8 Habits to help with fat loss 😊
Although I’m a big fan of tracking calories I know it’s not for everyone so here are 8 habits that don’t involve calorie tracking that can help with losing fat (they can also be used alongside tracking of course!).
# Make Healthy Food Easier to Grab
• Chop fruits/veggies in advance
• Keep them visible in the fridge or on the side.
• Use canned/frozen produce, they’re just as nutritious as fresh
# Add Colour to Your Plate
Fruits and veggies are packed with vitamins, fibre, and water. More color equals more nutrients and fullness. Aim to include as many colours as possible at every meal.
# Prioritize Protein
Protein helps control hunger and supports muscle. Include it in every meal.
• Pure proteins: chicken breast, egg whites, tuna, white fish, whey
• Protein with fat: salmon, whole eggs, cheese
• Protein with carbs: beans, lentils, milk, edamame
(NB: Peanut butter is mostly fat, not a great protein source!)
# Think About Portions
Use this plate method:
• ½ veggies
• ¼ lean protein
• ¼ carbs
• Healthy fats in moderation
# Eat More Mindfully
Slow down when you eat and notice the taste, texture, and aroma. Put your phone away- the more present you are, the easier it is to stop when full.
# Use the Hunger Scale
Tuning into hunger cues helps avoid emotional or mindless eating. Use the hunger scale 1-10 : 1. Ravenous – 2. uncomfortably hungry – 3. very hungry – 4.‘I could eat’ – 5.Neutral – 6. satisfied – 7. full – 8. very full – 9. uncomfortably full – 10. ‘I feel sick’
Start eating around “I could eat” (4) and stop near “satisfied” (6–7).
# Move More
No fancy workouts required – Walk, stretch, garden, clean, take the stairs. NEAT (non-exercise activity) adds up and burns more than you think.
# Plan Ahead
When you’re starving with no plan, take away win. So instead meal plan once a week, prep in batches and cook extra for leftovers.
Focus on consistency overt perfection and build small habits that last and make fat loss feel daunting.
🤗Xx
Every Step Fitness 