I struggled with fat loss for over 4 years.
It doesn’t need to take you nearly as long.
Here are 5 habits to put fat loss on autopilot:
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It doesn’t need to take you nearly as long.
Here are 5 habits to put fat loss on autopilot:
— Thread —
Fat loss is far more mental than physical.
Most people try and give up too early to see results.
This is where your habits and systems come into play.
Fat loss is all about forming SUSTAINABLE habits that will last for life.
Most people try and give up too early to see results.
This is where your habits and systems come into play.
Fat loss is all about forming SUSTAINABLE habits that will last for life.
1. Hydration
Water is one of the most underrated fat loss & health tools.
Mild dehydration can cause brain fog, low energy, and decreased performance.
Proper hydration ensures that your brain & muscles will work efficiently throughout the day.
Water is one of the most underrated fat loss & health tools.
Mild dehydration can cause brain fog, low energy, and decreased performance.
Proper hydration ensures that your brain & muscles will work efficiently throughout the day.
We often mistake thirst for hunger.
Next time you are hungry, try drinking a glass of water instead of snacking.
Why to drink water:
- Zero calories + it fills you up
- Promotes the breakdown of fat into energy
- Water helps boost your metabolism = You'll burn more calories
Next time you are hungry, try drinking a glass of water instead of snacking.
Why to drink water:
- Zero calories + it fills you up
- Promotes the breakdown of fat into energy
- Water helps boost your metabolism = You'll burn more calories
How to make hydration a habit:
- Buy a large water bottle
- Aim to drink ~1 gallon per day
- Drink a glass of water when you wake up
- Drink a glass of water when you are craving a snack
- Buy a large water bottle
- Aim to drink ~1 gallon per day
- Drink a glass of water when you wake up
- Drink a glass of water when you are craving a snack
2. Protein Intake
A simple fix to a poor diet is prioritizing your protein intake.
Making protein the core of every meal will help you lose fat & build muscle.
A simple fix to a poor diet is prioritizing your protein intake.
Making protein the core of every meal will help you lose fat & build muscle.
Why protein is essential:
Protein is the building block of muscles.
Protein is satiating: You'll be less likely to overeat when you prioritize protein intake.
Protein has a high thermic effect: You'll burn more calories eating protein compared to carbs & fats.
Protein is the building block of muscles.
Protein is satiating: You'll be less likely to overeat when you prioritize protein intake.
Protein has a high thermic effect: You'll burn more calories eating protein compared to carbs & fats.
How to make protein intake a habit:
- Make it the core of every meal
- Aim to get ~1g protein per pound of bodyweight
- Pick 4-5 protein sources you enjoy and rotate them
- Make it the core of every meal
- Aim to get ~1g protein per pound of bodyweight
- Pick 4-5 protein sources you enjoy and rotate them
3. Daily Movement
Fat loss is much more than living in the gym.
The most important part is that you get moving daily.
Find something you'll look forward to doing every day.
Fat loss is much more than living in the gym.
The most important part is that you get moving daily.
Find something you'll look forward to doing every day.
The importance of daily movement:
We are in an era where most people sit at a desk all day long.
Daily movement helps increase overall health and the amount of calories you burn daily.
We are in an era where most people sit at a desk all day long.
Daily movement helps increase overall health and the amount of calories you burn daily.
How to make daily movement a habit:
Pick an activity you enjoy doing:
- Hiking
- Running/Walking
- Sports like basketball, soccer, rugby, etc.
Even little things like making your daily walk with your dog longer are a great start.
It's all about getting moving.
Pick an activity you enjoy doing:
- Hiking
- Running/Walking
- Sports like basketball, soccer, rugby, etc.
Even little things like making your daily walk with your dog longer are a great start.
It's all about getting moving.
4. Sleep
Sleep is king for general health & fat loss.
Neglect sleep and you will find yourself underperforming in all aspects of your life.
Sleep is king for general health & fat loss.
Neglect sleep and you will find yourself underperforming in all aspects of your life.
Why sleep is important:
- Promotes fat loss
- Improves brain function
- Decreases blood pressure
- Reduces the risk of heart disease
- Promotes healthy hormone balance
A tired mind makes poor choices.
You're much more likely to make poor food choices when tired.
- Promotes fat loss
- Improves brain function
- Decreases blood pressure
- Reduces the risk of heart disease
- Promotes healthy hormone balance
A tired mind makes poor choices.
You're much more likely to make poor food choices when tired.
How to make proper sleep a habit:
- Aim for 7-8 hours of sleep a night
- Avoid screens an hour before bed
- Wake up at the same time every day
- Go to sleep at the same time every night (even on the weekends)
- Aim for 7-8 hours of sleep a night
- Avoid screens an hour before bed
- Wake up at the same time every day
- Go to sleep at the same time every night (even on the weekends)
5. Strength Training
Training for strength is crucial no matter your age.
Increasing your muscle mass is one of the most underrated health factors.
Training for strength is crucial no matter your age.
Increasing your muscle mass is one of the most underrated health factors.
Why strength training is important:
- Supports bone health
- Promotes muscle growth
- Maintaining muscle mass
- Improves your metabolism
- Maintains insulin sensitivity
- Reduces the risk of heart disease
- Supports bone health
- Promotes muscle growth
- Maintaining muscle mass
- Improves your metabolism
- Maintains insulin sensitivity
- Reduces the risk of heart disease
How to make strength training a habit:
- Commit to training 3-4x a week
- Find a friend or partner to train with
- Experiment with different training programs
You don't need to dread strength training, there are plenty of ways to make it enjoyable.
Find what works for you.
- Commit to training 3-4x a week
- Find a friend or partner to train with
- Experiment with different training programs
You don't need to dread strength training, there are plenty of ways to make it enjoyable.
Find what works for you.
General health & fitness need to be something you enjoy doing and sustainable long term.
You won't sustain 5 HIIT workouts a week forever.
But 2-3 strength workouts and increased daily movement every week can be easily maintained for life.
You won't sustain 5 HIIT workouts a week forever.
But 2-3 strength workouts and increased daily movement every week can be easily maintained for life.
The 5 simple habits to build for fat loss:
1. Proper hydration
2. Prioritize protein intake
3. Increase daily movement
4. Quality sleep
5. Strength training
1. Proper hydration
2. Prioritize protein intake
3. Increase daily movement
4. Quality sleep
5. Strength training
If you enjoyed this thread:
1. Please consider following me for more fat loss and health tips @TheRiAnderson
2. Retweet the first tweet to spread the knowledge
1. Please consider following me for more fat loss and health tips @TheRiAnderson
2. Retweet the first tweet to spread the knowledge
P.S. I’m looking for a few more men who want to build a lean body & make eating quick and easy just by using my Rewiring Program.
DM me "Rewired" and I'll get you all the details.
DM me "Rewired" and I'll get you all the details.
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