Bands : linktr.ee/iamnayfit
28 day challenge : Linktr.ee/iamnayfit

❤️Drink water
addition to skin clarity, good hydration can relieve bloating, body aches, headaches, and majorly contribute to weight-loss! Yes, it helps digest food (which is clearly linked to weight-loss) but it also helps you feel full and control cravings.
“So how much is enough and how do I drink it?”
A general guideline is to aim to drink your bodyweight in ounces of water each day.

So for me that would be 175 ounces. Which is a little over a gallon also 10 16 oz bottles!

* start drinking right when you wake up
* don’t try to go from 16 oz/day to 140 oz/day; gradually increase intake
* use flavored water or sparkling water to help reach your goal!
* drink through a straw! (*studies have shown this to be more effective*)

❤️Not eating enough

Everyone’s bodies have a minimum caloric requirement: a certain number of calories it takes just to be alive. This is because your body burns calories even when you don’t exercise! It requires calories to breathe, think, and carry out all of the other internal organ functions your body does on its own.
If you eat below this number, your body essentially starts to panic and holds on to any energy it can, resulting in weight maintenance.
In addition, if you’re trying to tone up or even grow real, big muscles: you need to be eating an appropriate amount of food to fuel that growth.
“But how do I know how much is enough?”
This is the part no one wants to do! You need to get at least a baseline estimate of your caloric requirement, and even further, your macronutrient needs. I suggest starting with my 28 days challenge which includes a macro calculator , to get an idea of how much you should be eating.
Start to log or track your food in a way that works best for you. Do you have to do it forever? No, and you shouldn’t! But if you never get familiar with these numbers and learn to manipulate them, you will forever have a hard time manipulating your body and making progress as well.

❤️Over eating
When you “over-eat,” you’re simply eating more calories than you’re burning on a daily basis. So, if you burn a ton of calories everyday through exercise and physical labor, over-eating is going to be more difficult due to your high caloric burn.
If, however, you have a sedentary job and then come home and sit on the couch and then go to bed, over-eating is going to be fairly easy because you are not burning a lot of calories in
Calculate your numbers (which are based off of things like: age, body stats and activity level) and start tracking your intake to see whether or not you’re over-eating and by how much.

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