Welcome to the 28th edition of the Awesome Health Club newsletter! Whether you're a new or returning member, welcome to the club! At Awesome Health Club, my mission is to help you improve your mind, body, and lifestyle so you can live a long and healthy life.
1. Find Your Strong Why
Motivation is fleeting, but a clear purpose activates the brain’s prefrontal cortex, helping you stay on track. Neuroscience shows that attaching emotional significance to your goals enhances your commitment. Write down your “why”—whether it’s to improve your health, have more energy, or be a role model for your family. Visualize your success daily, pairing it with a specific habit like journaling or reviewing a goal board. If you need help try our Guide to an awesome life workbook.
2. Eat Enough to Fuel Your Body
Under-eating isn’t a long-term solution. Instead, aim for a modest calorie deficit of 10–15%. A balanced diet that includes lean protein, healthy fats, and fiber-rich carbs is crucial for fueling your workouts and supporting recovery. Eating too little can lead to muscle loss and fatigue, so don’t skip meals—ensure each plate has all macronutrients and is portioned appropriately for your activity level.
3. Prioritize Protein
Protein was my biggest ally on my weight loss journey. It keeps you fuller for longer, supports your muscles, slightly increases your metabolism, and helps you reduce those cravings. Try to have some sort of protein with every meal and aim to make protein a staple in your lifestyle.
4. Don’t Remove the Carbs
Carbohydrates replenish glycogen stores, especially after exercise, and support serotonin production for better sleep and mood regulation. Choose high-fiber carbs to stabilize blood sugar and pair them with protein or fats to slow digestion and avoid energy crashes.
5. Focus on Sleep and Stress
Sleep is non-negotiable for weight loss. Inadequate sleep increases ghrelin (hunger hormone) and decreases leptin (satiety hormone), leading to overeating. Stress increases cortisol, which can trigger fat storage around the abdomen. Practice a nightly wind-down routine, such as dimming lights, avoiding screens, and setting the proper environment for relaxation. If it helps, definitely try taking melatonin.
6. Hydrate, Hydrate, Hydrate
Dehydration negatively impacts cognitive performance, energy levels, and even fat oxidation. Drinking water with a pinch of salt and lemon in the morning can restore electrolyte balance and improve hydration efficiency.
7. Add Strength Training (Don’t Only Do Cardio)
Strength training helps sculpt your body, maintain muscle, and boost your metabolism. Combine it with cardio for the best results. And keep in mind that exercising doesn’t have to mean being at the gym 24/7; short and long walks—like 10-minute walks—can also do wonders.
8. Meal Prep and Stay Consistent
Meal prep reduces decision fatigue, a psychological drain that can lead to impulsive eating. Additionally, it helps you stay consistent. Remember, when it comes to weight loss, consistency is key!
9. Have Some Accountability
Social bonds activate the brain’s reward system, increasing dopamine and oxytocin, which enhance habit formation. Share your goals with someone who understands your journey and can provide constructive feedback and be your true supporter. Or hire a coach.
10. Set Realistic Goals and Be Patient
Weight loss is a marathon, not a sprint. The scale doesn’t tell the whole story, so stay focused on building sustainable habits over time. Remember that there are other indicators of progress, such as progress photos, measurements, and health indicators (like bloodwork).
Weight loss isn’t just about numbers on a scale—it’s about understanding your body, building habits that last, and aligning your actions with your goals. These 10 strategies are grounded in science and designed to empower you to take control of your health. As you enjoy the holidays, keep these insights in mind: small, intentional actions today can lead to profound changes tomorrow. And remember, the real secret to success isn’t perfection—it’s consistency. I hope this edition inspires you to take the first step, no matter how small. Here’s to a healthier, happier you—have an awesome week ahead, and I’ll see you next week.
KD
