One thing that drives me crazy is when someone asks, “Want to know the secret to fat loss?” and then tries to sell you some overpriced supplement, shake, or fat burner. Here’s the truth: There are no secrets. The real key to crushing your goals is doing the boring, basic stuff consistently. So what’s the boring, basic stuff? Let’s dive in:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Eat more nutrient-dense foods
Notice I didn’t say “healthy” foods. Food doesn’t have moral value–some just have more nutrients than others. When we focus on nutrient content rather than labeling food as “good” or “bad,” we encourage a healthier, more balanced approach to eating.
Whole foods will also give you the most bang for your buck, keeping you full and satisfied while providing all the essential vitamins and minerals your body needs. Focus on whole foods like veggies, fruits, lean proteins, and whole grains.
Eat enough protein
People often ask if simply eating in a calorie deficit will help you lose weight. The answer is yes–but be careful. While you’ll lose weight, it might not just be body fat; you also risk losing muscle mass. To avoid this, aim for about 0.8-1.2g of protein per pound of body weight. For example, if you weigh 150 pounds, aim for 120-180g of protein per day.
Getting your protein intake right not only helps preserve muscle, but also improves your overall body composition.
Drink enough water
A good place to start is drinking half your body weight in ounces of water daily, but remember, many factors like activity level, climate, and overall health can necessitate more to keep a proper balance. Here’s a fun fact: Remember the “hydrate” part of “carbohydrate”–it helps you retain water. That’s why going on a low-carb diet can seem like a “magic secret” for weight loss–you’ll lose quite a bit of water weight, not body fat. It’s important to note that this water weight will return once you reintroduce carbohydrates into your diet, which is why long-term fat loss strategies should focus on consistency rather than achieving short-term results.
Staying properly hydrated is essential for everything from energy levels to digestion, so make it a priority.
Prioritize sleep
Getting at least seven hours a night is crucial because sleep is when your body repairs and rebuilds. To make sure your sleep is truly restful, practice good sleep hygiene. This means having a consistent bedtime routine and limiting blue light exposure from screens before bed. Simple habits like dimming the lights, avoiding screens, and winding down with a book or light stretching can make a big difference in the quality of your sleep.
Move your body
People often stress about finding the “best” exercise, but the truth is that the best exercise is the one you can stick with consistently. Whether it’s strength training, yoga, running, or dancing, what matters is that you’re moving regularly. Find something you enjoy, and stick with it–consistency is what counts in the long run.
If time or physical limitations are a concern, start with short, manageable activities, and build up gradually. Even small amounts of movement can make a difference.
Walk more often
Even if you’re getting in your daily workout, if you sit most of the day, you’re still considered sedentary. Start small and meet yourself where you’re at. If you’re consistently walking 3,000 steps, push it to 5,000. If you’re at 5,000, aim for 7,000. Increasing your step count not only boosts calorie burn, but also improves cardiovascular health, enhances mood, and helps with digestion.
Every little bit adds up, so take breaks to walk, park further away, or use a walking pad at your desk–these small changes can make a big difference over time.
Get outside more often
Fresh air and sunlight are incredibly beneficial for both your physical and mental well-being. Sunlight is a natural source of vitamin D, which is crucial for bone health, immune function, and mood regulation. Exposure to sunlight also helps regulate your circadian rhythm, improving sleep quality and energy levels. Whether it’s a walk in the park, a hike, or simply sitting outside with your morning coffee, make it a habit to spend time outdoors to boost your overall health and reduce stress.
Take care of your mental health
Fat loss isn’t just physical–it’s mental too. It’s important to ensure you’re in a good place mentally before starting a fat loss phase. If you’re feeling overwhelmed, struggling with high levels of stress, or experiencing emotional challenges, it might be wise to focus on mental well-being before pursuing fat loss. Managing stress, practicing mindfulness, and making time for self-care are crucial steps in ensuring you’re ready to take on this journey effectively and sustainably.
Remember, sustainable fat loss is not about perfection or quick fixes–it’s about making consistent, mindful choices that support your overall health and well-being.
