If you’ve spent years feeling stuck in a cycle of fatigue, trying all the workouts out there, and following the latest trendy diet that promises results but never quite delivers…welcome to the club. I’ve been there multiple times. But today, I want to share five KEY habits that helped me break free from this negative and unhealthy cycle.
These habits not only helped me lose about 15 pounds of fat and gain 9 pounds of muscle in the course of 2 years, but also helped me feel vibrant, healthy, and ready to take on whatever comes my way every single day.
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#1 I Changed My Nutrition
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I started focusing on real, whole foods, and that’s when I started to feel a shift in my energy and health. I eliminated ultra-processed foods, refined grains, and really all grains and sugar (other than fruit!) from my diet. I embraced nutrient-dense meals filled with high-quality animal protein and tons of veggies. Cooking at home became my go-to because it gave me full control over what I put into my body.
The key is: Real food. This will make ‘the difference’ in how you feel and how your body produces energy. It doesn’t have to be complicated. Simple meal prepping can help you stay consistent, and I’ll be sharing more meal prep tips in future posts, so stay tuned!
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#2 I Prioritized My Sleep
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Did you know that sleep plays a crucial role in fat loss and overall health? I didn’t at first. But when I started going to bed consistently at 9 pm and waking up around 5:30/6 am, my energy levels doubled, and my mind felt sharper and clearer.
It’s not just about quantity; it’s about quality. A consistent sleep-wake cycle improves everything from your mood to your metabolism. Poor sleep can disrupt hormones like ghrelin (hunger hormone) and leptin (satiety hormone), making fat loss even harder.
If you struggle with sleep, try eliminating screens an hour before bed, dimming the lights at sunset, and establishing a calming evening routine to soothe you into better sleep. Making sure you are in bed with lights off before 11 pm is very important. I’ll dive deeper into the science of sleep in a future video because I believe it is crucial and often the missing key to fat loss success.
Watch This Video:
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#3 I Changed How I Work Out
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I used to think more cardio meant better results. However, after countless hours of running, I wasn’t seeing the progress I wanted, and I struggled with yo-yo effects. When I realized that lifting weights wasn’t going to make me bulky and started focusing more on strength training, my world flipped upside down for the better!
Lifting weights is far more effective for fat loss and getting the toned look you want than endless cardio sessions. Now, I focus on strength training and combine it with targeted cardio like Zone 2 training and occasional sprints. This has not only improved my body composition but also boosted my energy and metabolism even more.
Cardio isn’t all bad—it’s all about how you do it. If that’s all you’re focusing on and the intensity is too much for too long, it can actually stress your body and slow your progress, especially as a woman in your 30s. Not to mention, it can also disrupt your hormonal balance. If you want to learn more, I uploaded a video and a post about how to do cardio smartly, which you can check out [here].
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#4 I Moved More Throughout the Day
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A key part of my transformation was simply moving more throughout the day. Earlier this year (2024), I started walking around 15,000 to 20,000 steps daily, thanks to a treadmill under my desk and regular walks outside.
Even if you are not hitting 15-20k steps, the key is regular movement. Standing, stretching, or walking around just a few minutes each hour makes a huge difference. Your body is designed to move, and consistent movement will do wonders for both fat loss and mental health.
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#5 I Cut Back on Alcohol
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Cutting back on alcohol was a game-changer. While I used to enjoy a few drinks on the weekends, I’ve cut back to just special occasions. I realized I don’t need alcohol to relax or socialize, and reducing it has made me feel so much better every day.
When you drink alcohol, your body prioritizes metabolizing it over everything else, which means fat-burning and breaking down the food you eat at that moment take a back seat. Alcohol contains empty calories, and research shows it can lead to more fat storage. Reducing alcohol by almost 100% has been one of the best decisions I’ve made for my health and a sustainable fat-loss journey.
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Ready to Make These Changes & Transform Your Life?
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These five habits have transformed my life. I didn’t start with weight loss as my goal—my goal was to feel good, and weight loss was simply a byproduct of focusing on my health.
If this sounds like the kind of transformation you’re ready for, but you’re not sure where to start, I’ve got you covered. My 12-Week Back-to-Basics Coaching Program is designed to help you make sustainable changes that fit into your life—no guessing, no overwhelm. Together, with weekly one-on-one sessions, we’ll create a personalized plan that aligns with your goals.
Want to take the first step? Schedule a FREE discovery call with me [here], or check out my FREE 3-Day Video Program to kickstart your journey to feeling vibrant, healthy, and confident.
get started on a healthier, more sustainable path.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7914147
https://academic.oup.com/sleep/article/47/1/zsad253/7280269
