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Jessica C • October 11, 2021

The Ultimate 2-Step Plan To Achieving Your Fitness Goals

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The amount of misinformation available can make getting in shape overwhelming. You can google how to lose weight and find anything: drink lemon water, try keto, intermittent fasting, or another magic pill. But, in the end, you’ll find that these methods don’t work for you, and you’ll be back where you started.


In reality, are any of these options sustainable? Can you take a pill forever? Can you load your body with fats without dealing with severe consequences? The answer is no. Did you know that it doesn’t have to be this complicated? If you cannot hire a coach but want to start getting results, these are my top 2 recommendations: 1. Eat a high-protein diet, and 2. walk, and get your steps in. You might be thinking: Are you serious? Eat and walk?


Let’s discuss why these two methods work!

Step 1: A High Protein Diet

First, what are proteins? Proteins are  large, complex molecules that play many crucial roles in the body. They consist of many building blocks called amino acids. Our bodies use these to grow and repair body tissue. Some examples of protein are chicken, turkey, eggs, fish, beef, beans, greek yogurt, nuts, etc.  

Losing weight and losing fat are two very different things. The goal is not to lose weight since weight loss can include water loss , muscle loss, and fat loss. Instead, we want to lose fat since this can allow us to retain our muscle mass. That is why a high-protein diet is so essential. 

Consuming a high-protein diet will help you lose fat while maintaining or building muscle, even when you’re in a calorie deficit. If your goal is to lose fat, you are more likely to stick to your diet if you can easily adhere to your calorie intake. In addition, a high-protein diet should help you feel full and limit your hunger. To learn more about incorporating protein in your diet, check out my Macronutrient Guide here. 

A wooden cutting board topped with eggs , beans , bacon , tomatoes and guacamole.

Our bodies spend more energy processing dietary protein than it does carbohydrates. To help you understand this concept, notice what this Men’s Health article states: “Eating 100 calories made up of protein will allow your body to burn about 20 to 30 of those calories while processing the protein. Compared to 100 calories of carbs, your body will burn only about 5 to 10 calories from carbs.”


Processing protein is much more expensive than carbs. However, you will burn more calories by just including higher protein foods. So, how much protein should you eat? When it comes to protein, I suggest aiming for at least 30g of protein per meal. Yes, 30g during breakfast, during lunch, and dinner. When it comes to snacks, you want to make sure that these are also high-protein.

Try to include snacks that will guarantee at least 15g of protein. Greek yogurt, cold cuts, a protein bar, or a protein shake can be excellent options. Your body will receive a minimum of 120g of protein when you do the math.

Step 2: Walking (getting your steps in)

Why do we want to include this activity daily? Walking can allow you to burn calories without putting stress on your body. Walking or getting your steps in can be done every day without the need for recovery. Walking will give you an energy and mood boost, increase cardiovascular fitness, and, like mentioned before, less stress on your joints. For this reason, I highly recommend aiming for higher steps.

A person is walking across a wooden bridge.

Why do we want to include this activity daily? Walking can allow you to burn calories without putting stress on your body. Walking or getting your steps in can be done every day without the need for recovery. Walking will give you an energy and mood boost, increase cardiovascular fitness, and, as mentioned before, less stress on your joints. For this reason, I highly recommend aiming for higher steps.


 For example: suppose your watch shows 3,000 steps on average each day, aim for 4,000 steps a day. Gradually, increase your goal to 8-10k steps a day. This will help you burn calories throughout the day.


The average person burns 400 to 500 calories every day when they walk 10k steps. But, how can you walk 8-10k steps every day? 

Let me give you some tips:

  • Walking or getting higher steps doesn’t necessarily mean walking at the park. You can do this by simply moving, and merely moving counts towards your steps. If you have a sedentary job, aim to get up every hour ( yes, set a reminder on your phone ), stretch your legs, walk to the bathroom, or do a light jog. If it is possible, stand while you work instead of sitting. 
  • When you’re looking for a parking spot, park a little farther so that you can increase your steps. 
  • You may want to get up and walk while you scroll on social media and read the news rather than sitting while doing so. 
  • Performing your household duties will keep you active and increase your steps.
  • Take a walk every day for 20 minutes. Alternatively, you could divide the 20-minute walk into four five-minute walks.
  • Move your body! Play some music and dance.

The goal is to make sure you are moving your body enough. This allows you to burn calories throughout the day consistently. In addition, keeping track of your steps will help you create awareness. It will help you determine if you spend too much time sitting. Movement is medicine for our bodies.

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Could you incorporate this 2-step plan to achieve your fitness goals? Since we all eat and have plenty to do, I assume your answer is yes. You can begin seeing positive results by just eating a high-protein diet and walking. The process of losing weight and achieving health goals doesn’t have to be complicated.

 

Commit to one month of practicing these healthy habits. I can’t wait to hear about your journey!

Don't forget to share!

Jess Chambers

NASM-CNC, BCS, CPT

@Lifthealthybyjess

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