Successful weight loss transformations are achieved by implementing the best weight loss habits.
They’re not just caused by one massive change. But not all best weight loss habits are created equal. Some habits are gonna be weighed more than others.
For example, 80% of your body composition is determined by what you eat. But it’s generally a multifaceted approach that really gets someone over the hump.
Over the years, I’ve built upon my knowledge over the last 13 years when I first started paying attention to what I was eating.
What I’ve taken away from helping hundreds of people inside my fat loss accelerator program is that there are 10 best weight loss habits that can make all the difference in someone’s weight loss journey.
Today, I’m gonna be sharing all those 10 best weight loss habits with you so you can implement them and change your life in the process.
10 Best Weight Loss Habits
Let’s dive into the first weight habit that kinda got the ball rolling for me in terms of me actually moving towards weight loss, instead of weight gain. You can start implementing this today
1. Change your environment
I’m the type of person where if there’s junk food in the house, I’ll eat it.
My biggest caloric kryptonite are sweets. What did I do to mitigate this? It’s simple. I stopped stocking my house with junk food.
I firmly believe that the environment you put yourself in determines your success when it comes to achieving a successful weight loss transformation.
It starts with what’s in your fridge and pantry. Why? Because human beings are not wired for self control. That’s kinda been proven time and time again.
If you have chips, cookies, pop, candy, ice cream, granola bars, and protein bars always available to you, guess what you’re gonna eat?
Here’s a very important concept you need to understand. What you stop eating has far more impact to your health than what you start eating.
For example, if you’re someone who drinks coke or diet coke so you always have it in your house. Then all of a sudden, you stop buying it and you just start drinking water.
How do you think that’s gonna affect your health? Your life will change.
2. Stocking your fridge with better foods
This is part of changing your environment.
Once you do a complete purge of your fridge and pantry of all the bad foods in your house, you have to replace it with something else.
Otherwise, you’ll have no food. You’re gonna end up eating out.
The chances of you ordering something healthy is 50/50 at best and you’re gonna start losing some of that control that you’re trying to achieve when it comes to food.
If you have kids, this is the perfect time for you to set an example and save them from years, if not decades of misery by giving them real food instead of junk. You need to set the tone and lead by example.
Another habit that changed my life is I started stocking healthy frozen meals ready to be heated up.
Here’s the thing. Life happens. Sometimes you run out of food or you forget to buy groceries.
Having healthy frozen meals as a back up plan is an absolute game changer because it prevents you from making bad decisions.
There are many things that you have no control over in life. But one of the things that you have complete autonomy is what gets stocked in your house. Use that to your advantage.
Put yourself in the best position to succeed by taking control of your environment.
This is your foundation and we’re gonna be building on it. We take out the junk and we replace it with the good stuff.
3. Start intermittent fasting
I talk about intermittent fasting ad nauseam on my YouTube channel and how it’s changed my life and the life of all my students. So this isn’t about me convincing you that it’s good for you. It is.
But when I first heard about it, it sounded insane.
I used to be like a lot of people. The thought of skipping a meal and skipping breakfast sounded crazy.
But I did it anyway because eating six small meals a day wasn’t working and I was always hungry and felt tired when I was just cutting calories.
Why not do the opposite?
Funny thing is my diet still wasn’t perfect when I started fasting. But this kinda just shows the power of it and all I did was a 16 hour fast. I just skipped breakfast.
After just 8 weeks, I had a completely different looking body. It changed my life. And I’ve been able to maintain my results ever since.
4. Schedule cheat meals
When people are trying to lose weight, they tend to have an all or nothing attitude where they have to go all in.
“I’m never eating dessert again!” Good luck with that.
This is just basic human physiology. If you tell someone they can’t have something, the more they’ll want it.
However long you can hold off on your caloric kryptonite is usually just built on the strength of your willpower.
There’s only one problem with that. Your will power runs out and it leads to binge eating which is a big problem for a lot of people.
So why not go the other way. You can have it. Just not all the time.
A simple trick that I tell myself, and I do this up to this day, is I skipped breakfast all week, it’s like I’m putting tiny deposits in this little piggy bank.
Once a week, you make a withdrawal in the form of a cheat meal. Who doesn’t want a way to enjoy their favourite treats guilt free? This is how.
5. Start incorporating daily walks
This is one of the best weight loss habits that I recently started incorporating into my routine.
My only wish is to have started it sooner. It’s really had a huge effect when it comes to lowering my stress levels.
I didn’t even know how stressed I was stressed until I started going for walks and how much more calm I felt.
The benefits actually gets magnified if you go for a walk on a trail, a river, or somewhere in nature. It’s been proven to help with anxiety, stress, and depression.
It’s also just nice to have some time to yourself and think. During my daily walks is also when I listen to audiobooks and it’s definitely something I look forward to now. These days, I aim to get 10,000 steps every day.
