I have two pictures attached to show some areas that get overlooked on nutrition labels. 4️⃣ The Big 4 Macronutrients This is the basics that people know to check for : Calories - Fat - Carbohydrates - Protein 👇 Here is what most people overlook but are just as important 🥣 Serving size A label might look great from a glance, but if you pour a typical bowl of cereal, you're likely eating 2–2.5x the listed serving. This means doubling all those numbers. ⚖️ Look at weight - In the two cereals example, they are different serving sizes by cup but weigh nearly the same. ‼️This is why weighing your food is always the most accurate 🍭Fiber & Sugar Don't just look at total sugars, make sure you look at added sugars. 🍎Natural sugar comes from whole foods (fruit, complex carbs) and usually includes fiber and nutrients. 🍬Added sugar is sugar that is added in (not naturally occurring) to sweeten the product. This adds no nutritional benefit. ➡️ Example: Did you know that an apple has more grams of sugar than Oreo (34g vs 24g) but an apple is the healthier option. An apple's sugar is natural and comes with fiber and minerals. Every gram of sugar in an Oreo is added. Sugar and carbs alone aren't the enemy. 🙅The Protein Marketing Trap Companies know everyone is looking to get more protein in their diet. So they plaster "high protein" on packaging as a marketing tactic, even on items like pop tarts... 📏Quick rule for confirming if something is actually "high protein" Divide the calories by 10. That's the minimum grams of protein needed to genuinely be considered "high protein." ➡️ Example: 380 calories ÷ 10 = 38g protein needed to be considered an actual high protein product. ❌ In this case of the protein poptart, it only has 10g....not a good source Always cross-check protein claims against sugar content. A "protein" product loaded with added sugars isn't a quality protein source. 🥩 I always recommend prioritizing complete protein sources (chicken, beef, fish, tofu, etc) first.

In case ya'll like a little friendly competition 😉 here is the leaderboard with protein and water intake for the challenge: 🥩 Protein 🥇Haley Saul 🥈Maddy Steadham 🥉Mollie Bowers 💧Water 🥇Haley Saul 🥈Jamie Harvell 🥉Mollie Bowers Great job everyone who is putting in the work 👏🏻

Just want to say im new here and introduce myself. I just started my healthy lifestyle journey and looking for some Faith friends to walk with through this lifestyle change.

Being in a calorie deficit is hard especially when you are a foodie like me and you are dealing with hunger. Not fun, but did you know there are ways you can burn more calories through the day and increase your deficit without eating less food??? Here are some easy things that you can do to increase that deficit: 🔥 Increase Daily Movement I am not talking about exercise or working out, I am talking about our overall daily movement. This is called NEAT (or Non-Exercise Activity Thermogenesis). What does this look like: - Walking more - Taking the stairs instead of elevators - Standing more versus sitting - Park farther away  - Yard work This can add hundreds of extra calories burned per day without logging it on your watch. 🍗 Increase Protein Intake Protein has the highest thermodynamic effect out of all the macronutrients. This means that it requires more energy to burn off protein than carbs/fats. Not only does it help you preserve your muscle (see next point on why this is important), but it also helps you feel fuller for longer. 🏋️‍♀️ Build More Muscle (Strength Training) Remember that lean muscle tissue plays a huge role in your metabolism. More muscle = faster metabolism (which means better results during a fat loss phase). 🥦 Increase Food Volume (Without Increasing Calories) Replace calorie dense foods (foods that are very high in calories and not very filling. Example: Peanut butter, oils, and foods with added sugar) with food that are high in fiber like fruits and veggies. 💤 Improve Sleep People skip this part, but lack of sleep can: - Increases hunger hormones (ghrelin) - Decreases fullness hormones (leptin) - Reduces energy and movement the next day It is easier to be in a deficit when your body is not working against you. Aiming for 7-9 hours of sleep a night is ideal. 💧 Hydration Many people can mistake being hungry with actually being dehydrated. Staying hydrated will help you with your hunger control and Which one of these are you going to implement?