5 Simple habit changes to help you lose fat

Written by Mark Coles - Follow on Google+ | Facebook | Twitter

One of the most over looked aspects of fat loss is the ability to change your current habits into those that are conducive with fat loss.

People often fail to succeed at fat loss for a very simple reason, they take on way too much and they try to change everything at once. Now this isn’t to say that certain people can’t take in a lot of information and make it work very well, but there are a large proportion of people that can’t. They fail to realise that the world they’re bringing the new change into isn’t necessarily ready for it yet!

We get to see so many people that say they’ve tried absolutely everything to change the way they look. They’ve tried every diet going, every program under the sun and they’re still nowhere nearer to the change that they want. We’ve seen people that have hired trainer after trainer in search of the “special one” that has the answer.  One thing in common with all of these people is their inability to make anything they’ve actually tried stick!

We all live our lives by habits, but they’re not necessarily the ones that are going to get you in the best shape of your life.


A habit is defined as an acquired pattern of behaviour that often occurs automatically.

You don’t realise it but your current habits away from going to the gym and working with your trainer are the very ones that are stopping you get in shape. There’s more to fat loss than just working out and following a program, you have to take accountability for what you’re trying to achieve.  

So here are a few of the classic habits that people do every day:

  1. Get up late 
  2. Have a drink in the evening after work which ends up in a takeaway
  3. Having someone book your appointments all day at work, that leaves you with no control over your time 
  4. Staying up late at night watching television or on social media
  5. Not preparing your meals and resorting to buying fast food/takeaway meals

These are not the habits that someone would follow if they wanted to be in great shape.

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So how could you change these around to make them more like habits of someone who wanted to be in great shape, and what benefit would it be to you?

  1. Getting up 45 minutes earlier 
    This would mean that you would have time to prepare healthy food before you start your day
  2. Get motivated and exercise with a family member or partner in the evening
    This would keep your activity levels high and inject some fun into your evenings - swaying you away from having that after work drink or ordering a takeaway. 
  3. Take ownership of your own diary
    When you take ownership of your own diary and write in times when you want to exercise or eat, you will always have time.
  4. Set a time to go to bed by, say 10pm every night
    By going to bed at the same earlier time every night you will find it so much easier to wake up and you will also have a lot more energy to train in the day
  5. Prepare your meals with you to avoid snacking or buying fast food 
    when you have food prepared for the day, you will not be hungry and you'll also avoid unnecessary snacking or ordering fast food.

Habits have a knock on affect with each other. For example, gettng up earlier will make sure you prepare your food, you'll then not snack on poor choices at work and you'll have more energy to train in the evening. So choose habits that reinforce each other.

Remember that hitting targets is a huge part of fat loss. Every habit you successully integrate into your life is a goal reached. This a huge motivational tool to go alongside your body fat measurements, pictures and weight record.  

Top tip on how to change your habits:

To avoid taking on too much at once, pick one habit at a time from the list above. Stick to it solidly for exactly 21 days. In a book called Switch by Chip Heath and Dan Heath, the authors state that it takes 21 days to form a new habit. We use this technique time and time again with great success. You’ll be amazed at how well it works. Don't introduce a new habit until the first one you set to work on is fixed firmly in place.  

Try these habit changing tips for 21 days and let us know how you get on.

Have you got out of a routine and noticed bad habits creeping in over the last few months? We have been helping many clients get back into a result focused routine and achieve their health and fitness goals.

If you feel you need guidance establishing habits to reach your goals why not enquire about a FREE CONSULTATION for our coaching service? 

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