Before I started incorporating daily walks, I’m what you would call an active couch potato. I’d go to my CrossFit class every day, and that was it.
Afterwards, I would do anything and everything to avoid any sort of physical activity.
My friends always used to make fun of me because I would drive to the coffee shop that was 2 blocks away from my house. I used to describe myself as the laziest fit person I know.
Thankfully, I’m not that person anymore. Walking has become almost this sort of therapeutic activity in my daily routine.
Also, bonus points when it comes to helping with your weight loss goals because walking is a really effective way to up regulate your fat burning mechanism.
You should check out my 10,000 steps a day video if you wanna know more about it.
6. Stop taking unnecessary workout supplements
I’m potentially killing a lot of sponsorship deals here.
But if your goal is to just be healthy, be lean, build some muscle, see your abs, and have a tight and toned body? You can achieve all those things without ever taking supplements.
Why are they unnecessary? It’s kind of in the name itself. They’re meant to supplement your diet.
If your diet is complete trash and you think that taking protein powders and BCAA will somehow fix things, you might as well light your money on fire.
This was a complete 180 turnaround for me.
I was one of those nerds that would go to GNC and I would look at all the BCAA’s, pre workouts, protein powders, and protein cookies.
And they do a really good job making this stuff appealing to the mass. I mean, it’s a multi billion dollar industry.
Do you know what contains all the amino acids and protein that you need in order to build muscle? A few eggs and a few ounces of animal protein. It’s also way more satiating than a scoop of protein powder.
7. Start prioritizing sleep
I think a lot of people deep inside knows that sleep is important.
But it’s something that we just easily brush aside. It’s the first thing that gets sacrificed whenever we’re short on time. It goes completely goes out the window for people who love to live it up on the weekends.
I was a national level weightlifter during my athletic years. Even if I was up late because I used to bartend part time, I would still wake up early to train and my body felt broken the entire time.
It wasn’t until I started to prioritize sleep that I started feeling better. You need to have rest days when you workout because that’s actually when your body repairs and rebuilds your muscle fibres.
That’s what sleep is for. Your body rests so it can repair itself. I’ve literally never met anyone who complained about getting a good night’s sleep.
8. Turn off social media notifications
This is a big problem in today’s society.
There’s a study that shows that every time you see a notification on your phone from social media, you get a spike in cortisol. That’s your stress hormone.
If you have Facebook, Instagram, Twitter, Linkedin, Snapchat, Tiktok or whatever is hip right now, that can get overwhelming really fast. Especially with the amount of times we check our phones which can be up to 300 times each day.
That’s how people get addicted.
I definitely felt the power of completely taking myself out of the constant social media stimulation when I deactivated all my accounts for almost two months when I was going through some personal issues.
It was like going off a drug because I experienced withdrawals. I noticed how much I was checking my phone just out of habit. It freed up so much time in my hands that I able to write a book because of it.
I’m not saying you should delete your social media accounts. You can if you want to.
But you need to take back some of that control by turning off your notifications and only check it at designated times during the day.
9. Start practising mindfulness and gratitude
There are many things I wish I would’ve started sooner. Practicing mindfulness and gratitude is near the top of that list.
Why? Because it’s one of the best things you can do for your mental health.
I’m really happy that mental health has gotten more awareness these days because it’s a big issue. A lot of people are dealing with stress, anxiety, and depression.
People are fighting a battle that we can’t see because it’s happening in their heads. Practicing mindfulness and gratitude is one of the best ways to take care of your mental health.
It’s unbelievably simple to get started with. I personally use a guided meditation app where I just focus on your breathing and be in the moment.
Most people definitely don’t do a good enough job taking the time to be with their thoughts.
Ask yourself. How could spending a few minutes each day just focusing on your breathing and being in the moment be such a bad thing?
10. Be nice to yourself
This goes hand in hand with practicing mindfulness in that you need to have a good relationship with yourself.
Unfortunately, most people don’t. We can be so mean to ourselves. Especially when it comes to our inner dialogue.
Think about a baby trying to walk. When they’re learning how to walk, they fall all the time. They’re not very good at it.
You wouldn’t call a baby stupid, would you? But how often do you hear someone say to themselves, “I’m so stupid. I suck. Why am I so bad at this?”
Why is it okay to talk to ourselves that way?
Remember, you change best feeling good. Not by feeling bad. One of the best and fastest ways to feel good is practicing mindfulness and starting a gratitude list every day.
You can do this however way you want. I personally like using a journal. I like putting thoughts to paper.
All I do is write 5 things I love about myself and 5 thins I’m grateful for Every morning. Then I read it and I feel it. I internalize it. You can’t help but feel good when you do this.
Let me know in the comments below. Which one of these best weight loss habits stood out to you the most and which one are you excited to start implementing in your life.
As always, if this was helpful, share it with a friend who could benefit from it as well!
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