Project Fit and Fabulous

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1. Lifestyle change is vital  

Embrace a holistic approach to wellness that focuses on sustainable lifestyle changes rather than quick fixes.

2. Realistic weight loss goals  

Aim for a gradual weight loss of 1-2 lbs per week, which is healthier and more sustainable.

3. Focus beyond the scale  

- Overall well-being: Pay attention to how you feel inside, including improvements in:

  - Energy levels

  - Sleep quality

  - Exercise endurance

  - Daily activities (e.g., walking up stairs without getting out of breath, playing with your children)

4. Monitor your progress  

- Inches lost: Track your progress through measurements and how your clothes fit. Ask yourself:

  - Are you fitting into clothing you previously couldn’t wear?

  - Do you look and feel better in your clothes?

- Health improvements: Notice any decreases in key health metrics, such as:

  - Blood pressure (HTN)

  - A1C levels

  - Cholesterol levels

5. Stay active  

Incorporate regular physical activity into your routine, which not only aids in weight loss but also helps manage stress levels.

6. Patience is key  

Remember, the weight didn’t come on overnight, so practice patience during your weight loss journey. Focus on the gradual changes that lead to long-term success.

Health risk associated with being overweight, obese, and Smoking

Overweight, BMI > 25-30

Obesity, BMI >30

-Heart disease

-HTN

-DM

-Cancer

-Bladder issues

Two Most Common Leading cause of death in women according to the CDC

-Heart disease

-Cancer

10 Ways to Lose 10 lbs

1. Eat Healthy
   
   • Avoid or limit fast, fatty, and fried foods.
   • Prepare meals at home.
   • Avoid late-night snacking.

1. Stay Hydrated
   
   • Drink at least 6-8 glasses of water daily.
   • Benefits include improved hydration, healthy hair, skin, and nails.

1. Exercise Regularly
   
   • Aim for at least 3 workouts per week, lasting 20 minutes or more.
   • Options include:
     • Online workouts (YouTube)
     • Beachbody workouts
     • Gym membership
     • Pilates
     • Cardio activities (bike riding, treadmill, aerobics)
     • Strength training
   • To effectively see results in lean body mass, combine cardio with strength training.

1. Maintain Consistency
   
   • Keep moving throughout the day.
   • Fuel your body with healthy food choices.

1. Prioritize Sleep
   
   • Aim for at least 7 hours of sleep each night.
   • Tips to improve sleep:
     • Avoid drinking fluids 2 hours before bedtime.
     • Avoid caffeine after 2 PM.
     • Limit late-night scrolling on social media.

1. Limit Processed Foods
   
   • Avoid items high in sodium and added sugars.
   • Always read food labels on packaged items to prevent weight gain.

1. Cut Out Sugary Beverages
   
   • Reducing these drinks can help shrink your waistline.
   • It may decrease your chances of chronic illnesses like diabetes and help lower your A1C levels.

1. Incorporate Movement at Work
   
   • If you work remotely or sit at a desk, get up every 45 minutes to walk for at least 10-15 minutes.

1. Practice Moderation
   
   • When dining out, review the menu ahead of time and choose healthy options like grilled or baked proteins and veggies.
   • Share appetizers when dining with others.
   • Ask for a carryout box to save half of your meal for lunch the next day.
   • For every alcoholic beverage consumed, drink one full glass of water.
   • Have a healthy breakfast and light lunch to avoid overeating at dinner.

1. Be Proactive About Your Health
   
   • Follow the guidelines above to see noticeable changes in your body.
   • Remember, small changes can lead to significant results over time.

Being realistic about your health journey is vital!