BUILDING LONG-TERM HABITS DURING FAT LOSS
When you're in a fat loss phase, it's easy to get caught up in the specifics of calorie counting or obsessing over the scale, but the habits that truly set you up for long-term success often don’t require perfection (and you might already be doing them). In fact, focusing on foundational habits that support your body’s overall health will create lasting results that go beyond just losing fat.
Here’s how to build habits that stick:
1 | PRIORITIZE QUALITY SLEEP
Sleep is the cornerstone of fat loss that often gets overlooked. If you're not getting enough rest, your body’s ability to recover, manage stress, and regulate hormones (like cortisol and ghrelin, which control hunger) will be compromised. Poor sleep can lead to increased cravings, fatigue, and slower progress.
To support fat loss long-term, focus on creating a sleep routine that works for you. Aim for 7-9 hours of quality sleep each night, and focus on improving your sleep environment by making your bedroom cool, dark, and quiet. It’s not just the duration that matters; aiming for consistent bed-times and wake-times helps to regulate our sleep, too. Good sleep doesn’t just improve fat loss — it supports your mental clarity and overall well-being, too.
2 | FOCUS ON MOVEMENT
When you think about fat loss, movement is a key factor. But I'm not talking about spending hours at the gym. The real magic often happens through daily, consistent movement — particularly, steps. What feels like an achievable goal for you? More specifically, what feels manageable now (during your fat loss phase) AND later (as you head back into maintenance). This can be broken up throughout the day by walking after meals, taking the stairs, or going for a stroll after work.
Daily movement doesn’t have to be intense to be effective. Just getting up and moving regularly helps boost metabolism, improve circulation, and can make a significant difference over time. Plus, walking is one of the best ways to support your body during a fat loss phase — it helps balance hormones, manage stress, and keep your energy levels high.
3 | AIM FOR ABOVE-ADEQUATE FIBER INTAKE
When it comes to nutrition, the focus should be on foods that nourish your body and keep you full, and fiber is a key player – think about getting as much color in as possible through fruits and veggies. It’s a game-changer for fat loss because it helps regulate digestion, controls blood sugar levels, and keeps you feeling satisfied longer. Fiber-rich foods like vegetables, whole grains, legumes, and fruits should become staples in your meals.
Make it a habit to fill half of your plate with vegetables at every meal. (Often times, this will be through high-volume foods.) This doesn’t mean a bland salad every day — you can get creative with roasted veggies, veggie stir-fries, smoothies, and even adding extra vegetables to soups or sauces. Aim for a variety of colorful vegetables to ensure you’re getting a range of nutrients.
Fiber isn’t just about the number of calories you consume; it’s about getting nutrient-dense, satiating foods that will fuel your body and keep cravings at bay. Over time, this habit will not only support fat loss but also improve digestion and overall health.
4 | CONSISTENCY, CONSISTENCY, CONSISTENCY
Building habits around sleep, movement, and nutrition doesn’t require being perfect every day — it’s about consistency. You don’t need to overhaul your life overnight, but making small, sustainable changes over time adds up to big results. Focus on the long-term picture, not the short-term fixes (read: these habits are going to help your fat loss goals AND should be part of your long-term picture of sustainable-habits-of-life goals). When you make these habits a regular part of your routine, you’ll start to see and feel the benefits, not just in your weight, but in your overall energy, mood, and health.
Fat loss doesn’t have to be a constant battle of restriction and extreme effort. By focusing on quality sleep, consistent movement, and plenty of fiber-rich veggies, you're setting yourself up for habits that last far beyond the fat loss phase. These habits aren’t about short-term results but about creating a healthy foundation that supports your body, mind, and long-term success.
Start small, be consistent, and watch how these foundational habits help you thrive — whether you're in a fat loss phase or just looking to improve your overall health. Feeling like you could use some support, guidance, and/or accountability in those foundational habits? Check out the options on how I can help!
