💧 Stay Hydrated

Water plays a big role in fat metabolism and recovery. Aim for at least half your body weight in ounces per day (example: 150 lbs = ~75 oz). Drinking enough water also supports skin health and energy levels.

🍴 Start Meal Prepping

Consistency with nutrition is key. Meal prepping makes it easier to stick to your plan, control portions, and avoid last-minute choices that don’t support your goals. Prepping just 2–3 days at a time is enough to stay on track without feeling overwhelmed. Pick your designated meal prep day each week and stay consistent with it. 

Ex- I meal plan Thursday, I order groceries on Friday, pick them up Saturday, and prep everything on Sunday. This helps break down the process into manageable bite size parts.

Prioritize Sleep

Get 7-9 hours of rest each night. Why it matters: Sleep balances hormones and maximizes fat burning.

Move Daily

Walk for 10-20+ minutes daily. Why it matters: Gentle movement supports lymphatic drainage and fat elimination.

⚖️  Understand Macronutrients

• Protein: Builds and repairs muscle, keeps you full. Think meat, cottage cheese, yogurt.
• Carbohydrates: Your body’s main energy source — needed for workouts, recovery, and brain function. Think fruits, vegetables, root vegetables, and grains.
  • Starchy Carbs: Potatoes, rice, oats, beans, corn — higher in calories, give sustained energy. Please stick to the starchy carbs listed within your Thrive Guide.
  • Non-Starchy Carbs: Leafy greens, peppers, broccoli, cucumbers — lower in calories, nutrient dense, and fill your plate without spiking blood sugar.
  • Both are important! Think of starchy carbs as fuel and non-starchy carbs as nutrient powerhouses.
• Fats: Support hormones and cell health. Think nuts, seeds, oils, and avocados.

👉 Eating all three in the right balance (not cutting one out) is critical to long-term results.

📱 Set Up MyFitnessPal

Tracking helps you stay accountable.

• Download the app
• Add breanna@risingsunchiro.com as friend.
• Change diary settings to “Share with Friends”
• Enter your calorie + macro targets to be approx. 1300 calories, 40% carbs and protein, 20% fat.
• Log meals daily (pre-logging before you eat works best!)
• Track water, snacks, and beverages — every bite counts

Check out these links for videos on how to set up your app:

View macronutrient tracking on free version of app

https://youtube.com/shorts/1vL31Y3Pj_o?feature=share

How to set macronutrient goals on MyFitnessPal 

https://youtube.com/shorts/Ln5A8HZqhBg?feature=share

Instructions to add RSC as a friend on MyFitnessPal 

https://youtube.com/shorts/w3QoDtRZHKA?feature=share

Enable MyFitnessPal Journal Viewing

https://youtube.com/shorts/AX0zG-3Mf2o?feature=share

Common Roadblocks to Watch Out For

🍷 Alcohol

Alcohol can slow down fat loss by adding empty calories and interfering with fat metabolism. 

🥩 Undereating — Especially Protein

Eating too little, especially protein, can stall progress. Protein is essential for muscle recovery, metabolism, and keeping hunger in check. Prioritize 30+ grams of protein per meal.

👉 Staying consistent with these best practices and avoiding common pitfalls will help you get the most out of your InvisaRED journey.

Check out the ‘Fuel Your Glow Cookbook’

This cookbook has over 100+ recipes that align with the meal plan so you can enjoy your food and reach your goals. Cook book is found at the top of the invisaRED portal where your Thrive Guide is located.