Fat loss habits to help you stay on track
Fat loss habits to help you stay on track. Fat loss can be hard to stick to. Even if you have been killing it for a week, a bad weigh-in can make you feel like giving up (even though this isn’t fat gain probably).
We all have times where we want to give up and just stop doing it, cause honestly, it is easier to do that.
To avoid this create habits that make it easy for you to stay on track! Even when you stick to these habits perfectly you have to be in a calorie deficit to lose weight.
Still not really sure where to start and would like assistance with this, you can check out my online coaching service!
Know that habits take time to build. Start off with the one that seems easiest to you, when you have this one down and it really became a habit you can start with the next one.
Don’t expect yourself to adopt all these habits in one day without any problem!
Fat loss habits for you
I want to make clear that you can still lose fat without adopting these habits, however, following these can make it a lot easier for yourself!
You don’t always have to follow these habits, but it is a good idea to read through them and see where you can improve and make fat loss easier!
Consume vegetables and/or fruits with every meal
That hungry feeling you get, even after eating your meal, when dieting is your biggest enemy.
When this feeling gets too strong it is almost impossible to ignore. So we want to avoid this at any cost.
But to satiate hunger you need to eat and this contains calories that can get you out of your deficit. Don’t get me wrong you need to eat.
Consuming one (or more) servings of fruits or veggies with every meal ups the volume for very little calories.
There are some higher calorie options when it comes to fruit but generally speaking there is nothing to worry about.
Fruits and veggies are great low-calorie options to up the volume and give you the vitamins, minerals, and fiber you need!
2. Avoid liquid calories for fat loss
To lose weight you need to be in a calorie deficit, and there is no way around this. But you still have at least 1200 calories left (at the absolute lowest!).
How you fill these calories in is up to you, but let me give you one tip.
Don’t fill them up with liquid calories! They add up extremely quickly and won’t leave you satiated. This increased your chances of overeating without even noticing it!
You can drink liquid calories if you’d really like to but there are more negative than positives when it comes to weight loss if you ask me.
They are full of sugars (most of the time), won’t leave you satiated and can get you out of your deficit.
3. Consume protein with every meal
Protein is awesome, not only for those trying to gain some muscle. It is the most satiating macro-nutrient out there since it has a complex molecule structure.
The body has to work extra hard to break it down, so it will leave you satiated for longer but it also has a higher TEF.
Thermic effect of food, this is how much energy is used to actually digest the food you consumed. Protein has the highest TEF of any macro.
This means that a percentage (around 20-25%) of the calories you consume from protein will be used just for digestion!
4. Drink water with every meal
You might have noticed a trend in these habits already. The consume X with every meal, this is to ensure you are not ‘wasting’ your calories on foods that will not help you achieve your goals.
Water is the way to feel satiated during a diet for zero calories. It will not only fill your stomach up for literally zero calories, it is also great for your general health.
Try to get a minimum of 2 liters a day.
5. Move around
Make moving around every day a habit! And I am not saying you need to be in the gym every day for hours, but small changes can have a great impact on your activity level!
Take the stairs instead of the elevator, walk to the grocery market, go on a bike ride or go play some football with your friends!
It doesn’t have to be weight lifting or cardio, although weight lifting has a lot of health benefits for weight loss. Hitting the gym 2-3 times a week with a full body training can be enough!
6. Never skip a healthy meal twice
This is honestly more a weight loss rule than habit, but very important to live by. Going off track can suck but it can get you in an even more negative spiral.
The ‘fuck it I already messed up spiral’. Meaning that when you go off track once it gives you a sort of free pass to cheat the rest of the day.
So when you go off track, don’t worry and relax. Just get right back on track, it might be tempting to skip a meal or do some cardio but don’t.
This can get you in a binge-restrict cycle that you don’t want to get in.
7. Weigh yourself every day
A mistake a lot of beginners make is having a weekly weigh-in moment, and it is great to track your progress but once a week isn’t going to do it.
Because weight can fluctuate extremely easy it can be very discouraging to weight in once a week.
There is a chance that you weigh in on a day where you just have a random weight spike, and you are left thinking you made no progress or even gained weight.
That’s why I advice you to weigh yourself daily and take weekly averages, if you start doing this you’ll start to see the random weight spikes I’m talking about.
The only time I would advise against weighing in daily is when you get obsessed with the numbers. Then stick to once a week.
8. Plan ahead
The last habit that you should develop is planning. And this might be the hardest of all for some people. But planning your day ahead gives you no excuse to skip a workout or healthy meal.
Planned a busy afternoon? Well, have a morning workout! Planning makes sure that your busy schedule won’t become a problem!
Don’t forget to leave a comment and share! Let me know if you already had any of these habits or are adopting one!
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