I’m a weight loss coach — I live by these 4 simple wellness rules
These four tips may give you a leg up in your fitness journey.
Jenna Rizzo, a women’s weight loss coach from Georgia, says going on walks five times a week, consuming at least 120 grams of protein a day, staying hydrated and making sacrifices have kept her in good shape for years.
Rizzo has previously gone viral for her 2-2-2 weight loss method and other fitness suggestions.
Walking five times a week
“I’m sure you’ve heard other fitness creators talk about getting steps in before. You may even be thinking, ‘How could something so simple be so beneficial’?” Rizzo mused in a TikTok this week.
“But it really is — in terms of helping you lose weight, helping you maintain weight, your cardiovascular health, your mental health, all of these,” she continued. “I’ve been a fitness coach for over six years now, and this is the most underrated exercise.”
The Physical Activity Guidelines for Americans says adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening a week.
Achieving 10,000 steps — about 5 miles — has long been the daily gold standard, but studies have shown that you can still experience benefits walking a lot less.
Experts suggest making your walking routine more challenging by moving to the tune of a fast-paced song, switching it up with intervals, incorporating strength training and taking hilly routes.
Eating 120 grams of protein a day
“So back when I first started college, I had a guy tell me that if I ever ate protein outside of, like, just finishing a workout, it would be stored as fat,” Rizzo lamented. “I’m not sure why I ever listened to him.”
Now she consumes 120 grams of protein a day. Rizzo has previously shared that she cooks chicken thighs, steak and shrimp in large batches every few days.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.
It’s best to consult with a medical professional on the right protein plan for you. Recent research has found that eating too much protein can increase the risk of heart attack and stroke.
Timing your protein intake may also be key to reaching your health goals.
Staying hydrated
“I drink water like it’s my job,” Rizzo enthused. “The amount of people that walk around chronically dehydrated is insane, and in my opinion, water keeps you young.”
Rizzo pointed to her forehead and said her “biggest flex” is that she doesn’t use Botox, she’s just well-hydrated. She said if her forehead “looks like a stack of pancakes” she can tell she needs to drink more water.
Eight 8-ounce glasses of water a day has been the age-old hydration rule, but hydration needs vary based on age, activity level and climate, among other factors.
Making sacrifices
Rizzo says sometimes you have to sacrifice fun in the greater pursuit of optimal health.
“If ‘present me’ impulsively wants something, whether that be a piece of cake or to skip my workouts or to stay up late or grab a couple of drinks, I may do it, but I know ‘future me’ is going to pay for it,” Rizzo explained.
“And yes, that may be fun, and I make memories,” she continued. “The majority of the time I’m going to say no because I know what I want for myself, my future self, and if those things don’t align to what I want, I will say no to them.”