Make me a check list of weekly habits that i must incorporate in my week to lose weight and start weighting 67kg´s

To lose weight and work towards a goal of 67 kg, here is a checklist of weekly habits based on advice from Huberman Lab featuring Andrew Huberman and his guests:

1. Exercise Routine:

   • Resistance Training: Aim for at least two days a week. Simple bodyweight exercises like air squats and yoga poses can be effective 1.
   • Cardiovascular Exercise: Include moderate activities like walking for 30 minutes, five days a week 1.
   • Zone II Cardio: Engage in longer duration, low-intensity aerobic activities. This can supplement your other exercises 2.

2. Dietary Adjustments:

   • Protein Intake: Increase your protein intake to about 1.6 grams per kg of body weight daily. This can aid in fat loss while preserving lean muscle mass 1.
   • Consistent Meal Planning: Identify and stick to a dietary plan you can maintain long-term. Find a form of dietary restriction that feels least restrictive to you, whether it's low carb, intermittent fasting, or another method 3.
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       Protein and Exercise Impact

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       2

       Habit Formation Insights

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       3

       Weight Loss Challenges

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       4

       Rapid Weight Loss

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3. Behavioral Strategies:

   • Habit Formation: Integrate habits you can consistently follow at least five to six days a week. This adds structure and improves adherence to your weight loss plan 2.
   • Avoid Overcompensation: If you miss a workout or healthy meal, don't try to compensate excessively the next day. Just return to your plan without guilt 2.

4. Long-term Commitment:

   • Progress Tracking: Regularly track your progress and adjust your routines as needed. Focus on sustainable lifestyle changes rather than temporary diets 3.
   • Rapid Loss Caution: While rapid weight loss can be motivating, aim for a balanced and sustainable pace to avoid rebound weight gain 4.

Incorporating these habits into your weekly routine can help you sustainably approach your weight loss goals. Always consult a healthcare provider before making significant changes to your exercise or diet.