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5 Effective Daily Habits to Put Fat Loss on Autopilot

 Forget about diets, calorie counting, and intense exercises.

5 Effective Daily Habits to Put Fat Loss on Autopilot

5 Effective Daily Habits to Put Fat Loss on Autopilot

Because fat reduction is a mental process rather than a physical one.


The fat will disappear if you stick to a strict calorie deficit diet and rigorous exercise plan for 8-12 weeks.

Most people fail at "sticking to it": they either give up too soon or lose their way when their willpower wanes.

This is where daily habits come in; the results will be later, but more reliable.

And because the habits are repetitive, you will not only lose weight, but keep it off.

1_Drinking Tons of This Omnipresent Life Elixir

The longest period a person has gone without food is 385 days. But what to do when there is no water?

If you don't drink enough water, you'll die in a few days - that's how important H2O is for our survival. However, more than 75% of us suffer from clinical dehydration due to today's hectic lifestyle.

In addition to the fact that our bodies require a lot of water, drinking more water can also help us lose weight:

  • We often confuse hunger with thirst. You can avoid an unwanted meal by drinking a glass of water when you feel hungry.

  • Water can satisfy a large part of your appetite because it is calorie-free and big enough.

  • Reduces overall liquid calorie intake - sugary drinks are one of the leading causes of obesity.

  • Water consumption promotes lipolysis, which accelerates the breakdown of fat into energy.

  • According to one study, drinking water increases your metabolism and helps you burn more calories .

Who would have thought that this simple, affordable, and always-available liquid could be so effective?

Make frequent hydration a habit by buying a gallon bottle and taking it with you wherever you go.

Apps that remind you to drink water are also available.

2_Making This the Core of Every Meal

The increase in consumption of sugary convenience foods has been linked to a dramatic rise in obesity worldwide.

Because sugar and fat make you want more, one doughnut tempts you to eat another. Two spoonfuls of peanut butter tempts you to eat two more spoonfuls.

In the days of hunter-gatherers, food was scarce, so evolution was to blame. To avoid hunger, it made sense to stuff yourself with high-calorie foods.

But what about in today's environment with abundant food? This is an issue. The solution is simple: put protein at the center of every meal .

  • Protein has a 20-25% greater heat effect than carbohydrates and fats, which have only a 5-10% effect.

  • It is not addictive; even the best seasoned and grilled chicken breast will not make you want another one.

  • Protein is very healthy: 4-5 eggs (only 390 calories) can satiate you much more than a 1,000-calorie pizza.

  • Egg whites are hard to convert to fat because they are mostly used to build tissue and muscle. Only the remaining amino acids are converted into low-nitrogen carbohydrate skeletons that can be burned for energy.

  • According to one study, metabolism is increased by 25 percent after eating protein-rich foods.

Why do you think professional athletes and top bodybuilders who eat a lot of protein stay so slim?

Make protein the centerpiece of every meal - here are 50 delicious alternatives to keep you from getting bored.

3_Drenching Your Shirt in At Least One Way

"Exercising" has become a thing in our desk-bound society.

Factory work took care of it a couple hundred years ago. How about a thousand years ago? You'd be beaten to a pulp with arms training, forge work, sparring, and so on.

Despite my gym membership, I will not compel you to merely "lift weights" - fitness encompasses much more.

Choose a physically challenging activity that you like and commit to it:

  • Basketball, soccer, rugby, and hockey are all team sports.

  • Running, swimming, gymnastics, skiing, cycling, and roller-skating are examples of individual sports.

  • Combat sports like Jiu-Jitsu, Karate, Boxing, or Muay Thai, as well as pair sports like badminton, tennis, and squash.

  • Mowing your lawn, jogging with your dog, gardening, cleaning, or lugging luggage are examples of non-sport duties.

If none of the above works for you, set aside 15 minutes each day to do an aggressive bodyweight-only workout.

The idea is to get your heart rate up and your body sweating.

4_The Easiest (almost Passive) Habit on This List

You are considerably more "how long you sleep" than "what you consume."

Sleep deprivation has serious consequences, including reduced cognitive function, elevated blood pressure, an increased risk of heart disease, hormonal disturbance, weight gain, and even death.

Forget about overall health. Sleep becomes even more important when you lose weight.

According to a research that compared 8.5 and 5.5 hours of sleep, the 5.5 group lost 55% less fat mass and 60% more lean body mass than the 8.5 group!

Not getting enough sleep contributes to hormonal imbalances, muscle loss and fat gain, not to mention the maddening urge to stay up late.

Allowing yourself to sleep at least 8 hours every night is the easiest yet most effective thing you can do for your health and fitness:

  • Set a sleep schedule for yourself. Whether it's 1 a.m. or 8 p.m., duration is much more important than time.

  • Choose a relaxing hobby before bedtime. After all, you want to set yourself up for a restful night's sleep. My favorite hobby is reading light novels.

  • At least an hour before bedtime, turn off all electronic devices. Electronic screens emit blue light, which interrupts sleep by reducing the synthesis of the sleep hormone melatonin.

  • Consider improving your diet. I can tell you about melatonin since I've been taking it myself. Another supplement to consider is ZMA. However, I recommend seeing a doctor or sleep specialist before taking it.

  • Only have sex and sleep in your bedroom. Our brains link activities to specific locations. There will be no helpful association if you eat, work, relax, and live in your bed – this is essentially what caused my sleeplessness.

5_Doing More of The One Thing We’ve Evolved to Do

We didn't evolve to sit at a desk for eight hours a day, but schools and offices give that impression.

Turn the hands of the clock back to the hunter-gatherer era.

Sitting still meant certain death, whether from malnutrition, in the stomach of a wandering lion, or in the face of an enemy.

Forget about the practical side of moving. According to studies, calorie expenditure from non-exercise related activities (NEAT) can account for up to 50% of daily energy expenditure!