Brandon Sundwall @BrandonSundwall

Tracking food is the best way to lose bodyfat. But it’s not for everyone. Here are 21 strategies for fat loss that don’t require you to track what you eat…

Rule #5: get enough sleep. Lack of sleep disrupts hormones that regulate hunger and satiety, leading to overeating and weight gain. Aim for at least 7 hours of sleep every night to support weight loss.

Rule #4: 30 minutes a day of elevated heart rate. Walk while you take calls, hit the weights or take a class. Do this daily.

5 rules that successful dieters follow...#2 will surprise you...

Feeling burnt out? 1. How’s your sleep? 2. When the last time you took a day off? 3. How much sunlight did you get yesterday? 4. When’s the last time you exercised?

Saying “I can’t” is just saying “I won’t” without accepting responsibility. Set boundaries but own them.

People treat their health like their retirement accounts. “I’ll get to it someday” only works until someday comes and it’s too late. Don’t end up sick or broke or both.

Two hours on Sunday can set you up for success all week. 1. Nutrition - meal prep 2. Training - plan your sessions on your calendar 3. Mindset - 15 minutes journaling, writing goals for the week and making to-do lists Netflix will forgive you for your absence 😉

Three things healthy individuals do daily. 1. Sleep 7-9 hours 2. Move for at least 10% of waking time 3. Eat within Calorie expenditure Are you checking all three boxes?

Money and bodyweight maintenance make a good metaphor. Eat more than you need and you gain excess weight. Spend more than you make and end up in debt. Moderation and long term planning apply to both.

5. Finding a team of experts who can provide advice and support throughout the process. #ExpertAdvice #ConsistentWeightLoss

4. Tracking progress with goal setting and weigh-ins. #Goalsetting #ConsistentWeightLoss

5 things that make our Virtuo clients more successful than they ever been at losing weight and keeping it off long term.

This is the pandemic that no one is preventing. Our healthcare system treats the outcomes of obesity while failing to invest adequately in preventative measures. We must do better.