10 Habits for Sustainable Fat Loss
The majority of women who successfully lose weight and keep it off are following some combination of these habits on a regular basis.Every strategy may not work for you but these are the foundational practices that make losing fat, keeping it off, and staying healthy a more simple and enjoyable process.
You're likely already doing a few of these but if you're not, that's okay too! Choose 1-2 to start practicing today 😃
1. Eat mostly whole foods
Keeping whole foods the focus most of the time, we’re talking 80% of your meals or more, ensures your body is getting the nutrients it needs to thrive.
That means less (H)anger, more stable blood sugars, better mental clarity and focus, less bloating, improved hormone levels, more quality sleep, and higher energy levels for you.
A whole foods focus also makes it easier to identify hunger and fullness cues, keeps you more satiated and satisfied by your meals, and helps prevent excess calorie intake that can lead to unwanted weight gain.
You will look and feel better while still getting to enjoy foods you love.
2. More water, less alcohol
Appropriate hydration is an essential part of feeling your best and many women just aren’t drinking enough water. Pair that with regular alcohol intake and you have a recipe for feeling sluggish, difficulty sleeping, and weight gain.
Alcohol not only adds extra calories but also affects your body’s ability to rid itself of other toxins entering your system. It can also negatively impact sleep quality and cause cravings for sugary, fatty foods–all things that poorly impact your health and make it more difficult to maintain a stable body weight.
Did you know that 1 drink per day is considered moderate drinking for women? Having more than 1 drink per day increases your risk for long-term health problems including some types of cancer, according to the CDC.
Aim to drink at least 100oz of water each day and limit alcohol to 1 drink or less per day.
3. Strength train 2-4x per week
Strength training supports sustainable fat loss and overall health from a number of different angles.
From a fat loss perspective, it helps you build and maintain lean tissue which means a faster metabolism and better hormonal profile. Although you typically burn fewer calories during a strength training session than during a cardio session of the same length, you burn more calories after and throughout your day.
Regular strength training also supports greater bone density, lower blood pressure and blood glucose, improved mental health and stress management, fewer cravings, lower cortisol levels, higher and more sustained energy, and better sleep just to name a few!
We recommend strength training for 30-60 minutes 2-4 times per week. These workouts should be focused around full-body movements like squats, deadlifts, swings, presses, carries, and other multi-joint exercises.
Check out this 4 week program we made just for you and get started today!
4. Eat regular, balanced meals
Having regular, balanced meals consisting of mostly whole foods helps set the foundation for quality nutrition and sustainable fat loss.
Eating balanced meals ensures you are getting a wide variety of nutrients your body needs to function optimally. This practice will also help you feel more satisfied with your meals and keep you full for longer.
You’ll have a more stable blood sugar which helps prevent cravings that lead to unnecessary eating, mood swings, energy crashes, and more. You’ll find yourself snacking less and enjoying larger actual meals while still making the fat loss progress you might be after.
5. Walk 7-10k steps per day
Did you know that you can do a 60-minute workout every day and still be considered sedentary?!
While strength training offers a slew of health benefits, it’s still important to live an overall active lifestyle. Our bodies are meant to move, not sit in chairs staring at a computer all day and a tv or phone all night.
Maintaining an active lifestyle will decrease your risk for heart disease and stroke, make it easier to sustain a healthy body weight, and improve other important factors for good health such as sleep, stress, and blood sugar to name a few.
Getting 7-10k steps per day is an excellent way to make sure you are adding plenty of activity to your day but it certainly doesn’t have to be the only way to get your activity in. Move in ways that make you feel happy and alive. You’ll benefit physically and mentally just by having more fun moving!
6. Eat enough protein–0.8x your ideal bw in pounds
Amino acids, the building block of protein, are needed for virtually every single bodily process and cell that keep you alive. Protein is so important to our health, in fact, that it is the only macronutrient we can’t live without. Beyond just the health benefits, protein also helps you feel full sooner and stay full longer–a great asset to those trying to lose fat. It also supports the maintenance of lean tissues like muscle which is important for a healthy metabolism and building strength.
Including a palm-sized serving of protein with every meal and/or snack will help make it easy to get an adequate amount of protein in your diet each day.
7. Get 7-9 hours of sleep, keep a routine
Quality sleep is critical for good health and a thriving life. The body repairs cells, restores energy, and completes many restorative processes while you sleep.
Getting enough sleep promotes healthy brain function, a strong immune system, lower cortisol levels, and improved mood and energy levels.
At a minimum we need 7 hours of quality sleep to support optimal recovery and functioning. One way to help make sure you’re getting enough sleep is to keep a routine.
A regular sleep and wake routine can help your body learn to fall asleep faster and wake up more easily. You will likely have fewer cravings and more energy to do everything scheduled into your busy life each day.
8. Enjoy less nutritious foods in moderation
Yes, food is fuel but it isn’t just fuel. Food is a means of social connection, important traditions, creative expression, and sheer enjoyment.
Eating mostly whole foods is important but that doesn’t mean you can’t enjoy less nutritious foods in moderation.
Having a meal out with friends, enjoying holiday traditions, creating new kitchen concoctions, and just indulging every once in a while can absolutely be part of an overall healthy lifestyle. In fact, we encourage it!
The important thing with indulging in these types of foods is to do so mindfully and truly take the time to enjoy the moment. Avoid eating a candy bar while you drive, mindlessly digging into a bag of chips while you binge-watch Netflix, or eating stale cookies just because they are there.
Make the conscious decision to indulge and enjoy yourself. Connect with friends and family, share in traditions, have fun, and live life!
9. Eat when hungry, stop when full
Building awareness around your hunger and fullness cues can be a real challenge if it’s something new to you, but taking the time to re-learn these important messages your body sends can be a game changer for sustainable fat loss and health.
Eating mostly whole foods and sticking to balanced plates is a useful first step in creating awareness around these cues.
Other tactics you might give a try include things like eating without distractions, eating more slowly (at least 15 minutes to eat your meal), putting your fork down between bites, waiting 15-20 minutes before going back for more. You might also consider jotting down a few notes about the way you feel before and/or after each meal.
No single strategy is perfect for everyone but these are a great place to start. Choose one that resonates with you and give it a go! It just takes practice!
10. Plan, shop, prep in a way that fits with your life
Preparation is a key component to successfully navigating healthy living but there is no “right” way to prepare. You’ve got to experiment and find what works with your schedule, budget, and personal preferences.
You may even find that as you get more comfortable with building balanced plates and eating whole foods you can stay consistent with less prep work. Ultimately, the easier you make it to access high-quality, nutrient-dense foods, the more likely you’ll be to choose those over less healthy options.
We suggest, at minimum, having a few protein choices ready to go at a moment’s notice. Things like ground beef or ground turkey, boiled eggs, and greek yogurt are some of our favorites!
Try creating a weekly menu and grocery list you can use to plan your trip to the store and prep work each week. Some people even like chopping veggies and packing smoothie ingredients into individual containers for the week.
We share lots of tips in our Facebook group too. Find us at Kettlebell Workouts & Fat Loss Solutions for Crazy Busy Women!
Living a sustainable, healthy lifestyle doesn’t have to be complicated or miserable. Start working these habits into your life however it works for you and you will be well on your way to reaching your goals!