1. Collagen protein powder.
  2. Weigh food before you cook it. You will get the most accurate reading in foods rawest form. Once olive oil is added/oils will change the weight/calorie content as well as seasoning which soaks the water up. The meat will be a different weight and size than what the package states. Also a rule of thumb is woman typically weigh out 4 oz as a portion and men 6 oz, unless you are counting MACROS ect.
  3. Watch Sodium intake. Our daily sodium intake should be 1500 mg – 2250 mg for an entire day. 1 tsp of table salt is equal to 2300 mg of sodium. Do you ever feel like your clothes feel tighter after processed/fast food or when you go on a walk your fingers swell up? You are feeling the effects of sodium.
  4. Drink your body weight divided by 2 in ounces a day. If you weigh 140 lbs (140/2 = 70) You should be drinking 70 ounces at minimum in water a day. Take into consideration how much you sweat as well and add a little more water into your daily routine.
  5. Shop the perimeter of the grocery store, not the aisles. Grocery shopping can be hard and confusing to what’s healthy and what’s not. If you shop the perimeter, you are shopping produce (fruits/veggies, meats, eggs, dairy, ect.) Everything down the aisles have some form of artificial sweeteners, dyes, additives, chemicals, ect. Buy food in it’s rawest form to eat clean.
  6. Measure your serving of fat into 100 calorie portions unless you are eating Keto. Fat’s are 9 calories per gram, so higher fatty foods will be higher in calories. Most of the population can’t lose weight for this reason alone. They eat high fat and high carb diets with low protein intake. Carbs is our main source of energy. Fat can be replaced as our energy source, but we need high carbs low fat or high fat low carbs to be successful in weight loss or weight management. Think of splitting fats into 100 calorie portions. 1/3 of an avocado is 100 calories, 12 almonds is 100 calories, 1 TBSP is 100 calories, 2 egg yolks is 80 calories. You got this!!!
  7. Eat .08 grams of protein per 1lb of body weight OR 1 gram of protein per 1 lb of body weight to help grow lean muscle, rebuild our muscle fibers, and to feel full longer which can aid in weight loss.

Let me know if you have any questions. Health is wealth. Keep striving to be a better version of yourself everyday.