Change these 7 Habits to lose fat fast

Summary

In this video, the speaker outlines seven key habits to go from 30% to 10% body fat in 97 days without extreme workouts or diets. These habits focus on simple daily actions like increasing protein intake, training in the morning, walking more, improving sleep, and staying hydrated. The speaker emphasizes how small adjustments in routine can have a compound effect on fat loss, energy, and muscle growth. With actionable advice and relatable personal experience, this plan offers an achievable and sustainable approach to transforming your body and improving overall health.

Takeaways

• 😀 1. Consuming 30-50g of protein per meal is crucial for muscle growth, satiety, and creating a calorie deficit. Protein helps curb hunger and prevents overeating.
• 😀 2. Training in the morning, before work, eliminates fatigue-related obstacles and boosts productivity by increasing dopamine and endorphins, leading to better workouts and more energy.
• 😀 3. Adopting intermittent fasting (16-hour fasts with an 8-hour eating window) helps reduce hunger, control calories, and promotes fat loss by lowering insulin levels.
• 😀 4. NEAT (Non-Exercise Activity Thermogenesis), or increasing your daily step count, is a key part of fat loss. Adding 5,000 steps daily can make a huge difference in fat burning.
• 😀 5. Simple habits like walking while on the phone or parking farther away can easily increase your step count without feeling like a burden.
• 😀 6. Prioritize recovery by getting 7-8 hours of sleep each night. Lack of sleep hampers testosterone production, increases cravings, and causes mental fog.
• 😀 7. Weighing yourself daily helps track progress and maintain accountability. It provides real-time feedback, so you can address issues before they set you back.
• 😀 8. Avoid eating in front of the TV or while distracted. Focus on your meals to improve digestion and prevent overeating by recognizing hunger cues.
• 😀 9. Water intake is vital—drink half your body weight in fluid ounces. Dehydration can cause false hunger cues, leading to unnecessary snacking and overconsumption.
• 😀 10. Understanding cravings: Most cravings are not caused by hunger but by emotional needs or dehydration. Ask yourself three questions to identify the true cause and interrupt the craving cycle.

Q & A

Why is protein important for fat loss and muscle growth?

Protein is crucial for muscle growth as it helps build and repair muscles. Additionally, it is highly satiating, which means it helps you feel fuller for longer, reducing overall calorie intake and promoting fat loss. Protein also requires more energy to digest, leading to a higher calorie burn during digestion.

What is the role of training in the morning versus evening workouts?

Training in the morning helps eliminate the friction point of being too tired after work, which often leads to skipped workouts. Morning workouts also boost dopamine and endorphins, providing increased energy and motivation for the day. Evening workouts can be more challenging due to the post-meal slump, making it harder to stay consistent.

How does non-exercise activity thermogenesis (NEAT) affect fat loss?

NEAT refers to the calories burned through daily activities that are not formal exercise, such as walking, standing, or fidgeting. Increasing NEAT by adding more steps (like walking 15,000 steps a day) can significantly contribute to fat loss. This is more sustainable than high-intensity workouts, which can sometimes lead to muscle damage or burnout.

What impact does sleep have on fat loss and testosterone levels?

Sleep plays a crucial role in recovery and fat loss. Lack of sleep can lower testosterone levels, increase cortisol (the stress hormone), and lead to cravings and poor decision-making. Adequate sleep (7-8 hours) helps optimize testosterone levels, reduce stress, and improve energy levels, which is essential for maintaining a calorie deficit and building muscle.

Why is weighing yourself daily important for fat loss?

Weighing yourself daily helps track progress and provides real-time feedback on whether your efforts are leading to results. It allows you to identify mistakes quickly and make adjustments, but it’s important not to become emotionally attached to the number, as fluctuations are normal due to factors like hydration and sodium intake.

What problems can arise from eating while distracted, such as in front of the TV?

Eating while distracted, such as watching TV, can lead to overeating because your brain doesn't register the feeling of fullness. This is due to the disruption in the brain-gut connection, making it easier to consume excess calories without noticing. The solution is to eat mindfully, without distractions, or eat while walking to aid digestion and reduce the chance of overeating.

How does drinking water help manage cravings?

Dehydration can often mimic hunger, leading to unnecessary snacking and overeating. Drinking water can help distinguish between true hunger and thirst. If you drink water when you feel hungry and the craving dissipates, it was likely dehydration. Ensuring adequate water intake (half your body weight in fluid ounces) can prevent false hunger signals and support fat loss.

What are the three common non-food related deficiencies that cause cravings?

Cravings are often linked to three non-food related deficiencies: sleep debt, dehydration, and emotional voids. When you're sleep-deprived, your body craves fast energy, usually in the form of sugar or fat. Dehydration can trigger false hunger signals, and emotional stress or boredom may lead to cravings as a way to seek comfort or a dopamine boost.

What is the three-point cravings checklist?

The three-point cravings checklist helps you identify the root cause of your cravings and stop them without relying on willpower. The steps are: 1) Did you get enough sleep? 2) Did you drink enough water today? 3) Are you eating due to stress, boredom, or distraction? Addressing these issues can help eliminate up to 90% of cravings.

Why should you avoid trying to change all habits at once?

Trying to change all habits at once can be overwhelming and unsustainable. Instead, it’s recommended to focus on one habit at a time. Once a habit becomes automatic after about a week, you can move on to the next. This gradual approach ensures consistency and increases the likelihood of long-term success in reaching fitness goals.