Habits are funny things. I often hear that it only takes 21 days to form a habit and 21 days to break one. Truth is, it can take a long time to form one and an even longer time to break one.
Getting long term results in your business, personal or physical life is going to require the forming of good habits and the breaking of bad ones. This is going to involve attention and preparation. However, if done right the results will be rapid and permanent!!
Here are 7 habits for highly effective fat loss, which once implemented and formed into a habit will create the results you have always been looking for.
HABIT 1: PREPARE YOUR MEALS
If you fail to plan you plan to fail. This is true in business and in weight loss. The most crucial step is to find time to prepare your own meals. There are many things out of our control. However, what we put in our mouths is very much within our control.
Generally, I recommend finding a day where you can make most of your meals for the week and get into a habit of doing this. By far the #1 biggest way to achieve your goals is to create your own meals and it’s a handy skill to have.
HABIT 2: INCREASE YOUR WATER INTAKE
Detoxification is reliant on being well hydrated. We live in an ever increasingly toxic world, and toxins which are not eliminated may cause health problems leading to a sluggish metabolism, weight gain and tiredness.
A 2% reduction in hydration may result in a 20% loss in performance. Also, multiple studies have shown an increase in metabolic rate of 24-30% within 10 minutes after drinking cool water. This metabolic boost may last up to 60 minutes and may also help to control your appetite.
HABIT 3: INCREASE YOUR PROTEIN INTAKE
Protein is a key nutrient tasked with repairing and remodelling the cells of your body. It also helps you to produce enzymes and hormones. Being deficient in protein can dramatically hamper your results.
You should aim for around 2g/kg/day of protein intake based on your goal weight. Eg: Mary is 65kg but her goal is 60kg so Mary’s daily protein intake should be 120g/day. Mary then needs to split this amount into the number of meals she is eating.
It can be challenging to get enough protein from food so supplementing with a protein shake or Essential Amino Acid (EAA) supplement can be useful especially before and after training when food doesn’t digest quickly enough.
HABIT 4: DECREASE YOUR PROCESSED CARB INTAKE
This does not mean eliminate fruits and vegetables from your diet. Fruits and vegetables generally contain high amounts of fibre, antioxidants, vitamins and minerals that help your body function and look better.
However, processed and packaged carbohydrates often provide additional calories with little to no nutrient benefit. Try to replace these carbohydrates with quality proteins, good fats and fibre rich fruits and vegetables.
HABIT 5: INCREASE YOUR GOOD FAT
Eating the right type of fat can be useful in helping maintain lean muscle and burning fat. In fact, certain fats like CLA (Conjugated Linoleic Acid) and MCT’s (Medium Chain Triglycerides) help to signal fat burning, maintain lean muscle and support healthy hormone balance. MCT’s are found in coconut oil which is considered a superfood due to its health promoting and fat burning benefits.
Make sure each meal you prepare has a good source of healthy fats. Check out our shopping list for great sources of fats and more.
HABIT 6: BOOST YOUR METABOLISM WITH CAFFEINE & GREEN TEA
Drinking a thermogenic fat burning supplement that contains caffeine or having a coffee prior to exercise has been shown to boost your metabolic rate, mobilise fats as energy, reduce fat storage, control appetite, boost mental focus and enhance performance.
Caffeine and other stimulants found in fat burning supplements can give you the intensity to boost your training performance and improve your results. Find a thermogenic with clinically proven levels of caffeine, green tea, acetyl l-carnitine and Kucha tea (Dynamine™). Try using 10–15 minutes before exercise.
HABIT 7: DETOX AND CALM
Removing toxins from your body goes a long way towards reducing inflammation which may be causing weight gain, lethargy, low mood, low libido, sleep dysfunction, gut problems, skin issues and much more.
Using a good green superfood supplement with medicinal mushrooms may help to provide the nutrients to chelate and remove toxins combined with an increase in water consumption.
Additionally, supplementing with magnesium (80% of people are magnesium deficient) and other nutrients that support your adrenals like Ashwagandha found in a good adrenal support formula may help you burn fat and sleep better by regulating cortisol.
Also, improved sleep quality can naturally increase Human Growth Hormone (HGH) which may result in more lean muscle and less body fat which is cool!! 😊
These 7 habits seem easy enough and common sense. However, like all habits they only become a habit once they are regularly performed and practised. Don’t be afraid to set reminders or get friends and family involved to make them easier to follow.
Also, as important as forming these habits are it may be equally important for you to break some other bad habits. We find replacing bad habits with better options rather than attempting to stop cold turkey is always easier to maintain. For example, instead of drinking soft drinks, replace with cold tea, or a serve of delicious fruity amino's mixed in soda water.
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.