100 Days Until Summer – What Can You Change Before the Holidays? A Plan for Better Fitness and Health!

100 days – is that a lot or a little? When it comes to improving fitness, health, and well-being, it’s actually quite a bit! With good planning and consistent action, you can make real changes. Do you have Fitatu? Awesome! It will be your best assistant on the way to a better body. Ready for the “operation summer” plan? Let’s go!

Summer is approaching fast, and you want to feel great in your body? It’s not too late! 100 days is the perfect time for real changes that will bring visible results. It’s not about drastic diets or torturing yourself at the gym – the key is consistency, a sensible approach, and tools that will help you stay motivated. Luckily, Fitatu is not just a calorie tracker – it’s a comprehensive support system that will help you achieve your goal without unnecessary sacrifices. Check out what you can do over the next 100 days!

Days 1-30: Analysis and First Changes

Start by taking a close look at your habits. What are you eating? How much do you move? How well do you sleep? Use Fitatu to track everything for a week without making any changes – this will help you see where there’s room for improvement. Then, start taking action:

Set a realistic goal in Fitatu – do you want to lose weight, gain weight, or maintain your current weight? Don’t expect too much from yourself at first. A healthy weight change is around 0.5 kg per week.

Start planning your meals! In the app, you can create meals by selecting your favorite ingredients. You also have the option to use ready-made meal suggestions from the Fitatu meal catalog. If you prefer ready solutions, choose the “Menu Selection” option – it will match meals to your needs.

Don’t forget hydration – Fitatu will tell you how much water you need every day.

Add more movement to your daily routine! If the gym isn’t your thing, start with daily walks and light activities – that’s already a great step toward better fitness!

Days 31-60: Consistency and Habits

Have you already seen some changes? Great, now it’s time for consistency.

Keep planning your meals – the right diet makes up 70% of your success on the path to better fitness and well-being. Focus on balanced meals, the right amount of macronutrients, and regular meal times.

Join a community of people who, like you, want to improve their fitness! On our Facebook page, you’ll find the Support and Motivation Group, where you can exchange experiences, find inspiration, and meet people with similar goals.

Make physical activity a habit! 10,000 steps a day? Work out 3 times a week? Choose an activity you enjoy – that’s the key to long-term change.

Take care of your sleep – it’s the foundation of recovery, impacting metabolism, energy levels, and overall well-being.

Track your progress! The scale isn’t everything – measure your body parts, take photos, and pay attention to how you feel. Small changes can lead to big results!

Days 61-100: Refining Your Shape and Final Touches

You’re in fit mode and feel the difference? Now it’s time for the final touches!

Refine your diet – maybe it’s time to increase the amount of healthy fats, like avocado or nuts? Or maybe add more vegetables to boost your meals with vitamins and fiber?

Intensify your workouts! If you have more energy, try new challenges – intervals, strength training, or yoga. You can also sync Fitatu with workout apps like Polar Flow, Fitbit, or Strava to track your exercises and monitor burned calories automatically.

Remember about hydration – it’s the key to feeling good, boosting metabolism, and having more energy throughout the day. A well-hydrated body works more efficiently, so take care of it every day.

Focus on recovery! Stress reduction is crucial for your success. Get enough sleep, find time to relax, and don’t forget that rest is just as important as diet and physical activity.

100 days is the perfect time for a transformation – not just physically, but mentally as well. All it takes is a plan, consistency, and the right tools. Fitatu will help you stay on track with your diet, analyze your progress, and take the guesswork out of “is this healthy?”. Take the first step today – and by summer, you’ll thank yourself for making that decision!

Fitatu Support Group

Join our Facebook community! Discover inspiring recipes daily, receive support from other healthy eating enthusiasts, and benefit from professional dietitian advice from Fitatu. Get inspired and take care of your health in the best company!

Fitatu® app

Download the app from the Google Play Store or Apple Store and start tracking your macros with us!

Prefer the web version? No problem. A basic web version is available for our subscribers.

What else is included in Fitatu® Premium?

• over 2000 recipes, plus dozens of new ones every month,
• additional intermittent fasting plans,
• the ability to create shopping lists,
• 7 ready-made meal plans,
• filtering products and recipes,
• more sync options with fitness apps,
• access to the web version of the app,
• no ads!

Bibliography:

1. https://dietetycy.org.pl/10-zasad-zdrowego-stylu-zycia/
2. https://ncez.pzh.gov.pl/dzieci-i-mlodziez/piramida-zdrowego-zywienia-i-stylu-zycia-dzieci-i-mlodziezy-2/
3. https://pacjent.gov.pl/aktualnosc/pij-wiecej-wody
4. https://www.who.int/news-room/fact-sheets/detail/physical-activity

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