP 2: 👉Wear a step tracker & aim for 10k steps per day. This is an activity that most people, no matter age or fitness level can do. STEP 3: 👉Strength train 3-5x per week and watch the magic happen! 💪🏻Want more help? Get my strength program and fat loss meal plan in BIO LINK. #fatloss #fatlosstips #weightloss #loseweight #howtoloseweight

This ab circuit is one of my favorites. To make it even more challenging, add weights where applicable. Make sure your abs are doing the work and not your legs and hip flexors by contracting and holding your abs tight. Squeeze, squeeze, squeeze! 👉Don’t forget to check out my Bl0 Ilnk for all kinds of good stuff! #abs #absworkout