You did it again.
You gained all the weight you lost for the umpteenth time.
It’s a never-ending cycle: you gain some weight, go on a 2-month diet, lose it, go back to your old habits, and gain it all back.
The hamster wheel that 80% of Americans are stuck on can be incredibly frustrating and disheartening which just has you worrying about food every moment of the day.
When you make it to your goal weight, that success is temporary – it’s like the down payment of your home. You don’t get to keep it after that, you still gotta pay your mortgage every month, likewise, there are certain behaviors that you’ll need to incorporate into your life on a daily/weekly basis to keep the weight off!
One of the cornerstone pieces of my coaching philosophy is helping people build lifelong habits so that they don’t just lose fat but they keep it off forever!
Here are the 5 simplest and most common fat loss habits that you can start incorporating into your daily routine today!
Habit 1: The Morning Kickstart
This hasn’t been scientifically proven, but in my experience in working with 100’s this idea always reigns true time and time again:
How you start your morning, sets the tone for the rest of the day.
If you start the day in a rush, you’ll likely spend the rest of your day in a rush.
If you start your day with negative thoughts, you’ll likely feel irritated with everything for the rest of the day.
If you start the day making healthy choices, you’ll likely make healthy choices for the rest of the day.
For this reason, finding a morning staple to eat is going to be an easy way to continue the healthy streak for the rest of the day.
Starting the day with a veggie omelet, a quick workout, or some mobility work are all quick options that’ll only take 5-10 minutes of your morning which will snowball into the rest of your day!
My favorite thing (and the simplest thing) is to start the day with a Greens drink. You’ll get a boost of micronutrients and water to energize your body and mind from the get-go!
Habit 2: Build The Perfect Meal
This applies to whether you’re throwing snacks together, meal prepping, or eating out at a restaurant!
When you’re filling up your plate or choosing what to include in your meal, always start with deciding what protein source and veggies you’re going to include. Once that’s taken care of then you can include other foods you want to have (carbs, sweets, fats, etc.).
Habit 3: Train Regularly
Reaching your goal weight takes regular exercise. Maintaining your goal weight is no different!
You won’t need to include as much training volume to maintain but you’ll still need to hit the weights at least 3x a week to make that happen.
The easiest way to do that is to always have a training program to follow and have the same “training days” weekly so it becomes second nature for you to go to the gym!
Habit 4: Master Mindfulness
This one is massive!
Approaching your nutrition/food with mindfulness will reduce cravings, emotional eating, and consuming excess calories. Approaching your training with mindfulness can help you maximize your time in the gym so that every rep you perform burns more calories and maintains your muscle tissue.
There have been multiple studies that have proven the positive impacts of mindfulness on weight loss both for training and nutrition in the short and long term.
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Habit 5: Always Move
NEAT Activity always seems to be forgotten but keeping up regular NEAT Activity is important to maintain a healthy metabolism, strong joints, regulate appetite, improve mood, increase energy levels, and so much more!
Some easy ways to incorporate NEAT into your day include:
- Going on 1-3 10 minute walks a day
- Taking the stairs instead of the elevator
- Purposefully taking further parking spots from the door
- Doing chores and yard work when needed (or just to keep things looking nice)
The point is the same though, find a way to use your body the way it was meant to be used – with movement!
If you need help kick-starting your fat loss journey – click here to apply for a free strategy call with one of our coaches!