3 Easy Fat-Loss Habits

nutrition Aug 26, 2022
3 Easy Fat-Loss Habits

Do you rely on willpower to "eat healthy" and make mindful nutrition choices?

Maybe you think willpower is the solution to your obstacles, fears, and limiting beliefs.

As if a little willpower will take care of your recurring problems.

This method works at the start, until you realize willpower is finite.

You see, all humans have a willpower “reserve."

It’s full in the morning after you wake up; however, it runs out as the day passes.

Now, why is this important to you?

If you’re following a diet or a workout plan, you want to exert as little willpower as possible.

It must come almost as second nature to you.

You must follow a sustainable system that works for YOU.

And if you’re tired of following cookie-cutter plans, then you may want us to customize a proven program based on your likes and dislikes.

When creating a fat-loss nutrition strategy, you must also consider your energy requirements and availability during the week too.

But if you want to lose weight (aka bodyfat) you must upgrade your habits.

3 Easy Fat-Loss Habits

Sounds crazy but 80% of your fat-loss results are based on your nutrition.

You can exercise hard every single day, but unless you are following these three simple habits then fat loss is going to be very slow or nonexistent.

Fat-Loss Habit #1: Eat More Wholesome Calories

Starvation diets simply do not work.

Restricting too many calories slows your metabolism to a grinding halt and causes your body to store those precious calories (think fat that hangs over your pants and belt) instead of burning them off.

This is helpful if you're shipwrecked on a deserted island with only coconut trees; however, not so good when there isn't an actual emergency food shortage.

But that’s not the worst part.

Starvation diets inevitably lead to rebounding with overeating that causes you to gain even more unwanted bodyfat.

There is a huge benefit to eating the right amount of wholesome calories, spread out throughout the day.

Start with these "clean" foods:

  • Vegetables: a variety of vegetables except for alkaloid-containing nightshade vegetables (tomatoes, eggplant, potatoes, and peppers) and algae, which should be avoided
  • Fresh fruit: a variety of fresh fruit, in moderation
  • Tubers: sweet potatoes, taro, and yams
  • Minimally processed meat: wild game, fish, seafood, organ meat, and poultry; meats should be wild, grass-fed or pasture-raised, whenever possible
  • Fermented, probiotic-rich foods: non-dairy-based fermented food, such as kombucha, kimchi, sauerkraut, pickles, and coconut kefir; probiotic supplements may also be consumed
  • Minimally processed vegetable oils: olive oil, avocado oil, or coconut oil
  • Herbs and spices: as long as they’re not derived from a seed
  • Vinegars: balsamic, apple cider, and red wine vinegar, as long as they’re free of added sugars
  • Natural sweeteners: maple syrup and honey, in moderation
  • Certain teas: green and black tea at average intakes of up to 3–4 cups per day bone broth

When you choose clean food, your metabolism is revved up and fat loss becomes easier.

Fat-Loss Habit #2: Eat More Protein

Protein is important for a variety of reasons, and sadly most over-40 men and women simply do not get enough protein in your daily diet.

When it comes to losing fat, getting adequate protein is a must.

It takes more calories to digest protein versus fats or carbs, which gives your metabolic rate a boost.

It’s also essential to supply your body with the dietary protein needed to build and maintain muscle mass - as muscle increases your resting metabolism.

Protein keeps you feeling full, boosts your metabolism, and prevents you from turning to snacks that are full of sugars and empty calories.

Fat-Loss Habit #3: Don’t Drink Sugar

One of the biggest diet mistakes that most over-40 folks make nowadays is drinking sugary beverages throughout the day.

The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful.

How much sugar do you consume?

Write down the sugar count on everything you eat for the next few days and then find your average grams-of-sugar intake.

Now work on slashing this number.

At around 200 calories per serving, sweet drinks add up and stubbornly stick to your waistline or hips or under your chin or, well, just about everywhere.

Whether you’re drinking soda-pop, syrupy coffee drinks, or boozy beverages, liquid calories are habitual and detrimental to fat loss and overall health.

One way to ween yourself from the sweet cravings, carry liquid stevia with you.

Add a drop or two to your morning coffee or tea to satisfy your sweet tooth while reducing liquid calories.

Eventually you can wean yourself from the liquid stevia and swap with a squeeze of lemon mixed with honey, in moderation of course.

Don’t forget that a smart, consistent exercise plan is half of the equation when it comes to losing unwanted fat, getting fit, and feeling younger.

That’s where I come in.

I would love to be your fitness-and-nutrition coach.

(If I'm already your coach, keep doing the three things above if fat loss is your goal.)

Together we will get you to your goals with my results-driven method.

Simply answer a few questions to schedule a Strategy Session.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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