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Hey fitness nerds!

Thank you all 86,216 of you!

Ever lost weight only to watch the pounds creep back on?

You're fighting biology, but don't worry there are ways to win this battle.

Read 🔽 below! 

⚖️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why Does Your Body Regain Weight So Fast (AND How to Prevent It)

• Article Explained Simple: Biological VS Actual Age

• Top 3 Things to Get Over a Flu Fast

• Healthy High Protein Bagel with Salmon Recipe

Why Does Your Body Regain Weight So Fast (AND How to Prevent It)

Weight regain isn't a failure, it's biology. After weight loss, your body fights to return to its previous weight through various mechanisms:

Metabolic adaptation decreases calorie burning by up to 15%. Your hunger hormones increase while fullness hormones decrease, creating persistent hunger. Your body becomes more efficient at storing fat, even on the same calorie intake.

Prevent regain with these strategies:

• Maintain strength training to preserve muscle mass and keep metabolism higher. Protein intake should remain high (1.6-2.2g per kg body weight) to support muscle and increase satiety.

• Implement reverse dieting by gradually increasing calories: typically 50-100 per week. This allows your metabolism to adjust without rapid fat gain.

• Accept a slightly higher maintenance weight than your diet low point. Often 2-3kg higher due to restored glycogen, water, and food volume.

Consistent habits matter more than perfection.

Regular weigh-ins help catch small regains early before they become significant. Physical activity should remain high, aiming for 7,000-10,000 steps and 3-4 workouts weekly.

Avoid the "diet's over" mindset. The habits that got you results must become your lifestyle.

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Article of the Week

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Top 3 Things to Get Over a Flu Fast

For the past week, I’ve been ill with the flu, and these 3 things helped me immensely to get through it fast and ease the symptoms.

1. Hydrate aggressively
   
   Fevers, sweating, and respiratory symptoms cause significant fluid loss. Dehydration worsens symptoms and slows recovery.
   

   Drink at least 3 litres of fluid daily. Water is essential, but electrolyte drinks help replace lost minerals. Hot tea with honey soothes throat pain while supporting hydration.
   

   I aim for a glass of fluid hourly while awake. It dramatically speeds up recovery time.
   
   

2. Prioritize quality sleep
   
   Sleep activates immune functions critical for fighting viral infections. Even one hour of sleep deprivation can reduce natural killer cell activity by 70%.
   

   Create optimal sleep conditions: cool, dark room; no screens 1-2 hours before bed; consistent sleep schedule.
   

   If nasal congestion disrupts sleep, try elevating your head with extra pillows and using saline nasal spray before bed.
   
   

3. Consume zinc and vitamin C early
   
   Zinc lozenges can reduce flu duration by up to 40% when started within 24 hours of symptom onset. They work by preventing viral replication in the throat.
   

   Vitamin C supplementation (1000mg divided throughout the day) supports immune function and can reduce symptom severity.
   

   Foods rich in zinc include pumpkin seeds and seafood. Vitamin C sources include citrus fruits, bell peppers, and leafy greens.
   

Vote below to choose the diet for next week’s recipe

Healthy High Protein Bagel with Salmon Recipe (makes 1 serving)

This protein-packed breakfast delivers omega-3 fatty acids, complete protein, and sustained energy.

Perfect for post-workout recovery or a satisfying weekend breakfast.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 390 kcal

• Protein: 32 g

• Carbohydrates: 42 g

• Sugars: 5 g

• Fat: 12 g

The Ingredients

• 1 whole grain or high-protein bagel

• 100g smoked salmon

• 30g reduced-fat cream cheese

• 1 tablespoon capers, drained

• 1/4 small red onion, thinly sliced

• 1/2 lemon, juiced

• 1 teaspoon fresh dill, chopped

• Black pepper to taste

• Optional: 1/4 avocado, sliced

• Toast the bagel until golden brown.

• Mix cream cheese with lemon juice, dill, and black pepper. Spread on both bagel halves.

• Layer smoked salmon evenly on both halves.

• Top with red onion slices and capers.

• Add avocado if using, and finish with an extra squeeze of lemon juice and fresh dill.

For extra protein, add a poached or soft-boiled egg on top.

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