Weight loss is a challenge we all face. In an ever-evolving modern world, it can be very difficult to find fresh food at a good price.


Fast food places on every corner are selling a burger for a dollar, but a head of broccoli can be two or three times that price. It’s an issue with our supply and demand, but it’s a challenge that many people face when they try to eat healthy. 


With varying opinions and decades of conflicting science showing that some diets work better than others, finding what’s right for you can be a challenge.


With that in mind, hands down the best method you can use to achieve greater weight loss is to create balance whenever possible.


Using a balanced diet as our foundation to successful weight loss, let’s break down five of the most important habits you can integrate into your life in order to lose weight and keep it off. 


The 5 Habits

There are way more than five habits for successful weight loss, and many people will find that by making one simple change to their life that they begin to lose weight.


With that said, these are the five most effective habits: 

  • Stay hydrated. This is perhaps one of the most overlooked components of weight loss. Not only is our body made up of at least 60% water, but hydration is important in muscle growth, circulation, and promoting healthy bowel function. 
    • Do your best to drink at least 1/2 ounce of water per pound of body weight daily, PLUS 8. Ounces for every 20 minutes of moderate to intense exercise. This daily consumption of water will help your body to remove toxins, flush out waste, and increase your potential for strength. 
    • Additionally, this habit can stave off food cravings too. Sometimes when you think you’re hungry, you’re actually just thirsty! 
  • Wake up earlier. This is one of the habits that would be beneficial for all of us to aspire to. Waking up early will get your system into a natural circadian rhythm. It also promotes feeling tired enough at night to get to bed at an opportune time to allow you to get enough sleep. 
    • Waking up earlier could help you sleep better, feel more energized, and promote a healthier weight. 
  • Eat more fibrous foods. The average North American gets 1/5th of the recommended daily allowance of fiber. Not only is fiber essential in balancing out your carbohydrate levels, but it is also a crucial element in weight loss. 
    • Decades of science have shown that fiber has unique properties that help to promote healthy digestive cycles, which lead to greater weight management. 
    • Additionally, fiber has also been shown to limit inflammation and be a great tool for recycling cholesterol. 
  • Limit trans fats and saturated fats. Although the debate is open to interpretation, lowering the amount of dietary fat you consume to 15-20% of your total calories will help many people to start losing weight. Aim to keep most of that 15-20% healthy fats, such as olive oil, avocado, nuts, seeds, salmon, and tuna.
    • Why is this? Adapting your diet to a more balanced macronutrient scheme of around 50/30/20 (50% carbs, 30% protein, 20% fat) will help your body to best handle the increased amount of exercise you will likely be committing to in your quest to lose weight. This of course varies by each individual and specific goals, here at Project Fitness, we use a personalized nutrition profile to find your ideal macros. 
  • Increase your daily energy expenditure. This is a fancy way of saying become more active. You don’t need to engage in really difficult workout sessions every day ‒ simply by being more active throughout the day, you will start to increase your energy expenditure and influence weight loss. 
    • Do the simple things, like parking further away at a grocery store, pacing while on a call, doing squats when you brush your teeth or taking the stairs in the office.  

BOTTOM LINE: Successful Habits Instill Positive Lifestyle Behaviors


Your best bet at losing weight is to try out new things. Try eating fresher, unprocessed, foods, and see how your body responds. Try going for more walks and see the difference it makes. Join us for 1:1 or group workouts for added fun, support, and accountability. 


At the end of the day, instilling more active habits and eating fresher foods will be a step in the right direction for successful weight loss.



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12 Sneaky Ways to be Healthy This Christmas

Christmas is notoriously a time to indulge, but don’t let this be the green light to overindulge! You can still enjoy all the festivities of the season and get through the Christmas period without too much impact on your health and waistline. Try our top 12 tips for a healthier Christmas.


A 10- minute workout

Cramming in an exercise class or going for a long run is often out of the question when our calendars are filled with Christmas parties or last-minute shopping. If you’re short on time this December, try squeezing in a ten-minute workout at home. They’ll keep you active without compromising on all the festive fun. Use the exercises from this 12 Days of Fit-mas to keep you moving!


Snack Sensibly

With so much temptation at Christmas, it’s easy to snack on unhealthy treats all too often. Whether it’s at work or at home, cookies and cakes are everywhere. Treat yourself every now and then but try to have healthier snacks on hand, such as browsing through Project Fitness’ recipes. You will barely even notice that you’re missing out and you will FEEL GREAT.


Shop off the pounds

Don’t do all your Christmas shopping online – a 60-minute walk around the shops can burn quite a few calories. You’ll be able to get active all while ticking off your shopping list. Don your mask and enjoy some socially distanced shopping!


Drink Up

And we don’t mean a rum and coke! Make sure you’re drinking plenty of water this festive season. Sipping water regularly throughout the day will help you feel fuller and avoid any mindless snacking.






Get on the Dance Floor

If you’ve not had time to get to the gym, then make sure you get on the dance floor instead. A two-hour Christmas dance party in your kitchen can burn over 600 calories along. You want to be on the “dance floor” all night long.


Make a Swap

Some easy swaps can save you hundreds of calories this Christmas and you’ll barely even be able to notice the difference. Avoid cocktails that are packed full of sugar and switch the tonic in your G&T to an alternative, like a flavored seltzer. You save yourself 40 calories from that swap alone.


Don’t Skip Breakfast

We have been told for as long as we can remember that “breakfast is the most important meal of the day” and for a food reason: the more balanced and satiating the breakfast, the fewer calories you’ll consume throughout the rest of the day. With all the temptation at Christmas, it’s easy to get carried away, and a healthy breakfast is one way to avoid any mindless snacking.


A Walk in the Park

Don’t just collapse on the sofa after your Christmas dinner, try and get the family out for a festive walk. Encouraging everyone to join in. A brisk hour-long walk can burn over 300 calories – they’ll thank you for it later.


Choose Wisely

If you’re in line at the buffet, try and choose sensible options. Avoid the calorific dishes and load up on the veggies. Also practice portion control and avoid going back for seconds. Don’t overfill your plate just because it’s Christmas.


Play a Game

Sitting down to watch a movie won’t burn any calories but playing games will. Get the whole family involved in a game of charades or dancing games on their video game consoles – it could burn over 300 calories per hour.


Don’t Overdo It

Christmas is a busy time of year and we can often do too much. Try not to burn the candle at both ends and make sure you give your body enough time to recuperate and relax. A bit of downtime will go a long way. Read a book, chat with a loved one, refuel.


Indulge a Little

Christmas is a busy time of year and we can often do too much. Try not to burn the candle at both ends and make sure you give your body enough time to recuperate and relax. A bit of downtime will go a long way. Read a book, chat with a loved one, refuel.

Take Back Control

Don’t forget about the upcoming group coaching sessions, Take Back Control, beginning January 3rd, 2021. Don’t miss out, sign up today!

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Free Discovery Call

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