Orientation: Best Practices for InvisaRED Success

đź’§ 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.