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TLDR: Here are the 5 key habits that work for hundreds of adults in our comunity!
Note: Healthy sustainable weight loss is considered 0.5 - 2 lbs per week.
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Summer is just around the corner, whether you’re looking to feel fit for bathing suit season, make that 5k run easier, or just ready to shed some weight and avoid preventable disease, these fat busting hacks are for you. If you implement one or two habits, you might see some slow weight loss and feel better. If you implement all the habits consistently, you’ll reach your goal in as little as 8 weeks! If these habits don’t work for you, schedule a nutrition consultation today to create a customized plan to help you reach your health goals.
Drink 3-4 liters of water, spaced out as evenly as possible
Start by having 16 ounces of water first thing when you wake up and before each meal (ideally 15 minutes before eating). Having water before your meals reduces hunger, aids in hydration (which is also key for cognitive function and mood), reduces calories consumed through beverages, and is essential for lipolysis, the metabolic mechanism of burning stored fat. Aim for 3-4 liters of water each day. Bear in mind that your body can process about 1 liter of water per hour and more than one liter in an hour is likely not useful.
Eat 25g+ Fiber (bonus if one serving is fermented!)
Did you know that increasing your fiber intake is linked to a decreased risk of death from any cause? Those with the highest fiber intake have a 23% lower risk of death compared to those consuming the lowest amounts of fiber. This reduction in risk extends to various diseases, including heart disease, type 2 diabetes, stroke, and colon cancer. These findings come from a review of nearly 250 studies, which showed that for each additional gram of dietary fiber consumed, the risk of these diseases is reduced by 15 to 27%.
Participants who ate more fiber were also less likely to have high levels of:
This suggests that a fiber-rich diet may contribute to better metabolic health, fat loss, and a reduced risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular conditions.
Minimum fiber intake is generally considered to be 25 to 38grams per day. Just one cup of beans or lentils contains around 15 grams of fiber - that's about half your daily dose!
Bonus Fact: Longevity
Research indicated that people with diets rich in dietary fiber had significantly greater chances of living long and healthy lives compared to all other food factors. By the way, that was an 80% greater chance of long and healthy lives!
Eat 1g of protein per pound of ideal body weight
Protein is the hero of the macronutrients. Made up of amino acids, it fuels your energy, repairs and grows tissues, and supports hormone and neurotransmitter production.
General guideline: Eat 1 gram of protein per pound of ideal body weight. If you would like to lose more than 20 lbs, use a “stepping stone” goal body weight. For example, if you weigh 200 lbs but have a goal weight of 150 lbs, create a stepping stone goal weight of 180 lbs. Your protein goal would then be 180 grams daily. It may be hard at first, but it will help you reach your ideal body weight. Aim to spread your protein intake out as evenly as possible throughout the day.
If you have kidney concerns, consult your primary care provider before increasing protein significantly. Always pair higher protein intake with good hydration- at least half your body weight (in ounces) of water daily, adjust as needed.
Protein sources: meat, dairy, beans, legumes, tofu, tempeh, seitan.
Check out the High Protein Meal Guide for help meeting your protein targets.
Steps (10k steps or 60+ minutes of Non-Exercise Movement)
Regular exercise, walking, and movement, even in moderate amounts, play a crucial role in body fat loss, overall health, and mood regulation. Walking is the best form of movement for body fat loss. It not only burns calories but also supports insulin sensitivity (which is a good thing!), preserves lean muscle mass, and encourages your body to use stored fat for fuel. Walking for ten minutes within an hour of finishing meals and snacks does double duty by reducing your glucose spike and supporting insulin sensitivity, thus leading to body fat loss.
Bonus Fact:
If all adults engaged in at least 150 minutes of physical activity per week—the minimum suggested by the U.S. Centers for Disease Control and Prevention—approximately one in nine cases of depression could be prevented.
Finish eating and drinking calories 3-5 hours before bed
Digestion takes a lot of your body’s energy. When you go to sleep with a belly full of food, your body must spend valuable sleep time on digestion. Alternatively, if your body has time to do most of your digesting BEFORE sleep then your body can use its limited energy for clean out, repair, and healing.
Most body fat loss happens while you sleep, so finish eating early and create a regular sleep routine so your body has plenty of time to “take out the trash” and fast track your weight loss and health.
Try to check off each habit at least 5 days a week and you'll be surprised how quickly your body composition changes!
Disclaimer: Our content is meant to be informative and to spark curiosity. Blogs from the internet should never be used as a substitute for direct medical advice from your doctor or another qualified clinician.
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