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10 Easy Habits For Fat Loss

Posted by Judi Samuels, M.A. on Oct 24, 2017 11:00:00 AM

Here’s a list of proven daily habits and behaviors that will help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you. Once you choose, ask yourself the following question:


“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”


If the answer is a 9 or a 10, you can get started on that habit. However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier on yourself until you’re at least 9-10 on the confidence scale. Then do it.

Remember, this is about truly being honest with yourself. Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit each time.


Now, Pick ONE:

  • EASY Habit #1. Exercise for 30 minutes a day to start, incorporating strength training 2-3 times a week.
  • EASY Habit #2. Eat breakfast every day.
  • EASY Habit #3. Drink at least 8 cups of water every day.
  • EASY Habit #4. Eat every 3-4 hours, 4-5 meals a day.
  • EASY Habit #5. Reduce starchy carbs, such as breads and cereals, for more balanced blood glucose.
  • EASY Habit #6. Incorporate healthy fats with all meals and snacks.
  • EASY Habit #7. Eat at least 4 one-cup servings of vegetables (“Replace grains with greens”)
  • EASY Habit #8. Eat lean protein with each meal and snack.
  • EASY Habit# 9. Sleep at least 8 hours (including naps and night sleep).
  • EASY Habit #10. Practice breathing or meditation to reduce stress.


These 10 habits should give you a great start on the fat loss process. But remember the rules. Don’t try to pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one. And here’s another important tip. As you adopt each new habit, you have permission to leave everything else the same.

The same way you would learn math, or learn to talk, or learn anything, you’re going to learn to get in shape, be healthier and feel better.

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Topics: Nutrition

Judi Samuels, M.A.

Written by Judi Samuels, M.A.

Judi Samuels has spent over 25 years in Fitness, working as a Nutritionist, Master Personal Trainer, and Group Exercise Instructor. Judi has been featured in TV and radio appearances and is a frequent presenter to organizations such as Avon Walk for Breast Cancer. Currently, Judi is serving as a Master Personal Trainer and their onsite Club Nutritionist, providing fitness, nutritional and wellness counseling to club members and non-members. Judi is a frequent contributor to our blog as our featured Nutritionist. She has blogged weekly for a national club industry publication and Club Solutions Magazine about nutrition services in health and fitness clubs. She is the recipient of numerous company and club awards, and is ranked as one of our “Most Wanted Trainers.” Judi has worked with a very diverse clientele. Clients’ ages have ranged from 12 to 86, and have included marathon runners and other sports enthusiasts (e.g., tennis and golf), as well as many trying fitness for the first time. She has also helped those in special populations, such as pre- and post-natal, orthopedic and cardiovascular post-rehab, metabolic disorders, and those with a variety of other limitations. With her broad experience, Judi is able to design and implement programs that empower her clients to make lasting lifestyle changes. She inspires everyone to look and feel better, have more vitality, become stronger and healthier and have more confidence in all aspects of their lives.